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owww my spine edition

>Useful links
https://docs.google.com/spreadsheets/d/tZIonSOwhM3iM0gTYVXuUAw/htmlview
>>
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1rd for ass
>>
>>43127719
wuts that on her back
>>
>>43127729

Looks like a price tag.
>>
>>43127729
Her butt i think. It is larger than some.
>>
>>43127745
>>43127748
no i mean those moles
>>
>>43127659
how many calories do you dudes average a day currently and what are your goals
>>
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there is no turning back now
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>>43127794
what were your lifts again and what class
>>
>>43127773
3500 or so

Have been steadily increasing bodyweight for a few months from 190# to 210# (202 this morning)
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>>43127773
2500 im trying to be a big boy
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>>43127794

Thx for the heads-up twink
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>>43127719
ugly
>>
Why does benching with an arch wreck my lower back? My arch isn't even bordering on extreme but I'm on my toes- it feels like the muscles get beat up by it more than anything
>>
>>43128003
Are you warming up your arch?
>>
>>43128003

Look at the anatomy of your lower back. It's not designed to function much whilst arched or extended.
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>>43128033
s m h f a m
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>>43128003
Because you are new at it, the soreness will go away eventually.
>>
>>43128018
No, how do I do this?
>>
>>43128079

Enjoy your cauda equina syndrome
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>>43128111
By stretching your lower back more before benching, pressing down over a foam roller, bridges etc.

After benching you can do some quick foam rolling and your back should feel better pretty fast.
>>
>>43128113
Just a bit of an exaggeration there lad
>>
>>43127859
Something must be extremely wrong with my accounting. How much fucking weight are you supposed to put on while eating 3500 cal/day? I've been stuck at ~151 for like a week and a half.
>>
>>43128229
Now that I think about it I'm probably closer to 3800-4000. Idk, I'm trying not to monitor macros too closely for the near future.

1 week is such a short period I wouldn't overthink it
>>
>>43127841
Lifts: baby weight
Weight class: twink
>>
How to try harder at eating. I do my best in the gym, but I'm stomach gde. Lately I can't even force myself to eat more because I feel so sick. It doesn't help that even if I eat nothing whole day I barely feel hungry.
>>
>>43128294
The gainz do not feel proportionate with the annoyance of drinking 1.5 liter of whole milk a day + the rest of the shit.

This is my shitty, shitty skelly weight from the third of october. It sucks.

152
151.6
151.2
151.6
151.2
>>
>>43128132
what are so good lower back stretches senpai? my hamstrings are tight af so I can't into a pike pose
>>
>>43128003
try to get your arch more from your upper back than lower back, when i started benching i had a massively hyper extended lumbar and didnt know how to leg drive so my erectors would cramp nearly every time, its also just something they need to get used to
>>
>>43128376
well duh if you wanna eat a lot you need to eat freqeuntly and calorie dense foods

i can fast all day and eat one meal and not get hungru, but if i eat like 6 small "meals" i get hungry real fast
>>
>>43128447
But I don't have time for that. I have classes from 8-13 and then from 15-21 without any breaks.
>>
>>43128393
it takes more than 5 days to get big son, scale weight doesnt mean SHIT baka fucken girlfriend losing weight over time and freaking out errday at the scale, focus on eating and lifting and dont have these faggot periods of like entire weeks where you dont eat properly, weigh yourself in a month skellyman
>>
>>43128475
Are you taking 4 years of classes at once wtf
>>
>>43128441

Figure Four:
Site on the floor with both legs extended. Bend your left knee so that the sole of your foot (or shoe) is in contact with the inside of your right knee. Stretch forward with first your right hand as far as you can with a goal of grabbing the sole of your right sole. When you can do that try to get a grip with both hands. Switch to other leg.

Ballet Barre:
Find a ledge, or squat rack safety bar, or anything just below waist high. Bring your right leg up to it and rest your heel on the ledge or bar. Stretch forward first with the right hand to try to grip the sole (like in the first exercise) and then with both hands later. Change legs.
>>
reeee how do i get big calves
i squat 4.5 pl8 and my legs look dyel in shorts
>>
>>43128488
>dont have these faggot periods of like entire weeks where you dont eat properly,
>tfw can eat only 500kcal easily for over a week.
Eating is hard.
>>43128520
I mean it's only 3 times a week, but not lifting for 3 days in a week is fine, not eating for 3 days is pretty shit for me.
>>
>>43128537
have you tried training them
>>
>>43128549
I do calf raises everyday or eod on my stairs and they still look dyel
>>
Mates gave me a free leather jacket

Feels good man
>>
>>43128566
Have you measured them ? Sometimes the body dysmoprhia sets in bruh I sometimes think guys with 13 inch arms have biggers arms than my 16 inchers.
>>
>>43128572
Dude. This. I was just with the lads and they have quite big arms and i was getting jealous. I then took off my jacket and realised I had bigger arms lol.

Body dysmorphia is shitty as hell
>>
>>43127794
>>43127970
Let's make this the highest /plg/ attendance at a meet yet.
>>
>>43128537
run in soft sand, hike, cycle long distances idk
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>>43127659
Is this really that bad? Or do you learn to live with it?
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>>43128627
https://www.instagram
.com/p/BZxaUS3BtRH/?taken-by=jessenorr
i think hes doing ok
>>
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>>43128572
why the fuck do i get this so much, i have 17 inch arms and nearly every skelly cunt bumbling around the fucking town looks like they have bigger arms than me
>>
>>43128653
>not trying to push my back too much
>585 for 8
Fucking talent chads.
>>
>>43128671
The virgin fatceps vs the chad pythons
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>>43128713
tfw 20% bodyfat 17 inchers are probably 15 inches lean

>why live?
>>
>>43128794
Just never cut then :^)
>>
>>43128848
I've been on a cut since February and I want to kill myself. Dropped 45lbs so far
>>
>>43128794
cut and bulk, cut and culk. you should never be above 15% anyways. diminishing returns set in after that rapidly, you can much less muscle than fat the more you gain weight. cut till 10%, then bulk up, maintain for a bit, repeat.
>>
>>43128794
>20% bodyfat 17 inchers are probably 15 inches lean
The fuck kinda cutting are you doing I only lost 0.5 inches when I went down to 12% from 25ish.
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>>43128890
>you should never be above 15% anyways
I never get any strength gains unless i'm above that...
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>>43128890
I'm trying senpai, it's been a long hard slog and I've just had a month's break eating maintenance. Started cardio today so I'm hoping to get down to 15% by christmas then eat at maintenance during festivities, cut the rest then hit a lean bulk for the rest of the year. at least that's what im hoping
>>43128903
it was just an exaggeration, I'm down 45lbs from 280 and I've not lost any size on them yet
>>
>>43128966
>>43128794
I'll forgive you for the exaggeration since you post cute animals.
>>
Lads what do you do outside of plg and liftan?

