/plg/ powerlifting general

Gigastrength
Gigastrength

Welcome to the incel support group

Enjoy your stay

Attached: 9384B30E-ACE4-4D7B-84A8-88B22A143492.jpg (70 KB, 1000x800)

All urls found in this thread:

youtube.com/watch?v=_4K1LzskuSM
veekyforums.com/thread/45142952/health
asp.elitefts.com/qa/training-logs.asp?qid=124324&tid=
jtsstrength.com/articles/2014/07/29/building-bigger-bench-cube-predator-cycle/
dropbox.com/s/n146ej2npqufdbi/GZCL Free Compendium November 27th Update.xlsx?dl=0
youtube.com/watch?v=cEZtSmCB8a8
veekyforums.com/thread/45166329/health

farquit
farquit

First for equipped lifting.

Sharpcharm
Sharpcharm

Equipped lifting? More like gay

BlogWobbles
BlogWobbles

projection

Nojokur
Nojokur

What are your lifts, Panzer? SBD and WL?

Spazyfool
Spazyfool

do not post in this shit posting retard's threads.

he explicitly does this to show that you don't actually read the OP and willingly let someone insult you.

make a new thread and don't give this non-lifting shit ball the dignity.

Methshot
Methshot

But the name of the thread is actually /plg/ this time and not "Panzerliftinggeneral". Besides, he includes himself in his insult, so it is an in-group thing.

Lunatick
Lunatick

They kept banning me for some gay reason when I made panzerlifting general

cum2soon
cum2soon

just got told my form and motion on my clean lift is wrong
six months of progress gone
just end me, lads

likme
likme

Unpopular opinions at nu-plg

traps are gay
low bench press is correlated with being a socially awkward incel
531 is actually a decent program
saying projection is for cockmunchers
pulling sumo is gay, unless it's a record level pull

w8t4u
w8t4u

I squat M/W/F and deadlift T/Th. Give me a single valid reason I shouldn't do this.

Snarelure
Snarelure

There is none

TurtleCat
TurtleCat

I like how this sounds, when do you do upper work?

whereismyname
whereismyname

Give me a single valid reason I shouldn't do this.
Give me your stats.

girlDog
girlDog

pulling sumo is gay, unless it's a record level pull

Rude. I have very long femurs and traditional hurts my back (inb4 bad form). There is literally nothing wrong with sumo.

viagrandad
viagrandad

Well its not full gone but partly

What was the oroblem

StonedTime
StonedTime

youtube.com/watch?v=_4K1LzskuSM

If deadlifts are harder for tall people how come all the heaviest lifters are 6'3"+?

Deadlyinx
Deadlyinx

If deadlifts are harder for tall people
It's not. Limb length does not scale with height. Tall guys generally have disproportionately long arms.

Techpill
Techpill

They kept banning me for some gay reason
Because you act like a sociopathic little faggot maybe?

Snarelure
Snarelure

tfw 6'3" with manlet legs and lift sumo

E A S Y

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Boy_vs_Girl
Boy_vs_Girl

how2setupGZCL? idk what to put in t2&3

girlDog
girlDog

There is literally nothing wrong with sumo

haveahappyday
haveahappyday

straps
belt
raw
uhhh

TreeEater
TreeEater

how2setupGZCL? idk what to put in t2&3
I can't believe this, but you're too dumb to lift.

Snarelure
Snarelure

explain

VisualMaster
VisualMaster

Tier two should be variations on the main lifts that target weak points. Tier three should be accessory movements that drive up your tier one and two movements.

So for example, if you fail at the top of your bench, a good tier two exercise might be a board press, and a good tier three might be skullcrushers.

iluvmen
iluvmen

How can I ever get big and strong if I'm always sad all the time.

hairygrape
hairygrape

stop being sad

TurtleCat
TurtleCat

Thank you

viagrandad
viagrandad

How can I ever get big and strong if I'm always sad all the time.
Go work on an oil rig or a fishing boat, or on a logging crew until you stop acting like a faggot.

RumChicken
RumChicken

He doesn’t squat drives his bench

Raving_Cute
Raving_Cute

Edgy

FastChef
FastChef

Heard there was a type 1 diabetic powerlifter here

girlDog
girlDog

type 2 diabetes is almost a requirement for competitive powerlifting

farquit
farquit

I'm not joking. Manual labor toughens you up. It's hard to be depressed when you're working your ass off and sleeping like a baby.

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idontknow
idontknow

how the fuck do you even do that? just send in random applications to places even if you have no relevant work experience?

Sharpcharm
Sharpcharm

Do your research, find the right people, and convince them to hire you.

Hard laborers are always in demand.

CouchChiller
CouchChiller

but that's literally what I do lol. Also I'm sad not depressed btw.

Lunatick
Lunatick

What do you do?

Carnalpleasure
Carnalpleasure

He doesn't come here anymore.

TechHater
TechHater

Who else /makinggains/

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Booteefool
Booteefool

Manual labour

Lord_Tryzalot
Lord_Tryzalot

I am

It's not huge jumps, but it's noticeable different in the ease of the rep and the number I can do.

Having to slide on more weight and that hearing that thunk makes me feel like I can fill the hole inside me if I lift heavy enough

5mileys
5mileys

Describe what your job is. Who are you surrounded by. If you're doing some tiddlywinks shit while surrounded by women it's not going to do you any good.

