/plg/
Images are sometimes not shown due to bandwidth/network limitations. Refreshing the page usually helps.
You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
http://powerliftinggeneral.com/
FIRST FOR REPOSTAN MY PEE-R
>>37352806
I got malware from this website
>>37352832
Wew lad.
What are your e1rms looking like nowadays?
https://www.youtube.com/watch?v=8ObLI2uJaxg&list=PLULF7w0MdB6iTw9_1Wm2pKsMM7zIhJY2G&index=16
>>37352845
Project Momentum doing the work! Squat should be around 270kg I think, Bench is going GREAT too, should be around 170-175. Diddly not so much, I'm always so fatigued when I train it because it's at the end of the workout, but I should be good for 280, maybe a little more
>>37352806
>that ROM
Is it the short arms, the large arch in his back or just the perspective that's throwing me off here?
>>37352895
>insulin doing the work!
Fixed
That
For
You
>>37352914
it isn't short at all lol
SUMMONING GARAGE BRO
GARAGEBRO
I'm actually so fucking pissed off joffbitch copied my program
said i'd take a video of me using the slingshot for the first time, here it is
https://www.youtube.com/watch?v=XCyWqxMQt3U&feature=youtu.be
the weight shifted on 170 and I lost it completely
>>37352969
Your form is godawful
>>37352969
Your form is dogshit but you bench so much.
Usually the case lol
>>37352981
>>37352986
i know lmao
>>37352986
Don't be mad, sean
>>37352998
I am mad
But because I can't squat, not because I can't bench
>>37352981
>>37352986
What the fuck? My forms fine, you fucking guys are just jealous
>>37352806
apparently squatting over time will slowly compress your spines shape making you seem smaller but this is combated by stretches
t. Elliot hulse
>>37352969
what the fuck is that form?
you are on a bench and not a carnival ride.
If you want to hump like that go hump your bodypillow.
respect on the weight though.
>>37353066
My form is literally fine, what is up with PLG today? Y'all been drinking too much of that hateorade
>>37353066
i've pretty much just brute forced my way to heavier weights, i'm gonna focus on dialling in my form before my competition in august
>>37353089
You'll be weaker at first and you won't be able to handle that mentally so you'll go back to shit form so you can temporarily handle heavier weight
>>37352969
epic hip thrust friendo
>>37353061
Post some of those stretches
>>37353061
Lol people still listen to that fraud?
His general message is good, but his lifting specific advice is fucking garbage misinformation
https://www.instagram.com/p/BF-DbNLEnmS/?taken-by=denniscornelius500
How unimaginably high is dennis "uspa" cornelius' test level?
>>37352785
I replace the flies with DB bench, but if I do do the flies (as sometimes I cba to bench again) I just use 6kg
I do all the good mornings and linearly periodise them, 70kg + weeks of program * 5kg
Third for reposting squat pr webms
>>37353230
I agree with the man in the striped shirt.
Disgusting.
I can't fucking squat without injuring my back
I hate this shit lift
>>37353230
Raw PR when?
>>37353089
What the fuck is wrong with you? Your bench is absolutely awful. There is zero finesse, frankly many of your reps are illegal. When you compete, you'll be lucky to get white lights with 140kg
>you'll miss your opener by not listening to the start command
>you'll put the weight up and forget to listen to the rack command
>you'll do it again for a third and fail it. Either outright, or lift your butt
"dialling in" your form takes months, not weeks you mouthbreathing half-wit. Kys and quit the sport.
>>37353279
thanks
>>37353265
Err could be a while. They're shit at the moment - as always
>>37352832
fuggg
v nice mane
Why do
>>37353302
Rocco Insulini is fucking strong. And always getting stronger. Not for him are two year long stalls.
>>37353294
Have you tried using a narrow stance recently? I bet you'll smash a PR instantly if you move it in
Girls
>>37353294
I apologize if you've heard this one before, but why not try putting your knees at where they currently valgus to by taking a narrower stance?