Play vidya here, and reading just got into hobbit shit is good.
>>
>>43129030
Currently my only other "hobby" is riding motorcycles.
Pretty easy to get into if you're as untalented as I am lol.

The best hobbies to adopt are team sports, without a doubt, so try some.
>>
>>43129030
I just started running, I play a lot of vidya, and I'm currently studying/doing work experience for a postgrad medical degree in language pathology. however, I live in the middle of nowhere in the UK and all my friends have moved away for uni (younger than me) or moved for work in another town. I'd love to work or get outside more but there's no part time jobs here and i dont drive so i cant get around the mountains
>>
>>43129086
Where abouts in Midlands ladd?
>>
>>43129050
I tried rugby couple of times always fucks with my recovery but fun stuff.

>>43129086
What vidya you play? Language pathology how does that differ from normal pathology? Where do you live in UK, living in Ayr scotland atm.
>>
>>43127659
>I keep defeating my own self,
>and keep repeating yesterday.
Lyrics so true they hurt
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>>43129030
Not much tbf, work together with school and I barely have time even for lifting. Maybe I'll play some game for hour or two during a week.
>>
>>43129114
>midlands
na, lake district
>>43129119
^^ and I mainly play stuff like fallout and the witcher 3, but i recently got back into the assassins creed games, just finished up black flag and it was some good shit. Language pathology is a medical mainly concerned with communication disorders, so stroke victims suffering from language centre damage in certain parts of the brain, people with cognition related language issues, or kids with mental or physical developmental language issues. From what i've read/done as work experience it seems great and I really do enjoy it, but the courses are ridiculously competitive
>>
>>43129179
*medical field- and i forgot to add that those are just examples, there's a monstrous range of shit that can be wrong with people's language and it's nearly impossible to know it all
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>>43129179
Lake district is like the middle of nowhere lol
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>2017
>still doing powerlarding instead of Olympic lifting
>doing slow bullshit movements instead of throwing barbells over your head like a savage
What are you? Jason blaha?
>>
>>43129204
>being in the middle of nowhere is bad
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>>43129222
Yes it is, and quite frankly you should feel bad about it too.
>>
>>43129211
trip on panzy
>>
>>43129179
>Lake district
Lovely part of the country shame about no car visited it couple of times when I was living in Dumfries.
I heard lots of good praises of black flag probably should give it a go I only played first asscreed and the missions kinda got very repetitive but i enjoyed the boss killing.
Thats's pretty cool man I didn't know that aspect of pathology existed, are you an FY/Doc wanting to go into pathology or more of a pathologist?
Pathology has to be competitive, 9-5 job, don't deal with patients decent pay, occasional dealing with annoying surgeons/doctors, if I didn't like surgery i'd probably go for something like that.
>>
>>43129235
There's literally a place called dumb fries in the UK??
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>>43129211
I unironically would have gone for Oly if the clean and press was still there the other lifts aren't savage enough in comparison to PLing.
>>
>>43129226
Only poor fags live in cities.
T. Meme coin millionaire living in the countryside.
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>>43129242
Yeap, best eggs i've ever fucking had in my life in there too.
>>
>>43129261
Gib money pls British Sean
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>>43129252
Push presses and presses are still an important part of training. But I also wish the clean and press was still part of oly lifting. Faggots that cheated got it removed.
>>
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>>43129222
yeah that's what i said
>>43129204
>>43129235
the lake district is fucking gorgeous, you're right, but being stuck in one village here with no car to get around drives me insane. Best I can do is go eat chips by the lake and laugh at the old people being racist to little arab kids and the boatloads of chinese people taking pictures.
I'm actually a linguist hoping to practice as a speech language pathologist, and I want to do some research into bilingualism further down the line, maybe some teaching too. The scope of the field is pretty large desu, I can choose to work in a clinic, school, the community in an outpatients role, solely with kids in a Child development centre, or I can work mainly on ward assessing/treating patients while working with the other medical staff. And it's pretty fucking bad for places, the unis i want get about 250 postgrad applications with only 25 places, but the fact that it's no longer NHS funded is a double edged sword- more places meaning i have a greater chance, but it also means I have to attempt to fund a 6k per year 2 year course with one 10k student loan
>>
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>she even has a great relationship with her parents

she's got it all lads

:(
>>
>>43129337
Be prepared for when she doesn't love you back. Ouch.
>>
anyone have any tips on progressing from heel up benching to flat feet? I want to compete next summer but my county's only meet is IPF and I get almost no arch or leg drive from flat feet
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>>43129366
oly shoes help
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>>43129361
:(
>>
>>43129366
what country are you from
>>
I want to answer stupid lifting questions
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>>43129406
UK, i live in an empty county
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>>43129412
why do my diddies suck off the floor?
>>
>>43129412
how 2 get big?
>>
>>43129366
Its as simple as implanting your feet as far back as you deem comfortable, pulling yourself up to the bar, forcing your shoulders back, down and tight, then pulling yourself down the bench without moving your feet.

I find its easier to work on lowering my ass to touch the bench more, than it is to move my feet back more. One you find your setup, you never lose it.

>>43129442
Poor setup if conventional deadlifts, or if you pull sumo, that's absolutely normal and you just need to not give up so quickly.
If conventional then try and reteach yourself how to pull conventional.

>>43129446
Purely volume. High volume, good diet, quality sleep, consistency and high frequency.
The biggest guys I know are in the gym almost every day of the week.
>>
>gnudi with a bolognese that took all day with a mountain of parmesan on top

Fuck this is good.
>>
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More questions now.
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>>43129515
what can i do to fix my bar path?

why am i falling slightly forward at the bottom of my high bar squat and not correcting the back back to mid foot till I'm halfway up?
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>>43129592
bench press bar path*
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>>43127773

2500

4000
>>
>>43129174
Nice blog
>>
>>43129592
That's a difficult question, these questions are always related to incorrect form, always. And it's very hard for me to analyse your squat over the internet.

Give this a read, it may help.
http://yashathoughts.com/check-your-balance/

>>43129604
Bench bar path is a super easy fix, simply by flaring your elbows the bar path will make the correct pattern. The bar path should like like a "J". You start with the bar over your chest, bring it down to a few inches below the nipple, press and flare your elbows and it will naturally come back to a few inches above your nipple.