Get a job where men call you a faggot for acting like a faggot and then toughen your hands up doing something meaningful like felling trees.

Spazyfool
Spazyfool

I just wanna suck a fat tit

TreeEater
TreeEater

Go to a local bar, they will be thrown at you.

Or just go to a strip club. I hated how they pushed their tits on my face, but you might like it.

LuckyDusty
LuckyDusty

A bar is a pub for you right? Cause the only people I ever meet at the pub at middle aged men watching football.

Deadlyinx
Deadlyinx

deadlift user here, today, I'm training chest, tris and shoulders.

OHP 3x5 @ 77.5kg
Bench 5x10 @ 85kg
Pendlay Row 1x10 @ 100kg
DB OTE 3x10 @ 30kg
3x 10 Facepulls ss w/ 10 lateral raises @ 8kg

RumChicken
RumChicken

Sup, senpai. Just got a slight bench PR today. Maxing out everything in a couple weeks.

How has everyone been?

Attached: Bench-265x1.webm (2.97 MB, 720x1280)

Fried_Sushi
Fried_Sushi

2x bw bench, impressive

Ignoramus
Ignoramus

I do not know how you bench without tucking your elbows more. I know it's not equipped, but it looks like you're losing a lot of power off the bottom.

Harmless_Venom
Harmless_Venom

put your back on the bench you half rom cheating faggot

Attached: powerlifting.webm (1.71 MB, 640x640)

Firespawn
Firespawn

yeah fuck your rc up and risk pec tear to be a bro

WebTool
WebTool

I have the option to suck a pair of giant titties tonight, but I'm going to pass it up so I can go to bed and get up early to lift.

LuckyDusty
LuckyDusty

agreed, if i benched like that i would lose all the power on reversal too

TalkBomber
TalkBomber

veekyforums.com/thread/45142952/health

Just a touch high. Weightlifting shoes will help literally everything about your squat.

You're just mad that he can buy equipment in order to delude himself he actually lifts weight his equipment is lifting for him, and you have better stuff to do.

Dreamworx
Dreamworx

2nd day no food
How many calories and proteins in iv drip?

idontknow
idontknow

Just fuck off and die already.

Sharpcharm
Sharpcharm

Hey panzer i made you this webm faggot

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WebTool
WebTool

who are you?

AwesomeTucker
AwesomeTucker

It's a raffy persona

Ignoramus
Ignoramus

Who is trappy?

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Spazyfool
Spazyfool

If I don't arch my back like a faggot I'm going to tear my pecs :(

lol delusional cope

Lunatick
Lunatick

Anybody who responds with advice quoting a real, established coach.

Lord_Tryzalot
Lord_Tryzalot

I need a coach to tell me how to pick up heavy things and put them back down

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farquit
farquit

If my elbows travel past my torso my pecs probably won't tear at some point

Deadlyinx
Deadlyinx

This is why powerlifting is not a sport

Techpill
Techpill

You don't even know who trappy is, do you?

Flameblow
Flameblow

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BunnyJinx
BunnyJinx

rogue t-shirt lowers RPE difficulty level for gainz

LuckyDusty
LuckyDusty

How many 450+lb competitors are there under 6'3?

w8t4u
w8t4u

must be a joke since their depth is the same

Sharpcharm
Sharpcharm

tfw arms stalled at 14 inches

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Booteefool
Booteefool

How long should Sheiko workouts be taking? Im at the gym for 2.5 - 3 hours. I put my correct maxes in, but should I lower them so im not spending all night there?

cum2soon
cum2soon

I too have bitch arms.

Lately I've been focusing on obtaining an absolutely massive pump in my arms every other training day.

The short head of my bicep is particularly lacking (and this makes it more likely that I jack up my elbows when doing other things), as well as the medial head of the tricep.

For biceps, I mostly rely on compounds like chinups and BBRow. Lately I have been focusing on "short head" curls (external, instead of internal, rotation... think about touching the dumbbell to your side delt, and not your anterior delt).

As for triceps, I've recently added reverse-grip cable pushdowns. I think they're very underrated for getting to the medial head. I also like whatever you'd call the happy median between a dumbbell skullcrusher and a lying dumbbell extension is.

Still have bitch arms, but it seems to be getting noticeably better even after a few sessions. Elbows (and shoulders) are feeling better too. Still need to put on about 40lbs though.

Attached: Muscles+of+the+Arm+TRICEPS+BRACHII-+BICEPS+BRACHII-+BRACHIALIS.jpg (88 KB, 960x720)

StonedTime
StonedTime

3 is on the high side.

Don't lower the maxes. Focus on getting in better shape so you don't have to take so damn long between sets.

Stupidasole
Stupidasole

1 min 30 sec rest is default on his app

Emberfire
Emberfire

resting more than 30secs
You're not trying hard enough.

Need_TLC
Need_TLC

i have bitch arms but read this block of text of what to do since i must know what im doing
lmao

Nude_Bikergirl
Nude_Bikergirl

how fuckin short are you

haveahappyday
haveahappyday

Open about having a deficiency
Plan to address it seems to work
Keeps my joints healthy

Shucky ducky cucky sucky

iluvmen
iluvmen

Diddlylift user here again, about to hit gym.

