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Buy the book. Love life. Fuck you. Pay me. Edition
>>
>>44323137
Jim posting is worse than that new sonic meme that normies won't stop spamming
>>
>>44323137
Can't you put the proper title in the OP?

Have some discipline.
>>
Take a few capsules of Plazma, stop program hopping and have some discipline
>>
>>44323137
Wew lads right on time. Haven't been on in five or six weeks, unironically running 5/3/1 fullbody right now, baby is due six months from today. What are the hot memes and drama I've missed out on?
>>
What does /plg/ think of GSLP?
>>
>>44323310

It's a fairly generic beginners routine. It'll work but it does inherit the same potential flaws as the stuff it's based on. Those may or may not be relevant to you.
>>
>>44323310
It's fine, it'll work, bench monday and friday.
>>
>>44323304
My baby boy Lucas is due four months from today. Congrats, bro

>>44323334
>>44323341
Thx lads
>>
How do I get into power lifting meets? I’ve been lifting since November (been running SS) and currently I’m at
SQUAT: 210x1
Deadlift: 240x1
Bench: 150x1

I’ve been lifting RAW too if that helps.
>>
>>44323369
pls b in kg
>>
>>44323395
Honestly this
>>
>>44323368
Gonna hold off on looking for benis but all the women with their women intuition think boy. Cheers.

>>44323369
Run SS harder, and do HGMOMAD. Unless you weigh like 145, 210 squat for one is just.. not enough. Why are you hitting singles?
>>
>>44323369

You sign up and you compete.

Local meets generally don't have any entry requirements (beyond being a member of the fed if its a sanctioned one).
>>
So, I started lifting some months ago doing SS as prescribed. My form started breaking down, but it was okay since it’s expected to have some form breakdown when you’re going for a PR, which is every session.

Except I started failing and wasn’t getting any better. I took a week off and deloaded 4-6 session’s worth increments, bought proper Adidas shoes and decided to incorporate hook grip. Plot twist: knees still caved in.

So, I decided to take 10 days off, re-read the SS form chapters, and work my way up from scratch

TL;DR is this a good accelerated non-linear progression up to my previous 5RM’s? Form is perfect now, but I’m only up to row 3.
>>
>>44323369
i dont get what the point is if youre lifting babbyweights
>>
>>44323437

To find out if you actually like powerlifting, usually.
>>
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>>44323429
Start doing some high rep goblet squats, focusing on keeping your knees out. 5 sets of 10 after squats once or twice a week.
>>
anyone here do jefferson deadlifts?
if so, what's your competition/jefferson ratio?

>you likely don't train jeffersons as much, but ok still
>>
>>44323429
If your strength has improved and you're having technique trouble, time to start modifying. I'm not saying you should do this exact program but I am saying you should read the article and take some notes.

http://www.jtsstrength.com/articles/2016/03/07/considerations-for-beginners/

Do some paused squats.
>>
>>44323395
One day they will be KG. They’re in LB
>>44323410
I weigh 148 6’2. I was hitting 3x5 til today (wanted to see where I was in terms for 1RM.) thank you did the advice
>>44323419
Thank you for the advice
>>
>>44323481

I've got some good news and some bad news.

Good news: Currently, you will literally tower over everyone in your weight class.

Bad news: You've got a lot of weight to gain if you're going to take powerlifting (or any strength sport) somewhat seriously.
>>
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>>44323468
>efferson deadlifts?
What's wrong with pulling the bar off the ground in front of your body with your legs inside your hands?
>>
>>44323481
Okay, stick to it and eat like you mean it. Dead serious about HGOMAD, especially given your h/w. Do your main lifts as prescribed, pick and upper push and pull and a lower accessory and do them for three not too hard sets.

E.g., finish your squat/press/dead day and knock out dips, facepulls, and leg curls, or DB bench, chins, and abs.
>>
>>44323510
its harder
>>
>>44323510
I mean I'm loving the Wendlerposting but he's actually perfectly fine with sumo.
>>
>>44323481
>148
Wew might as well become a trap.
>>
>>44323506
Thank you for the advice I’m currently trying to put on weight also. I really want to get into power lifting.
>>44323519
Thank you for the advice. I’ve been finishing my main lift with accessory workouts (dips, pull ups, ab work, quad & hamwork and claves and forearms)
>>
>>44323541
Never said anything bad about it.

If you're defensive, it's for a reason.
>>
>>44323666
Good, stick too it Satan.

>>44323671
Very fair point Mr. Wendler, I'll try harder in the future.
>>
>>44323666
Eat more. Stop being a faggot. Do the program. Stay consistent.