Just use your nips as a point of reference
>>
>>43129515
What are your personal best lifts and your body weight
>>
>>43129637
https://youtu.be/H_1V7_gBbg4
here is me high barring 100kg if it helps

and how much flare is enough? I currently use the cue of bending the bar towards my feet to create more torque at the joint, but I've noticed my bench path has been whack ever since i moved gyms and had to deal with their shitty bench
>>
>>43129686
I like that squat, honestly that seems like an issue that will resolve itself over time or with wearing a belt. I high bar in a very similar way and my belief it's my stance that is causing the "issue". But its a very minor issue.

You flare your elbows until they are perfectly horizontal, like a straight line going from elbow to elbow.
Adjusting to a new bench is very real, give it a couple months to become proficient on the new bench.

>>43129653
I'm not going to post again after I sober up so who cares
>>
>>43129715
Nice blog
>>
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>>43129732
>>
>>43129715
I used to oly lift when I was a teenager so high bar feels great to me desu, but all the diddylifting has made me try to use my posterior chain in the middle part of the lift, or at least that's how it feels. I've tried to keep my knees out more as i come up recently but I've had to drop the weight

And I've only just got used to the new bench yesterday, it;s been giving me shit since I joined 3 months ago cos its slippy as shit, its a hybrid incline bench so there's a shitty fucking gap, and to top it all off the J hooks are just a little bit too high for me to unrack with a tight back because the bench is made for spastics who want shoulder cancer
>>
just started front squatting any tips?

at the moment the bar sits on a bone on my shoulder and it's quite painful, this cant possibly be the correct form
>>
>>43129912
It is. You basically just have to get used to it. Eventually the pain subsides
>>
>>43129912

Try growing some muscles.
>>
trying to upload webm of me squatting but file size is too big. How to compress?
>>
>tfw pain in left trap doing front squats
>tfw estimated front squat max is only 70% my BS
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>>43130332
just upload to youtube or use webm for retards and set max size.
>>
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>>43129337
*blocks your path*
>if you want to date my daughter, you must defeat me in hand to hand combat

what do?
>>
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:smugpepe:
>>
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>>43130365

here is 385lbs x 6 . Sorry my shitty Iphone cut off early because my storage was full.

https://www.youtube.com/watch?v=WnG2oEYOLn4

hows form? What can I improve on? Today was my 2nd rep test on layne nortons PH3 so it was the second phase. My first rep test I blasted through my prescribed reps. This one I barely hit my prescribed reps and just in general recently ive felt like my training has declined incredibly. The volume and intensity on this program is really no joke and im still not even sure if im supposed to move onto the 3rd phase (overreaching phase). From what ive read this phase is meant to wear you down from the intensity and im not sure if its even worth it at this point seeing as though my lifts havent increase that much more. Thinking about just running 5/3/1 again because that was the only real routine I saw good strength gains on.

tldr; not sure if PH3 is a legit program, might switch back to 5/3/1 because PH3 is wearing me down despite starting the program with the recommended wilks of 300
>>
>>43130430
Jack Daniels is such midrange whisky. As a superior whisky drinker myself I can tell you that the best whisky is in fact that of the whisky you can only find in ancient barrels hidden deep beneath the catacombs of Austria, Newzealand.
>>
>>43130457

I'm not a huge fan of PH3, but with programs like that you really can't expect to see huge gains mid-cycle because of all the fatigue being built up. Any strength gains won't become apparent until you deload or peak.
>>
how do I deal with a torn callus? I can't do the death lift without it feeling like I'm chopping my finger off ;(
>>
>>43130623
then what do i do? Im willing to drop the program entirely at this point but i have no idea what to run. Essentially at this point im lost as fuck, all my lifts are sucking more and more, and i cant find one program that actually brings all my lifts up. 5/3/1 worked for my squat but even then my dead and bench just stalled out. wtf do i do
>>
>>43130662
You quit being a pussy
>>
>>43130662
Don't tear them next time
>>
>>43130676
no seriously, i used to compete in bareknuckle boxing, heavy deads today hurt more than that

>>43130681
no shit
>>
>>43130662
Straps
>>
>>43130704
I've been lifting 5 years and never managed to tear calluses on my hands. How literally everyone on /fit/ does that is beyond me.
>>
>>43130729
try putting plates on the side of the bar?
>>
>>43130744
Try learning how to grip?
>>
>>43130729
Some people lift more than 2pl8 m8
>>
>>43130457
PH3 is a shit tier program, no one should run it. The relative intensity is absolutely retarded. Natty Dr. PHD Layne "they said he wouldn't come back" fedora lord Norton is literally too retarded to design a program .
>>
>>43130672
Project momentum
>>
>>43130719
Hey lets chat
>>
>>43130769
have I really been memed into thinking layne norton is legit? I thought he was actually a respected individual in the overall lifting community.

>>43130773
never heard of it
>>
>>43130662
Super glue your hand and use straps and quit being a pussy
>>
>>43130837
About?
>>
>>43130846
No he's a scumbag
>>
>>43130846
Lame Nordstrom is a drug-using psychopathic piece of shit.

You're better off running a program with sensible volumes and intensities.
>>
>>43130846
Layne Norton has some big lifts and a "PhD". Despite that he continually injures himself and then insists that he's doing absolutely nothing wrong.
I'd say he's like a tall guy that keeps bashing his head into a low rafter and keeps insisting that he doesn't need to lower his head because there's no way he'll run into the same rafter again.
>>
>>43130874
>>43130875

okay fuck me then. Can you recommened me any good programs? I was considering sheiko
>>
>>43130863
but then how do i get the strap off
>>
>>43130846
> Respected
You were memed.
>>
>>43130883
You superglue the calluses to seal it shut, not super glue the strap your hand you retard
>>
>>43130882

I wouldn't run sheiko as anything except meet prep. Also if its the sheer volume on PH3 beating you down Sheiko might not be the best alternative. Even the low load programs are motherfuckers.
>>
>>43130895
oh
>>
>>43130871
um um um, about bench volume. I am trying to build a large chest purely with flat bench and very occasional DB flies, but the majority of my volume is from flat bench and close grip bench.

Perhaps we could discuss how to find appropriate volume to stimulate the muscle and grow a large, bench specific, chest.
>>
>>43130901
The problem with ph3 isn't the volume. The volume on its own isn't that inane. It's the relative intensity. 3 sets of 9 isn't that much but when all of them are rpe9-10 it becomes an issue
>>
>>43130913
Bench more. Eat more. Sleep more. Repeat
>>
>>43130916
yes this totally makes sense now that you say that. The second block was too much, which is why i said in my OP that ive been feeling worn down because every session is literally RPE 9.

