/plg/ - powerlifting no more

New_Cliche
New_Cliche

Useful links:
docs.google.com/spreadsheets/d/tZIonSOwhM3iM0gTYVXuUAw/htmlview

Comfy listening:
youtu.be/4z2DtNW79sQ

All urls found in this thread:

docs.google.com/spreadsheets/d/tZIonSOwhM3iM0gTYVXuUAw/htmlview
youtu.be/4z2DtNW79sQ
youtube.com/watch?v=bAMzIihPjAg
instagram.com/p/BaKcikWjvi9/
cytu.
instagram.com/p/BaLL7Pjnjw5/
powerlifting-ipf.com/fileadmin/ipf/data/downloads/congress/2017IPFGeneralAssemblyMeeting.Agenda9.docx.pdf
instagram.com/p/BaLIrw2AyKO/?taken-by=usapowerlifting
instagram.com/p/BaIkxaqnUJu/
youtube.com/watch?v=mRMEjOHmIBY&ab_channel=leosky
youtube.com/watch?v=CbCOAnCqiZ8
instagram.com/p/BaMrWk-FY7R/?taken-by=chasing70sbig
youtu.be/iS1unZ44ELk
instagram.com/p/BaMq7wIhBqt/

Carnalpleasure
Carnalpleasure

to wcale nie jest zle
Jakbys wiedzial ile w sumie juz cwicze inaczej byz mowil
moga ci kolo chuja latac
O nie znasz kurwa wumu, moze mi powiedza ze moge odrobic ale dadza mi taki termin albo taki chujowy sposob ze za chuj nie odrobie. Duzo tutaj zalezy od nauczyciela ale mi sie akurat trafilo pare takich kurewskich.

Emberfire
Emberfire

first for the true usapl champion no matter what happens this weekend

DeathDog
DeathDog

Can you analyze this for me Veeky Forums? Was at 200 w/ 15% bf about a year and a half ago.

Fuzzy_Logic
Fuzzy_Logic

Why is this guy speaking to himself in Polish?

whereismyname
whereismyname

The American tripfags here are so void of personality or interest, with exception to norsefat.

Why are the British tripfags so much more interesting, knowledgeable, full of life and personality?

Spazyfool
Spazyfool

You gained over 30lbs of pure fat.

5mileys
5mileys

ja to cisne rtsem zobacze co z tego wyjdzie

chce siadac duze ciezary dajcie mi je

Inmate
Inmate

You went from 200 at 15% to 232 at 25%.

You went from 170 lean/30 fat to 174 lean/58 fat.

In a year and a half you gained 4 lbs of lean mass, and put on almost 30 lb of pure fat.

Whatever you're doing you're doing it wrong.

TalkBomber
TalkBomber

Lol, wtf did you do?

Illusionz
Illusionz

Graduated college and have a sales job, 90% of it ass-to-leather time in my truck. Taking clients to lunch, etc. Basicslly started making money and completely stopped working out. Plus lots and lots of alcohol.

farquit
farquit

Complete the sentences:

Cutting from 30% BF to 12%, you are expected to lose __ % of your strength.
Cutting from 20% BF to 12%, you are expected to lose __ % of your strength.

massdebater
massdebater

0%
0%
Try harder.

Snarelure
Snarelure

Went jogging for the 4th day in a row lads. Definitely gotta give it some rest for a day or two since my shins are starting to get a bit sore, but it really feels like I can keep this up. Feelsgoodman.

Also did some really light rows today since my back is starting to get very fatigued.

Also
WAWTT?
WAWET?
WAWLTT?
WAWFT?

Max comfy song desu.

Evilember
Evilember

trip on isley

Harmless_Venom
Harmless_Venom

I ran for like 6-7 months 3x a week without fail and now its been about 2-3 weeks since I last run and its impossible to get back into.

Don't stop running anon. Don't stop running.

SomethingNew
SomethingNew

Nice blog

iluvmen
iluvmen

Wonder what Cailer Woolam will pull at 275lbs

Gigastrength
Gigastrength

Stop ban evading trappy

RumChicken
RumChicken

time for my comfy 6x2 squat @80%

Nojokur
Nojokur

WAWTT?
Deadlifts. Forgot to do my deadlifts yesterday (did my squats, wrapped up my bench and left like an absolute mongoloid) so went back today and did them.

WAWET?
Chicken thighs with rice and chicken sauce, fried onion, champgignon and aubergine on the side. Real fucking good.

WAWLTT?
Sad songs in folk-metal genre

WAWFT?
Thinking of her

Booteefool
Booteefool

WAWTT?
Bench
top 5

OHP
4x10

Deadlift
top 3

WAWET?
chicken and rice, same old

WAWLTT?
youtube.com/watch?v=bAMzIihPjAg

one of these days

WAWFT?
had a fight with my girl a while ago, still trying to make up and get back to base. hopefully the two hour silence while im at gym will help her chill

fuck that sounds comfy for real, enjoy lad

Snarelure
Snarelure

currently sat at 20% bodyfat after hitting 27% chasing 160kg bench, I need to get down to 13% so i can start making strength gains again

tfw cutting makes you want to kys because of how boring it is not progressing on my lifts

StonedTime
StonedTime

just tried power shrugs for the first time. i used a very high rack pull position but my back began to round before my traps were sufficiently stressed. what do?

VisualMaster
VisualMaster

What's stopping you anon? I'm roughly 160kg with a ton of booze and cigarettes under my belt. If I can do it, so can you.

I won't anon.

A fucking lot. The guy still has a lot of potential in him.

FastChef
FastChef

I’m serious. If you lose weight, you’ll lose some muscle, and if you lose some muscle, you lose some strength.

That’s just a scientific fact.

AwesomeTucker
AwesomeTucker

It depends on how hard you cut, the programming you run, etc.

WAWTT
Bench 295 6x3
Anderson front squats x4 @8, repeat until @9
Barbell rows 255 6x3

haveahappyday
haveahappyday

instagram.com/p/BaKcikWjvi9/
bench finally going my way /blog

Inmate
Inmate

why tho

StrangeWizard
StrangeWizard

Let’s say the most efficient route to getting strong again (so, not the fastest cut to 12%, but the fastest route to getting stronger again at 14%)

Same program used to get stronger. I’m sort of looking for ballpark figures.

StrangeWizard
StrangeWizard

dont do shrugs :P

serious time
-use straps if your grip is failing
-remember to extend the ankles almost like you wanted to clean the weight
-dont choke

whereismyname
whereismyname

Literally impossible to know, even with the program given because there are too many factors. Pulling numbers out of my ass, I'd say ~10%

Fried_Sushi
Fried_Sushi

Whats the best way to protect your back other than form. What maintenance does /plg/ recommend?

