>deadlift edition
http://pastebin.com/99cMvaQh
DELETE THIS
This is now a Marcel thread
>>36936284
Posting webms of people dying is for /b/, delete this now
>>36936326
reposting to whine like a baby
>WAWTT
>WAWLTT
>finishing up my 10x10
https://youtu.be/RlediMV7BPg
>>36936326
Stay safe friend, it gets better.
>>36936317
>>36936323
Thanks
>>36936362
Resting hard for RD squats, 145x3x5 ohp, and sumo deadlifts tomorrow
>>36936329
I'm always impressed by how wide his stance is
>>36936362
Paused deads, closegrip, SSB. Pullups and shit maybe.
#offseason #reps #variants #pointlesspost
Do you guys sometimes just train for a day or two at a random commercial gym to get an ego boost? Sometimes when I feel down I do that to remind myself I'm strong even though I normally train with monsters
>>36936329
Marcel the grind king
>>36936362
Attempting a 2kg PR on my lowbar squat.
Probably gonna try maxing out the Snatch as well.
https://www.youtube.com/watch?v=YubciKo7vBs
>>36936362
Deadlifts up to x8 @9
Slingshot Bench up to x6 @9
Front Squat, 12 minutes to do AMRAP with 225-245lb depending on how I feel
https://www.youtube.com/watch?v=zXDFXTbjEJY
Should be a p fun session
>>36936424
>lifting to slow music
>how much do you weigh, 66kg?
>I'm 83kg
>oh, you don't loose 83kg
th-thanks.
>>36936518
r u me
>>36936518
Look*
>>36936508
>not lifting to chill music
https://www.youtube.com/watch?v=4obWMN3zuKQ&list=PLA20HgBAhRz-k_k5NdW4HcnmzedPk9-iE
>>36936435
damn, I completely forgot afi even existed, this is still my favorite song from them, and their first song I heard https://youtu.be/jMxU2ToSunY
>>36936538
>not lifting to weeb music
topkek
https://www.youtube.com/watch?v=73WWpKyuWL4
>>36936538
>ever making it
@36936550
f-f-f-filtered
>>36936557
joe?
@36936564
'no'
>>36936576
islet?
>>36936508
No that's my chilling music
My training music is
https://www.youtube.com/watch?v=1g_UHV42jOA
https://www.youtube.com/watch?v=C0-tsSCo1i8
https://www.youtube.com/watch?v=Jn9ETe1ojnc
>>36936564
No but consider yourself on the list.
>>36936545
I went to see them waaaaaaay back in ,07 with my gf and her dad, it was a great concert and they've remained one of my favorite bands since then, even if some of their material is meh.
>>36936550
>>>/jp/
>>36936590
https://www.youtube.com/watch?v=Jn9ETe1ojnc
>lifting music
Id drop the bar on my neck from laughing too much, those jap screams at the beginning are too much
@36936593
dont ever fucking respond to me again
>>36936362
Bench Press (w/ 15kg chains) ~67%x3x5
Bench Press ~67%x3x5
Bench Press, 1 board ~67%x2x5
Bench Press, 1 board ~67%x1x10
Last set with chains felt was @8, but mostly due to a really weird attempt to continuously TnG. Board sets were laughably easy. Can't even place the first two sets on the RPE scale.
Good day good people of /plg/.
For many years powerlifting has been a passion of mine. I'm mediocre (93kgbw, 250kgdl, 200kgbs, 140kgbench) but I train religiously.
Other passions of mine include martial arts and bodybuilding.
Recently I've been hired to work on board a Merchant Marine ship with a 28 days rotation and the gym on board is pic related. Would you guys be so kind as to instruct me in how I should create a program in which I can do powerlifting at home and bodybuilding on board (since the gym doesnt have any barbells, plates, not even dumbbels... only machines). My goal is not to lose too much strength during this 28 days on board and compensate going really hard at home with the powerlifting routine.
I'd appreciate any input. Thank you so much.
>>36936362
Bench.
Trying hard to get a triple at 130kg in - but don't expect it.
>>36936669
I know someone with these exact stats. What's your name?
Anyway, your best bet is probably bodybuilding. Lots of sets, lots of reps, burn the muscle and hope it grows.
>>36936669
Do sheiko
Bench and squat the other people there
Deadlift the entire machines
>>36936704
WIlliam. That's what I'm planning to do. Gonna lose all of my lower back gains tho
>>36936704
lol
foam roll after or before stretching m8s?