>>43130901
please recommend me a program im practically begging at this point..
>>
>>43130932
RED intermediate
>>
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Just finished the second week of sheiko intermediate medium load, holy shit this is harder than I thought it would be
The weights looked easy when I looked at the spreadsheet before starting, ex 165kg 5x5 squat on the first day when I did 180 5x5 the week before on TM, but it turns out the insane volume gets to you
also on a 1500 calorie deficit (lol) which doesn't help
On a side note, sitting good mornings are my new favorite lift
>>
>>43130946
*RTS
>>
>>43130950
You can't fix stupid.
>>
>>43130922
This is all well and good, until you're in the gym, your gym oneitis is spotting you, you're going for a PR, heaviest bar in the entire gym, everyone stops and stares and you miss the rep and the qt spotting you can't lift it up so you're forced to do a roll of shame and humiliate yourself in front of everyone.

If only you had done more volume...
>>
>>43130951
You're the man. Can I add accessories to this to try to get hypertrophy work in ?
>>
>>43130950

>post Chaeyeon

Here is your (You)
>>
>>43130967
You don't need to. Throw in curls if you want but do the program as is for the first time you run it
>>
>>43130967
It's super flexible. Download the RTS manual if you can find it for free
>>
>>43130982
>you dont need to

can you get pretty decent size gains on something like this?
>>
>>43130993
yeah, i put 100lbs on my total running project momentum a few months ago. Mike T knows what hes doing
>>
>>43131012

He does, but Project Momentum is not something I'd point to for that. Some people got massive gains but almost as many people went backwards on it.
>>
>>43131012
Did you also gain 20lbs bodyweight?
>>
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>>43130977
thanks

>>43130960
what did you mean by this
>>
>>43131012
i thought you were talking about RTS?? Would regressing to something like RTS after all of the volume of PH3 make it not work for me?
>>
>>43131035
Running sheiko on a hard cut is fucking retarded.

Source: you.
>>
why dont my arms definitely grow
>>
>>43131069
nah mate I think I'll be fine, I'll keep you updated
what else am I supposed to do on a cut to lose my gains?
need to lose like 35 lbs and doing something like TM or Madcow and lowering the weight every week would be weird
>>
>>43131100
to not lose my gains*
fuck, need to sleep, 5 am here
>>
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ok so i checked the project momentum data out

holy shit that injury rate, double figures across the board separated by age groups. considering power-lifting has a yearly injury rate of something like 4% and this was a 8 week program


in 8 weeks of regular powerlifting training you have a 0.62% chance of injury, ZERO POINT SIX TWO
>>
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>mfw i broke a 3 week plateau for my 3RM on squats today by a very comfortable degree
>mfw i'm finna get absolutely fucking CROCKED

who /strong progress/ here?
who /intoxicated fun/ here?
who /gonna drunk wank and choke yourself for heightened intensity/ here
who /gotta numb some feels/ here?
who /kraken/ here?
>>
>>43131142

The injury rates are bad, but they look worse because the usual injury rate studies only count significant problems while Momentum was counting everything past 'feeling a little banged up'. Only a few of those were big enough to disrupt training, let alone count as a major injury.
>>
>>43131173
>"Eight percent reported significant injury that forced them to modify the training in meaningful ways. Seven percent reported that they were unable to complete the program due to injury."

Considering the injury chance in 8 weeks should be 0.62...
>>
some people here are really special to me
>>
>>43131276
Nice blog
>>
>>43131331
You're not one of them
>>
>>43131212
I'm pretty sure average anon injures himself like 3-4 times a year, despite all your studies saying it's impossible.
>>
>>43131212
Everyone who legit injured themselves did so because they were previously doing way less volume and frequency. If you go from 1x a week benching to 4x per week you're going to get fucked up. Those that had been acclimated to higher frequencies and volumes in the past, like myself. Thrived on the program and didn't get injured
>>
>>43131374
that's becasue the average anon is new to lifting and thinks you should reach 1/2/3/4 in a year without any coaching, doing the most minimal SS program people who haven't read SS recommend here, when they start off with zero muscle mass and haven't done any physical activity beyond jerking off to anime for 5+ years.
>>
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>tfw finally back in the gym today

Feels good. No PRs, since I'm just coming back from two weeks of deload and a week of no training. I didn't lose much strength either though, so that's good.

>incline bench
>BTN press
>JM press
>reverse hypers (weighted with kettlebells) because of my cut-up finger making me hesitate to do deadlifts
>machine pulldowns

Breddygud. How's everyone else's training going?

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>43131384

This is a reasonable point. Sudden changes in volume and frequency can be really rough on the body.

>>43131430

Hey, whoa there buddy, jerking it to anime is tough work.
>>
>>43131430
But you can reach 1/2/3/4 in about 4months. Especially the ohp and bench those are easy as fuck and achievable in 2 months.
>>
>>43131467
> Trenning
Skwaat- x1@8, x5@8 +3 backoffs
Bench- x1@8, x4@9 +3 backoffs
DB Bench - x8@6,7,8 +4 repeats
Then some rows and curls
>>
>>43131488
>Trenning
It's training yakob, how many times I'm gonna explain this to you
>>
>>43131467

>>WAWTT
Swiss bar bench, snatch deadlifts (probably from blocks, maybe snatch RDLs instead - we'll see how my back feels), some sort of row. All for a higher rep topset and then some EMOM work.

>WAWET
Everything.

>WAWLTT
Last Days of Humanity. If you're gonna go in on cringy sewer vocals grind, you go all in.

>WAWFT
The complete and total disdain for my damn weekday job.
>>
>>43131478
yeah maybe if you weigh 3 plates or had a lot of prior athletic experience
Took me ~7 months @ 85kg, and I progress faster than anyone I know in real life, and I know quite a few people who lift
also bench should take a lot longer than squat if you do SS/SL
>>
>>43131515
I started at ~50kgs, ohp and bench took me the least time, then was squat and deadlift I admit took me almost a year. I was ohping 60kgs for reps after like one month. But I also never did ss/sl tho I kinda did something like 5/3/1 without even knowing it. My idea just was one main lift for a day and 4 assistance exercises adding 2.5-5kg each week.
>>
>>43131478
if you are already athletic and fairly strong, but if you are some weak soyboy who spends all day playing video games then you will just stall.

I had this argument with a guy who played rugby semi professionally for years, who deadlifted 3 plates his first time in the gym, he couldn't understand that he's been strength training since he was fucking 12.