5/3/1 is the best program you could do right now. 60lbs on your total in one year. 20 weeks laid out for you. Stop thinking. Buy the book. Fuck you.
>>
>>44323715
No amount of acting like a faggot is going to uncripple you.
>>
>>44323770
Honestly this lmaooooo>>44323715
>>
>>44323770
Did our wendlerposter get hurt on 5/3/1 or something?
>>
>>44323777
One of the wendlerposters is sean being a queer.
>>
>>44323671
>Never said anything bad about it.
>with your legs inside your hands?
when you go out of your way to to specify one of the two competition variations over just 'competition deadlift' what does this imply?
>>
>>44323795
>what does this imply?
I implied that conventional deadlift is a conventional deadlift.
>>
>>44323783
That was my second guess.
>>
>>44323151
I'm the 15 seconds guy.
Can confirm that it's actually not that easy to set up a proper side plank to me. Kind of hard to get into the right position to I feel my abs.
Have to roll over far enough, push my hips trough and then kind of relax my legs and my lats, otherwise these two muscle end up overtaking the whole stabilization.
Hard to explain.
>>
>>44323812
why did you specify conventional?
>>
>>44323715
I’ll order the book rn thank you
>>
>>44323853
Because when people imagine a deadlift they don't think of sumo.
>>
>>44323948
>people
arent you a powerlifter?
>>
>>44323962
I compete in powerlifting but "powerlifter" is not my preferred pronoun.
>>
>>44323510
nothing's wrong you fucking faggot, doing B doesn't imply there's anything wrong with A, and you have absolutely no information on whether I do both (but, given the context, any sane person would assume that I do, in fact, do both)

>tldr fuck off jim
>>
>>44323973
>I compete in powerlifting
and you are not aware there are other valid variations? or even worse, you worry about what the opinion of 'people' outside of powerlifting is, that would have no interest in what rule set you follow, on what a deadlift is

thats weak m8
>>
>>44324000
>nothing's wrong you fucking faggot,
I assume you deadlift less than 550 lbs. Otherwise you wouldn't be so defensive about a circus deadlidt.
>>
>>44324030
I dont give a shit. I pull conventional because that is a deadlift. Nobody teaches sumo to football players. Pull how you want.
>>
Just bought a sports bike and had to drive it 100 miles to get home, the past few days my lower back had felt SUPER tight and semi painful. It just felt awful.

That was the most painful and sore 100 miles of my life.

But now all of a sudden my back feels nimble and loose and pain free
Guess all I needed was to stretch
>>
>>44324150
Cool blog
>>
>>44324057
> Nobody teaches sumo to football players
and what does this imply?
also this isnt an NFL general, so bit of a pointless post, should we also do some quarterback drills to peak for a meet?
>>
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>>44324162
Thanks
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>>44324184
Where is Jim #2 to call you a faggot when I need him?
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>>44324249
be a man and stand on your own feet
and take responsibility when you are called out on your shit instead of crying for help
>>
>>44324293
>be a man and stand on your own feet
You're being an insecure bitch about pulling sumo. If you pull 600+, own that shit. If not, shut your mouth, and keep working.
>>
What's the minimum wilks before you are allowed an opinion on lifting here?
>>
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>>44324150
wow, tell us more that was really interesting
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>>44324362
Afterwards I got a MacDonald's and met up with a few friends. I ordered a mcflurry and asked for extra chocolate sauce and he filled it to the brim.
>>
>>44324339
>calls others insecure bitch
>disregards people that lift a certain way because 'people' dont think its a deadlift and their opinion really matters
whos really insecure?
i dont even pull sumo, im shit at sumo, doesnt change what counts as a deadlift
>>
>>44324057
>implying
faggot
>>
>>44324419
>doesnt change what counts as a deadlift
Whatever counts to you and makes you proud. Don't worry about me.
>>
>>44324447
>Whatever counts to you
no mate, what counts to powerlifting
this is a powerlifting thread
if you said you compete im sure youve read the rulebook
what did the rulebook say counts? not 'people'
>>
>>44324481
>this is a powerlifting thread
sure thing laddie
lmao
>>
>>44324567
this post shows you are in the wrong thread
>>
>>44324481
>this is a powerlifting thread
Do you compete?
>>
>>44324587
>thread subject says plg
>that somehow makes this a powerlifting thread
huh?
>>
>>44324602
yes

>>44324610
dont play simple, weakness is never a strength
>>
>>44324653
almost 70 posts in, maybe a half dozen are about powerlifting
makes you think, huh
>>
so does anyone here actually run 531 or do you all shit on it like everyone else on /fit/? I don't fucking want to squat more than once per week
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>>44323137
stop doing 5/3/1
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>>44324704
>half dozen
ive posted more than that myself about the rules of a comp deadlift
you also dont understand a general
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>>44324732
>rules of a comp deadlift
really?
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>>44324748
yes
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>>44324761
>yes
>>
>not doing rpe
>current year
god, your pathetic.
>>
>>44324720
>does anyone here actually run 531
I do.
>>
>>44324720

I've run it. It works fine as an offseason approach.