Do this
All these pics were sparrow btw
>>37353109
i'll figure it out
anyone have any guides on bench form instead of telling me to kill myself
>>37353279
to be fair things get pretty fucky if you overload with a slingshot or whatever
only real error i see is his butt coming off the bench
but yeah it does look uncontrolled
>>37353341
Because that's stupid.
>>37353348
youtube -> bench press
>>37352969
fucking talentcucks I swear
>>37353230
in
>>37353320
I swear some people have all the talent
>>37353333
fun fact: next qt I post will be the 500th unique qt image I've posted on /plg/. nice milestone imo, but I'm really conflicted about which to post because you can't have #500 be some average qt, right? gotta be something good
>>37353348
>anyone have any guides on bench
no that doesnt exist sorry my dude
>>37353363
Post norsefat
>>37353363
Now this is autism
>>37353350
it was a 20kg heavier than my previous rep max, and I was just trying it out for fun on an extra day
whatever, hater fuel
>>37353279
Were the 160kgs really that bad? Other than dropping the first one on his chest
>>37353363
What does your squat in wling shoes look like?
>>37353368
>>37353362
cheers /plg/
i meant advice from the pro's here
>>37353332
kek
>>37353348
https://drive.google.com/folderview?id=0B0Vyec-yHY6DVmxLeDlMMjBuV1k&usp=sharing&tid=0B0Vyec-yHY6DYmNiMkg1dlZIelU
>>37353290
Don't be sarcastic with me. Not to mention, you don't even know (and nor do your buddies) what good technique is. So you can't acquire it.
You lack even the essentials of it. You can't do the basics. Fuck you struggle to do a legal lift at max effort.
>>37353332
Yeah tried it. It's not much better at all.
I'm doing mobility work because it looks like my hips are too tight to hold that position. >tfw can't control my knees at all.
>>37353333
>>37353345
Nice quads. They do that for positive feedback and attention etc.
Not sparrow fyi
>>37353348
Connor Lutz bench press tutorial (youtube)
>>37353350
>shoulders coming loose as he finishes the rep
>no pause or control before he starts the rep
>grip too narrow
>no constant tightness from his back to his hamstrings, causing him to fuck the air
>bouncing it off the chest
>no arch
>>37353363
this >>37353369
or bodorio in a dress
>>37353341
Tried it. They just valgus further in.
>>37353369
>>37353394
I think I know who it's gonna be, I just need to find a good image that's worth being #500
>>37353378
I've literally never squatted in anything besides flats.
>>37353383
what kind of tips do you expect to get from the pros here that you wouldn't also get from the pros at youtube?
>>37353389
Actually there is an arch you halfwit imbecile
What's the matter, upset I have a better bench wilks than you without even trying? Kek
I'm really fucking mad. I put so much fucking effort into my bench form.
IT TAKES MORE EFFORT FOR ME TO SETUP THEN ACTUALLY BENCH
AND THEN THIS FUCK
>>37352969
BLOWS MY BENCH THE FUCK OUT
EVERYONE IN MY FUCKING GYM BENCHES LIKE THIS AND THEH ALL OUT BENCH ME
REEEEEEEEEEEEEEEEEEEEEEEEEEE
>>37353389
close grip and not arching aren't really errors
just inefficiencies
>>37353389
>Don't be sarcastic with me. Not to mention, you don't even know (and nor do your buddies) what good technique is. So you can't acquire it.
>You lack even the essentials of it. You can't do the basics. Fuck you struggle to do a legal lift at max effort.
thanks mate, great advice
ill check out the tutorial
>>37353406
well i dont post here a lot but I know some people have competed at worlds like Isley so maybe they would know something they could share
>>37353416
Don't worry that's just called being a dead end
>>37353417
close grip works the triceps better
>>37353401
these aren't to depth
>>37353412
>implying you're him
Too much capitalisation
>>37352892
>bench perfection
He is actually my bench-fu
>Hear loadsa bad shit about sumo DL
>Try it out few times
>It's literally more technique sensitive than conventional.
