/plg/ - powerlifting general

-Probably nothing, maybe some cardio. Might do some light snatch variation work for form if I have time.
-Not really. Drank a bit and watched TV last night. Was cozy though.
-We made chicken bacon ranch pasta. Was v tasty.
-Shit until I can find a decent paying, full time job.

Can the guy who drew this post it again? I really liked it

y u got no job?

what do you do now? care for some advice?

>tomorrow
But it's morning senpai
I'm training t o d a y

>going to the Gym after uni to avoid all the peak hour traffic while the normies have no choice but to deal with it

Moved to a new city because my wife started grad school. Looked for jobs online for a while before we moved but applying to shit online rarely leads anywhere ime.
Just doing PT right now, which doesn't really pay the bills.

No one hates you, senpai. Except for Sean probably. Really jealous of the food.

WHAT ARE YOU TRAINING TOMORROW?

Rest day. Prep block 2 week 3 of Sheiko starts Tuesday.

DID YOU DO ANYTHING FUN OVER THE WEEKEND?

I went out to a Thai place with some people from work and played board games for a while with them.

DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?

Eating nachos everyday to hit my macros is still going strong.

HOW YA HOLDING UP THERE, FRIEND?

Not too bad. Ready to start the work week and get to my Sheiko skills test.

>WHAT ARE YOU TRAINING TOMORROW?
Nothing, it's a rest day for me.

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
Yep, had a birthday brunch with the gf, she got me drunk, and we did lots of other fun stuff. Parents also came to visit today, brought me my birthday present and took us out for food (pizza).

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
The brunch was really good, had butterscotch bread pudding french toast with maple bacon ice cream and thicc cut bacon. Today had a deep dish pizza with pepperoni and roasted garlic.

>HOW YA HOLDING UP THERE, FRIEND?
Really, good thanks for asking Alex, how are you holding up?

>
I thought I told you to stop tripping

Post gf with face/identifying marks blacked out.

In for this week being easy as shit

>training
Resting tomorrow, gonna smash sumo didlifts on tuesday.

>eating
Chicken chili, some cookies the neighbor made and some elk jerkey I got from a coworker.

>fun
About to go hang with friends tonight.

>feels
Feeling p good

Really wish I would die.

>Weak; GDE
>Failed out of college because"depression" i.e. I irrationally chose to not go to class or do any work
>gyno
>acne at 23
>Bad bone structure due to being fat while going through puberty

Failed human. Wish God would kill me

>all that squat volume
Yuck

Not too late to go back to college, or go to a trade school. And you can fix being weak, just have to keep training. You'll be fine.

New training program?

Hi Sean.

hey you sound kinda like me
like bruuuuuh cba w/ life ygm lmaoooooo

wtf is this meme shit

Yeah. Cuckols beginner squat/bench, int deadlift, with accessories.

See above

According to sheiko, deadlift drives squat progress but the reverse is not true.

Thoughts?

It is literally too late, Im on academic probation and cant afford shit.

>Keep training
So I can continue being weaker than random high school kids that dgaf and 'just lift bro' heavier than me. When Im consistent in training diet and sleep. Just fucking end me already.

Oh, so similar to the meme shit I'm running. Good lad :^)

inb4yoooogegains

See >DID YOU DO ANYTHING FUN OVER THE WEEKEND?
Hung out with my bros on Friday/Saturday and ate a shitton of pizza and ice cream
>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
Yeahh nigga, a ton of pizza and ice cream. Went to Dennys with my uncle and got 3000 calories worth of pancakes and milkshakes too.
>HOW YA HOLDING UP THERE, FRIEND?
Could be much better but I cannot complain, I guess. Currently playing some doto2 with my buds and then I'm gonna cook some burgers.

I just can't enjoy anything anymore, everything I try to pick up or do just doesn't give me that spark, even old hobbies. I just feel perpetual boredom and lethargy and its been like this for the past couple of months.

I'm hoping to find something that rekindles that spark when school starts back up.

The bench volume is even worse lad

Has this today lad, failed bench and just did 5x5 at 80 instead. But got through all my squats high bar and Belt less.