That said, you do have to do some tweaking. The base program does assume you're accumulating a fair amount of work doing athletic shit so if you're not (and this is /plg/ so we can safely assume it ain't happening) you almost have to work with one of the harder templates or stitch together your own.
>>
IM SO LONELY
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>>44325097
ha ha
>>
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Band pullaparts or face pulls or rear delt flyes. which is the best for increasing bench
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>>44324720

>I don't fucking want to squat more than once per week

Well you're going to have to if you want to be any good at squatting, dumbass.
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>>44325420

Also let's add if you don't want to be a low test soyboy.
>>
>>44325297
if you have to ask you need to add several sets of facepulls to every workout you do
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>>44323137
Best deadlift variation for C6W? I pull conventional and I'm running it for squat and deadlift going into my meet.
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>>44325576

Where do you fail heavy deadlifts at?
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>>44325583
Haven't failed a deadlift in over a year, my upper back tends to round a little bit though so I was thinking snatch grip deads?
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>>44325614
r o w s

>>44325576
>C6W

i'm sorry for your loss
>>
>>44325576
block pulls/pause deadlifts if you have trouble locking out. Stiff leg deadlifts or RDLS if you lookin for something more for hypertophy
>>
>>44325614

That's probably a good choice.
>>
>>44325558
THAT DIDNT ANSWER MY QUESTION REEEEEE
>>
TSA9W > C6W & 5/31
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>>44323310
People want a program that will add 40 pounds to their bench in eight weeks. When I ask how much their bench went up in the last year, they hang their heads in shame.
>>
Why do I hate watching Mike T front squatting?

On a related note, how does the SSB compare to a regular barbell for back squats? Does it feel any different?
>>
>>44325736
Wow you are wrong

Anybody who cannot put 15 lbs on their squat by running c6w and trying real hard is a gde
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>>44325828

Then why can't you switch 200kg right now?
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>>44325939
I haven’t run candito since August I got bored

Tsa9 week is a shitty peaking program and 5/3/1 is a joke

Also i am a self proclaimed gde so what you said is literally irrelevant
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>>44323429
Is that pounds or kilo?
>>
Looking for a low ish volume squat routine with plenty low rep sets for my strength blocks. exhausted TM and smolov, nuckols and the others I've seen have been too high volume for what I'm needing. My strength blocks last 3 months.

Will someone help?
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>>44326087
Stop program hopping. Have sex. Love life. Buy the book.
>>
>>44326087
Just run madcow if you want low volume but you will stall especially on bench

the 5/3/1 shills are faggots that program is terrible
>>
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Hey lads I need some advice. First video is my squat I really just wanted to ask if you think the degree of butt wink in it is something I should be concerned about.

Second video is a deadlift with 365lbs. I'm still trying to figure out my deadlift form. I've posted before and my problem is keeping a neutral spine. I've gotten better in the past couple of months but I'm starting to find that my deadlift is incredibly weak from pulling so many years with basically only my back. I've since then learned to engage my posterior chain more and I'm noticing that my hamstrings are super weak, maybe even my glutes. I've been doing canditos 6 week program and I'm on the 4th week and I still squat more than I pull. It's getting depressing at this point. What would you recommend I do with this program to fix my weak posterior chain? I've been throwing in GHR for my optional excercises. What DL variation should I be focusing on?

Squat :
https://youtu.be/WGIzjKMiWss

Deadlift:
https://youtu.be/Kp2_4TtQnfQ
>>
>>44326164
Like most of you, I'd played with bar position and stance for quite awhile. What ended up happening was that I was so concerned with every last body position during every part of my squat, that I no longer could grind out a set with reckless abandon. Because of this, my speed and explosion out of the hole suffered.

The simple fix I made to the deadlift is to just be aggressive and pull like your life depends on it. I know you wish I had some magic geometric equation of your shoulder position and hip position as it relates to the humidity, but I don't.

Stare at the barbell, hate the goddamn thing, approach the bar, hold your air, and pull.
>>
>>44326260

how you described your squat is pretty much my experience with my deadlift. I've been playing around with my stance and grip for so long now that i havent really gotten consistent training with it for a long time and its suffering because of it. As for your approach to deadlift, thats exactly how I used to deadlift. Believe it or not ive pulled 495 before. But it was with horrible form, rounded back and everything. I simply cannot deadlift like that anymore because i visit snap city everytime and end up starting back at square one. I've been posting in the SS forums and they've helped with my setup but it's like they always find something to nit pick. I was always under the impression that the deadlift was the least technical lift but apparently not to the starting strength community. I simply cant get much power when im focusing on a millions queues before I pull but its the only way I can keep my lower back from rounding. It's becoming really annoying and my deadlift doesn't seem to be getting much better despite making progress on my form
>>
what is your warmup template to work up to a 1@8 single?
>>
>>44326534

Dynamic stretches like/warmups
Empty bar x5-8
1pl8 x5
2pl8 x4 (1.5 for bench)
3pl8 x3 (2 for bench)
3.5x2 for squat, 4x2 for deadlift, 255x2 for bench
90% target weight x1
95% target weight x1
Target single weight, or adjust weighted