I have an eye op tomorrow that will put me out of the gym for a week or so. I pray that I will not detrain.

kizzmybutt
kizzmybutt

Strawman

5mileys
5mileys

5’9’’ with long ass deadlift arms
Why?

Carnalpleasure
Carnalpleasure

because I'm 6'1" with 14" arms and they look way smaller than yours.

DeathDog
DeathDog

Look at my 6 inch wrist, it’s called illusion. My arms are dyel af.

ZeroReborn
ZeroReborn

What are your other stats?

Evil_kitten
Evil_kitten

95/140/180 at 75KG

Sharpcharm
Sharpcharm

6'1
75kg
The fuck is wrong with you, user?

TalkBomber
TalkBomber

I’m 5’9’’

Fuzzy_Logic
Fuzzy_Logic

Still doesn't change the question, sorry.

Nude_Bikergirl
Nude_Bikergirl

I though this was the incel thread?

viagrandad
viagrandad

So 3 months of lifting. No wonder your arms are small.

cum2soon
cum2soon

My elbow tendinitis gets aggrevated when doing curls and chinups, are pullups and rows enough for novice bicep development?

lostmypassword
lostmypassword

Probably not.

In either case, you're gonna want to do something about that tendinitis. It'll be a major obstacle in the longer run.

JunkTop
JunkTop

Well, i guess i gotta go to the physio again

idontknow
idontknow

What if i add reverse curls in after the pullups?

MPmaster
MPmaster

2 years actually

Bidwell
Bidwell

Lads my elbows get kinda sore for a while during and for a few hours after heavy bench.
Am I doing something wrong or do I just have GDE-joints?

Deadlyinx
Deadlyinx

Wrist wraps if you're not wearing them already and you can try elbow wraps some of the older guys here wear them for bench.

Sharpcharm
Sharpcharm

Elbow sleeves would be better. Elbow wraps don't really work without a training partner.

Skullbone
Skullbone

But its only 2plate, I feel like too much of a twinkshit to wear any gear

StrangeWizard
StrangeWizard

Sorry meant sleeves, I need to go to bed.
Wrist wraps
gear
Anyway you're getting pain and that should get rid of it, plus with 2pl8 you're already beyond most normies (if you're in a commercial gym)

Stupidasole
Stupidasole

friendly reminder the sumo deadlifts for the sake of fairness shouldn't be allowed in competition

the people whose proportions make them shit at regular deadlifts (short legs and/or short arms) have an advantage at benching (short arms) and/or squats (short legs)

meanwhile the people who are proportioned to deadlift efficiently with a regular stance tend to have short torsos/long legs and long arms effectively giving them a huge disadvantage on the bench and in the squat

it's only fair that the people who aren't naturally good at one out of three lifts don't get to change the lift to suit them, isn't it?

or we could change the competition rules so that the bench press and squat range instead have a measured standard distance for the bar to travel so that long-limbed people work with less range of motion

likme
likme

Thanks lads, guess I’ll get myself some sleeves

Methnerd
Methnerd

If you can come up with an actual workable method of doing that, I'm sure you'd find people who would go along with the ROM changes.

Good luck with that though. Ain't possible.

Snarelure
Snarelure

shit at squat
shit at bench
good at deadlift
Not fair

New_Cliche
New_Cliche

Not fair
It is very fair. Nobody is forcing you to be shit at this hobby.

farquit
farquit

You can't really alter the ROM on Bench and Squat and maintain fairness. If you chop of range at the bottom of the squat or bench then the joint angles for a taller lifter will not be as extreme most likely creating a mechanical advantage over shorter lifters. If you remove ROM at the lockout you are unlikely to materially effect the lift for unequipped lifters.

RavySnake
RavySnake

Sport isn't about fairness.

askme
askme

having good deadlift proportions will make you deadlift even more sumo

massdebater
massdebater

disposing some Norman khan as we speak , so many little plopping sounds

PurpleCharger
PurpleCharger

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happy_sad
happy_sad

Don't take this hobby too seriously. It makes you look autistic, and it's not a real sport anyways.

Be like Jim Wendler.
Whatever that adds up to, that's my total. Had a good time, blah, blah, blah.

asp.elitefts.com/qa/training-logs.asp?qid=124324&tid=

Compete however you want in whatever fed you want. Put up a respectable total and don't be a bitch about it.

Compete for fun. Have sex. Love life.

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RumChicken
RumChicken

This.
I'm taking it seriously in a personal way, I really want to improve and I have so much fun doing it. But some of the others in my gym are just so autistic and neurotic about it and they don't even get results so it's just pathetic and sad to watch and listen to.

haveahappyday
haveahappyday

Epic dude, u like lifting to metal too?

Shit session at gym today guys, only hit 5 reps on first set of ohp, 3 on 2nd and 1 on 3rd set @ 77.5kg. Only did 3 sets of 10 on bench @ 85kg and 3x8 do ote @ 30kg. I have an eye op tomorrow and will likely be unable to train for a week. Hopefully, I will be able to hit gym in the morning after I mow the lawns.Aim is to squat 3pl8 for 20 reps.

w8t4u
w8t4u

What other options do I have for squatting LP other than 3x5? Anything with more volume and maybe different intensities but not tied to cycles?