>>36936724
between reps
>>36936669
Looks like it has room for a bar, bring one with plates. :^ )
Anyone else here lift to Blind Guardian?
https://www.youtube.com/watch?v=1AfNOKQdY-U
>>36936760
Can't, mate. I'm either signing on by choppa or in a van with the rest of the crew, coming from the hotel
currently working through 6x6 front squats
not fun
>>36936767
RIP
>>36936893
nothing compared to my squat program:
%80 1xF (aim for 10 plus)
5x (-minus 2 reps you got on set 1)
Anyone else has this where they can let their shoulders blades get pushed into the bench by the weight of the bar after unracking in the bench?
When I get that shit properly I am really damn strong and when I don't get it set up then it's always extremely unstable reps.
Don't get me wrong, of course I arch and pinch shoulder blades together already, but for some reason letting the bar press them down is mandatory for me.
>>36937106
i think i get what you're talking about. I can never make it happen consciously, but sometimes I feel the weight in my back like you're describing and then the reps are hella clean
>tfw had a power lifting gf and lost her because I am an idiot who never had a gf before
There will probably never be another one..
How can I be less emotional when I'm hungry? I always turn into a teenage girl as soon as I go hungry for more than like half an hour.
I didn't get breakfast or lunch today, and I had to train hungry. I missed a bunch of sets that should have been easy, and I still can't contain how upset I am.
>>36937189
Right, it's really magical - love that shit and try to set it up every time.
anyone tried seated good mornings?
the mid back pump is unreal
apparently strong thoracic erectors take strain off the lumbar
>>36937221
What was the %xrsetsxreps like familia?
>>36936508
>not lifting to slow music
https://www.youtube.com/watch?v=hIw7oeZKpZc
DROP OUT OF LIFE WITH THE BAR IN HAND
FOLLOW THE WEIGHTS TO THE GAINS FILLED LAND
>>36937251
Front squat max (MAX, not daily max), then back off sets at like 85-90%. Failed the max, then failed the second rep of my first back off set and just ragequit.
>>36937249
my hips aren't mobile enough for them, I suspect it's the same flexibility issue that fucks over my conventional deadlift
>>36937282
Oh man, that sucks.
>>36937249
I bet you round these as well
Doing curls right now
What have I become
>>36937106
That's my queue mang, I'm not pressing the bar up, I'm pushing my shoulders through the bench.
>>36937313
It's ok if it's only like every other week or so.
>>36937221
you could try intermittent fasting, I used to do it, and you get used to having an empty stomach for longer and longer
>now I do inadvertent fasting
>>36937313
MY SWEETEST FRIEND
>>36937301
It wasn't even an ambitious attempt. I know it's just because I was (am) starving, but I HATE missing lifts.
EVERYONE I KNOW GOES AWAY
>>36937249
Yeah but I do them with sub 60kg
>because I do them as a stretch
>>36937313
now you're curling, tomorrow you'll do some pek dek, and before you know it you're naked only wearing a thong with no body hair, a spray tan and all oiled up. I warned you breh
IN THE END
>>36937330
I used to do that (with good results), but I haven't for a while, and I almost always eat before lifting, even with the fasting.
>>36937221
Associate that feeling with the mechanism of the body burning fat for energy. You're not hungry, you're getting ripped.
Or just grab a snickers.
https://www.youtube.com/watch?v=OTPJYZLD6L8
>>36937303
the whole point of doing them seated is to hit the upper back of course im rounding, id do them standing if i wanted to keep my arch
>>36937356
im just doing 60 for sets of 10 atm
AND YOU COULD HAVE IT ALL
>>36937217
Okay Jimmy
>>36937358
Sounds like there have been worse situations. What's my sexual orientation in this future and how much money will I have made doing g4p at this point?
>>36937366
You joke, but that's exactly how it is. Which I guess makes it funnier, but I do want to improve it.
>>36937375
Lmao. Do you round in bed too? How can you satisfy a woman with a rounded Dick?
>>36936669
Do some sprints. Not for cardio but for power. That should help you keep some of your strenth and power. You'd probably get close to high-30 vertical jump with you stats. Do some deep plyo to keep your CNS efficiency. Do some unilateral work. Shouldn't be a problenm, just get a little creative.