There you go
>>
>>44326568
usually with all this work i reach my target single that im half dead hmm
>>
>>44326590

That's not much at all. You should try harder.
>>
>>44326607
how do i scale that down then, since you probably use work weights 40kgs heavier than mine
>>
Has anyone any experience or feedback with Nuckols' 28free 1x int deadlift?
Were you able to put any weight on it at the end of the cycle?
>>
>>44326627

Aim for 90% of your target weight for your @8 single to be your first single. Work backwards from there going from a double all the way to a set of 5 that should be your first real warmup set after the bar.
>>
>>44326661
>Nuckols

h o r s e s h i t
>>
>>44326684
nuckols bench program has been doing wonders for me my man.

also bls help everyone :( -> >>44326164
>>
tfw im after one month off resting and taking time off the gym

tfw cant decide what should I run
>>
>>44326164

this is exactly why im confused. Rippetoe says this but this hasnt been this case for me. Ever since I fixed my deadlift i've been much weaker.
>>
>>44326590

I hate to be that meme guy but if you're genuinely gassed from that little submax work you need to get in shape to train.
>>
>>44326763
well but consider that after the 1@8 there are still 3-5 normal worksets to be done.
just the 1@8 itself is not supposed to drain all the energy either.
>>
>>44326164
Your entire body is weak.

When you deadlift, you don't bother extending your spine or get your lats tight. Think about squeezing your chest up up and extending your shoulders before you pull.
>>
>>44326534
warmups in general:
last one is 40lbs, or 30-50lbs, off target weight
one before that is 100lbs off target
one before that is 200lbs off target
etc. however many it takes ignore numbers below the bar
first one is 5 reps
second one is 4 reps
third one is 3 reps
etc. down to singles

pretty much works for anything, if a heavy single for the lift is <200 (like an overhead press) then 4 reps at 40lbs off is 4x <80% and that's no problem, but if the heavy single is 400lbs+ like a deadlift then the last warmup is 2x at 90%, if you're over 500lbs than the above gives you a 1x at just over 90% of it, works like a charm, no percentages to figure, just lbs off and decreasing reps
>>
>>44323369
pls be in L O N D O N
>>
>>44326164
Are you certain it's a post chain weakness? Could be a form issue. I had form issues for YEARS and a higher squat than DL (was squatting 4plate at the time), taught myself the form as a happy result of doing high volume deficit DL. If you're deadlifting 5 reps once a week or some shit it's hard to get the form down, there's shit all practice there.
>>
>>44327506
in practice, if my target weight is 165kg should it be like this?
165
140/145
120x2
100x3
60/70x5
empty bar

?
>>
Squats:

>screw feet outwards
>try to rip the floor in half by dragging feet sideways
This shit has made my stability like a fucking rock. Coming out of the hole is a breeze and it's pretty much impossible for me to squat morning now

Just imparting good cues lads. Enjoy
>>
>>44327810
I will try this monday anon, interesting take on the cues. I've never had a problem keeping my knees pushed out but this is intriguing
>>
>>44326164
Your squat form is exactly my squat form 3 weeks ago, and yes work on the buttwink it makes your low back take longer to recover. For me it was a tweak to my foot positioning. Wider and just a little bit toed out. With that, though, came stretching and new doms since i involved more and different muscles. As far as deadlift, you're literally missing a step in your setup. I was surprised when you pulled the bar because I was still waiting for you to pull your chest up and lats tight. You pulled with almost no thoracic extention. You're correct in wanting neutral midback and lumbar, but extend that thorax dickweed
>>
>>44326164
-you dont brace at all,
-your foot positioning is wrong - i may even think -your feet are too far apart,
-you dive bomb,
-you dont break at the hips and knees simultaneously,
-at the bottom, you lose all tightness: your hip drive up is inefficient; it cause your buttwink to be very obvious; most importantly, your knees drop all the way forward instead of staying in place. if you had a TUPOW you would knock it down every time.
-you rush and hurry the rep thus causing all of the above. i would suggest you analyze each of the items above and re-post a few reps of squat with the empty bar.
>>
>>44326164
>deadlift
as for deadlift:
- dont drop the bar at end of the rep!! (unless your grip gave way)
- you are not bracing your lats
- you are not taking the slack out of the bar
- i cant comment on your feet stance because i cant see the rear
- you are catbacking (lower the weight!)
- you are not hip hinging at setup: in other words, your hips and back are not in a right position to pull. they're too high. this causes your shoulders to be a bit too in front of the bar. the solution for this should be to set your shins in a way that when youre ready to pull your ass is a lower than your video.

i think you just need to master the setup. what worked for me was repeating the SS 5-step dl setup to the letter
>>
>>44323137
Does someone by any chance have the RP PL Hypertrophy Templates for a cheap poor faggot like me? I can help out with Male Physique 6 and 3 day and the cut templates.
>>
>>44328170
>RP PL Hypertrophy Templates
https://www.dropbox.com/s/j3il38d4bgx5b5y/Renaissance%20-%20Hypertrophy%20Program.xlsx?dl=1

i have this one, is it the one youre looking for?
>>
>>44328174
YES YES YES THANK YOU!