>Gives you perfect back form.
What the fuck, where does sumo get all this bad rep from?
>>37353440
>implying you're him
I'm improving my sentence structure like I'll be improving my bench form
Im so frustrated
I wish hitler succeeded, then there'd be no useless fucks
>>37353464
why are you doing this
>>37353459
Retards who have never tried it before
Next time somebody talks shit about sumo IRL force then to try it right there and then 'if it's so easy'
>>37353478
You're retarded. Most people here have tried sumo.
It's dogshit cheating. Fucking kill yourself if you pull SUMOI
>>37353294
That eye pop on the way up lmao
>>37353486
How is it cheating if it's within the rules?
>>37353294
That looked incredibly easy on film, @7 if that.
Did it feel a lot harder or uglier or something?
>>37353498
It's easiest thus were not competing on an equal playing field.
It's only kept because of tradition reeee
>>37353509
There isn't another 15kg there :/
>>37353223
Wew then maybe I'm not pushing my gms high enough.
What about the pin squats of death that bodorio talked about, how are those?
said in one of yesterdays /plg/ that i am going to deadlift with closed eyes and report back.
well i did and hit a 10kg pr. 250kg@89kg bw
would recommend.
>>37353517
literally just try harder lmao
>>37353526
I do box squats instead. Easier box squats too.
>>37353514
But you have access to it too, I bet you're the type that doesn't min max in vidya.
>>37353538
Got it
2 weeks ago
>do reverse hypers
>pinched nerves
>painful sensations down lower back
Today
>back felt fuky squatting so had to stop
>do revese hypers
>no pain at all
I ruined ANOTHER fucking laptop when I was drunk last night
SmH
>>37353563
have you wanked to bodorio's poledancing yet
>>37353363
miron squat
height, weight ?
it´s pretty funny that almost no one who posted a video here red and UNDERSTOOD the book starting strength...literally all the mistakes which are made here are listed in there.. sometimes even with exclamation marks... even the spotters doing wrong stuff, wtf
>>37353626
10/10 bait people will actually respond to this.
Gonna learn basic gymnastics and start strength training
If I am okay at a lot of things it will be better than being bad at one thing (PL)
>>37352969
Ass comes off the bench kek. Zzzzzero
>>37353646
it isnt bait when its true
https://www.instagram.com/p/BD6N-YfBKX5/?taken-by=filiplindstr\
>YAAAAAAAAAAAAAAAAAAAAAAAAAAA
fug
how do I into manly gym celebrations? I always just do a little autistic alex hand shuffle when I hit a pr and probably look like a bitch
How do I create tension when setting up for sumo deads? When I set up for conventional I feel a lot of tension in my hams and I can feel myself applying force between the bar and floor like a spring, but I can't feel much when trying sumo.
>>37353619
glorious 5'9" masterrace
my weight follows the formula 197.5+2.5sin(t), where t is the number of days since I started the sabre meme program (in radians)
>>37353858
Sweet dude 5'7 manlet here as well, how long you been liftan for?
>>37353947
wow cool numbers dude haha youre so good man lol
would SS be a better beginner pl program if I just kept deadlifting on all days, instead of alternating with power cleans?
>>37353887
like almost exactly 2.5 years
>>37353947
how on earth do you bench 3pl8 but only squat 2pl8
>>37353987
>doing SS
>ever
>>37354000
>>doing SS
>>ever
jesus christ, you're worse than /g/ at times
no matter what I ask about, you'll tell me it's shit
fine I'll do a bro split then
>>37354029
Greg Nuckols 28 free training programs
>>37354029
maxing ever session isn't shit
c6w isn't shit
sheiko isn't shit
>>37354000
Pretty good lifts for 2 years and a half.
So you compete in 83 or is it 91?
>>37354029
HIT 1rm
I
T
1
r
m
5x5 BACKOFF
x
5
B
A
C
K
O
F
F
>>37354080
93kg
>>37354081
MAH NIGGA
ITT post webms of things Alex can't do :^)
>>37354123
What percentage is this?
