/plg/ - powerlifting general

Anyone else get tired feet/ankles when you do barbell ankle stretch?

Is it possible to clean rust off a barbell?

I just bought a dehumidifier because it's so fucking humid that I've already got tiny bits of rust on it in the knurling.

I just tried using a clothes bristle brush kek but nothing comes off? What am I doing wrong?

Good.

most of us lift for aesthetics but you guys are always welcome here

>tfw an autistic DYEL favela monkey kills your favorite general

I used wd-40 and a brillo pad to clean rust off a bar I left outside

Put some ketchup on it, wait for a little while, clean the ketchup off with a regular brush (not steel brush).

>when you just constantly, radically up the volume

More is more

>tfw double bench sets and still stalling :(

Is... is this a translation error?

Someone gimme some feedback on the dietmeme, thinking about doing it after muh sheikos

>inb4 haino pls go

Try maintaining whatever bench volume you had before and doing a lot more brolifting instead. Both paths can work, but I've definitely had a lot more success this way.

Mini deload is so comfy

I got about six weeks in to the twelve week "novice" one before life shit happened. It was fun and felt productive, I'd go back to it. You'll be in the gym for most of two hours.

Steel?

Ketchup?

I just tried scouring it with a plastic brush alone and nothing came off, I actually need to use oil to remove rust as well as prevent it?

Does anybody know where I can download videos from swisvideo.com/

Rts took a WEEK to email.me back and then assigned me to that young, weak and worst of all RAWMIE coach Jim Eli of the i-fucked-hannah-chan fame. Ree

just used pic and wd-40. worked fine

lmao im retarded

Ketchup, yes. Works for tools and stuff, at least.

Yes, you need some kind of thing to apply, brushing won't be enough. Brushing only is more preparation for applying epoxy/whatev and paint.
But do what user said. I'd be wary with using a steel brush because of the knurling. Might not be a problem unless you scrub a lot.

Tbh, same.

Why is this an issue, but Livia is not?

>online "coaching"

KEK are you going to accept the coaching?

Why would they give you a coach that doesn't coach equipped

Doesn't matter, equipped doesn't work with cookie cutter internet meme programs anyway.

Why not try blaine sumner. He's probably cheaper and very experienced in equipped

Good man.

Lifts are like skill trees.

Here are some fun skills

Volume tree
>Increase reps
>Increase sets (5, 10, 20 reps)
>periodizing
>Concurrent periodizing
>Increase frequency to every other day
>Increase frequency to every day
>4 days on. Two days off.

Accessory tree
>Range of motion changes (pin, lockout, bottom half of rep)
>Angle change (incline, decline)
>Narrower/wider grip
>Bands/chains
>Compound accessories
>Isolation accessories
>Upper/lower accesories

Special perk
>Sleep more
>Eat more
>Pre workout
>Micro loading
>super Strict form slow sets

Alongside Nuckols 3x bench, 3x3-5 Weighted Dips followed by a couple sets of AMAP with bodyweight. Yes or no?

I was just doing 4x10 before.

youtu.be/lrF8DsWkNYE
Thank this guy

...

Pretty sure dips are one of the included options, so why not? Wouldn't go that heavy on weighted dips personally.

Inflated all my lifts on sheiko by 20kg

Don't cry for me. I am already dead.

I can only lift twice a week for a while

What are some must do lifts so I hit everything?

Squat. Bench.

S/B/D, paused squat and dead, a bench variant you like, probably closegrip or 2-3s pause. Some cable rows and pullups.

Cheers lads, love you x

good morning plg!!! :3

How much rest do you take between sets on sheiko?

Add rows or lat pull downs so get in some back and bicep and you'll have hit most of the major areas

so using this for dips or even curls , I just start with 2-3x6-10 and work up say to 2-3x10-15 and add weight and that's it nothing special?

Is it better to progress via sets or reps or both because won't it be incredibly slow for chins/dips if I want a weight goal not a numbers goal?

Does the frequency of accessories affect the speed of progression? I'm only doing curls twice a week, dips once and chin-ups once.