If you want I can upload the RP Diet book, Male Physique 6 & 3 day and I also have Scientific Principles of Strength Training by Israetel.
For the Cut Templates I actually don't know for which weight class it got purchased because I found it on a forum.
>>
>>44328217
>don't know for which weight class
doesnt it state it somewhere ?

ok share the 3day one?
>>
>>44328236
>doesnt it state it somewhere ?
In the templates - no. When purchasing you choose your days, weight etc. that's why I'm asking. Maybe it doesn't matter and all are the same for the MP or PL Templates but I think it matters for the Diet ones that there are differences between a 200lb and above 242 cut template.

>ok share the 3day one?
https://mega.nz/#F!QVQDCDiJ!mp39-sXx76K2mCVw1SIPmg

If someone has other templates I'm happy to collect them too. Like the female ones out of interest or highly looked out for are the Mass Templates.
>>
https://www.youtube.com/watch?v=SR8p2iPZI1A
>>
>>44325828
c6w is shit for bench and average at best for deadlift
>>
>>44328344
Oh also searching for the Juggernaut Templates by Chad Wesley Smith.
>>
https://youtu.be/g-wB9ad8dzM?t=72
>>
>WAWTT (and yesterday)

Yesterday
2ct pause bench into bands 5x2 60% of goal max + 30kg at the top
6x8 viking press
3x10 single arm paused rear delt raise

Today
5x3 deadlift 75%
2x20 hatfield squats
Sled work OR good mornings
Cable rows/pulldowns 2x20 each
>>
>>44328460

ME upper. So something like:

Swiss bar press up to a single then maybe some backoffs
Floor press up to a hard-ish 10 then 2-3 more sets at the same weight

Then just a shitton of assistance - lats, rear delts, arms, pecs
>>
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>>44328460
Upper Body 100
1. Front Plate Raise

Do this with a full range of motion, i.e., until the hands/plate are over the head. Using this range of motion greatly taxes the upper back and shoulders.

Weight:25-pound plate
2. Barbell Curls

Weight:45-pound barbell
3. Karwoski Rows

This is like a shrug/upright row hybrid. Holding a heavy barbell, shrug and row it up to your belly button. Hold for a second at the top and repeat. Don't use straps.

Weight:135 pounds (a barbell plus two 45-pound plates)
>>
>>44324728
what do i do instead m8

5/3/1 has consistently increased my squat and deads, but my bench and press have been stalling hard the past two cycles
>>
>>44328620

Which template are you doing and what's fucking you when pressing?
>>
>>44328632
big but boring, as in I do the charted lifts, then I do accessory sets of the same movement, usually multiple paused sets at a lower weight for sets of 5, then cable work

a few inches off the chest is where I tend to give on both 1rm and max rep sets, press idk, on the heavier sets i can't really get it past my forehead

bench 1rm: 295lbs
press: 180lbs

bw:215lbs
>>
>>44323137
>Fuck you
I wish someone would fuck with me :(
>>
>>44328460
>2 days
>40 reps of upper back
wtf garagebro where's the 100 reps every day?
>>
>>44328460
>40 reps of upperback
wtf
>>
>>44328723
>>44328799
肏你妈个屄
>>
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>>44328826
what did chink mean by this?
>>
>>44325553

I prefer the term "estronaut," but yes.
>>
>>44328723
>>44328799
i have an ear infection and a cold

i prioritised the two pressing movements and the rear delt work (which is technically upper back) yesterday as they were the 3 most important things

today there is 40 reps of rows and 40 reps of pulldowns, as well as 15 reps of deadlift, so i dont know where you got 40 reps from, over the 2 days there is 125 reps


the 100 rep thing was a way to get people to put in work, you cant force intensity but if you give a high rep/volume target regardless of how much weight you use, 100 reps will always be a challenge, when you can honestly say youve given everything, you can do less reps
>>
>>44328658

Sounds like you might benefit from more volume for a bit.
>>
>>44328917
>i have an ear infection and a cold
Excuses, try harder, eat more, take ibuprofen.
>>
>>44328995
ibuprofen is bad for you
>>
>>44328917
run your own ''ím sick but still want to train'''protocol

1mg paratecmol
1mg ibuprofen
5 gloves of garlic
4 cups of black coffee
lots of water with lemon
>>
>>44329072
Thats completely wrong

For a start, standard size paracetamol is 500mg and the recommended is 2, ibuprofen is 200mg and again 2