>>37354123
inb4 he tries harder and gets it
>>37354134
Ninety percent
(of my intended next equipped max)
https://www.youtube.com/watch?v=m5wMoB9F8EY
https://www.youtube.com/watch?v=t0g7qhjQPGk
Need to make some webms
>>37354160
>boris programming 90%x2x4 on deadlift
that is very unsheiko like.
>>37354182
It may be, but that's what it said. Bodbrah does it too.
>>37354188
What are the chances of you one day out deadlifting filip?
>>37354226
Slim.
I started ahead and was overtaken.
>>37354172
>implying those arms are locked
what the fuck i didnt get press commadns with arms like that
>>37354172
Didn't Dennis dip the bar there before pushing?
>>37354226
Thanks for the side workout, kind anon!
Took forever to make and stabilize this webm.
Fugging people who can't hold a camera properly.
>>37354306
its shit
>>37354029
just do Candito's Linear Progression routine
just switch from SS with the same weights
maybe lower them slightly in the beginning
>>37354123
post a webm of you getting a gf and you'll nail it desu
>>37354313
Yeah I think I cut it too short at the end, and could've used a higher bitrate.
Let's try this again...
Isley can you summon garagebro?
I keep fucking my back up when squatting and need his help.
He saved my deadlift now he must save my squat ;-;
>>37354306
dat form tho
>>37354029
You're taking advice from someone who was able to bench 84kg and squat and deadlift 124kg in his first day in the gym.
Of course he's gonna say SS is shit.
Listen to regular people instead, and do SS.
>>37354389
SS is god awful.
The perfect programming history would be
Greg nuckols 3 day novice -> Greg Nuckols 3 day intermediate -> Greg nuckols 3 day advanced -> Sheiko
>>37354430
SS works desu
sbd making a documentary about a fucking belt
its going to be about £200 isnt it
>>37354447
It literally doesn't. It's so shit and I'm sick of seeing it.
All anyone in this board knows how to do is 3x5
>>37354461
>It literally doesnt
lol ok
>>37354477
Aha yes because everyone in this board hits 1/2/3/4 in 6 months and doesn't have an awful bench to squat ratio.
Absolutely everyone runs it perfectly and it works for everyone.
The simple 3x5 layout suits absolutely everyone's needs and goals and is superior for absolutely anyone.
>>37354489
yes that was literally my post
>>37354516
desu lad you should really stop posting
>>37353728
>>YAAAAAAAAAAAAAAAAAAAAAAAAAAA
it is JAAAAAAAAAAAAAAAAA not an Y fucking retard
>>37354430
here is a better journey
SS (phase 1) or SS --> Candito Linear Program --> Candito 6 week program --> advanced
>>37354461
>>37354430
>>37354489
I started at
30kg ohp x5
40kg bench x5
46kg squat x5
60kg deadlift x5
In 7 months I was at
70kg ohp x5
92kg bench x5
116kg squat x5
144kg deadlift x5
at 64kg body weight
started at 56kg around 18% body fat
was at 64kg around 14% body fat
I'd say it works really well.
>>37354527
you should try ss, you may make some gains
>>37354564
Cringe
>>37354557
This is not impressive
Nor does it prove anything. 1 is not even a sample.
>>37354550
Even more cringe
>>37353728
Is it legal to be touching the base of the bench with your feet / using it to stabilize yourself and push?
>>37354430
No the perfect programming history would be
Sheiko beginner -> intermediate small load -> medium load -> large load -> advanced small load -> medium load -> large load
the advanced programs may be repeated if work capacity is not good enough to handle a larger load
>>37354593
It would be an okay history
>>37354593
>Sheiko beginner
you mean where you do 45 minutes of basketball?
>>37354579
>1 is not even a sample.
Yeah it's not like there are dozens of thousands of people who have ran SS with success and posted their results all over the internet.
That's 330 wilks in 7 months of training, for someone who started with no previous training experience and who didn't even practice any sports.