DeathDog
DeathDog

What should I do on restday while doing Conjugate training

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BinaryMan
BinaryMan

1x20

eGremlin
eGremlin

pls how do I "have sex"?

Crazy_Nice
Crazy_Nice

I keep getting fucking memed, is it that hard to squat with a lot of volume without being tied down to a 6 week block? Just something that’s simple and weekly or every few sessions, progression determined from a rep out or something?

Evil_kitten
Evil_kitten

not even 2x20 followed by 4x8 dropsets

Snarelure
Snarelure

Any of you guys ran or have opinions on nuckols Slavic Swole?
I have a rack right next to my bed so squatting every day might b nice.

SniperGod
SniperGod

right now just do 3x5 one workout and 3x10 the next for bench/SLDL/press/squat/chins

DeathDog
DeathDog

pls how do I "have sex"?

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AwesomeTucker
AwesomeTucker

Your autistic. Why should I listen to you?

Nude_Bikergirl
Nude_Bikergirl

John Haack is not natty

Evil_kitten
Evil_kitten

pope is catholic

haveahappyday
haveahappyday

Your autistic
Lol.

5mileys
5mileys

This tbqh famlam

PackManBrainlure
PackManBrainlure

tripfag
your
Chad detected

JunkTop
JunkTop

You're 80% right! Good thing too. More traps for me

haveahappyday
haveahappyday

Should I be structuring all my training in a PPL format instead of 3/4 day if I’m trying to do as much as possible to get bigger?

SomethingNew
SomethingNew

Things I've been saying for two years.

Sharpcharm
Sharpcharm

In 90 seconds, you're likely to have only recovered Your ATP to the mid-high 80 percent range.
Factors such as your size and mass can play a part in the needed rest duration also, so for working sets I take anywhere from 3:30 to 5:00
depending on percentages.
Your experience may differ, but if you're not able to produce enough contractile force due to sub-optimal CP-ATP levels, you're not going to be able to stress your body as much and won't force as much adaptation out of your training.

To put things in perspective, there are world class power athletes out there that are taking rests of up to 30 mins between max efforts, so there's nothing heroic or impressive about taking a small rest: it just means you might not be training hard enough.

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Emberburn
Emberburn

What makes u say that?
Is jp Cauchy, Brett Gibbs natty. Wot bout denarauw bronco?

LuckyDusty
LuckyDusty

Dunno, leaning to naturale

Need_TLC
Need_TLC

Did Robert Wilkes molest u?

Booteefool
Booteefool

From what I know about isley, he molested Rob.

w8t4u
w8t4u

No. He's a very principled coach who doesn't have anything but professional relationships with his athletes. But he can still banter the life out of them when he wants

Highlights
Blind lifter complaining about some aspect of procedure at the special Olympics
i don't see how-
Rob:
you don't see anything. You're blind.

I fucking died on the spot.

Need_TLC
Need_TLC

If pl is only a sport at special olympics, doesn't that confirm that powerlifting is for retards?

iluvmen
iluvmen

I’m just trying to save time, doesn’t feel like it’s affecting my workout tho?

TalkBomber
TalkBomber

Stronglifts newbie here, taking a clocked minuted between 5 reps. Is it ok? Can you link a study on your claims?

BunnyJinx
BunnyJinx

4x8 followed by 2x20 at the same weight

Boy_vs_Girl
Boy_vs_Girl

Use this chart. Higher rpe = more hurt feelings.

Attached: Picture-10.png (128 KB, 1075x506)

SomethingNew
SomethingNew

Meant for
What other options do I have for squatting LP other than 3x5?

likme
likme

Don't care. I enjoy it. Worrying about "real sports" is for autists.

And I'm an autist. So, if I'm unconcerned, what does that make you?

whereismyname
whereismyname

just got drafted in the army. Now I have to actually start doing cardio fuck
/blog

Techpill
Techpill

Are you natty?

BlogWobbles
BlogWobbles

Silly third worlders and their conscription.

BinaryMan
BinaryMan

There are loads of sports that aren't in the Olympics, and things in the Olympics that aren't sports, so that's a bad measure.

Spazyfool
Spazyfool

Hi /plg/, do you think it's possible to gain weight (around 10kg) without dramatically increasing waist size if I slow bulk over a couple years?

Raving_Cute
Raving_Cute

My gf is type 1 and lifts, what's up?

haveahappyday
haveahappyday

not wanting to increase waist size

cum2soon
cum2soon

Attached: black-pides-3.jpg (1.18 MB, 2284x1198)

Bidwell
Bidwell

i dont want to go beyond 40" ,thats my concern. until 40 i'm fine

Deadlyinx
Deadlyinx

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RavySnake
RavySnake

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CodeBuns
CodeBuns

I'm king natty, patron Saint of the genetic dead ends.

whereismyname
whereismyname

Mum is going through chemo and keeps breaking bones from shit as simple and tucking in a blanket as well as being constantly sick.

What to do lads, this is stressing me out.

Spamalot
Spamalot

What are your current raw lifts lad?There's something inspiring about you that I can't put my finger on.

girlDog
girlDog

Attached: green-schwein-spaetzle.jpg (1.16 MB, 3200x1350)

cum2soon
cum2soon

If I don't stay wide and flared I get shoulder and upper back discomfort pretty quickly. I had to drop CGBP, I just do floor press and OHP for pressing accessories now, chest seems to take care of itself just with plenty of paused reps.