Spamalot
Spamalot

Extremely strong core

cum2soon
cum2soon

I've cut from 30% to 20% and have lost no strength on the lifts I like (OHP and Bench), but I've lost a few kg on squats and diddies via fatigue and general laziness. I'm not competing for nearly 2 years so idgf, but I will report strength loss as I get to 12% in this bread

hairygrape
hairygrape

I think its because the american trips are all normies

Burnblaze
Burnblaze

training muscles not movements

HaHaHaHaHa

Emberfire
Emberfire

there is someone on the hidden side pushing the bar up
conspiracy confirmed

Gigastrength
Gigastrength

I did all that, my issue was back rounding when I exceeded 200kg.

Methshot
Methshot

Really makes me think

ZeroReborn
ZeroReborn

honestly all normies have body pillows anime is not an exclusive thing anymore

CodeBuns
CodeBuns

Ooh, nice. Are you on a strict diet or eyeballing your way into avoiding carbs?

At least it’s not 30-40%. That’s what I wanted to know.

Boy_vs_Girl
Boy_vs_Girl

Avoiding carbs
Don't do this unless your training is primarily low rep, and even then you'll be miserable

Not 30-40%
You'd have to PSMF with basically no lifting whatsoever to get those results.

Gigastrength
Gigastrength

he will eventually pull 1k at some crazy low bw and go down as one of the greatest deadlifters of all time

and dyels will still not respect it because >sumo

Lunatick
Lunatick

It's just IIFYM desu, sub 230g of carbs makes me want to die

Garbage Can Lid
Garbage Can Lid

Why hasn’t anybody invented a slingshot like device that’s goes between your thighs and bounces you up during squats?

Methshot
Methshot

Probably would cause knee caving. Also people usually don't have issues with the hip extension portion of the squat, it's knee extension and that wouldn't help with knee extension at all. Also it probably wouldn't stretch much unless you squatted like the Doctor PhD meme man.

LuckyDusty
LuckyDusty

Briefs are a thing.

Stark_Naked
Stark_Naked

I will pull your briefs off and eat your ass if you come this close to quads again.

Harmless_Venom
Harmless_Venom

guess who's dropping some Norman khan turds right now? I am

Hahaha they keeps going into the toilet

Making a PLOP sounds and stinky dense turds are splashing the toilet water

And oh my this Norman khan STench is growing in smelly stinky smell

Okay this Norman khan currently coming out is a log of smelly fucking shit I bet this is what filing India (Norman khans hometown) smells like

hairygrape
hairygrape

squatting triples
first set flies up
load more weight
second set also moves well, RPE8
repeat weight
first rep hit sticking point hard, fight through
second rep hit sticking point again, dip and fight back up. rack it

what happened?

TechHater
TechHater

you sound like a HUGE mental GDE

StrangeWizard
StrangeWizard

Look mum I used the buzzword

Illusionz
Illusionz

weighed myself after eating
220 lbs
Was 219 lbs 2 weeks ago in the morning after waking up very late
Fuck feels good man, I'm probably like 215 in the morning then

How long did you rest?

Need_TLC
Need_TLC

@43186774
I'm not going to give any more (you)s to someone as weak willed as you, now unsubscribe from my blog immediately

Playboyize
Playboyize

So is Primetime going to start soon or what? Waiting for the 83 boys to start their squats and it's been like 20 minutes now.

TechHater
TechHater

Fat fuck

PurpleCharger
PurpleCharger

Had an okay session today

Bench
top 5 attempt
stuck at 205lb
sadness

OHP
4x8 @ 85lb
send help

Deadlift
thought i was gonna get 345
ended up getting 375
almost like the rest of the day didn't matter

Who here /goodgymfeels/ today?

anime is good for the pen0r, but i'd never watch the actual shows

haveahappyday
haveahappyday

Fuck sake. Flight before are only on their second deadlifts and Primetime won't start until 20 minutes after that.

Carnalpleasure
Carnalpleasure

what's your current bench programming?

Illusionz
Illusionz

Nice blog

Evil_kitten
Evil_kitten

20 minutes boys

Snarelure
Snarelure

How does hip internal rotation play into squatting aside from forward toes? I've ignored it for so long because muh external rotation and I have pretty pointed toes anyway but if I do some internal rotation stretches and squat with the same toe out angle, it's much more fucking comfy up in my hip joint.

BinaryMan
BinaryMan

Which dl program am i running next

coan phillipi, magnusson ortmayer, or cuckols 1x int

Gigastrength
Gigastrength

cytu.
be/r/ipf

GET IN HERE BOYS JEN THOMPSON IS ABOUT TO OUTBENCH IZLEE

Spamalot
Spamalot

I've been running mag-ort
Its produced good results and my dl form is way cleaner, but it's also really bland. I'd go nuckols 1x

SomethingNew
SomethingNew

is it normal to feel dips primarily in the front delts?

StrangeWizard
StrangeWizard

what program would you guys recommend on a hard (1500 cal) cut for an early intermediate lifter?
currently doing sheiko intermediate medium load although I'm starting to feel like it's not a good idea
current lifts are 235 squat 140 bench 220 deadlift (kg) @ 105, want to weigh 90

askme
askme

no matter how quickly you want to cut, that is way too fast unless you're like 600lbs.

there is no program for you - you'll perform equally poorly and lose approximately equal amounts of muscle on whichever one you pick.

TurtleCat
TurtleCat

tfw /plg/ is dying
back up to page 1 buddy.

Flameblow
Flameblow

God tier
Renaissance periodization

High tier
Sheiko, Nuckols bench

Mid tier
Westside, c6w, ph3, monolith

Low tier
texas method, hepburn

Shit tier
vanilla 5/3/1

haveahappyday
haveahappyday

Post rebeka

Emberfire
Emberfire

westside mid tier

SniperWish
SniperWish

why do that when the endless gears of time are going to swallow me and everything I love within a basic blink of an eye in terms of relative time the universe has existed and all shall go on as if I had not existed, and in the bleak moments I exist on this planet I am damned to live in a vile world filled with filth and despair

iluvmen
iluvmen

don't forget your underwhelming lifts

Boy_vs_Girl
Boy_vs_Girl

What is life but an unpleasant interruption to a peaceful nonexistence?

TreeEater
TreeEater

fuck off benchbro

first day of thinking huh

Fried_Sushi
Fried_Sushi

I prefer to see it as more of an involuntary and interminable bombardment of the senses, from beginning to end.

Raving_Cute
Raving_Cute

Hepburn
Low tier
I WILL FIND WHERE YOU LIVE ANON

Illusionz
Illusionz

Nice blog

King_Martha
King_Martha

what are you doing for cutting?

MPmaster
MPmaster

Speakin of cutting, hows madcow intermediate during. Is it manageable?