>victory dance

CUTE
U
T
E

Squat and dead volume is life

>No one hates you
I know, but I can't stop thinking it

stop saving thumbnail-sized images you dip

holy shit nigga get your knees out. hf with your friends tho

>Failed human. Wish God would kill me
me too thanks

sounds like a good ass friday night. what kind of pancakes? I've been getting the peanut butter nutella ones lately. they come with a side of eggs and potatoes. then I get the PB milkshake and the meal ends up being like 3000 cals iirc. good shit
>I just can't enjoy anything anymore, everything I try to pick up or do just doesn't give me that spark, even old hobbies. I just feel perpetual boredom and lethargy and its been like this for the past couple of months.
r u me
not to get too into it, but for like the last year, lifting has been almost literally the only thing that makes me remotely happy with myself. school was shit, love life nonexistant, etc, etc, then when my back health went out the window and even still, when I can't go over like 90%, it's like just kill me tBh.

>Me too
Fuck off. Youre literally completely fine.

>Decent job
>Not ugly
>Not weak
>Your body and brain aren't inexplicably falling apart

HOLY SHIT we got the same meal lmao.

Those chocolate peanut butter pancakes, scrambled eggs, hash browns and 2 sausage.

I also got the PB milkshake. Wewlad are you me?

Ya know, I think I feel this way because I haven't done jack shit for the past few months of summer besides work every few days and then spend the money I make on food and other necessities.

Complacency is a killer and I don't have many people to help pick me back up so I'm trying to teach myself how to be self-sufficient for the most part now. We'll make it famalam.

he's memeing

>tfw your friend has such little self esteem

Cheer up buddy, you're actually really good looking :)

is big Alex here?

i have a question about how you program the CGBP after the spoto days.

>knees out

that is literally all I cue

class starts bright and early tomorrow morning :(

ye we will make it. I just gotta stop being such a shit

thanks

cue it harder. something that worked for me is thinking about pushing through the outsides of my feet. idk if that'll be the trick for you, but it works for me when I remember to to it

dude that schedule sucks balls. enjoy your shitty meal times and getting done late on friday

suh dude

suh dude. my post
"how do you program the CGBP after spoto" was literally all my question is Tbh.

You dont do 5x15 for spoto and 5x15 for cgbp, do you?

no, and I don't do them after spoto either.

I do the close grip after the slingshot. I don't do 5x15 on either anymore. I do 5 sets up to RPE9 with the slingshot (same with spoto press), then I do close grip 3 sets of until it starts to get hard. I don't grind any reps close grip. I add 10lbs per workout with the close grip

does that make sense or no?

It was the only possible schedule that included everything I need to take

Does anyone have a good cutting protocol for powerlifting?

I'm a soft 203, currently walk around at 199 and I want to cut down to 187 or so, so I can cut into the 183 class for meets.

Why closegrip at all?

Triceps aren't going to be a limiting factor at all for raw bench if you're doing "equipped" a lot. Shouldn't you do small-to-none arch and wide grip for best rom on pecs on your volume sets?

Yep, that makes perfect sense my man.

gonna order my slingamajig.

i imagine if nothing else, ill get a decent improvement in pec, tricep body mass (and fun) with spotoshot.

>powerlifting
>cutting

You can only go up friendo,

eat less ;')

don't worry about your weight class as a beginner. imo you should only care about it if you're going to be competitive at a national or above level or going for some record at a national+level

>Does anyone have a good cutting protocol for powerlifting?
tell me about your lifting history

have fun man. I really don't see how you can't. the slingshot is as fun as anything I've ever done with lifting

because that's what coach ssb says to do

>WHAT ARE YOU TRAINING TOMORROW?
there might be a gym up the street, in which case, bench and rows

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
orientation was aiight

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
curry chicken, garlic baguette, and buffalo wings

>HOW YA HOLDING UP THERE, FRIEND?
pretty chill

how is life, questionbrah?

I'm not really a beginner - I've squatted 475, benched 285 and deadlifted 500x2 at around 203. 5'10 height. I'm just... soft. Been training a few years.