He got banned from the gym after the third person he gave advice to got a back injury and the found out he's been pushing people to deadlift way too fucking much in their first few weeks of training
>>
>>43131556
>started at 50kg
>ohp 120% of bodyweight for reps within a month
>1/2/3/4 with bro lifting and no actual program
>>
>>43131707
Must be that slav genes and food then, because I never trained anything before in my life.
>>
>>43131728
Don't worry soon after that I got depressed and didn't lift for a year basically losing all my gains :^)
>>
>>43131767
riiiiiiiiiiiight that's why you can't prove it... sure, and back in high school i benched 3 plates for 5x5 with PHERRRRRfect form
>>
>>43131777
But I lift much more than that now, how can I prove my lifts from 4 years ago lmoa.
>>
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>tfw you go home from the party alone because you have to go to the gym tomorrow
>>
>>43131780
oh you're one of those
>i've been lifting for 4 years but i swear i made all my gains in the first 6 months

Like those people who bench 2.5 plates as a 1rm after 5 years but then say they hit 2 plates for reps in their first 6 months easily
>>
>>43131832
It's over 3pl8s tho :^) if you ask nicely I have one photo from 3 months into lifting I can post, but only if you ask really nicely.
>thinking I care if you believe me or not
:)
>>
knee sleeves or sqwat shoes first
I’m a student and cant afford both
>>
>>43131707
lol imagine a gym bully walking around forcing additional plates onto everyone's deadlift
>>
>>43131430
if you cant reach 1/2/3/4 in a year you should consider kys
>>
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Can somebody explain how pic related is better than TM squats, considering that the volume is pretty much thet same ?
>>
>>43126360
where is this sheet from?
>>
>>43132048

Volume's actually a fair bit higher overall outside of week 4 (remember, it's not meant to be run alone but also with the 1x or 2x/wk dead program), but it's also better distributed. TM has a nasty tendency to exaggerate existing weak points thanks to the lack of assistance work.
>>
>>43132279
>thanks to the lack of assistance work.
how does this fix weak points unlike TM then?
>>
>>43131467
>rest day
>pork, mac and cheese, assorted vegetables, and a pint of ben and jerries ice cream
>Edith Piaf's discography
>good
>>
Are lower body accessories necessary? I do plenty of accessory work for my upper body, mostly the upper back but I never do any accessories for squats or deads.
>>
>>43131331
>>43131356
LMFAO HOLY SHIT BTFO FAGGOT
>>
>>43132354

The dedication of one of the two days to an assistance lift. The front squat in that program is something of an example - its a general plugin for whatever squatish movement fixes what you suck at.

With a lot of newer lifters, especially those coming off SS/SL, that happens to be front squatting.
>>
>>43132827
I never did any and my squat sucks. Except if you count front squats as assistance.
>>
>>43132827

Necessary? Not for everyone.

Useful? Generally.

The lower body is simpler than the upper in terms of just having fewer movements needed to hit everything, but the tradeoff is that those movements tend to be overall more stressful. So having some smaller stuff to top up your volume can be pretty effective if you can't get away with throwing more squats and deads at the problem.
>>
>>43132827
generally upperbody accessories are necessary just to maintain shoulder health and posture. But any weakness should be adressed potentially with some accessory work

if youre doing squatmornings then start doing some extra quad stuff
>>
Tfw doing 280kg 3x6 RDL's tomorrow, I think I'm starting to be a big boy now

Here's to hoping I don't snabb
>>
>>43133206
they will become necessary, you will hit a wall

i only ever did deads for deads, mines been stuck for 3 years now
>>
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Girl turned me off In bed and I didnt fuck her, I licked her pussy and fingered it but didnt put my cock into

she was to agressive and muuh I like to scratch scratched my whole arm to blood (looks like something attacked me) and nearly cutted my vein with nails


I DO NOT LIKE THIS

I WANT CUDDLING LITTLE GRAY MOUSE GIRL
>>
>>43128627
A guy i know lost 8cm over 40 years due to 3 different back surgeries on his compressed plates
This guy will eventually have to do the same
>>
>>43133331
TRACTION WORK
>>
>>43133229
>280kg 3x6 RDL's
pls be in lbs
>>
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I have an injury, im meant to go for rep PRs next week and then 1rm prs the week after, but i've injured i think the tendon in my right leg groin or something. it feels different from the left and hurts. I kind of rode a motorbike for 4 days straight and didn't work out in that time either

any idea how i can help this recover faster? it's very tight and stiff.
>>
>>43133364

>helping out rasputin

haha dont think so
>>
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>>43133372/
you're just jealous of my bike ride
>>
>>43133340
I aint no twink shit
>>
>>43133435
do you deadlift like 400kg

rdls are bery heavy watch out for ur bak dont snap anything
>>
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>>43133379
that looks really comfy anon
>>
>>43133276
Aren't you on AAS? How is your deadlift stuck assuming you also eat decently and train decently while on gear
>>
>>43133448
Aiming for 370 this december 3rd innit, hopefully 400 next year if everything goes perfectly
>>
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>>43133450
I love Korea outside of Seoul

but i think when i go back to the west im going to ride like an arsehole... this is just how you ride here
>>
>>43133451
>thinking this is how gear works

lack of focus and a herniated disc really hinder the deadlift
>>
>>43133477
>thinking this is how gear works
>lack of focus and a herniated disc really hinder the deadlift
Fair enough, you have a fair point senpai, sorry to hear about the injury
>>
>>43133477
>>43133489
To add, any tips for lads trying to avoid a herniated disc? Would be nice to not get injured considering I pull with a cat back
>>
>>43133500
spinal stabilty and decompression work
>>
>>43133500
correct form?
>>
>>43133505
Any certain videos or articles explaining these in more detail?

Or if you could go a little bit more in depth senpai, appreciate it
>>
>>43133505
Are weighted dead hangs good? They would double as forearm work too which would be pretty cool
>>
>>43133522
no one spoonfed me

its your spine...


http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

https://www.youtube.com/watch?v=1Mkhj0P3Nsw&t=5s
>>
>>43133537
Thanks, xoxo
>>
>>43133528
deadhangs can be good to open up the shoulder capsule as well, ignore the grip, strap up
>>
>>43133558
Or I do them to failure and then add straps and proceed
>>
>>43133528
weighted dead hangs sped up my recovery from a L5 bulging disc

also what helped a lot is having loose hips, my rectus femoris was really really tight
>>
My lower back still feels fucked a month after heavy deadlifts. Should I just go to Dr at this point? Fuck my life might as well kill myself if I bulged or herniated a disc this young
>>
>>43133574
I can only squat if I stretch my hip flexors beforehand
>>
>>43133580
if you know what it is its easier to fix it, get it diagnosed dude
>>
I feel like I'm getting a cold and fear that working out might be counter productive. But I'm also cutting right now and don't want to lose muscle. Should I just get a medium intensity, low volume work out in?
>>
>>43133625
run garagebro's 'im sick but i still need to train'-stack and pretend nothing happend
>>
>>43133364
Is that yours? Cause it's beautiful
>>
>>43133654
Care to expand on this?
>>
>>43133663
ask garagebro i forgot to cap it the last time
>>
>>43133580
Dr Stuart McGill's big 3 and calm down
>>
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I want you to bully me /plg/
https://www.youtube.com/watch?v=wuQ6owQtGV4&ab_channel=leosky

PS: I still dont know what happened with that first rep, ignore it, I wasnt concentrated.