Sharpcharm
Sharpcharm

hey fellas im the one thats doing PH3 and got recommended RTS. I figured best course of action was to just finish the last phase of Ph3 and finish reading up on RTS style training to familiarize myself with the principles rather than just dropping PH3 and jumping right into RTS. Ill let you know how this last phase goes and if I make any PR's on ph3. So far the overreaching phase is destroying me but I hit 6x5x365lbs today on squat and it felt great. wish me luck

Supergrass
Supergrass

instagram.com/p/BaLL7Pjnjw5/

It’s good and everything but there’s clearly downward movement, watch the right hand side of the video.

Sir_Gallonhead
Sir_Gallonhead

I keep watching it and I was surprised that it didn't get called as downward movement, but I'm beginning to think that it's actually just the perspective of his underhand coming forward at that point in the lift. He starts to windmill a little and he pulls it back in, but it looks a lot like it goes down from the front perspective.
I'd be more confident if we could get a view of his left side when he did that.

TreeEater
TreeEater

WAWTT
Volume benching and generic bench assistance shit as well as a shoulder workout.
WAWET
Dinner was mac and cheese and roast beef
WAWFT
Is there any reason for me not to compete exclusively in push pull meets?

Bidwell
Bidwell

Is there any reason for me not to compete exclusively in push pull meets?
no reason. full meets are cool and they have a sense of accomplishment and prestige but this whole sport is built around the idea that rules are for fags. and you certainly are no fag. do your push pull meet because you WANT not cause it's the 'right' or 'wrong' thihng to do

but if you don't squat you're also a pussy so either way you lose, go with the more fun loss

FastChef
FastChef

#7am shit posting crew

viagrandad
viagrandad

be 12% bfat
no strength gains
go above 20
lifts explode up, no fatigue less joint ache
Papa Gallagher and papa rip were right

Bidwell
Bidwell

I've been around 20-25% since I began lifting and the one time I cut below %20 was the time I made the most bench and chin-up gains

So being lean has its advantages

Deadlyinx
Deadlyinx

I get chin ups because now I struggle with them but how the fuck is bench improving with lower bfat? Only lift I know that improves is deadlift since it improves pulling mechanics

Flameblow
Flameblow

This, but unironically

Supergrass
Supergrass

I guess it was more a relative improvement. It went up 5kg, but I also lost 10kg so now I'm benching 5kg at the weight class below. Huge WILKS pr

Boy_vs_Girl
Boy_vs_Girl

How do you ironically put on bw/bfat

idontknow
idontknow

You just do it, but without beign sincere

Methshot
Methshot

alri mates suns up
time to get to work

SomethingNew
SomethingNew

benching 5kg at the weight class below
lmao he can't even bench the bar

Lunatick
Lunatick

God tier
Renaissance periodization
stop shilling mike israel you memed a couple of dudes succesfuly its time to stop

Burnblaze
Burnblaze

i actually put 10kg on my weighted chin max while gonig from 80kg to 93kg bw

yes i got fat

Need_TLC
Need_TLC

You're right. Actual god tier is j&t2.0

girlDog
girlDog

Do you switch to the first or second cycle of large load?
pic related

viagrandad
viagrandad

BREAKING NEWS

WIlks and PA are gonna get kicked from the IPF. Soon, Australia will be a nation of lolfeds only.

Turns out being a giant asshole to everyone has consequences, who knew?!

All the deets here, page 47:

powerlifting-ipf.com/fileadmin/ipf/data/downloads/congress/2017IPFGeneralAssemblyMeeting.Agenda9.docx.pdf

SomethingNew
SomethingNew

btw i like how your tiers directly correlate with volume

Burnblaze
Burnblaze

is wide stance conventional or semi sumo(w/e you wanna call it) the goat type of deadlift. I keep seeing more records broken with it and it doesnt look as gay as regular sumo

340kg pull at 83kg
instagram.com/p/BaLIrw2AyKO/?taken-by=usapowerlifting
420kg pull at ~100kg
instagram.com/p/BaIkxaqnUJu/

Garbage Can Lid
Garbage Can Lid

They're not mine, I'm just shilling j&t2.0

Soft_member
Soft_member

Anyone have any tips for curing or just relieving knee aids/kneebola symptoms even by a bit?

I have a 3rm squat test tomorrow and don't want to die tbqh

TalkBomber
TalkBomber

start benching a lot with shit form, your knees will stop hurting and your elbows or shoulders will hurt instead
worked for me

happy_sad
happy_sad

wrap in cloth after applying volterol
It won't help till you get form down or decrease the activities you're doing gl lad.

lostmypassword
lostmypassword

Actually good advice here

Nude_Bikergirl
Nude_Bikergirl

Bump

Lord_Tryzalot
Lord_Tryzalot

Scientific "fact" says lardasses gain some muscle while cutting.

Bidwell
Bidwell

There are no fat people in plg. Only athletes here.

massdebater
massdebater

Didn't Hep mess you up?

Emberburn
Emberburn

oh man I can just sense a Norman khan storm up ahead

So far nothing but air and braps but this bloated feelings has to lead to some big time Norman khan in the future

FastChef
FastChef

and here we go

I had to really work for this one but this first Norman khan of the day finally came out

Man and I wasn't kidding when I said I had to work for that been sitting here for a good seven minutes so far

In case you're wondering the Norman khan that flopped out is in solid form and.. Now I'm getting the same feeling as before.. More Norman khan must be on its way..

Raving_Cute
Raving_Cute

and there we go

The second Norman khan, much like the first, just flopped out,

I'd estimate this one to be its twin really, same size, feeling and odour and I had to really work for this one much like I had to do with the initial one
The only question now is that will
A third Norman khan make its appearance this morning? Only time will
Tell

.,.

HOLY FUK ITS BEEN 60 seconds since I wrote that just shat out another Norman khan and PHEW YHIS IS LKKE THE EVIL TWIN THIS ONES MAN OH MAN THIS Norman khan is hella STINKY AND SMELLY (and a little more wet)

Fried_Sushi
Fried_Sushi

Bought a landmine today lads. Can't wait to try it out.

That's REPSxSETS, right? Or are you really doing rows for triples?

Illusionz
Illusionz

That's REPSxSETS, right? Or are you really doing rows for triples?
Hahahahaha he thought bobby is smart. Those aren't even pendlay triples.

Lord_Tryzalot
Lord_Tryzalot

Nice blog

5mileys
5mileys

just add a rep everytime bro it'll work
hepburn is retarded

lostmypassword
lostmypassword

If that's the entirety of what you know about the Hepburn routine, I'm not sure its the routine that comes across retarded.

Techpill
Techpill

well that is the principle of the hepburn '''program''

BlogWobbles
BlogWobbles

You could get 10-15lbs out of wearing snug fabric or denim shorts I think.

Fuzzy_Logic
Fuzzy_Logic

Well he certainly looks like a big boy!!