Evilember
Evilember

Ride a bike for a half hour on your off days and I bet pretty soon you're shaving off a considerable amount of time on your rest periods.

StrangeWizard
StrangeWizard

Do a buttload of hammer curls (like 5x20-30) and keep your pressing reps higher, 8-10 range.

RavySnake
RavySnake

DUP? 3x10, 5x3, 4x5? Pulled out of my ass but it's an alternative.

WebTool
WebTool

How to know how much to eat? Been eating around 3000 cal for a few past days, but still.feels kind of hungry and get sluggish and brainfog sometimes.

173cm/77kg

FastChef
FastChef

240/155/312.5

I don't think I'm inspiring desu.

BunnyJinx
BunnyJinx

You're also not likely to have used significant amounts of ATP doing triples with 80% (approx 8RM).

Spamalot
Spamalot

Mmmmmno. What's your current h/w?

askme
askme

Get right with her and let her know you love her and that you're personally headed in a good direction in life. Sorry dude, cancer isn't fair at all.

Bidwell
Bidwell

I havent eaten at all in past 2 days and im fucking starving.

Booteefool
Booteefool

Different guy I think the inspiring part is you've been at it for 10 years now and you're making steadyish progress while also not having too many owies (at least never see you complain).

P.S tried out another friends bench shirt it bruised my armpits (well skin) and I was like 3-4 inches away from my chest lmaoooo

happy_sad
happy_sad

5'11, 95kg.
want to get to 105 eventually and stay there.

takes2long
takes2long

Eat more and train hard.

Bidwell
Bidwell

155kg bench
status: in the bag

Skullbone
Skullbone

i already ate more and now i need to maintain for quite a while before i can start bulking again

Skullbone
Skullbone

someone making painstakingly slow progress but just never giving up

the autistic dedication you have is inspiring to every GDE out there, even if you're only a gde on 2/3 lifts and a talentchad on one

happy_sad
happy_sad

Dude, fuck off.

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Methnerd
Methnerd

3x int medium bench.
Could i do 85% x 5+ each week instead of the 80% x 9+ as a increase test?
Whats the benefit going to 9?
or should i even do a 5 rm test as in TexasMethod?

Nude_Bikergirl
Nude_Bikergirl

Its true tho, doctors cant decide if i will need surgery so i cant eat just in case i'll have sudden surgery.

farquit
farquit

One day 2-3 singles above 90%
One day 9 triples at 50-70% as fast as you fucking are able

Methshot
Methshot

this has nothing to do with my question

RavySnake
RavySnake

I'm sorry that you need surgery, but your vaguebooking shit is annoying. Go fish for sympathy with your friends and family.

Fuzzy_Logic
Fuzzy_Logic

Nah as long as you guys give me (you) i'll stay.

Stupidasole
Stupidasole

woke up with blocked ear
cannot wear headphones to the gym

JUST

Need_TLC
Need_TLC

Whats the benefit going to 9?
Higher reps sets are better for metabolic fatigue, which helps you build muscle and work capacity.

If most of your training is fairly high rep, then a high rep amrap is a better measure of your strengths development than a low rep amrap.

But do whatever. You're splitting hairs here for whatever reason when it really doesn't fucking matter.

MPmaster
MPmaster

The real question is why do a bench program designed by someone who is not good at bench, or has never coached anyone to be good at bench?

happy_sad
happy_sad

If youre assuming hes the same person saying he hadnt eaten because of his cold from yesterday. hes not. that was me. kill yourself you oversensitive baby

PackManBrainlure
PackManBrainlure

that was me
/soc/
/a/
/lgbt/
/out/

eGremlin
eGremlin

r u autistic?

Illusionz
Illusionz

What's the best way to continually add to your lifts as an late intermediate early advanced lifter? 525/305/475? Progress hasn't stopped but slowed considerably. I've only added 30 lbs to my bench in the last year (had to rehab a shoulder thing) and only 60 to my DL and 80 to my squat.

Nude_Bikergirl
Nude_Bikergirl

99 other boards to talk about your cry-baby bullshit that doesn't have anything to do with lifting or powerlifting

Harmless_Venom
Harmless_Venom

suggest a decent bench program that is not sheiko

Sir_Gallonhead
Sir_Gallonhead

you could have just said yes lad

Deadlyinx
Deadlyinx

suggest a decent bench program that is not sheiko

jtsstrength.com/articles/2014/07/29/building-bigger-bench-cube-predator-cycle/

Attached: 1521115620397m.jpg (110 KB, 768x1024)

RavySnake
RavySnake

5/3/1

RumChicken
RumChicken

GZCL UHF

CodeBuns
CodeBuns

Post the outline.

Booteefool
Booteefool

Bench 5 times a week with one being competition bench & the rest being variations.
dropbox.com/s/n146ej2npqufdbi/GZCL Free Compendium November 27th Update.xlsx?dl=0

askme
askme

never go above 3 reps on comp movements

Firespawn
Firespawn

bench 5x a week

Attached: image.jpg (64 KB, 750x591)

FastChef
FastChef

Only do comp movements at a comp

Crazy_Nice
Crazy_Nice

Never do comp lifts even at the comp.