Upper body is easier though. Just find some ways to make the movements weighted.
I'M LIKE
I'M LIKE
I'M LIKE
I'M LIKE
I'M LIKE
LIKE A
>>36936760
>using free weights on a ship
Good way to behead yourself desu
OWG didn't reply so I'm gonna ask you guys. Please respond.
Can I get a quick form check on my squat? I've lost my squat mojo and I keep missing weights I've easily repped before and I don't know what's going on. My other lifts are still going up.
https://www.youtube.com/watch?v=0xy7rpNuwoc
I see in the video I clearly could have kept pushing, but I'd already failed miserably on the set before and my head wasn't in the game I guess. I know my ankle collapses in which is a thing I'm trying to fix. Valgus bugs me, especially on higher weights.
Maybe I should switch to low bar.
https://www.youtube.com/watch?v=l5Vpo2Oruto
How the fuck is fat Dan so explosive in his deadlifts? Every time I see this guy pull I get jelly af as the bottom of my lift is terrible
lonelypl when is your next skills test
>>36937395
What weight are you working with, brah? Are you cutting? Bulking?
Try getting a hold of some pepitas. 80 of them little ladies are 100 calories, 5 g proteÃnas, and the fats in pumpkins have been shown to dramatically improve hair quality over time.
>>36937441
He could do deadlifts and hacksquats fine.
>>36937444
You squat 2pl8 friend. Just keep lifting and watch form videos.
>>36937391
Metrosexual, and a lot
if i were making a powerbuilding 5 day program, with each day dedicated to one of the big 5 lifts with accessory hypertrophy work, could i make gains practicing a lift once per week?
>>36936697
Maxed out at 127.5kg triples, didn't even test 130.
Kind of sad but understandable.
>>36937444
Your form looks good to me, bro. It just sounds like you're in a rut. How often do you squat? Maybe try adding in some paused work (5x3/6x4 @80-90%) to get down the mechanics of getting out of the hole.
>>36937500
>paused squats at sub 2pl8
L
O
L
>>36937517
The dude looks tall, and it seems like his weakness is when he's coming out of the hole. He's moving some 225 pounds so he could use 185-205 for his paused work - not far behind what his working weight is.
>>36937444
Also, EAT MORE.
>>36937450
I dunno cuz I skipped the last one when I was cutting so it's gonna be a while
>>36937552
What's the point. Just squat more and adopt a better attitude (try harder)
It's the shit truth
>>36937555
Hi loneliest powerlifter. It's me
>>36937574
It's lonely penislicker .. The PL is for penislicker
>>36937475
Just do the other lift as volume on those days.
Example:
Squat intensity with deadlift volume
Bench intensity with ohp volume
deadlift intensity with squat ovlume
ohp intensity with bench volume
and whatever the hell the fifth lift is
there are examples of such routines here fitsticky.com/texas-method
>>36937440
norse aint here bud srry
>>36937574
hey dude who's this
>>36937595
Please don't tell people what to do but instead suggest it.
>>36936761
Of course.
https://www.youtube.com/watch?v=zjAxCx95mO8
>>36937601
Me, your friend.
>>36937597
How many Haack memers are there.
>>36937595
rows bro
>>36937625
Asl?
>>36937562
Well, a big problem beginners run into is not knowing how to brace the core or maintain tightness in the hole. With a paused squat that's exactly what you're training. If you haven't been focusing on that tightness from the beginning, somewhere along the line bad motor patterns are picked up which become difficult to derail when you're adding more weight every session.
I ain't saying he should change his routine forever, but it may help if the dude did something like 2x5 squat at 5RM followed by a back-off set of 3x3 paused at 80% 5RM for a couple weeks. Or if it's a program like SS, sub Wednesday's squats out for 5x3 paused.
>>36937653
It sounds like a waste of time and needless complexity and he won't progress well.
Teach him to brace
>>36937445
>people actually watch supertraining and look up to mark bell and his servants
>>36937609
>instead suggest it
Isn't that literally what I did though?
>could i make gains practicing a lift once per week?
>Just do the other lift as volume on those days.
>example:
>>36937638
19/F/Liverpool
>>36937625
hi friendo, cards against humanity bro?