You can really tell even though he's wearing a suit out of modesty

Fried_Sushi
Fried_Sushi

They'd have to be stretch denim, at least if you wanted to get down with the average squat weight on Veeky Forums,

Might as well wear briefs at that point. If you're gonna gear whore do it properly.

5mileys
5mileys

what about pete? he's only 240 and pulls as much as some of the fatties in strongman

Burnblaze
Burnblaze

and there we go
The second Norman khan, much like the first, just flopped out,
I'd estimate this one to be its twin really, same size, feeling and odour and I had to really work for this one much like I had to do with the initial one
The only question now is that will
A third Norman khan make its appearance this morning? Only time will
Tell
.,.
HOLY FUK ITS BEEN 60 seconds since I wrote that just shat out another Norman khan and PHEW YHIS IS LKKE THE EVIL TWIN THIS ONES MAN OH MAN THIS Norman khan is hella STINKY AND SMELLY (and a little more wet)
I
MiSS
TRAPPY

likme
likme

Is this good for someone who doesn't progress daily any more? I'd like to do full body 3 times a week like in TM but my form isn't very good yet. My only concern is that maybe the bench volume is a bit low? What would you do?

Fried_Sushi
Fried_Sushi

canditos lp is great, its just a 2 day DUP

you could make a 3 day dup if you follow the same principles, or even 4 day if you want

5mileys
5mileys

2 day DUP
Sorry if I'm being retarded but isn't what I posted 4 days?
How else would you structure it? Is more bench volume necessary? Should I add CGBP in one optional slot or is OHP/dips good?

cum2soon
cum2soon

Rep scheme is retarded

SniperGod
SniperGod

its 2 days in the essence that its a split; everything gets worked twice a week

if you want fullbody you just take the same principles, spread it over 3 days. Regarding the bench volume do something that fixes your weakness, dont do some cookie cutter movement that everyone does. Do what YOU need to do based on your sticking point. Thats what the optional slot is for anyway

besides that you always should do some upperback work tho to keep a balanced posture/muscularity, in order to avoid shoulder issues

likme
likme

Do you lift more than Candito, anon?
its 2 days in the essence that its a split; everything gets worked twice a week
Got it
if you want fullbody you just take the same principles, spread it over 3 days.
I'd really rather not because I learned the hard way that I am terrible at modifying programs or making my own
Regarding the bench volume do something that fixes your weakness, dont do some cookie cutter movement that everyone does.
I don't have a specific weak point, I'm just weak. And everyone here says I should be benching 3 times a week, so maybe two is too little? But maybe doing lots of dips makes up for that? That's what I'm asking
besides that you always should do some upperback work tho to keep a balanced posture/muscularity, in order to avoid shoulder issues
Yeah not neglecting chinups, DW. I was thinking of putting something like the program from 50pullups.com in the main upper back slot, is that a bad idea?

lostmypassword
lostmypassword

Try singing along in tune while running. Best cardio ever

CodeBuns
CodeBuns

Like the mickey mouse march, FMJ style

idontknow
idontknow

if you wanna bench 3x with the same principles you could do somethnig this

day 1
comp grip 5x2

day 2
cgbp 4x8

day 3
paused no arch no leg drive 3x5

something like this. day 1 is basicly an intensity day, day 2 is a volume day and day 3 is an easy recovery day. Also doing just chniups wont fix the balance issues. You need some type of rear delt oriented row

Spazyfool
Spazyfool

Well Candito has 2 upper back slots so I was thinking chinups on the primary slot and bench rows on the secondary slot.

Soft_member
Soft_member

rear delt oriented row
does cable face pulls count?

askme
askme

yes

SniperGod
SniperGod

If you're the one who's always making those Patton threads - fight me in the parking lot you boring cunt

SniperWish
SniperWish

Ohp gave me elbow bursitis that lasted 10 days, that's it. After replacing ohp with slingshot bench I haven't been injured since.

I'm doing rows for triples. Hepburn progression for everything.

Benched 93% for 6x3
Deadlifting 90% for 6x3 today
Oh yeah, I can see how it doesn't work whatsoever.

Garbage Can Lid
Garbage Can Lid

I'm doing rows for triples. Hepburn progression for everything.

Are you also doing the pump bit of the program? Or am I remembering that wrong?

King_Martha
King_Martha

I was but I dropped it. Already accumulating more than enough fatigue from the main sets.

farquit
farquit

almost died from hepburn squats

Bidwell
Bidwell

this

Poker_Star
Poker_Star

Benched 93% for 6x3
Deadlifting 90% for 6x3 today
so thats literally all you do on this session at the gym?

also, what is an alternative to slingshot bench? i dont have access to a slingshot

Playboyize
Playboyize

the one
Implying there's only one person posting about our very humble natty king

Deadlyinx
Deadlyinx

the alternative is not doing a shit program

Methnerd
Methnerd

I was grinding a lot, still isn't getting injured though. And it still probably increased my max.

I do 3-4 lifts a session. Probably mid pin presses and/or floor press.

Emberburn
Emberburn

what is an alternative to slingshot bench
bench with chains?

TalkBomber
TalkBomber

DESU, I'd at least add one or two sets of 12's with light rows. But hey, if it ain't broke, etc.

BinaryMan
BinaryMan

Men's 93kg raw nationals going on.

Party in cytube

Nojokur
Nojokur

why am i looking at some dudes squatting sub 200kg

Illusionz
Illusionz

channel name? party doesn't work

Crazy_Nice
Crazy_Nice

IPF

TalkBomber
TalkBomber

cytube
I suck cocks, thanks

girlDog
girlDog

Stop talking about literally who DYELs and respond to me who is even more literally who and even more DYEL

farquit
farquit

@Fat Retard
Are you here?

Poker_Star
Poker_Star

Yes

Firespawn
Firespawn

Could you explain hepburn again. I did first day today 80% 8x2 and next time I'm supposed to do 7x2 and last set x3 right? And when I reach 8x3 add 5kgs. Isn't that a bit slow progress 8 weeks just for 5 kgs you said something about progressing really fast on it.

LuckyDusty
LuckyDusty

lol @Isley do you have any more info regarding pic related

VisualMaster
VisualMaster

I personally prefer doing the triples first, but it's up to you. And it's not 8 weeks, it's 4.5. 9 total sessions divided by 2 sessions to progress a week gives 4.5 weeks. I didn't say it was a fast progression, only that it was good at building muscle even though you'd only be adding 10 lbs a month.

StrangeWizard
StrangeWizard

Ah so I bench twice a week and add reps. I thought on 2nd day in a week I should be doing some bench variation or ohp.

Garbage Can Lid
Garbage Can Lid

You have two different progressing days, one with bench and squat, and the other with ohp (or a more tricep dominant bench variant) and deadlift. You do each of them twice a week.