LuckyDusty
LuckyDusty

I understand if it's too hard for you.

CodeBuns
CodeBuns

what kinda bloodsugars should I maintain? I try to stay as low as possible but is it really a big deal if it climbs above 9mmol/l (162ng/dl)? Has she been able to make progress at all? I've read a lot about diabetics not being able to put on any weight whatsoever

hairygrape
hairygrape

no idea but remember bodybuilders use insulin to grow

Its one of the most anabolic hormones in the body after all

Methshot
Methshot

Meeting Sheiko IRL in april lads, 2 weeks before nationals.

CouchChiller
CouchChiller

My bench is Elite. I can't risk overtraining doing meme programs designed by some kid on the Internet.

farquit
farquit

Trip on sam

Methshot
Methshot

Well buddy you ain't gaining 22lbs without an inch on your waist, sorry.

BinaryMan
BinaryMan

cannot wear headphones
Good.

Nuckols has a dece bench and the 3x programs are solid, be mad about it somewhere else.

JunkTop
JunkTop

I understand if it's too hard for you
How much do ya bench, big man?

Crazy_Nice
Crazy_Nice

This is precisely the place to be mad about it.

askme
askme

135 on a good day

SniperWish
SniperWish

What, in general or during training? It's good to keep it a little higher during exercise and you'll sometimes see it climb during exercise due to glycolysis. I know one WL guy who uses insulin even during training session but my girlfriend does quicker and lighter fullbody sessions usually and doesn't need to be 'that' on top of it. She's also not really trying to gain weight but she's leaned out and gotten stronger since she started.

For baseline, talk to your endo, but 162 is high. It's not "oh fuck" high but you certainly don't want to be living around there, try to keep it between 80-120 for the most part.

It's shitty but you'll get into the swing of it soon enough. Plus wide-spread beta cell encapsulation can't be too much further off.

BinaryMan
BinaryMan

type 1 only uses insulin to make up for what their body doesn't produce

Poker_Star
Poker_Star

explain

whereismyname
whereismyname

so it doesn't matter?
cant be worse than 531, gained 5kg on bench in 17 weeks on that shit
yeah, no.

Attached: 1519985257256.jpg (32 KB, 276x480)

Stark_Naked
Stark_Naked

Please be kilograms

Supergrass
Supergrass

531, gained 5kg on bench in 17 weeks
Lol, how can you fuck up 531? Like, just read the book nigguh.

Illusionz
Illusionz

Someone forgot to have sex

Emberfire
Emberfire

Have fun. He'll leave a lasting impression.

Attached: IMG-20170605-123553.png (949 KB, 1080x1061)

Firespawn
Firespawn

I'm still salty about weighing 10kg more then you

Stark_Naked
Stark_Naked

I'd be more salty about being out-totaled by me desu lad :^)

you must deadlift a lot less than me for that though?

Stupidasole
Stupidasole

This is my current routine (based off TM template):

M
Squat [email protected]~85% 5RM
Bench [email protected]~85% 5RM
Deadlift [email protected]~75%5RM

W
Squat [email protected]~85% Mon
Overhead Press 3x5
Rows 3x5
Weighted Dips 3x8-12
Curls 3x8-12
Farmers Walks

F
Squat [email protected]
Bench [email protected]
Deadlift [email protected]
Chin-Ups 3x8-12
Curls 3x8-12
Farmers Walks

Been seeing decent gaines for Squat and DL, but struggling with Bench. Does it make sense to swap out OHP for incline on Wednesdays? Or switch Friday's Chin-Ups to Weighted Dips? Too much volume on Wednesdays overall?

I've had a couple people suggest I switch to a 4-day template, but it's p much impossible for me to go 4 days a week given my work schedule, so stuck with 3 days ATM.

Harmless_Venom
Harmless_Venom

why dont you fggts never list your stats when you come up with problems like these

Playboyize
Playboyize

did read it
have a gf

the thing is that i would stall at the same weight all the time. changed the routine (BBB, FSL, Jokers, pyramid, ect) and still the same. my squat has gone up tho

Skullbone
Skullbone

205lbs bench
350lbs squat
340lbs DL

StrangeWizard
StrangeWizard

your height and bodyweight are part of your stats too u dummy

Skullbone
Skullbone

5'11
~185 lbs
black hair
green eyes
scared of heights

Crazy_Nice
Crazy_Nice

black hair
gde

LuckyDusty
LuckyDusty

pls

Snarelure
Snarelure

move dips to Monday

replace bench with a variation; long pause bench for 5x5 would be good.

Ignoramus
Ignoramus

100 banded tricep pushdown
How often? Does it cause nucleus overload?

Attached: band-push-down2.jpg (19 KB, 350x263)

Need_TLC
Need_TLC

if im doing dips monday instead of wednesday, think it makes sense to do dips friday as well?

and you mean replace monday's flat bench with a variation - so I'm only benching 1x week?

Gigastrength
Gigastrength

3 hours per day in the gym for late beginner stats.

Wow, much dedication, lol.