>>36937675
Meme Bell has done quite a bit for pling (aka the IPF)
failed my first rep on inflated sheiko by 10%
was week 30 day one, 3rd set of squats only got 2 reps and not 3 :/
>>36936518
low bodyfat% makes you look lighter to normies than you actually are, I was to be carried upstairs to sleep when I was passed out and my friend thought he could manage to do it by himself but to his surprise I weigh a bit more than 90kg and that's a bit more than what he usually deals with carrying around his 40kg girlfriend
>>36937701
intermediate large load* should have specified, he he
>>36937701
>>36937716
should have also noted its not "week 30" just sheiko #30
>>36937716
probably because that is the first day that really kicks your ass, maybe try an RPE based inflation rather than inflating it all?
Alright what did we train today? I'll start from the top
5x5 dips +115lbs
5x5 chins +45lbs (don't bully)
5x3 cgbp paused (closest thing to raw bench I've done in a while, felt p good)
5x5 yates rows
3x12 LTE
5x12 different kinds of curls hoping I'd like one, I didn't
Pec flyes
Pretty long day. Tried to make my rests short but still finished at 2 hours.
Kind of nice having a pump.
>>36937675
I mean I don't look up to him but I like watching strong men lift heavy weights with a bit of bants on the side, no homo though
>>36937671
>Teach him to brace
That's the point of the paused squat.
>It sounds like a waste of time and needless complexity and he won't progress well.
I mean we're talking 2 to 4 weeks, not forever. Once bracing clicks it's time to put the accessory exercises back on the shelf, get back to work.
It sounds like he's de-loaded and he's having trouble climbing back to where he was. If all the other lifts are still progressing it's probably a problem with form or technique rather than attitude.
As far as a couple back-off sets or alternating exercises being complex, well that complexity only deepens from here on up.
All in all, it's just a suggestion. Personally, I enjoy the paused counterparts more than the big three - and a lot of this is doing what you enjoy.
>>36937734
yeah i just made the percentages to match an RPE 10
and based on my last rep i decided not to attempt the third, so in a way its RPE
What's that website called where you can upload long webms?
>>36937684
Yea
>>36937781
lemonparty.org
>>36937781
but why
Having a wank.
>>36937552
I'm actually a 5'7 manlet, my legs are just stupid long in proportion to the rest of me. I definitely feel weak coming out of the hole, so I'm gonna work on that. I think I have trouble using my glutes properly.
My brother who has a similar build to me and is way stronger tells me I should switch to low bar and sumo DL because I'd be stronger, so I'm considering that too. Especially sumo DL, he says I can add 20kg to it as soon as I get my technique down.
Yeah I'm gonna eat more, I'm already skinnyfat at 74 kg but I'm not strong enough to cut, so YOLO.
>>36937793
grandpa noooooo
>>36937675
Mark Bell, while he did unfortunately get t-boned by the Ugly Mack Truck, is a strong dude with a good personality, which makes him fun to watch. Same as Chris Dinduduffin, and to a lesser extent, Silent Mike.
>>36937675
he's an overall positive influence on powerlifting as a whole
>>36937946
>is a strong dude with a good personality, which makes him fun to watch
This is why I unironically like Meme Thrall and old Elliot Hulse videos. Even if the advice is mediocre at best, the people are enjoyable and I like supporting them.
Shame new Hulse videos are less about him being stronk and are more about watching skinnyfats at his gym and/or listening to what an Enlightened Sage Of Masculinity he's become.
>>36938004
Tbqh he did this like suppression release video and yeah of course it was "weird" but I think it was genuine as fuck and real. I thought that video was actually really cool, I just baby find it
>>36938057
>I just baby find it
lolwut
>>36938076
I Judy baby can't find the energy to fix my mistakes sorrows when I try to type. Gucci it, Y'know?
>>36938057
>>36938095
>that slide-to-type feel when
>>36938095
you never responded to me when i declared you btthurt that you cant compete in the IPF
>>36938126
I won't be competitive even after a couple more years training so I'm not bh I just think it's dumb
>>36938141
>dumb
Holy Mr. Butthurt and the Attack of the Bootyblasted 2: Invasion of the Asspains
>>36938113
Is there any other way?
I don't think applefags can have a slide keyboard
>>36938147
You're trying to get a rise out of me but I assure you there is nothing inside. I feel nothing.
So Hancott has started his 8-week peak for Worlds.