Also I've been back to fullbody for roughly one month now, worked my way up to some ok progress, doing 3x5 for main lifts and adding extra volume, while, specifically for presses, doing the other press I'm not 3x5'ing on any given day as an accessory, working on a higher rep range 5-10 depending if I want to put reps in or work on form.

I dont know if it's just me cutting workouts short and not doing enough volume, and getting a cold this week, but I'm seeing a stall forming.
I feel like I havent been rigorous enough with my rep scheme, sometimes I do 3x5 and sometimes I work my way up and do just one heavy set, I get especially demoralized with the ohp and deadlift, they have been stalling for months and even going down.

I think I should just deload on all lifts, and take it from there: my bench seems stalled at 80kg x5, ohp at 52.5 x4 and seems to be going down, same with my dl at 130kg x5, squat I dont know, it was going great, I went from 100 x2 a month ago, to 115 x5 last week, but yesterday I struggled to 100 x3, probably the cold.
The problem is that I dont know what do rep-wise, 3x5 doesnt seem enough on a deload.
there's just so many programs, I want to be strong but also look decent, I would like to keep to fullbody but honestly I dont know, I'm always fucking bummed out about everything these days


pic: i dont do squat extra work since it's been progressing well, push extra is as i said, pull is rows, dl is farmer walks and at times some more dls
>>
>>43133306
>the virgin first time
I hope you liked the taste of her dick hole lol
>>
>>43133680
also I realize that my shit awful mobility and complete lack of cardiovascular work could be a big part of my progress seems to be an exception to the rule of thousands of other lifters.
there must be something wrong afterall that caused me to have shit progress and super frequent stalls even at babbyweights
>>
>>43133680
Next time can you film yourself from a different continent if you don't want me to see shit
>>
>>43133669
>>43133625
>>43133558

Hey gbro, can you help me out?
>>
>>43133720

That actually happens to a lot of absolute beginners (for the reasons you mention, plus shitty work capacity and no experience with pushing themselves). The super success stories on linear programs tend to be people with some previous experience in not being a couch potato.
>>
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Tfw wanted to do front squats after my deficit deadlifts but the squat rack is taken and I don't have enough time to wait around
>>
>>43133734
sorry, there's no surface to put my phone on that is higher and closer
>>
>>43133754
>hello my friend, can I work in with you?
>>
>>43133766
I'm 6'5 and this person is 5'8 at most, too much effort to piss about moving the pins and loading plates on and off with a dyel
>>
>>43133777
I fucking bet he lifts more than you faggot
>>
>>43133790
Tfw can't do my 4x8 3pl8 front squats because of a manlet
>>
>>43133797
Videos or it never happened
>>
Did two triples so far at 217.5kg

Im going to try two more.

My knees are fucking dying. Left knee is in real trouble.

At least next week is easier until Friday.
>>
>>43133805
I would if I didn't have to leave the gym now, and it's not that impressive considering I was an Olympic weightlifter at university training with team gb and weigh 108kg
>>
What do you guys do to warm up for diddies? I've just been adding plates to my deadlift to warm up but by the time k get to my working sets, the first one rapes me
>>
>>43133892

What sort of working weight are we talking about here?
>>
https://www.instagram.com/p/BZ_CNOehQYM/

Check out my blog.
>>
Are lunges/sldls etc a suitable replacement for leg extensions and curls? Idk about the leg curl replacement because doesn't the hamstring have a different function in a leg curl to an rdl or something?
>>
>>43133950

Leg curls are usually in programs for knee health rather than hamstring strength, which can't be replicated with SLDLs or similar (basically the part of the hamstring that has the most influence over counteracting the quads and stopping you from blowing out your knee doesn't actually connect to the hip, so it can't be trained by hip extension like the rest of the hamstrings).

Leg extensions can probably be replaced by any light quad-driven movement.
>>
>>43133979
So if I have no machines should I just skip over it or?
>>
>>43133991

You can usually rig up some sort of a leg curl setup with a band or DB or whatever. It's not a heavy movement. Or you can do GHRs if you're strong enough.
>>
>>43133680
mostly I think I need a good deadlift program. the other lifts I can just do more volume, but DL i'm pretty lost
>>
>>43134015
Lul I appreciate the suggestions but actually have nothing other than a bar, maybe Nordic curls?
>>
>>43134070
Have you tried nuckol's DL programs? 1*int is pretty decent. I added some snatch grip DLs on fridays and skipped the EMOM stuff to account for the volume increase a bit
>>
>>43134076

They'll work if you're strong enough to treat them as a more minor lift. The whole point is just to get some kind of loaded knee flexion going on, the exact form is irrelevant.

They aren't strictly necessary but they're kind of like face pulls for shoulder health or curls for elbow health. Lotta people can get away without doing them, lotta people wish they'd started doing them before they got broken.
>>
>>43133306
nie dla anonka szara myszka dla pana to kurwa.
>>
>>43134100
I'm looking at it right now, and been wondering if I should try it for some days.
I was thinking of doing 2x int, since the weight I'm doing isnt that much and I like the DL, I am feeling sad that I've been doing it only once a week.

Have people had good results with Greg Nuckols' programs?

the 2 things I was thinking about were:
-doing always conventional since I dont know how to sumo and learning now would take too much time.
-how the fuck do i into RPE, couldnt he just give me a RM or %?

for my other lifts I dont know
I would like to do another one of his programs, not squat since that is going well, maybe bench.
increasin my bench is due to help my ohp get better more than the opposite, so I might go that route.
the only thing is that his Int 2x bench program is one day bench and one day close grip, I wanted to bench twice doggonit
I dont know if changing close to wide grip on day 2 would be the same, or I might go with the 3x moderate int bench routine

fuck me
>>
>>43134259

sugerowanie ze se nie znajde zaraz

MOZE DO TWOICH PSIAPSIOL Z INSTA PODBIJE SZARYCH MYSZEK
>>
>>43134272
Just take 1*int as one day and do more stuff on a second day. You can exchange the sumo DL in 2*int for any variation adressing your weak point. I'd advise against conv DL 2* per week. Rather do a lighter variation to get benefits while not compromising recovery
>>
https://www.youtube.com/watch?v=gffDHJ15IhI
>>
>>43134299
których? tyle tych beta orbiterek mam xdd, jedna to ex jedna to aktualna, inna bardzo mocno chce chuja ale jej nie dam bo jest brzydka xdd. W ogole ostatnio dostalem follow od jakiejs fajniej cosplayerki
>>
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>>43134342

to aktualna ci przerucham
>>
>>43134353
nie chciala by takiego szkieleta jak ty xdd, nie dla lankleta to jeszcze brakuje ci ze 20kg xdddd
>>
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how do i get squat form like frog?
>>
>>43132827
Front squats, sumo deads, stiff-legged/romanian deads, lunges; leg accessories are more fun than the big lifts desu
>>
Would you adjust the pulling volume in your program if you want to also do the armstrong pull-up program? Or just say that you can never pull enough anyway and add it on top.