Attached: 1521087860519.jpg (172 KB, 678x960)

Emberfire
Emberfire

if youd do a bench variation youd still be benching 2x

long pause bench is still bench, exact same movement you just pause for 3sec on the chest. also no dips on friday dont make sense, implement some backoff after the topset on friday

you want most disruption on VD, but the rookie mistake is doing it too heavy, you can make progress doing light weights relatively

Soft_member
Soft_member

that makes sense, thanks. do you think it's worthwhile to keep OHP on wednesdays or swap out for incline?

Poker_Star
Poker_Star

I was making decent progress on gomad until I started shitting liquid. I seriously think I gave myself lactose intolerance somehow, or at least exacerbated an existing mild intolerance I already had.

Anyways. I started out very Skelly, 135lb 5'11" almost a year ago. Now I'm 165, my lifts are as follows:

255*5 squat
120*5 press
150*5 bench
275*5 deadlift
120*3 power clean
+55*5 chin
155*5 bent row

I stopped doing linear progression months (ss) ago, now I'm doing a modified Texas method program. I feel pathetic whenever I hear rip talking about novices, like my weight and lifts are what he expects beginners to start the program at or close to. So I guess my question is, should I be eating more or something, working harder, and still trying to eke out more from linear progression? Or can I just keep doing intermediate programming and achieve adequate lifts?

BunnyJinx
BunnyJinx

if you like ohp i would keep it in

from what ive seen incline as bench accessory is overrated. It actually seems to be a better accessory for ohp, i got that from watching all the strongman training

hairygrape
hairygrape

if youre eating less than 1kg (dry weight) of pasta everyday are you really trying?

Playboyize
Playboyize

135lb 5'11" almost a year ago. Now I'm 165
You're either a recovering anorexic, or you were a completely sedentary child who probably ate nothing but occasional poptarts.

Evilember
Evilember

If you can tolerate milk at all you should still be drinking it and definitely start doing more upper volume than standard TM contains.

LuckyDusty
LuckyDusty

bumping this af

RumChicken
RumChicken

should I be eating more or something, working harder
the answer is always yes to both of these. dont try and force LP beyond what your GDE body can manage tho, its a waste of time

FastChef
FastChef

cool. in that case, do you think there's a more valuable accessory for flat bench than OHP/incline? dont mind OHP but feel like it has less carry over to bench than I'd like

Harmless_Venom
Harmless_Venom

at 5'11 with an average frame you should be at least be 90kg lean

ohp is good for shoulder health, also depends on the weakness

every bench day

Spamalot
Spamalot

Neither. I was just sedentary, with a standard "healthy" diet. Now I eat slightly more of what I was already eating, plus cheeseburgers, pasta, eggs, and milk (now lactose free). I don't have a big appetite, so eating even as much as I am now (which probably isn't enough) isn't comfortable. I feel bloated and shit more than seems normal.

girlDog
girlDog

Do OHP, it's good for shoulder health.

massdebater
massdebater

I get diarrhea after too much pasta.

Inmate
Inmate

Do something like CGBP 3x8 followed by OHP 3x10.

RumChicken
RumChicken

how do you boyyos structure squats and deadlifts through the week? currently doing deadlifts on mondays and squats on wednesdays and fridays and would love to get another deadlift day in but i'm unsure where or if. deadlifts are far into intermediate territory, squats are catching up just below intermediate

should i add another deadlift day cause it's fun or just not fuck with it and let my squats catch up

New_Cliche
New_Cliche

I do squats and deadlifts monday/thursday.

Raving_Cute
Raving_Cute

wait a sec... r u trying to troll me

Soft_member
Soft_member

Monday: S&B
Tuesday:D
Thurdays:Paused S&B
Friday: Paused D

idontknow
idontknow

how do you boyyos structure squats and deadlifts through the week?

Monday
Deadlift 5/3/1 sets, FSL sets.
Paused or Front Squat [email protected]%

Thursday
Squat 5/3/1 sets, FSL sets
Snatch Grip or SLDL, [email protected]%

TreeEater
TreeEater

Thanks Jim.

Sharpcharm
Sharpcharm

Squat Mon and Thurs, deadlift Tues and Fri for me.

Tues is almost always a variation, Fri is comp lift.

No. CGBP will still be 'light' by its nature, OHP is just assistance so it's pointless to prioritise it over a bench variation.
Doing it after CGBP will mean it's light enough to not interfere with bench progress but still getting the overhead training for shoulder health.

StonedTime
StonedTime

cheers

BunnyJinx
BunnyJinx

I still alternate bench and press, but instead of the volume-light-intense rotation, I just alternate 5sets5reps & 5sets3reps, incrementing each by 2.5, with the 5 rep sets 2.5lb behind the 3rep sets. (So basically I'm adding 15lb per month) When tried doing a heavy single on bench with the standard TM, my shoulder was fucked for over a month.

Ignoramus
Ignoramus

cgbp
light
Its literally heavier than wide grip.

5mileys
5mileys

Don't go as heavy then?

Evilember
Evilember

Don't go as heavy then?
This

The larger ROM necessitates less weight for the same sets:reps:RPE, ergo it is 'lighter' in comparison to a wider grip.

Attached: b4f.jpg (25 KB, 569x428)

Nojokur
Nojokur

so light CGBP and then light OHP? is there a general percentage you recommend to do them at? maybe like 75-80% of 5RM? afraid that doing a ton of volume on recovery day could affect my recovery going into ID

Illusionz
Illusionz

But thats just wrong, lets assume 3x8 i 70% if your wide grip is 120 and close grip is 145 then its gonna be heavier

Crazy_Nice
Crazy_Nice

sounds like someone has weak pec development

5mileys
5mileys

ok raffy

Poker_Star
Poker_Star

What's your programming? This looks better than grinding out LP or TM.