>https://youtu.be/PCTpvc-G_6A?t=483
Josh Hancott @ 8:03:
>"Just looking at the peak is getting me aroused sexually"
What did he mean by this? Notice the spike in his voice at "aroused, sexually". Is there something wrong with this man?
>>36937455
Failed the 215lb front squat.
I'm cutting, and have been since February. It's slow going, but I'm down from 225 to about 216-217. I wanted to get down to 215 by mid-May, so that's on schedule at least. I'm still kinda fat, but ten pounds less fat. So that's nice, I guess.
I dunno, man. It's always been harder/slower for me than it is for other people, for some reason. Cutting makes me lose a ton of strength, and it's easier to drop muscle than fat. Bulking makes me fatter really easily (except in the case of the intermittent fasting). I stopped getting stronger almost entirely before most people are done with their noob gains, and I've been grinding as hard as I can for very small results since then.
>>36938168
>>36938164
Are you fucking with me or are you serious?
I can't tell.
>>36938176
trip on gibbs
>>36938176
hancott confirmed big spoon
>>36938181
H o w t h e f u c k do you cut for 3 months? How are you not dead?
>>36938201
I've been bulking for coming up to 2 years
How do I cut. I might just not.
>>36938201
I've been soft-cutting for close to a year.
;_;
>>36938201
>H o w t h e f u c k do you cut for 3 months?
Slowly.
>How are you not dead?
I am, on the inside.
>>36938194
lol tBh
>>36938210
>>36938197
>>36938168
>>36938164
fak u
what do i do against this virus?
i need this laptop for uni help
>>36938270
KILL YOURSELF
I
L
L
Y
O
U
R
S
E
L
F
>>36938270
just buy a new one and learn your lesson
>>36938225
>>36938222
>soft cutting
Never gonna make it
>>36938213
How far are you rn?
Guys that faggot who posted that webm link got gay porn all over my moms computer, how the fuck do i remove it
>>36938299
1.4years? I think. From 68kg to 84kg.
Mot uncomfortably fat either.
Got insulted today as well actually.
Some guy said
>how much do you weigh? 66kg?
>I'm 83kg...
>oh, you don't look 83kg
Best part is I'm 84kg
>>36938222
PROTEIN SPARRING MODIFIED FAST
Just get it over with as quickly (and effectively) as you can.
>>36938319
Lel, yeah dude don't cut until you start to feel fat. Even still, just make sure to get gross before you cut
>>36938319
Lifts?
>>36938308
>>36938270
>>36938210
>>36938197
>>36938168
>>36938164
Have you ever contributed anything to any thread ever?
>>36938368
Like 90% of plg memes are created by me bud
Im a meme expert
>>36938353
B-bad
I think I overdid my leg drive a little today - my APT ridden lower back feels a little cramped up :/
lol this image
I have enjoyed my time without isley
>>36936362
Supposed to do a 10RM squat + 3x7-8 at the same weight.
Brought my ego in, so it got more like 5RM rest paused until 10 reps, then 3x4.
3x8 RDLs.
Bench: 5x5 @ 75%
CGBP: 2x8, 1xAMRAP, 65% or sumthn.
Rest-paused pullups and cable rows, three sets hammer grip curls.
Listening to https://www.youtube.com/watch?v=qN6Dg7hYCAo&ab_channel=D1gitalSound
>>36938403
Can't be worse than my lower body lifts desu. Either way, no ones really gonna judge you for it. We all start somewhere.
>>36938448
I'm topsy turns you. I have short arms too, just never bothered to build muscle and went along thinking I could bench big weights with 30kg lean muscle tissue in my chest
>>36936284
what horrible fucking form
>>36938430
Sounds like a very fair session nonetheless despite not quite following the rep scheme
>>36937249
Tried them, didn't like them. Think I'm too inflexible.
>>36938466
They can't be that bad, pls anon. Besides, bench is the easiest to get up :^) (especially if you retard-grammed it like I did like a year ago)
>fairly sure a lot of the mass on my chest is just fat/gyno
Bad feels mang, just guess I'll have to see how much my tits shrink from my cut.
>>36938528
Bench is easy you're right. I just didn't know how to program it until recently. Adding 5kg a week.
>>36938430
*CGBP: 60% 2x8, 1xAMRAP, got 16, happy tbH. The past four weeks have indicated that the program worked less than before, but that AMRAP doesn't really indicate that.