Plus, would you skip the push-up part if you're pressing a lot anyway`?
>>
>>43134396
What's the gist of the program? Could use something to consistently follow for pull ups.
>>
>>43133744
sorry man ive been downstairs preparing a roast dinner

whenever i feel cold/flu symptoms i take the following every 4 hours

4 ibuprofen
4 paracetamol
2 berocca(or other effervescent multi)
4 servings of electrolytes
1l water

200mg caffeine is optional, but id only take it for dose one and dose two, and only if you have stuff to do like work or see people, otherwise id stay in bed and sleep as much as possible, dont train. Take over the counter night nurse or equivalent pre bed if you think youll struggle to sleep. You can sub the paracetamol and caffeine for over the counter day nurse or equivalent as it has paracetamol and psuedoephedrine in it
>>
>>43134421
Variety in form and rep ranges, five days a week.
>>
>>43134427
Thanks for your reply! That's pretty harsh on the liver and I'm pretty sure every physician would advise against your stack. Plus, I only have a sore throat and running nose. I'm partial to eating at maintenance, take an ibuprofen and doing just a few sets of bench, squat and chins at RPE 7 or so or just skip training. Mostly, because I don't want to aggravate it and hope for it to not become a full-blown cold. Any opinion on that?
>>
>>43134369

jak ja za 20kg bede mial 125kg
>>
>>43134481
wreszcie nie bede sie ciebie wtedy wstydzil na ulicy xdddd
>>
>>43134372
damn his face is pretty fat now
>>
>>43134427
>taking all that in one go every 4 hours

god bless.
>>
>>43134491

przed 30 dobije 140 i mów mi szeregowy łupek

https://www.youtube.com/watch?v=uktGc2iLFRE
>>
>>43134494
That's why the webm is called 'single'
>>
>>43134305
yes I was thinking of doing int 2 and swapping sumo with Deficit deadlifts, those might help me a bit
>>
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>>43134530
KEK
>>
>>43134456
>That's pretty harsh on the liver

its for one day...

i dont think you understand how the liver works or how resilient it is, liver stress is different from liver damage and the liver repairs itself very quickly if its healthy

ill give a few examples

millions of people all over the world go out on a friday and saturday night and abuse their body with alcohol without a second thought, its only through drinking everyday with alcoholism that the liver is damaged beyond repair

if you google the recommended dose for dbol or adrol you will find hundreds of forums of bros telling you not to go above 100mg a day cause it will destroy your liver, yet the medically prescribed dose of anadrol is 3-5mg per kilo, putting the lower end for a 100kg male at 300mg a day, triple what an anonymous gym rat told you was the absolute maximum

accutane is prescribed only if you have regular blood tests to check liver values as its 'incredibly harsh on the liver due to being such a strong drug' its prescribed on a mg per kilo of bw basis, i was on 90mg a day which is a huge dose of the stuff, my liver values did not move in 3 months

the human liver can take a hell of a lot of punishment before you damage it, a packet of paracetamol and ibuprofen in a day will not even scratch the surface, you asked for my advice it wasnt unsolicited or forced on you

if you dont want your feeling run down to escalate into a full illness then do yourself a favour and stay out of the gym and go to bed, your body is currently trying to stop an illness taking hold, training will add additional stress and make it harder for you to fight it off
>>
>>43134555
You're probably right. Regardless, I get really tired by 1200 mg of ibuprofen already, so that would make working out impossible. I'll just skip the gym and eat at about maintenance to allow for my body to stay healthy. Maybe I'll do some yoga at home.
>>
>>43130382
obviously get on your knees and start sucking his dick
that'll show him!
>>
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>>43127659
There's no cu-----
>>
Project momentum 2016 or 2017?
>>
Why am i such a light sleeper.
I wake up to the smallest sounds.
How do i become a deeper sleeper?
>>
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Anyone had luck with Greg Nuckols' programs?
I'm gonna give them a try

>>43134305
>>43134100
>>43133680
I might go for this
doing nuckol's 2xbench, 2x squat, 2xDL intermediate

DAY 1
>Squat 1, Deadlift 2
accessories: Press, chinups and/or rows

DAY 2
>Squat 2, Bench 1
accessories: Dips, DB press, chinups

DAY 3
>Bench 2, Deadlift 1
assistance: dips, db press, chinups

day 2 of DL is deficit instead of sumo, day 2 bench regular bench instead of close grip, squat 2 is regular squats, I cant do front squats, not enough shoulder/wrist mobility.
The accessories are basically what he prescribed: tricep extension-->dips and curls--->chinups, because I want to be good at those 2.
day one would have been with no accessories, since squat1 and dl2 dont have any, so I added the Overhead Press (since I dont want to completely abandon it) and rows+chinups.

Thoughts?
>>
>>43134747
Use earplugs. Other than that only drugs help.
>>
>>43134372
>>43134494
>>43134530
>>43134551
kermy has a gf
>>
>>43134777
haha ok raffy
>>
>>43134751
Learn how to front squat. It's literally two weeks of stretching. Look up Kelly Garett's (or however he's called) videos on that. Most people underestimate the importance of thoracic mobility for front squats. They're in there for a reason and if you're coming from a back squat-only LP program your quads are almost certainly your weak point.
>>
>>43134783
i wish that hed come back
>>
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>>43134805
>>
>>43132062
Nuckols' The Journey package. Think it is part of the Complete Strength Training Guide.
>>
>>43134797
I tried front squatting for 2 or 3 months, did the stretching but I never could quite get into position
they ended up just hurting my low back and wrists. also I picked squat 2x because i wanna squat twice, not squat once and then move babyweight with frontsquats after 2 months of just stretching. just squatting once a week would be devastating for my progress, I just started progressing again because I came back to twice a week
or I could do the 3day squat...i dont know
>>
>>43134884
Then at least add some leg extensions or leg press.
>>
>>43134884
sounds good, I like leg press
last time I did it, I could to 4plates on each side for 5 or 8 reps. is it too bad?