But yeah the guy who weighs 90kg and started squatting 120kg in his first day in the gym says it's not a good program, maybe my results really were shit.
>>37354579
SS worked pretty well for my ohp, bench, and deadlift. Somehow, it wasn't too great for squats, but I think it was a form issue preventing me from progressing.
>>37354618
>you mean where you do 45 minutes of basketball?
No the program on the app not the kids program :)
>volume starting back up tomorrow
missed you bby
>>37354593
>doing sheiko beginner without a coach
'No'
>>37354668
can you further explain why that would be a bad idea compared to doing SS without a coach?
>>37354668
>having a coach at a stage where literally everything works
>>37354635
>>37354648
Have to agree with these 2 anons SS helped me go from untrained to 1/2/3/4 in 7 months whilst going down from 86 kg in weight to 72 kg.
>>37354688
SS has a book literally explaining everything so that even a 4chan mouthbreather can understand and apply.
>>37354714
someone who is doing the sheiko beginner cycle can also read SS to learn form or/and use youtube
>>37354662
>Volume starting back up today
Feels good
Wanted to ask a serious question buts it's fucking noobie retard hour.
I'll come back when SS mouth breathers drop dead
A 400 Wilks < 74kg weight class =/= A 400 Wilks >74kg weight class
The higher the weight class the harder it is to achieve a 400 Wilks.
>>37354730
Just looked up Sheiko beginner looks pretty good don't see why not.
I honestly don't care as long as beginners don't do a stupid bro split.
>>37354739
You're a bit bootyflustered anon calm down.
>>37354739
just post it
>>37354759
I think he meant the beginner cycle in the app. Not that weird beginner routine.
If you weight is below 84kg you actually should kill yourself.
Only a child could compete in a weight class below 84kg.
>>37354736
>posting mongols
>>37354757
you are thinking body multipliers not wilks
>>37354806
Probably
>>37354757
Wilks favors really light or really heavy dudes, i think 83 to 105 have it pretty shitty wilks wise
>>37354688
Progression.
>>37354739
Don't come back.
>>37354856
O wow u sure showed me Mr Internet tough guy
Jesus Chris Tim fuming spooked I ain't coming back Holme shit u r fucking scary Jesus dude are you even sane? I'm going on witness protection program dude this is fuming insane you're a fucking monster Jesus. Please don't hurt me on fucking Christ please don't hurt me I have family please! If you come and hunt me down please just take my valuables and don't kill me god you're so touch and scary you must be like 6000lbs monster beasts Jesus you're fucking scary I am very afraid of you please don't hurt me. You're such a fucking monster scary guy I am so scared of fuck Jesus no.
>>37354886
>He actually typed this or has it saved somewhere.
topkek
>>37354840
is this saying 74s get it the worst?
I started SS squatting like 60lbs and got to 4pl8. bench went to 2pl8 and deadlift was around 430.
>>37354910
yes
>>37354918
this make me feel better about my 390 wilks Tbh
>>37354840
>5'7
>tfw you will never be a 150 kg behemoth
Why even live brehs.
I'm know this is PL but I'm asking because you guys have an idea about programming.
If I am squatting 6x week Bulgarian style, can I just program the rest like normal after it? (OHP and rows/weighted chins, can't do full deadlifts right now, maybe RDLs?).
Also another question, if I can't flat bench at all with a barbell. Is it okay to make OHP main press and DB bench accessory?
I bench 80 and squat 150
My bench form is good my squat form is bad (injury inducingly bad)
I have very long femurs
I have normal length arms (not long, not short)
Why is my squat so good and bench so bad?
Short torso, bad arch?
>>37354969
no your OHP will impair you squat recovery
Plg, I'm trying to decide what I'm going to do next.
I want to do something with high frequency (3-6 sessions per week on the main lifts). However, I also want to take some time off from lifting heavy weights, which makes Bulgarian a no-go.