>>36938492
It definitely followed Nuckol's "it's the number of hard sets that count, not really the volume" thingy.
>>36936362
c6w w2d1
Just a question, kinda confused. Does the squat look like this (using my weight):
290 x MR10
295 x 5x3 60s rest between
Seems pretty straight forward, but wanna make sure I'm doing it right. Also what is a good accessory for helping with lock out on deadlift? Off the floor has became less of a weakness.
>>36938542
That's breddy gud m8
>>36938552
Not rounding tbH and ensuring you fuck the bar.
Hello friends
I don't deadlift (at all, really) but I want to start
Should I start at 75 lbs or at a ratio of my squats (275 for 10 reps)
Thanks friends
>>36936290
Delet*
>>36938429
So you think
I have a feeling he'll be extra obnoxiosu when he returns
>>36938565
1pl8
>>36938299
I went whole hog at first, probably a 750 deficit, but my lifts started going down and that was super demotivating. Soft cutting at least lets me slowly progress. >>36938343
I've been considering it now that I'm like 20 pounds away from my goal.
Strength levels tend to stay about the same, right?
>>36938591
Where did he go?
>>36938564
>that grip
>straps
why?
>>36938614
Outside
>>36938601
>Strength levels tend to stay about the same, right?
In my experience, yeah. At first I was still able to eke out gains by changing up the rep scheme, but it's honestly better to just sit at the same weight to avoid forcing yourself into a deload.
How does strength decrease? Mike T said cutting don't effect recovery?
>>36938614
he's not even using them
>>36938662
mike t is a fucking moron who doesnt have any records to his name
Guys I just got fiber pills from my bro so my shits are going to be nice and solid now. Hyped af desu
>>36938690
What qualifications do you have?
>>36938720
Every tried eating oats?
>>36938731
I make more money than him, I am therefore objectively smarter than him
its no coincidence that the 1% highest earners are also the 1% in intelligence
Is it a problem when I never once felt my glutes in the squat?
Can't feel them working and never had them sore / tired.
>>36937677
Trappy I want to travel to Brazil so that I can sneak into your laundry room and steal your sweaty squat panties and sniff them while I wank off and think about your boipuccy
>>36937757
Is this real life?
I thought you were doing candito?
when is he coming back?
>>36938796
I'm just brogramming upper until I give up on having given up
>>36938542
How do you program it? I've been struggling with my bench so much lately..
>>36938861
Greg Nuckols 28 free programs. DO NOT INFLATE YOUR MAX.
I did and stalled. Retried with true maxes and now adding 5kg a week.
>>36938903
Intermediate med bench 3x a week for someone who wants to focus on bench?
Do you add any accessories on top of what he has?
>>36938903
What's your max?
And
>28 free programs
Which of those 28 is it then?
Hey guys,
what are the pros and cons of being fat as shit?
I am 6'1 250-255 rn with shitty lifts. I am trying to decide if it is worth dieting or if I should just keep eating what I want until summer, at which point I am not at uni and will naturally lose weight.
I dont wanna just make myself lose a lot of weight just because I feel like I should. It's also hard when there is buffet food all around.
>>36938941
If your lifts actually are shitty, you should just start cutting down to around 200-220 and take it from there.
Sincerely, a fatty that made the wrong choice.
>>36937313
>tfw alternate curls and lats 5-6 days a week like a megamemer
Proud to be an American desu
>>36938941
Pros - eating whatever you want is great and less stressful, plus gains
Cons - look like shit, health risks, possibility to develop shittier leverages if you keep gaining weight
Those are just what I feel they are. Of course I'm relatively inexperienced, but as someone who's bounced up and down in weight, that's what I've noticed. I'd recommend cutting to a good weight and then slow bulking for a while.
>>36938941
>>36937475
There's only three lifts friendo. And just do Juggernaut.
>>36937757
Paused deads up to some ~75% doubles
Mike T style CGBP, top triple, -15%x3x5 felt really really good, great arching and tightness
SSB same as CGBP, felt breddy good as well
>>36938993
Is this a troll?
Someone sitting at like 22% bf surely won't have lower energetic levels than someone sitting at 9%.
As well as someone with 22% won't deal with serious health issues nor reduced life expectancy.
It also doesn't mention any strength benefit or whatsoever for being fatter.