Sharpcharm
Sharpcharm

Heavier than hands to collars maybe, unless you're somehow the ultimate chestlet

Spazyfool
Spazyfool

Pure math

MPmaster
MPmaster

How to press 4x a week?

Deadlyinx
Deadlyinx

I don't quite get how to hold the bar in the low bar squat without using much of the arm/elbow?
The only way I found was when I really stick by elbows out to the back, but that makes my shoulder area cramp really fast.
If I don't excessively stick them out then there isn't much of a shelve and I end up with way too much weight on my arms

BlogWobbles
BlogWobbles

afraid that doing a ton of volume on recovery day could affect my recovery going into ID
If you're getting scared of intensity day, maybe it's time to change your programming to something that progresses monthly instead of weekly.

Nojokur
Nojokur

Friend did me a 4 week RPE based micro cycle that I've been runing for the last couple of months. Comp lifts you work up to a single @8 then working sets based on that days e1rm.

SomethingNew
SomethingNew

The fuck are you even on about? The assumption for most people is that their CGBP is weaker than their comp grip because it's a larger ROM.

Techpill
Techpill

What?? I thought it's weaker because it requires a lot more triceps and thus creates a new point of failure usually weaker than that in a wide grip

TurtleCat
TurtleCat

Wide grip is inferior mechanically tho.

TechHater
TechHater

just lift the damn thing up

CodeBuns
CodeBuns

It isn't tho. Mark.

New_Cliche
New_Cliche

variation in intensity, volume and exercise

Nojokur
Nojokur

what's your rationale for doing sets of 3x8 instead of 3x5? wouldn't they be more hypertrophy-focused

obviously i am noob

Lunatick
Lunatick

You'd want to start no higher than an RPE 7 I'd say. Percentages will change depending on your relative strengths in the bench. Pointless programming OHP off bench percentages too.

5mileys
5mileys

If you're flexible enough, it's best to have a closer grip, so your forearms are as vertical as possible.

idontknow
idontknow

muh hypertrophy
repetition method look it up

Playboyize
Playboyize

Im not mark.

Snarelure
Snarelure

Sheiko. Or DUP. Or Just LP to the point of inevitable injury. What would I do? Something like bench, OHP, bench, incline.

RavySnake
RavySnake

Well it's obviously not mechanically inferior if most people are stronger with a wider grip.

eGremlin
eGremlin

So is isley meme'Ing when he says every natty should bench max legal?

Illusionz
Illusionz

A lot of programming questions today, heres a good video about programming.

youtube.com/watch?v=cEZtSmCB8a8

Raving_Cute
Raving_Cute

Upper body mass is generally a weak point for intermediates, so yes for hypertrophy.

At what point did I say wide grip? Competition grip is going to be individual. CGBP is then going to be relative to the competition grip the lifter chooses.
And even if it is mechanically inferior, by the time we bring arching into the equation the ROM reduction can offset any mechanical difference.

a lot more triceps
It's not as big a difference in tricep activation as people make out, afaik. The biggest difference is the increase in ROM.

Gigastrength
Gigastrength

more rom

But some people's arch actually peaks at the very bottom of their rib cage, which is exactly where you touch in a close grip bench - so CGBP is actually their shortest ROM

GoogleCat
GoogleCat

so CGBP is actually their shortest ROM

Attached: 1510428186675.png (38 KB, 499x338)

Fuzzy_Logic
Fuzzy_Logic

Jerking off punks under the Queensboro Bridge for 5 bucks a man doesn't count.

Deadlyinx
Deadlyinx

he thinks you can touch wherever you want with a wide grip
DYEL?

Methshot
Methshot

programming is easy as fk

Evilember
Evilember

Reducing work on the bar is advantageous. Appeal to authority here but look at the best benches- mostly all max grip. Individual proportions might explain why they bench like that and are elite but iirc gnucks advocates a moderate grip for training.

Evil_kitten
Evil_kitten

makes sense. what's your rationale for CGBP vs. incline?

Deadlyinx
Deadlyinx

Touching closer to the nipples with a wide grip will most likely still be a shorter ROM than a close grip at the peak of the arch.

Lord_Tryzalot
Lord_Tryzalot

With cgbp you can maintain the same setup as your comp bench except the grip width so muh specificity etc, but mostly I just prefer it because incline feels AIDSy to my shoulder, and I'm also used to programming for people with more limited equipment so it's just a personal bias really.

Harmless_Venom
Harmless_Venom

Elbows behind or as close to the body as possible in the low bar squat guys? Contradicting info eveywhere, Feigenbaum for example advocates as close to body as possible

CouchChiller
CouchChiller

Tuck em down, cranking back the elbows can get painful and cause you to dump forward.

Illusionz
Illusionz

veekyforums.com/thread/45166329/health

veekyforums.com/thread/45166329/health

Fresh hobby general.

TalkBomber
TalkBomber

Most of those are projections

StrangeWizard
StrangeWizard

mixed with green eyes
literally the best combo

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