might have to add some leg curls so I dont explode my knees
>>
>>43134884
front squats with an ssb turned backwards are easier to get in position
>>
>>43133625
I learned from trial and error that its better to not work out. If i am about to get sick and i still work out the flu get so much worse.
>>
>>43134884
>>43134937
https://www.youtube.com/watch?v=cs0Np8x-Wbc

heres a great explanation vid
>>
>>43134945
Yeah, I'll stayat home, do some foam rolling and maybe do some yoga.
>>
>>43134950
>>43134937
no ssb in my gym unfortunately
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>>43135011
find a good gym, its a pretty basic thing to have
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>>43135039
there arent many gyms here, most dont even have a squat rack, unless I go out of the city or spend 10 times more to go to a place where powerlifters/oly/competition guys go.
not an option
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>>43135039
things 1st worlders say
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>>43133680
Your numbers are about where people switch from linear to weekly progress or from beginner to early intermediate. Your lifts are decent dont worry about it. Do you beat your self up over things like this a lot? Sounds like you are stressing a lot, that is no good for recovery.
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>>43134822
>>43134822
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>>43135039
SSB bars aren't basic. They're only popular amongst Westside style lifters, and it's a bad idea for gyms to cater towards those lifters since they use 100 different specialty bars. The only gyms that'll have SSB bars are roidaroo PL gyms and the occasional club that have extra money to spend.
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>>43135060
>>43135063
buy one, or club together with training partners/other people in the gym

ive got one in my garage, it was cheap

travelling to train with proper lifters is a good idea btw, youll get better quicker
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>>43135101
Only limp dick intermediate autistic lifters on plg would think that an SSB bar is an extreme piece of equipment.
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>>43135108
I already travel half an hour to get to this gym, which is one of the better ones because it has one squat rack, and costs 20€ a month.
those gym I mentioned are literally out of the city, I cannot spend the entire afternoon just to go to the gym, it's logistically unfeasible with uni
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>>43135108
oh and I'm pretty sure i cant just bring a barbell to the gym
and I live in an apartment with my parents, so no homegym sadly
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>>43135124
It's not feasible for gyms, or even for most strength clubs, to shill out 1000 £ for a bar 3 lifters use twice a month.
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>>43135101
>They're only popular amongst Westside style lifters

this just isnt true, ive seen them in shitty commercial gyms

>they use 100 different specialty bars
straight bar
bow bar
ssb
cambered

>The only gyms that'll have SSB bars are roidaroo
theyre great for athletes or anyone with poor shoulder mobility

the bar was first made before westside opened, it originally didnt have handles, you held onto the rack to help stabilise and assist the lift and overload
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>>43135136
>half an hour

thats a normal amount of time? id imagine most travel about that or more

>>43135145
you leave it there...
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>>43135171
>athletes
>poor shoulder mobility
Let's call them by their names fatties not athletes.
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>>43135196
i wasnt even talking about powerlifters

elitefts kits out a ton of high school and college football teams with racks, weights and bars, mainly ssb
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>>43135184
>you leave it there...
yeah, I didnt say I wouldnt

you're just being a cunt at this point, you just want to argue, cya
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>>43135124
>intermediate
It's cute you think anyone but like 5 people on here could be classed as anything close to "intermediate".
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>>43135346
Youre just coming up with reasons why you cant

Im a problem solver, theres almost always a way around things

No arguments
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>>43135393
>Im a problem solver
that sounded better in your head uh?

you can solve any problem, but finding a solution that is logistically feasible and doesnt get in the way of other life endeavours is something that you will have to learn someday.
You say I'm looking for reasons why I cant, you're looking for solutions that are impractical to a problem that you created in the first place because you cant adapt to new situations
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>>43135415
>>43135393
meaning that instead of me doing regular squats instead of front squats because a)I dont have the mobility for them, and b)I want to do more regular squats
you INSTEAD would
1) move to another gym that is 1hr or more from my home, which is incompatible to my uni schedule and is completely retarded time-economy-wise, and would cost me hundreads if not thousands of dollars more a year, considering gym fee and gas, instead of my 30min away 20€/month gym
2) buy a fucking ssb bar, which would cost me a fuckton, even if I could find one, and then proceed to bring it to my commercial gym where they only have one squat rack...gee I wonder what their response to it would be, a bar that probably dont even know the function of, and they have no space to store.
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>>43134751
i would do bench 3x.

i'd like to try the squat 2x program as well. However i'm skeptical about the Day1 squat volume being suspiciously a bit low.
For Day2, instead of front squat, i may give pin squats a try, since it's a good chance to do beltless + paused work.

also, i would do bench after squats on days 1 and 2 and after dl on day3.
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>There's no money in powerli...
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>>43133830
> he's still doing PH3
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>>43135468
>>43135415
All ill say is wow
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>>43135415
Nice blog
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>>43135531
>i would do bench 3x.
wouldnt that leave little room to keep or even improve my ohp strenght?
also it doesnt really make sense how he puts one regular and one close grip on int x2, and then 3 times regular bench on int 3x. the fuck
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>>43135468
>>43135415
When he asks for help with a problem and goes full autism when sometime tries to help
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>>43135613
gee man at least wait a lil to sperg around and samefag repeatedly. stop digging
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>>43135468
Mental GDE
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>>43135626
Im here to post advice in response to peoples problems not be a child, i dont need validation for my posts i wouldnt post as anon
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>>43135662
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>>43135653
we've already established that your "advice" is terrible
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>>43135667
Thats a subjective opinion, which you are more than welcome to, im sorry i couldnt be of any help in this particular situation
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>>43135713
all I listed were objective facts, that rendered your advice not good, and you responded to those points with "wow" and "u just don wanna"
no problem, no need to apologize... it wasnt really a problem
I'll squat regular or do paused squats
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>>43135769
We both listed facts, i didnt see your points as stumbling blocks and you didnt see my points as viable actions

I responded with wow because of your temper tantrum which was not required, not that you werent willing to alter your location/journey time/financial outlay
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>>43135769
Nigger you can absolutely donate a barbell to your gym or pay for them to store yours. Stop making excuses, if you really really wanted to train properly you'd spend 1k on equipment and make some proper flooring and train in a rented out garage if you really wanted to.
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>>43135910
Thats a bit extreme, that said i would love to build pic related in the garden of my new house
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>>43135921
>That's a bit extreme
Not really, barebones gym equipment plus place to put it, because I know his next reply will be "b-b-b-b-but mommy and daddy wont let me" or "I live in an apartment so that's another excuse to not train".
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>>43128475
Just pack small meals in with your school stuff (like oatmeal w/ protein powder and a banana or something) and eat between/during classes, bruh.
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>>43135957
for the average recreational powerlifter is is extreme, i doubt theres many in plg who would seriously consider renting a garage just to buy equipment and train in, especially at university

>>43136016
i drive all day and eat a couple of peanut butter and nutella sandwiches while driving, each one is 500 cals, and i generally have a bag of nuts and raisins in the armrest of my car




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