>squat 475
>only bench 285
HOW DOES THIS HAPPEN

WHY DO I HAVE A 315 BENCH AND A 365 SQUAT

REEEEEEEEEEEEEEEEEEEEEEEE

Sounds to me like you could use some squat volume :^)

SSB doesn't need half as much volume as a natty.

Make your pecs grow Alex.

Tbqh, I weightlifted a little bit for football before I started powerlifting, so I had some squat training when I started. I neglected my upper body a lot and don't put on upper body muscle easily. So I ended up with a pretty decent squat and a shit bench and deadlift

>Always last or second to last in flight for squat
>First for bench press
>middle of the pack for deadlift

It's suffering. It's why I some advice on cutting so I can not look like a fat piece of shit and also be more competitive

nice man. mirin chicken variations.
>how's life
see thanks for asking.
also just call me alex.

I think the amount of volume I'm doing is ok.

THEME SONG
youtube.com/watch?v=n95A6G9IxlM

Who here alcoholic

yeah im going on more volume based work pretty soon. 2bh i still have some confusion about how volume and muscle mass correlate. like if you already have incredible muscle mass, do you still need volume work?

im finna start running up and down hills to not look fat this semester. 5'6" 205 does not look too good

sets of 15

>WHAT ARE YOU TRAINING TOMORROW?

Spoto Press and other goodies

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?

Went to a party last night, had some bants, chatted some ladies, went on a walk through the city and talked to some randos

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?

Three Mcdoubles and a double scoop Icecream for din din

>HOW YA HOLDING UP THERE, FRIEND?

Keepin the ship together, lad.

>Three Mcdoubles and a double scoop Icecream for din din
mah nigga

I know the fast food feel. I'm having KFC right now, got a water with my meal to feel less bad about it

Sup
I drink every night of the week.

Mate

If ur gonna be a bear, be a fuckin grizzly

24 nuggets?

nn plg

I hope you had a great weekend

I hope you have a great monday too!

Nah that would've been a good idea though for macros. Just got a regular original recipe meal

Just figured out my BTC, gonna order some test e and aromasin in another day or two.

AMA

bye Alex. u2
(just got my slingshot)

Just realised I forgot to take a photo of my spreadsheet.

I'm 2 hours away from my computer and right next to the gym I planned to go too after my lecture.

Fuck.

What's your plan when you want to fly somewhere?

>just got my slingshot

Yesssssssssssssss

Better work up to a heavy deadlift single.

lame, been going for 24 nuggets as a post workout meal. usually get a krusher as well.

Go to a steroid friendly country and buy them when I get there?

Use long esters?

Plan ahead and cycle off for the trip?

>a Krusher

Aren't those like 1k calories with 0g of protein

I only know that I had squats and bench :(

TRAPPPPYYYYYYHHYYY I NEED YOU

are you running spotoshot 2.0 as well?

Srsly stay safe senpai, and I hope you're a good enough man to not compete.

>I only know that I had squats and bench :(

DEADLIFT SINGLE IT IS

About to start sheiko CMS prep 1 lads

what should i prepare for

No; I've created S/S/B the dankest meme program of ALL TIME

expln pls

also does anyone have the dietmar spreadsheet for reasons?

Im USA so there's plenty of lolfeds to go around.

ONE PART SSB's SPOTOSHOT
ONE PART MARK BELL'S SLANGER PROGRAMMING
ONE PART JIM WENDLER'S DANK MEME/3/1

instantrapairhorn.com/

Anyway wanna take a screenshot of 3 day >80kg sheiko week 2 day 3

That's depends. Can you pick up a rock if the rock was shaped like a barbell loaded to 180kg?

what are you a twink?

sean?

> is greater than lad

IM IN LOVE WITH LIBIA KEBABI AND I DONT CARE WHO KNOWS

This one? #37 btw

what about memeralda tho

shes nothing but a cumrag to me used only for my sexual pleasure and nothing else

Nah my one is 37 v2
Thanks for trying though