2-3 minutes, if I'm really fatigued I'll take 5 between top sets

greg's int high bench is complete piss

W2D3 and 80% felt like a car was on top of me

muh fatigue

Don't be a faggot

>yfw you've known the trainer in this gym due to non-lifting hobbies for decades.

odd feel, whats the significance of posting this pic, OP?

Look at all those fucking nu-males, where did everything go so wrong?

>mfw you just sit here waiting for captain sjwcucktine to say something

so right you mean? they're trying to leave their old life behind

>TFW you miss being told not to say faggot

Love u livia!

>when you're nice to your special Jewish friend but he just puts you down

>trappy-chan leaves
>/plg/ dies
Was Lívia, dare I say it, the glue that held /plg together?

i think it was more likely that we lost Boardy, Joe, the Alexes, Filip, Norse, and Poutine, and maybe even Sean?

Before /plg/ dies, can you guys give me a form check on deadlift? Before I increase weight, I'd like to know that I'm at least doing it properly.

So far, /plg/ has been very valuable all the time with improving form and spot-on suggestions on exercises. thanks!

No Rafael was the retarded 3rd world favela monkey that made all the trips leave
But plg is not dead, it's 1 step from full redemption which is the good trips coming back otherwise it's really really good atm

Mfw I can't tell if Sean is replying to himself or not

Why are you doing blockpuls?

You look like this guy who went to my old gym and I fucking hated that guy

You need to drop your butt lower, you aren't activating your hamstrings much, and also watch your neck man, you snap that shit back, just keep it neutral

anytime fitness doesnt allow the weights to be "slammed" on the floor. we must use the paddings.

Can you not post pictures of other people without their permission thank you

where is your old gym?

DW you're not him, he was a manlet

i swear im not pulling with the neck.
it only helps with "keeping the chest up".
as for butt position , im following the 5-step starting strength deadlift...

>pulling that pussy weight from blocks
>those shorts over leggings
But actually forms not bad shoulders need to be a little further back behind the bar

thank you.
during the hours when the gym isn't staffed, im not gonna use the paddings, promise. fucking policy.
go figure that i have even to be careful when i drop the bar on the power clean because they dont want the bar to be slamming around.

shoulders, ok, thats just where they happen to be when i set up during the 5 steps.

do you think i should stand 1 more inch away from the bar at the beginning ?
afraid there the bar wouldnt be at the middle of the foot anymore.

>asks for help
>explains why his form is shit
Oh ok didn't know you knew everything already, carry on

Sadly we will never lose isley

I like isley

Isley pls go

You got me

>sadly
kys

You haven't lost Joe or Sean.

>kys
I've got a feeling you'll die of obesity long before I kill myself

I always thought I'd be sad to see the end of plg
I've been here since 2014, while not the beginning, I've posted daily for almost, if not 3 whole years.

Truth be told I don't actually care. Plg was dead to me most when Jeffrey killed Marcel, and the final nail in the coffin was when buda left.

Rest in piece

What are you talking about you dramatic mongoloid plg is perfectly fine

>tfw have every special perk

Buda was literally Rafael 1.0, except he didn't even have any good advice.

I'm joking btw

Wow, paying for the premium content?

That's basically cheating

trip on sean

What you've learned from trips, ill start

>isley
>no matter how hard a GDE tries he will never accomplish anything

>benchbeta
>even ugly manlets can get a cute gf if you bench 4 plate

>norsefat
>no matter how talented you are if you have a severe depression and shit mentality you won't achieve anything either

Has any of you ever tried playing sport/participating in athletic test?

I did alot of GHR/lunges as assistance and my sprint time has gotten heaps better

>tfw cant sleep more than 7 hours max

I just want to hibernate and maximize recovery

>is it better
Better to do more sets, imho, but either shouldn't matter all that much.
>frequency
To some extent. Think of these as general movements rather than exercises, and you want to train the general movement two-three times per week.

>>isley
>>no matter how hard a GDE tries he will never accomplish anything
It's a lesson hard learned

>bodorio
hard work with decent genetics will pay off

but it wont get you a gf :^)

I'd be Fil's gf if he asked t b q h w y l

U gril?