Everything i cook is loaded with garlic anyway

Ive never had a cup of coffee in my life its vile


It was something to be used like 2 days max

1g ibuprofen
2g paracetamol
2 effervescent multivits
2 servings electrolytes
100mg caffeine


Every 4 hours 3x a day
>>
>>44329241
oh yeah i always screw up the units but I got the electrolytes(lemon) and caffeine(coffee) right
>>
>>44329241
by the way whats your electrolyte source in this setting
>>
>narrowed my stance on squats
>now all of sudden can squat 20kg more
Fuuuuuuuck thats all i had to do. All this years squats felt like shit and all i had to do was but my feet closer to each other.
>>
>>44329344
Try behind the head stance, I had the same issue and when I moved to behind the head it felt even better.
>>
>>44324824
Which variation?
>>
>>44329422
Currently SVR with the Simplest Strength accessory format.
>>
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>>44329380
I put them about this wide now
>>
>>44328460
Lmao so much meme dog shit. I'm positive you have no clue what you're doing so you decided to pick obscure, useless garbage and run with it to be a snowflake.

Get lost you stupid faggot retard.
>>
>>44329548
chad garagebro
>does whatever benches 180kg for 2
Virgin gde plg
>picks top tier scientifically engineered routines
>hurts his back on 140kg squat
>>
>>44329574
Imagine projecting this hard while you dick ride for some fat fuck on 4chan
>>
>>44329587
Oh its just sean.
>>
>>44329593
Who? Are you trying to cope because you got called out you dumb fuck?
>>
pin press, done on a bench or seated overhead

ive seen both not sure which one would improve my bench
>>
>>44329603
I forgot to note obviously both would improve my bench but im asking which one is more optimal for improving the top 1/4th of ROM in the bench

I also have considered floor press and jm press. But I'm not sure
>>
>>44329548
Empty words from an insecure boy.
>>
>>44329649
Floor press is top tier it also improved my form on bench by a lot. Jm press are ok i guess, but cant tell much difference between them and other tricep exercises
>>
>>44329748
Nah, the truth hurts, shit head. Also, put your trip back on you foul little manlet.
>>
>>44328174
>>44328217
>>44328174
How do you read that? It only states amount of sets but no reps, just something like 3/fail. What's that supposed to mean? Plus, there is no direct arm and little upper back work. Do you still add that?
>>
>>44329811
Ha. Settle down, indoor cat.
>>
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>>44328460
>WAWTT

Pic related.

Started to lose neutral position on deads now I'm back to using a belt, hopefully should even back out as I drop fat but I need to play around with my stance a little and rotate legs put a bit so I can hinge down to the bar properly without my gut getting in the way.

Hit 100kg x10 on CGBP which is the most I've hit in a good while. Shoulder complaining a little, but I think I'm making progress there too.
>>
>>44329813
iirc the 3/fail thing is like 3 Reps In Reserve no? So RPE 7 on the Tuscherer RPE scale.
>>
>>44329879
>Hit 100kg x10 on CGBP
Thats not much i thought you were stronger.
>>
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>>44329241
>gbro hates coffee
based
>>
>>44329879
>>WAWTT
Deadlift
5 @ 365
3 @ 415
AMRAP at 465
1 @ 490
1 @ 515

Front Squat
5 @ 205
5 @ 235
5 @ 265

Hanging Leg Raises, Shrugs.
>>
>>44329879
whats your bench 1rm
>>
>>44329908
Yeah, that makes sense. Plus, it's stated in one of the pdfs that are in the mega link anon posted. But then I don't get how you rate the difficitulty of a day. If it's meant to be 3 reps from failure for each set it's easy by default...
>>
>>44326661
a bit late but I like nuckols 1xint DL. I pull sumo tho...
>>
>>44329915
Yeah, it's not great at the mo, dealing with shoulder AIDS still.

>>44329933
142.5kg
https://www.instagram.com/p/BRQ3pReFVM-/
>>
>>44329959
>watches video
this is the guys giving advise on this board
>>
>>44330009
Tbf its your fault if you listen to someone called fatmess.
>>
>>44330009
ask me how i know you bench sub 140kg
>>
>>44329959
do you actually make money coaching people lmao

the fks up with everyone offering coaching nowadays, is it that easy to make money
>>
>>44330009
>needing advice
just keep your head down and keep trucking with ss
>>
>>44330050
It is. Most of the people are absolute retards not knowing how many calories they eat in a day. You can just write them really simple diet plan and make them do some basic shit in gym and they will pay you.
>>
>>44330071
what level of wilks do I need to be able to do this
>>
>>44330086
>what wilks
havent you been to a gym
most personal trainers arent powerlifters
some dont even have any interest in compounds
>>
>>44330009
>>44330050
You should evaluate advice on the merit of the advice itself, not the attributes of the advice giver. I'm a much better coach than lifter.