Crazy_Nice
Crazy_Nice

Patton
Natty
Nope - italian hooker piss is basically steroids m8

MPmaster
MPmaster

Wilks tried to organise a voting bloc, of no confidence in Gaston, for the IPF AGM or something. This is the motion for the response. They took Wilks off the IPF exec but can't force him out if OPF or PA because he's literally those institutions, so the next idea is to remove those feds by looks of it

kizzmybutt
kizzmybutt

Then I'll be doing pressing movements 4 days in a row. Isn't that a bit too much? I absolutely need to lift 4 days in a row I wanted to just do simple lower/upper split.

Techpill
Techpill

spastano can lift 400+lb on dl

TreeEater
TreeEater

If you sand bag the percentages on the second day you'll probably be fine. You gotta play around with it, see what works best for you. Maybe even just do the bench pump sets on those days instead.

ZeroReborn
ZeroReborn

And even then, doing 16 sets of bench a week might be enough to drive progress on it's own for a good while, depending on your ability to progress. You'll find out as the program goes on as to whether or not what you are doing is too much or too little.

Sir_Gallonhead
Sir_Gallonhead

@FatRetard

The power phase is 4.5 weeks but you get to 3x8 for the pump phase in 3 weeks.
Do you just restart it?

Burnblaze
Burnblaze

How do you deal with sore knees, literally only issue I have with hepburn so far is the squat volume makes my quads burn and ache and then it goes into my knees.

Soft_member
Soft_member

How do you deal with sore knees
you stop doing some memeprogram and get on a real program

girlDog
girlDog

They progress at different rates and that's fine

My knees never really got sore. Make sure you sleep and each enough. Maybe even reducing the volume somewhat might be the right thing to do.

FastChef
FastChef

And what are your stats and program, fag?

Techpill
Techpill

Eat*

idontknow
idontknow

playing politics over fucking lifting feds

Methnerd
Methnerd

That's why there are tons of feds. Ipf starts hand flapping and everyone leaves to go have fun.

CouchChiller
CouchChiller

Actually, I do remember my quads getting ridiculously tight on my first cycle. Foam rolling and/or stretching them out after each session should help. What ended up happening, for me at least, was that my hip flexors were getting so tight my patellar tendons would feel weird. So any sort of lunging movement (or couch stretch), helped me a lot. It went away though.

ZeroReborn
ZeroReborn

alternating squat variations

Carnalpleasure
Carnalpleasure

And yoga.

PurpleCharger
PurpleCharger

Sleeping enough and definitely eating enough (87kg at 5'7)
Cool gonna try the stretches, I just worry about going to snapcity but hopefully not since I think form is on point.
What are some good variations? for essentially all my lifting career squats have never been an issue so never bothered learning anything outside of low bar.

Nojokur
Nojokur

all of them

Supergrass
Supergrass

also one more question, should I be doing some accessories with it? I don't like routines which are just benching/bench variations..

Spamalot
Spamalot

Since you're only gonna be benching 2x a week, it wouldn't hurt, as long as they weren't too stressful.

Techpill
Techpill

only

2x a week bench is what you should be doing, its the smallest % of your total

Snarelure
Snarelure

its the smallest % of your total
this is why i squat 4 times and deadlift 5 times a week

TurtleCat
TurtleCat

87kg at 5'7
Fuck and I already feel fat at 75kgs/170cm.

eGremlin
eGremlin

B-but it's so fun and my upper body recovers way faster than my lower body does.

BinaryMan
BinaryMan

My bench is like 40% of my total tho :^)
also this

BunnyJinx
BunnyJinx

Highbar or SSB for higher reps, heavier fronts.

GoogleCat
GoogleCat

I can't tell if she's more hot or freakish looking. Alien proportions

MPmaster
MPmaster

:(
What your lifts are makes a difference lad, at 75-74 I start reaching territory.

farquit
farquit

reaching twink*
Cool will give it a go

Poker_Star
Poker_Star

(or a more tricep dominant bench variant)
is cgbp ok?

Burnblaze
Burnblaze

My best lifts 130kg bench 170kg squat 200kg dl. Right now sadly squat and dl went down by a lot, bench est 135 but havent tested real max.

JunkTop
JunkTop

First time I've recorded my bench press for some reason, this was 70, my 5rm is 82.5k, just started Greg Nuckols' program.
youtube.com/watch?v=mRMEjOHmIBY&ab_channel=leosky

sidenote, why do I always look extremely weird in videos?
I mean, I am not even that skinny anymore, I weigh 90kg minimum at 185cm-6'1'' and my friends tell me how fucking huge I've gotten every time I'm in a tshirt (I used to weigh 70kg sopping wet, same height, just 5 years ago)....but no matter what, when I look at myself in mirrors or on video especially I just see a disproportionate, uncohordinated marionette looking all goofy and shiet....ugh

also I think I'm not getting enough leg drive

StrangeWizard
StrangeWizard

Round round get around I get around

Stark_Naked
Stark_Naked

I mean, I am not even that skinny anymore, I weigh 90kg minimum at 185cm
you bench 70kg for reps at 90kg bw 185cm and you think you look huge? i have some bad news for you

im 90kg at 175cm and i bench 130kg for a couple of reps and i dont even think im that big

Raving_Cute
Raving_Cute

What sorcery is this your bench stays the same while you lost BW man i'm jelly Bench and OHP always dip down first.

My lifts aren't too far off from you I have 133 comp bench (don't see point in tng) 190 squat and 200 DL, guess i'm just a delusional fatty.

Soft_member
Soft_member

If you sandbag it, possibly. You'll have to experiment. My issue with it is that you're going to be using your chest a lot 4x a week and can mess with your recovery. I know my chest isn't up to the task to do it, which is why I'm doing slingshot.

viagrandad
viagrandad

You seem to be mistaken I've never lost weight 75kgs is the heaviest I've ever been and that's why I feel fat as fuck. My squat and dl went down because of injury which didn't affect my bench, that's why it never went down.

idontknow
idontknow

I am not even that skinny anymore, I weigh 90kg minimum at 185cm-6'1''

you are skinny, im 110 at 6'2 and look skinny

your friends have no concept of huge as normies dont see properly muscular people often

Playboyize
Playboyize

I am not even that skinny anymore, I weigh 90kg minimum at 185cm
AHHAHAHAHAAHA

Methshot
Methshot

My squat and dl went down because of injury
Shit dude well hope it's nothing serious. At least you're gonna hit dat 3pl8 bench
How long lifting for?