Must be troll
>>36938979
>>36938989
>>36938993
REEEEEEEEEEEEE
ok. I guess I'll start my cut tomorrow....ec here we go.
I find that I get really hungry at night, so it will probably be good to take EC around 7 or 8 or so tBH
>>36939046
Don't worry la, I'll be joining you on Sunday. Much to little Aaron's dismay, I'm gonna start with a normal cut (2 lbs a week), and then see how I feel from there, maybe start the psmf in 2 weeks or so if I'm feeling good.
>>36938430
How you liking the Fuckols benching? Seeing regular progress?
>>36938755
Yeah it kind of is tbqh. Work on it, do the Duffin meme warmup. You'll be much less like to get hurt if the prime movers are you know, moving.
>>36939079
I honestly would do psmf but I'm diabetic so not really a way to do that :/
>>36939041
They're probably assuming high BF = sedentary or just generally nonathletic and with poor nutrition overall.
>>36938993
>10-12%: fairly easy to maintain
>6-9%: actually possible for more than a few weeks
>6%: possible at all
Top fucking lmao. The leanest guy you've ever seen irl was 9-10%.
>>36938940
This one, I'd wager.
Doubt it's the beginner one.
>>36939041
>>36939150
Take it up with Precision Nutrition. I think they're legit tho, seems to me the general lifting >"""experts""" support the points in that pic.
>>36939087
Yeh, have 2.5 or 5 kg every cycle I've gone through (3x/week intermediate high volume + 5/3/1 OHP after the pyramid on day 2). This time I skipped the rep test and just added 2.5 kgs because of schedule and that the previous cycle was hard af, but based on today's session I could maybe have added 5kgs instead.
>>36939046
Maybe useful to you: http://strengtheory.com/being-strong-is-not-an-excuse-to-be-fat-and-being-fat-is-probably-holding-you-back/
>>36939106
Alright I will look that up, that's is anon.
But I remember that solely "splitting / grabbing the floor" doesn't do it for me.
As well as I legit don't know how to maintaining tension in my glutes when I'm supposed to sit down - it feels contradictionary to moving down.
>>36939176
>3x/week intermediate high volume + 5/3/1 OHP after the pyramid on day 2
Sounds pretty enjoyable.
>>36939178
Goblet squats or front squats with the bar for a warmup can help. Maybe allow a little more knee travel than you're used to as well.
>>36937286
how do i fix this
>>36939206
Dealing with knee pain anyways at the moment.
I really have little knee travel - to be really honest, looking at many IPF people squat and also bodorio, I am seriously considering to actively use more knee travel.
But I'll have to try that out. Maybe too little knee travel is actually a bad thing or I don't freaking now, fuck my knees.
Thanks for your input lad
>>36939178
I've noticed that if I mimic Bodorio's start to his squat, I have a decently easy time of maintaining glute tension.
>>36939207
When I did them I just did them light as fuck with a little rounding for a stretch. And you make your hip more mobile by sitting with a really wide stance.
>>36939176
On your 5/3/1 OHP do you still go for AMRAP? Does that not interfere with your recovery?
Do you add any extra upperbody accessories, like upper back work?
>>36939041
>>36939046
>>36939150
Feck lads, forgot part 2 of that infographic.
>>36939193
Ye, kinda is, but doing 8-10 sets one day and up to 15 sets at the most on another day (bench+acc+acc) is a bit tedious
>>36939223
I think 'limit knee travel' is a fairly shitty meme for raw. Yeah I get that you hit depth easier but if it doesn't feel right, it doesn't feel right. Stay mid-foot, let your knees go where they will.
>>36936329
There's no way in hell that's a 3x3, unless that's his last set.
>>36936379
That's cheating, a.k.a. powerlifting.
When do you guys train beltless?
I'm buying a belt next month. Currently running c6w, but do I need to train without a belt at some point? When do I fit that into the program?
>>36939207
I just switched to sumo
>>36939296
I really don't limit them anyhow, all I focus on is what my hip does and that my knees go out.
But I also have no feeling for where the bar is (relative to foot), no idea how people can tell that :/
>>36939311
Honestly, the only dedicated beltless work I do if is I'm feeling beat up and need to keep the weight down. I'll do most of my warmups without it and my higher rep worksets but I don't think that's really necessary.
>>36939279
I do the three sets (#1, #2, AMRAP) and call it quits. It did affect me the first cycle or so, but now I can't really tell if it does.