I'm tempted to just do a two-day bodybuilding split three times per week (e.g. squat+bench and press+deadlift), since I need more muscle, but I'm not sure how to fit in the deadlifts without shreking myself. Any ideas for something along these lines?
Maybe I should try that easy strength thing by Dan John...
>>37355011
I don't know if this is serious or sarcasm since they both use upper back?
>>37355052
>>37355068
Okay bro nice bodyweight OHP let me know when it's hard for you.
>>37355068
Ask Marcel, buda, or bulgarian guy.
Nobody else here tries hard.
>>37354123
I'm in for this
PLEASE don't be sideways
>>37355188
Delete this right FUCKING NOW
>mfw the more talented the lifter, the more foreveralone they are
POWER RANKINGS (from less, to more talented)
>KYS tier
Jobely, qt3.14 cheerleader underage gf
>Dead end tier
Danish, qt3.14 turk gf
coolrun, dat dere azn gf
>Cuckold tier,
Boardshits, qt3.14 wrong side of the wall gf
>okay tier
Joffrey, qt3.14 brunette gee eff
>Outlier
George Seeger (me), frog 4 life
>Talentcucks start here tier
Alex, 5everalone
>High tier
Virtus, women don't even look at him
>Elder God tier
Bodyodoreo, HAHAHAHA, HIM? GF? Gud 1 ladm8
HOW WILL TALENTKEKS EVER RECOVER
MEIN SEIDS
>>37355188
fucking kek
>>37355205
>implying you're more talented than Joffrey
Nope, you and him swap
>>37355205
>putting yourself above joff in talent
>its like you think you have over 400 wilks
>>37355018
GZCL J&T?I really want to run it but right now I can't commit to 15weeks of training due to summer.
I'll definetly run it from the end of August to Christmas on a dream bulk.
>>37354969
>like normal
What do you even mean?
>>37355205
You're bottom of that list
>>37355205
>tfw dead end and no gf
very rude please do not ignore my post
>>37354993
>>37355265
ffs reddit, quit spamming my google search...
Do you have a link?
lonelypl join the official IPF chat for a sec pls
>>37355377
Link it fgt
>>37355369
probably because the guy posts there
>>37355369
swoleateveryheight_blogspot_com
Change _ with dots,that's GZCL's blog.Go find the two articles about J&T and read them.
https://www.dropbox.com/s/rekrin83hxegb1l/GZCL%20JnT%20Josip%20version.xlsx?dl=0 if you want a spreadsheet.
>>37355377
I can't im out atm
I'll be on in a few hours
>when you inflate da TSA to @10
>>37355282
>dead-end
>not kys tier
STINKY pls
>>37355419
My nigger
>>37355479
>implying im as bad as stinky
>>37355499
Firstly that is lonelyPL you're talking to
Secondly you're a fucking racist
>>>/pol/
>>37355512
It's actually not me, there's some other guy running it as well
>>37355479
What are ssscntk100's lifts?
>>37355572
Shit/turd/crap at lanky as fuck
>>37355402
Thanks homie.
>WHAT ARE WE TRAINING
right now im training doing
6x4 pause squats 170kg
5x7 floor press 115kg
6x2 sumo dead 220kg
>>37355479
not a topkek original therefore not a topkek post
>>37355611
Highbar or pause squats as a substitute on the double squatko sessions?
>>37355205
I'd rather be a genetic u turn, but not have de beetus and be good with women :(
>>37355640
Garagebro you need to save me...
You resurrected my deadlift with that video you posted from the spine expert.
But I am slowly killing my back with squats. What started as a deadlift injury months ago is now negatively effecting my squat. I can not seem to squat without injuring myself after a while.
Came close to day. Heard the click and felt my lowerback tighten up, had I done another rep I'd be in agony.
What hip mobility can you recommend I do?
I ask because this crazy fucker
https://www.youtube.com/watch?v=k3VyLxesZ9U
claims hes never had a back injury and says its not the movements themselves that inure you, its your poor hip moblity.
Also is there good spine friendly squat form videos you know of?