Carnalpleasure
Carnalpleasure

classified as obese
thinks he looks skinny

Nice body dysmorphia

ZeroReborn
ZeroReborn

DELET THIS

Nojokur
Nojokur

you bench 70kg for reps at 90kg bw 185cm and you think you look huge?
why do you want to argue by default? I never said that, I never bragged, I asked for help and shared my experience, and you attack.
I said my friends say that, implying that it's obviously exagerrated but a very small kernel of truth must be there... afterall I gained 10kg in 2 years of training, partly muscle partly fat

thanks, I forgot to filter your trip. take care

Spazyfool
Spazyfool

ooOOOoooo

Supergrass
Supergrass

better than some of the threads on here where people want "to get to 85kg and maintain"

Need_TLC
Need_TLC

why are people so scared of criticism and the truth nowadays

Lord_Tryzalot
Lord_Tryzalot

thanks, I forgot to filter your trip. take care
Being such an insecure bitch you filter out truth. You're a fucking weak skinny twink deal with it.

Sir_Gallonhead
Sir_Gallonhead

no need to be butthurt i simply was stating that if you bench 70kg at that height and weight there is no way youre anything but skinny

Spamalot
Spamalot

The guy that trip filters is a weak twink
Never would have guessed.

Scared of criticism and truth
Because no one likes their fee fees being hurt

farquit
farquit

It feels good getting sleep. When i dont get enough sleep i feel sad and dedinside.

massdebater
massdebater

Nice blog

idontknow
idontknow

I clearly stated that I just started a program and my bench is 82.5 x5, which is still shit, but I dont get how that is particularly hard to read, paired with the fact you thought I was "braggin"

just dont wanna feed shitposters that are here just to waste their and others' time

Gigastrength
Gigastrength

2 years training
70kg bench at 90 kg bw
What the fuck were you doing ?

Skullbone
Skullbone

man, many people cant read here apparently

Emberburn
Emberburn

Garagebro is about the furthest you can get from a shitposter

Evilember
Evilember

shitposter

im the fucking opposite, im here to help people get stronger not hold their hand and care about feelings

ZeroReborn
ZeroReborn

I rather not talk about it, let's just say a while.

TechHater
TechHater

Friday edition

WAWTT?
Deads, bench, front squats, chest/arms fluff
WAWET?
Oatmeal with eggs/whites, gonna crush a pizza post trenning
WAWLTT?
youtube.com/watch?v=CbCOAnCqiZ8
WAWFT?
Good, actually have a real weekend this weekend, should be pleasant.

Also waiting for Wilks to stage a full French Revolution style coup and behead Parage desu.

CodeBuns
CodeBuns

listen up dyel twink we're just telling you how dyel of a twink you are because that is the truth. dont listen to your friends

dont let any of this get you down but use this as fuel to get huge and stronk instead

Harmless_Venom
Harmless_Venom

Also since we're still in this thread
WAWTT
Sumo 425 6x3
Slingshot 335 6x3
Weighted chins +60 lbs 6x3

Boy_vs_Girl
Boy_vs_Girl

literally every single time I've come here he's shitposting, like most of this thread.
proof? ask for a form check and literally 100% of people say I said something I didnt and shit on me for the weight of the bench, which is not my max, you included

trip filtering sucks ass.
just because someone calls you out for being a retard doesnt mean that "they got their feefees hurt".
you cant read and wanted to argue, proven by the fact you said i said i'm huge, which i didnt, and said 70kg is my max while i clearly said it isnt
sorry logic hurts your brain, dont get too triggered about it

Spamalot
Spamalot

Shit dude won't pry any further, well I slipped/irritated a disc myself last year and managed to recover I was unable to squat the bar without belt and had to build it all back up. Best of luck injuries are not fun.

iluvmen
iluvmen

Apologies you can do 82.5 for 5rm in 2 years of training at 90kg bw. Again i'll ask what the fuck were you doing?

Poker_Star
Poker_Star

just imagine being this guy

Evilember
Evilember

You literally talked about how you looked in the mirror and saw yourself as being skinny. People were replying and explaining why, which is because you are.

Bench form
Regarding leg drive, it looks like it's combination of you not bringing your feet back enough and the bench height being stupidly low. Also those pins are slightly too high for you, if a Jap unrack won't get you in a better position, I'd suggest benching in a power rack.

CouchChiller
CouchChiller

i didnt say you said you were huge

you said you arent that skinny, i said you are
you said your friends say you look huge, i said they have no concept of what decent muscle mass is

i read what you wrote, you obviously didnt read what i wrote

i also didnt even mention your bench press i didnt even watch the video or really take notice of any other part of your post until ive just looked at it again

in response to your actual issues, you arent getting any leg drive nevermind not enough, the bench you are using is far too low so your knees are well above your hips and you have zero arch or tightness on the bench

Nojokur
Nojokur

Your attitude is fucking awful.

takes2long
takes2long

it's actually not 2 years, that was more the weight gain.
i started in Feb16, didnt skip a day until November, when I got a job that ate up most of my time, I still went to the gym, but sporadically.
I got kinda burned out by the job and the gym around april so I took one month completely off to kind of recharge. since then I havent skipped a day.
so roughly around 13 months of good consistent lifting, with a nice abyss in the middle to fuck it all up, as if my progress wasnt bad to begin with
I dont have an athletic background of any sort so it's kind of predictable that my progress would be slow, bad athleticism, levers and shit mobility tend to get in the way

Regarding leg drive, it looks like it's combination of you not bringing your feet back enough and the bench height being stupidly low. Also those pins are slightly too high for you, if a Jap unrack won't get you in a better position, I'd suggest benching in a power rack
thank you, I was wondering if something was wrong with my legs, seeing them in video especially. yes the pins are a bit too high, when I try I get a spotter for the liftoff, otherwise we got just 1 squat rack so it's tricky to bench in it

Harmless_Venom
Harmless_Venom

tfw new rommate is an advanced powerlifter and I'm weak as fuck

Lord_Tryzalot
Lord_Tryzalot

this blog
holy shit dude nobody cares why youre a weakfuck just dont be a bitch and get stronger

eat more holy shit seriously do gomad or like half a gallon combined with a high volume program it'll help trust me

Inmate
Inmate

gomad
lel
sorry that anything above 5 lines of text makes your brain crash
I never said I have trouble gaining weight ya brainlet

Gigastrength
Gigastrength

I remember when I was 68kg at 181 cm and some of my friends said I looked jacked because I was around 8% bf.

To answer your question
why do I always look extremely weird in videos?
How you look is all about lighting and angles. I look really big from some angles and like a skeleton from others.

If you want to feel like you look big, then bench 3pl8+ at a low bf%.

Emberburn
Emberburn

I remember when I was 68kg at 181 cm and some of my friends said I looked jacked
*breathes in*AHAHHAAHAHAHAHahahahahahhahaha

TalkBomber
TalkBomber

I have questions about squat assistance when front squats are my main lift and I do not want to back squat. (Don't compete) Doing a bastardized GZCL style template and I think I'm just going to front squat 3x a week as T1s with the same intensity but fully autoregulated and may add more variation in my 85% T1 over time if it beats me up too much. I'm considering moving all posterior chain work and pulls to T3 which will follow a 50 rep total in 4 max sets scheme. This means that each lower day 3x a week would consist of T1 FS, T2 Squat Variation/Assistance, T3 Pulls.