The OHP is mostly for fun - I could do the advanced routine and have the complete pyramic (not stopping at the top), but I'd rather get some OHP in.
I discard all curls and back work listed in his programs and just apply my own according to what I feel like doing because, imho, the back work in his programs are close to pointless - basically four sets of rows per week or something like that.
Because of time I usually end up myo-repping or rest-pausing pullups (varying between overhand, neutral, underhand randomly) and/or the same for rows (pyramid, dropsets, myo/rest-pause, straight sets, different grips...). Preferably cable rows to save my lower back a bit. Sometimes I do pulldowns or pendlay rows for the fuck of it.
Also randomly add in curls and reverse flyes.
>>36939368
*back work done all three days unless I have a real excuse for ditching it.
>>36939311
Mike T has you do anything that isn't a competition lift beltless
>>36939335
Is the weight on your toes, your heels, or evenly spread between pinkie toe, big toe, and heel?
>>36938752
>>36938690
you are literally reply within minutes any time he is mentioned in every thread, get a fucking life you faggot
>>36939368
>>36939376
Okay, thanks. I'm having bench problems (running C6W with a bit of extra bench volume right now). If this cycle doesn't give me any improvement in my bench, I'll probably start doing what you are for upper body.
>>36939408
Awww is Mike T a little mad he's getting called out on being stupid ;(
>>36938993
that's actually really good
>>36939384
What is the logic behind this? Can you plox explain?
>>36939454
Found another.
>>36939556
In one of the podcasts (not too long ago), he said something about not buying into the whole EMG activity in the core with and without belt argument, so he thinks beltless work is better for core strength than belted.
>>36939417
wew
Good luck then, whatever you do. By the way, if you do Nuckols and you find the time, I'd recommend a bit more structured back work - some sort of progression, volume/intensity fluctuations, idunno. That said, myo-reps are pretty great considering they're autoregulation. My [simplified] goal with back work is to get some volume in, and while I am progressing I won't claim my progress is as good as it can be. Most of my effort goes into s/b/d anyway.
Should probably also mention I do whatever of the bench work I can with feet up.
And if you have the energy, you can experiment a bit with adding isolation exercises. He says to be wary of adding compounds, but some isolation work should be fine as long as you keep it low enough to not interfere a lot with recovery.
Just holla at me if you have any more questions some time.
Good night lads.
>>36939573
Okay, thanks for all the advice. I'll get back to you after I finish this C6W cycle and update you with how it goes!
>>36938528
Kek how did you program your bench?
I am doing tm right now for bench and it's going ok but I think most of my bench gains are from being a fatass
>>36939573
>podcast
Coaching call, rather.
>>36939603
Almost no thought went into it. Was doing a PPL split at the time, and I was cutting 1 lb a week. All reps for everything were 3x8, added 5 lbs every two weeks to my bench.
Definitely put some mass on me, went from 155x3x8 to 185x3x8. It's stupid as fuck and I don't know if most people are even able to get any gains out of that unless they're a complete noob. However, because of the extra muscle I put on from that, as well as getting fat this school year, I have LPed my bench from 205x3x5 to 250x2x5 + 250x1x4
>>36938993
>15-20% bodyfat
>requires some thought and planning
>20% bf
>THOUGHT AND PLANNING
Snatch Grip SLDL x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
hahahahah
hahaaa
JUST
>>36939656
>tfw bodyfat percentage was in the upper twenties or low thirties
>took thought and planning to get it down to the low/mid twenties
Check your privilege and stop triggering me.
If you could have one powerlifter as your aunt or uncle who would it be?
>>36939778
Joe Mobley!
>>36939778
mike t
>>36939778
>>36939778
Mike T or Blaine Sumner probably
>>36939713
>he fell for it
lmao enjoy your backsnaps
>>36939778
Uncle Chad desu
>went to academy to buy shit
>bought some random shorts with reflective shit
>turns out they have some built into compression short thing
>actually like it
who else here /newshorts/
>>36939778
Kaz.
>>36939854
Fuck, I need new clothes so badly. I keep putting holes in the crotch of my shorts and jeans (mostly stepping up into my truck), my chucks are blown out on the outside, my athletic socks have holes in the soles, and most of my t-shirts have been sacrificed to the barbell.
At least my Hawaiian shirt is still in good condition, right guys?