You're the only person I trust right now for spine health
>>37355730
>trusting me for spine health
i find eric burgerburger hard to believe, strong fucker, hes probably just lucky
Enhancing Low Back Health through stabilization exercise, will help
>>37355773
He should be a burned out husk
I'll be amazed if he keeps what he's doing in a year still
>>37355773
>Enhancing Low Back Health through stabilization exercise
Cheers
On the topic, will strengthening my lowerback with reverse hypers help in addition?
Tried them a week ago and had a pinched nerve. Tried them today and was fine, even weighted.
Although I didn't really feel like anything was being worked.
>>37355618
Np,if you end up running it I would be interested in your opinion.
>>37355793
My, your face!
You're practically hollow!
>>37355793
hes been going a while now
>>37355811
yes, be mindful to what youre doing, dont try to go too far, focus on squuezing the erectors
>>37355836
Thanks again for everything. Your advice has helped me Deadlfit again and get more confident in lifting while injured so I do appreciate it.
>>37355814
Will do, friendo.
It's looking pretty straightforward right now (though I'm just reading the original GZCL for context).
KLAR WIE EINZ ZWEI DREI JA?
>>37355836
Planks are your recommended """"""""ab""""" exercise, right?
>>37355908
overall trunk stability
planks work the small muscles in the lower back that you need to fire in order to brace properly
anything involving flexion of the midsection isnt going to be optimal for keeping tight in a compound movement
>>37355925
I agree.
I recommend weighted planks with between 20 and 80kg as appropriate for sets of 60 seconds
I just don't have time to do all these fucking accessories
I'm already exhausted from squats, bench and deadlifts and now you want me to do weighted planks, rows, chins, curls, Tricep extensions, lateral raises, reverse hypers, cgbp, snatch grip deadlifts E.T.C
WHO HAS TIME FOR ALL THIS
>>37355975
It's sparrow lad
>>37355984
if youre doing all 3 in a session then leave the accessories
if youre doing 1 or 2 compounds then you can fit in some good assistance work
Is there a 4 day sheiko intermediate program or just 3
>>37353728
how do I get a manly voice like that?
phil pls respond
>>37356056
sheiko, crippling feels and chamomile tea
>>37356063
How tall are you? How did you get so much muscle?
I've never seen a natural lifter with so much muscle.
>>37353728
Get on the tren like phil
Isley?
>>37356090
184cm
lifting and eating
you probably have seen plenty
>>37356112
I can't think of one natural lifter the size of you
Name one. Seriously you're fucking hueg
>>37356135
Phils frontside looks like absolute shit. It's why he's always posting back pics
>>37356135
Screamer is like a foot shorter than Fil and equally as muscular.
Norris probably has more lean mass than Fil does.
Pic related.
Pretty much any world class lifter 93kg and up is gonna out mass bodyoreo
>>37356135
>I can't think of one natural lifter the size of you
>>37356153
screamer looks much bigger than phil
Let's not forget that Isley did this during his "confused sexual orientation" stage
>>37356153
I literally know people who are best friends with screamer and they joke about his steroid use all the time. They told me hes been juicing for years
And if you think Norris is drug free...
>>37356111
Yeah?
>>37356153
>>37356176
he's significantly fatter tho, he looks like an exploded fridge at 105kg
phil actually looks pretty good at 105
>>37356194
Screamer has passed a ton of drug tests and is a good, honest lad.
Norris has passed a ton of drug tests and is a good, honest and honestly too stupid to cheat drug tests, lad.
>>37353345
That's cheekie not sparrow
>>37356210
he looked bigger than phil at 93....
>>37356208
Y u do fhis>>37356183
>>37356210
https://www.instagram.com/p/BF8fFuvj1Y9/?taken-by=screamermanuel
He is getting quite a bit leaner, lad.
>>37356237
bigger =/= muscular tho
hes literally square
>>37356235
I'm. It your girlfriend btw by the way but please tell me how you would know the name of a girl by her breasts?