Just wondering what some fun and effective T2 variations I could do that aren't back squats/SSB etc to drive a front squat.

I'm thinking maybe pause front squats, pin front squats and front squat walkouts.

Opinions? Not sure if some of the T2 like walkouts or pin might be pretty shit or not but it seems to make sense since a FS is often limited by upper back.

RavySnake
RavySnake

Calm down retard your control of your anger is as weak as your body.

AwesomeTucker
AwesomeTucker

I know, I'm making fun of myself by saying that. My point is that his friends don't know what they're talking about when they say he's big.

Also pic related of my 68kg at 181cm

Need_TLC
Need_TLC

tfw 190cm and 74kg

Nude_Bikergirl
Nude_Bikergirl

Belt squats, lunges, split squats. The other stuff you have listed looks good too. Also bottoms up fronts.

Tfw poselet

MPmaster
MPmaster

I know
im just showing the other insecure goofball that even if we laugh at you its ok because at least youre striving to get stronger and bigger

Spamalot
Spamalot

Competing is the only reason to back squat
Really nigga.

askme
askme

Thought more about what you're doing with it?

idontknow
idontknow

RATTLE RATTLE EAT SOME CATTLE.

Jokes aside, peanut butter, chocolate milk, cheese are all your best friends.

Then again i'm the 87 kg 170cm chubby manlet.

Emberburn
Emberburn

Makes sense.

Being okay with getting made fun of should be the first step to posting a form check on plg. And needs to realize that.

WebTool
WebTool

I used to be 82 before I got injured, but I'm also lactose intolerant.

ZeroReborn
ZeroReborn

tfw bulked 18kg in 6 months with chocolate chip cookies, milk, and bananas
year later am still fat

New_Cliche
New_Cliche

try intermittent fasting

it reduced my appetite a lot. i ate half what i used to eat and never got hungry or tired. Outside of what the fitness industry tells you its def not magic, just a tool to reduce appetite and it works very well with that

Nojokur
Nojokur

Just really don't enjoy it and wanted something else

At this point I'd be doing pause squats for the sake of variation but I don't think I'm too bad in the hole, when would I use pause squats vs pin/bottom up squats? Might just be better to do more pin

Illusionz
Illusionz

tfw 194cm and 120kg
105 should really be the absolute maximum

girlDog
girlDog

What kinda injury?
Shieet, lactose incoherence is a bitch, how bad is it? I get puffy nips and if I consume more than 2litres of milk (only milk desu I can eat a kg of cheese with no issues) I spend the entire time on the toilet however anything below that is just slight bloat.
Dunno man try eggs, beef, lamb they're quite high calories and protons.

for drinking Have you tried goats milk? You can make shakes with that and that never gives me any issues when it comes to my intolerance doesn't taste much different either.

cum2soon
cum2soon

Should I be doing it? I'm still weak.

Gigastrength
Gigastrength

Best opportunity to get stronger ever. I'm mad jelly

PackManBrainlure
PackManBrainlure

being fat and weak is worse than being just weak

hop on a good program meanwhile youll probally get stronger and youll get alot of wilks gains

Snarelure
Snarelure

Get on my level nigga I did 81kg to 93 kg for a comp in 6 weeks because why not. Injured my back kept on a bulk and reached 98 kg now i'm back to 87. I don't want to go below that since it's winter and honestly I don't see the point seeing my abs since when I was 70-80kg my strength gains were garbage meanwhile above 80 or 20% bfat they exploded my fatigue decreased and my joints ached less.

Weight loss is easier than weight gain. Just count your macros or if you're an absolute short cut person do RFL 2.0 I did that and went from 88 to 70 kg in 6 weeks.

Burnblaze
Burnblaze

How about you and him just stop drinking milk??
It's a shitty estrogene infected, sugary drink that isn't healthy at all - i don't see why it's such a big issue to just not consume it.

FastChef
FastChef

Snapped lower back. Dairy is shit anyways. Canned beans and skateboard squats is where it's at.

Dude his DL is 240 or some shit, maybe more I don't even remember.

Fuzzy_Logic
Fuzzy_Logic

Unlike you and many other memers on this website estrogen in diet has 0 I repeat 0 effect on you same as Soy. Guess that's what happens when 17 year olds try to read studies.

It's easy calories simple as that, for bulking it's easier to just drink and it's faster to gulp it down than cook something up.

Crazy_Nice
Crazy_Nice

Oh boy, it's the sissy estrogen shill again.

Soft_member
Soft_member

You'll be fine, just focus on rehab, and work on your form you'll be back to liftan in no time.
Dairy is shit anyways.
foxgrapes.webm

Bidwell
Bidwell

Yeah it does, no matter how many big boi words you use.
You drink a sugary drink to consume calories, congrats.

likme
likme

Why don't you show us your squat then mr machoman? Bet my balls I warm up with your max.

PackManBrainlure
PackManBrainlure

Keeping it under I inevitability crash it and write it off.
I rode a Honda Grom and some generic Chinese bike today and comparatively its such a comfortable and easy ride.

Its easy to wheelie so I like it

SniperWish
SniperWish

Yeah it does, no matter how many big boi words you use.
It doesn't, what big boi words are you on about?
You drink a sugary drink to consume calories, congrats.
And? You bulk on chicken breast or something?

PurpleCharger
PurpleCharger

Nice passive aggressive blog

Harmless_Venom
Harmless_Venom

Congrats, you squat more than a guy in a wheelchair.

SomethingNew
SomethingNew

Maybe if you had your milk and did your squats you wouldn't be in a wheel chair.

Poker_Star
Poker_Star

xddd anti milk fags are literally in wheelchairs. Whats the problem your bones were to weak because you didnt drink enough milk lmoaaaaa

StonedTime
StonedTime

Has anyone not deadlifted for extended periods of time while lifting?
I want to run JnT 2.0 over the winter and thought about setting the lower days up like this:
Lower day 1:
T1 Back Squats
T2a Rack Pulls, around knee level

Lower Day 2:
T1 Front Squats
T2a (Sn) Romanian Deadlift

and of course further T2 and T3 after that. I want to have some variation to not get bored and since I primarily want to add mass, I thought this might be easier to recover from.
Thoughts anyone?

New_Cliche
New_Cliche

No, I got hit by a car.

Maybe if the guy that hit me drank milk instead of alcohol, yeah.

Supergrass
Supergrass

Deload week didn't feel as light as I had anticipated
Form didn't feel great
Actual low back ache from squatting, first time in years

Unironically afraid of next week lads.