>>44330071
I only coach powerlifters to be better powerlifters, but you're not wrong as a commentary on the state of the 'fitness industry'.
>>
>>44330104
personal training =/= online coaching
>>
>>44329813
I'm the anon with the mega link but on my phone right now.
It could be that 3/fail is only for the first week but I could be wrong or the RPE scale - we'll find answers here:

Mike Israetel’s RP Bodybuilding Posts (Credit to the FB RP group)
https://hoffday.wordpress.com/2016/05/12/mike-israetels-rp-bodybuilding-posts-credit-to-the-fb-rp-group/

RP Hypertrophy Hub
https://renaissanceperiodization.com/hypertrophy-training-guide-central-hub/

RP GitHub Notes: https://github.com/healplz/rp-notes/wiki/General-Training#mesocycle-design-for-hypertrophy

I'm relatively new to all this too and I'm in the RP closed Facebook group where israetel, Shaw etc. users upload files with explanations etc. (no templates)
>>
>>44330192
reminder that block training is a meme unless youre looking for a deload

concurrent training is legit
>>
Norman khan disposal today can be listened through audio here -> https://vocaroo.com/i/s0rO3YFSlZyy
>>
>>44330256
lmao has anyone listened to these before
>>
>>44330256
getting lazy?
>>
>>44330267
just listen to the first 15 seconds please
>>
good morning friends, hope you're all doing well today :)
>>
Hey bois, what should I do, I've been getting some good gains on my squats. The problem is my rack is broken, and now I don't know what to do. I can't wait for a new one, and I don't want to drive to a public gym. Can someone decide for me what I should do right now. There's no good gyms around here, but I don't want to lose my squat progress. It's been a day and I feel like I'm withering away.
>>
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>>44330256
If you put as much effort into your training as you did into your shitposting, you wouldn't be a cripple.
>>
>>44330425
do a scooby, or just fucking go to a gym, choice is yours
>>
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>Leader: 5/3/1 pyramid with BBB 6 weeks
>Deload
>Anchor: 3/5/1 SVR with 5x5 3 weeks
>TM test
>Repeat
Would this be an appropriate programing for general strength?
>>
>>44330425
So some snatch/clean squats.
>>
>>44330449
The principles are solid. Commit yourself.
>>
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>>44330464
ty
>>
>>44329330
electrolyte powder
>>
That's it, I fell for the onion meme. I don't count on a test increase, but apparently onions contain a shit ton of antioxidants and I feel oxidized as fuck.
>>
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very important read for injury prevention
>http://exrx.net/Kinesiology/Inflexibilities.html
>>
>>44330425
Zercher squats from the floor.
>>
>>44330586
how will this impact my real conventional squat?
>>
>>44328995
>>44329001
>>44329072
>>44329241
https://lifestyle.thecable.ng/ibuprofen-reduces-male-fertility/

linking just one of the sources that found this out.
>>
>>44330457
isn't that a real technical form
>>
>>44324720
I do currently, I'd at least recommend a second lighter squat sesh, maybe rep out your FSL weight or do it paused. Fronts maybe because they're fun.
>>
>>44330633
I probably take ibuprofen 6 times a year if that
>>
>>44330632
Probably have a stronger core when you get back to it, and they're hard so at least you'll be challenged until you sort your rack
>>
>>44330550
Thank you
>>
>>44330633
Doesnt sean take ibuprofen all the time for hangovers?

Explains his beta male tendencies and broken testicles, lol.
>>
>>44330639
better than nothing i guess, if you cant build an temporary "rack" out of boxes.
>>
what's the minimum amount of the times I do the big 3 + ohp per week if I want to see improvement? Currently only doing each once per week
>>
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>>44330804
Once a week. 5/3/1 is perfectly programmed for you in this way. 60lbs in a year on your total. Buy the book. Lift weights. Be consistent. Have Sex. Nobody got anywhere by program hopping. Fuck you. Pay me.
>>
>>44330804
You can definitely deadlift once a week and be fine, you *can* squat once and make gains but I'll just go ahead and say twice. Bench twice, OHP is secondary, do it once or twice.
>>
>>44330804
Bench twice squat twice deadlift once and ohp once
>>
>>44330804
2 times a week, when bench day, do some ohp volume and vice versa. there are some articles showing strength gains and hypertrophy when training a muscle group twice a week, but im to lazy to find them.
>>
We should adapt 5/3/1 to other sports, not just lifting.
5/3/1 for boxers, for example. Each sparring session you do 5 light punches, 3 medium punches and 1 hard punch. Have 4 sessions per week, monday: jabs, tuesday: hooks, thursday: crosses, fridays: uppercats.
>>
>>44330750
this temporary rack, what kind of boxes would be safe
>>
>>44330936
optimally, something like this
>https://www.roguefitness.com/rogue-wood-jerk-blocks
but anything sturdy would do, don't stack chairs.
>>
so i switched to lowbar recently and i noticed some wrist issues