MPmaster
MPmaster

Fuck off with the pity party blogging.

Evil_kitten
Evil_kitten

I hope you get hit by a car.

viagrandad
viagrandad

There's no rule that says you have to do powerlifting movements all the time for your whole lifting career, go for it. Lower those rack pulls a hair though.

5mileys
5mileys

Why you gotta make this so dark. Anyway sorry about your injury and hope you recover.

Bidwell
Bidwell

That's literally how I got injured. I'd unironically take a full week off.

PackManBrainlure
PackManBrainlure

Man they weren't kidding when they said "you are what you eat".

Emberburn
Emberburn

A full week off after a deload week? How much do I have to lower my maxes after that?

BlogWobbles
BlogWobbles

Go start a /cripple lifting general/.

Making people feel shitty for your disability makes you an unlikable cunt.

CouchChiller
CouchChiller

Yeah, that's why I want to mix it up again. I thought, maybe change the romanian deadlifts for stiff-legged. What would be the most hamstring and glute-dominant variation? And would there be any benefit for taking a wider grip on rack pulls? I want to build traps and strengthen my lockout.

Nojokur
Nojokur

Google mcgill lower back protocol and do that errrday

Youtube donnie thompson lower back, do that before every squat/dl session

Your spine will feel great all the time

Need_TLC
Need_TLC

Deload week
Deload week doesn't mean "stop focusing" week.

Raving_Cute
Raving_Cute

Not him but you shouldn't take a week off, more like 3-4 days, you'll get sick DOMs when you come back to lifting but you should be mostly recovered.

Crazy_Nice
Crazy_Nice

How you look is all about lighting and angles
I probably worded it wrong since nobody here understood what I was saying even thou I went into detail and explained what I meant
I didnt mean it really whether I'm big or skinny, I thnk I'm a normal body right now, (my arms could be bigger)....but my proportions and movement: maybe it's just self hatred but when I look at myself moving and doing shit I always look awkward, uncohordinated and like there is something wrong with how my body is proportioned
I perfectly realize my friends are just normies and dont know shit, I keep telling myself that, I guess I feel alright for not looking like a literal auschwitz prisoner for the first time ever
I do too. i just pointed out your lack of reading comprehension and youl got so triggered you're still talking... talk about insecurity

farquit
farquit

ham and glute dominant
Do goodmornings

wider grip on rack pulls
Will help build a huge back but not as good carryover to lock out because youll have to lower the weight slightly compared to regular grip width, be careful with rack pulls because too many people just lean back and drag them up the thighs, performing a completely different movement than a competition deadlift

likme
likme

Honestly my main rationale for rack pulls was building a huge back. So in this case wider grip is good, I take from your post. I never did good mornings. Why would you prefer them to stiff-legged deadlifts? If they look more fun to me, something wrong with it?

Thanks for helping me out, man!

lostmypassword
lostmypassword

paused, pin, pistol, anderson

PackManBrainlure
PackManBrainlure

I'm familiar with McGrill's exercises. I never did get nor can I find how I should be doing them in terms of sets/reps. Spoonfeed me?

RavySnake
RavySnake

Its easier to force your hips right back and really feel out a glute/ham contraction

Also in the deadlift youre gripping the bar and having to worry about the line of it and setting your upper back for the bar pulling your shoulder blades down

TechHater
TechHater

sets/reps

It really doesnt matter, just do loads

Fuzzy_Logic
Fuzzy_Logic

I will admit I went into the first leg day this week with the "haha light weight" mindset. But after two unsatisfying sets I got serious. Especially today I was extremely focused. Still felt like shit.

Stark_Naked
Stark_Naked

Tried some t-bar rows. I rounded my whole back a bit, but I think I'll be able to solve that by just doing 'em from a deficit. If not, I'll just use lighter weight.

Ay gb, what are your competition lifts 1RMs nowadays?

idontknow
idontknow

Got it, good opportunity to learn a new lift.
Pretty hypothetical, but you answer would interest me. If you had to choose two variations to build posterior chain and back muscle while not deadlifting. What would they be`?

PurpleCharger
PurpleCharger

Pullups/chinups and rows are a given obviously. Forgot to add that.

Harmless_Venom
Harmless_Venom

I dont know i havent done any of the competition lifts for months, im not particularly bothered either no comps planned

Good Mornings and power shrugs if i couldnt deadlift ever again

Sir_Gallonhead
Sir_Gallonhead

I don't care though, my life is pretty much over.

Poker_Star
Poker_Star

WAWTT

4S x 5R @ 80% bench
4S x 5R OHP
4S x 6R dumbell flies
4S pullups to failure

WAWET
Turkey bagel sandwich as a preworkout

Methshot
Methshot

Power shrugs as Rippetoe teaches them? They look pretty fucked up for shoulders and basically everything...

takes2long
takes2long

instagram.com/p/BaMrWk-FY7R/?taken-by=chasing70sbig

more aids

Techpill
Techpill

Ive just watched rippetoes one, thats not a power shrug its more of a high pull from pins

youtu.be/iS1unZ44ELk

Evilember
Evilember

legit t-rex arms I feel bad for you

SniperWish
SniperWish

Are you having a seizure?

If you can't pause the weight, lower it.

CouchChiller
CouchChiller

I've did it first time in my life, I had seizure even with 1pl8

FastChef
FastChef

so i have a habit of rounding my upper back when squatting, aka not keeping shoulders back aka whatever you would call that. How do i improve that shit? It seems real hard just keep them back for whatever reason. usually results in upper back not feeling so good the next day

Stark_Naked
Stark_Naked

The virgin sumo

vs

The chad conventional
instagram.com/p/BaMq7wIhBqt/

Raving_Cute
Raving_Cute

That in no way resembles a sumo deadlift, youve widened your stance but just followed all the same cues as a conventional, plus if youre trying to learn sumo the last thing you want to do is pause

You need to force your knees out hard, and you look like you didnt even make an effort to get your hips close to the bar

Nude_Bikergirl
Nude_Bikergirl

Nice reverse Norton.

Booteefool
Booteefool

bench is blowing up tho, squats going up as usual

at my uni coach has same t-rex arms in 93kg class

he pulls 270kg and benches 230kg (in 93kg class) squats 230kg too

happy_sad
happy_sad

Does anyone here actually train calves?

5mileys
5mileys

Create a strong shelf for the bar, build a big strong back, do upper back work every single session

Mobilise your groin/hips, you could be really tight and you cant get near depth without your torso compensating

Poker_Star
Poker_Star

and benches 230kg (in 93kg class)
Wat

Is that a typo?

Deadlyinx
Deadlyinx

New

VisualMaster
VisualMaster

I dig my feet in super hard on squats

New_Cliche
New_Cliche

so... no?

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