so ive been looking into buying wrist wraps and why does nobody sell some standard black coloured once why does every single one look so stupid with stripes
>>
>>44330889
Wow, do your friends know how funny you are?
>>
anyone here do texas method? How long are each of your workouts?
>>
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What program do I run for the 4th powerlift? Does anybody here compete in it?
>>
I miss my friends and family. uni a shit
>>
>>44331017
I did. My volume day used to be 2-3 hours in the gym. Recovery day was 1,5 hours, but I could have been uicker, I just like being there in the gym. Intensity day 1,5-2 hours.
>>
>>44330996
>why does nobody sell some standard black coloured once why does every single one look so stupid with stripes
there are different levels of stiffness and it helps identify them
sbd and mark bell both sell black ones that i know of tho
>>
>>44331038
How the fuck were your recovery day and intensity day so long?

Protip: since you're not supposed to increase volume day weight every week, decrease rest between sets instead so you don't sit at 10 minute rests every workout like a retard.
>>
>>44331049
what stiffness do i need for the squat
>>
>>44331038
damn 3 hours? that's the 5x5 squat, 5x5 bench and 1x5 DL day right? (Some sites say power cleans instead of DL), can I get away with 3x5? As much as I love working out, I don't have 3 hours
>>
>>44331063
rest times dont matter
>>
>>44331069
personal preference really, best thing would be to get a lend of some to try, but im guessing thats not an option
i prefer more flexible for squat, think its titan thps i have but might be wrong cant remember
i also bought sbd stiffs and they really took a long time to get used to using them and were alot less comfortable but they are now my preference for bench
>>
>>44331063
Recovery day I just took my time, I was a neet so I had nothing better to do. Talked with people and shit. Intensity day, kind of the same, but not as bad, it just took long. Oh, and I did increase volume day linearly up until my last 3 weeks of the program.
>implying I rested 10 minutes

>>44331086
Yes it's that day, I did the oldest gayest version of the program with the deadlifts on volume day. No, do 5x5. I am just very slow.
>>
> kizen infinite offseason program.
What is your thoughts?
>>
>>44331086
He was either resting for 10+ minutes or was doing a ton of accessories, VD never took more than 2 hours for me. Most of that time was spent on squats.
>>
>>44331126
What do you mean "took your time" but not "resting"? If you're not lifting, you're resting, you meant you didn't time it specifically and just chilled, right?
>>
>>44331164
On volume day I rest. On recovery day I didn't rest, I didn't need to rest, I took my time. I talked with my friends there, looked at the polish cuties and did my shit. I've never timed a rest specifically my entire life, but for volume day it was around 10 minutes, a little more. 5 minutes for bench.
>>
Which is better for lower body, c6w, or the texas method?
>>
>>44331193
c6w
>>
>>44331193
depends how strong you are now and if youre a gde. you can add 5-10kg a week to your squat on TM
>>
>>44331193
c6w is the best post linear progression program for lower that is not boring
>>
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5pl8 when??
>>
>>44331403
Dumboreo forgot the power of friendship and refuses to friend me on fb :C
>>
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>>44331435
he already has dozens of twinks thots on lock. he doesnt need another lmao
>>
>>44331193
programs are for gdes

real chads go to the gym consistently and do whatever they want
>>
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>>44331514
>>
my back is so weak compared to the rest of my body. I can only do 55kg on the lat pull down :(
>>
>>44331636
100 reps upperback every session
>>
>>44331645
yeah Ive added back work every day. it hurts my ego that there are nyrs rowing the same as me
>>
>>44331636
100 upperback every session 50 vertical + 50 horizontal

>Tips
for the latpulldown/pullup use a false grip, try to grip almost with your palms and cue pulling with the elbows. This allows for a lot of lat engagement and is a bit stronger than a regular grip. When you stretch your lats during the movement keep your torso straight and imagine trying to open your armpits maximally. This cue allows for a good lat stretch
>>
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>>44331660
Start light. Frop the ego. Make PRs. Stay consistent. Have sex. Eat meat.
>>
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>>44331691
>Have sex
okay jim
>>
I have become too fat for my belt, what belts are people using nowadays? SBD worth the investment?
>>
>>44332234
get a quick release. theyre lit
>>
>>44332234
Using toro leather belt been with me for 2 years now, only complaint is I bought double prong otherwise love the fuck out of it.
>>
What do you guys estimate is the highest feasible %1RM for 5x3?
>>
>>44332294
85
>>
>>44332234
i got an sbd because i was able to get it cheap(er), around the price i was about to pay for a titan in the uk
took ages to break in and i didnt really like it at first, probably because i was used to the soft strengthshop belt i was using for years, its fine now

there are cheaper belts that are fine too
>>
>>44332294
about 87-90% maybe
>>
>>44332326
>using your 4RM for 5 sets of 3 reps
do you even lift
>>
>>44332281
This
>>
>>44332339
90% is more like a 5rm, but it depends on the person I guess
>>
>>44332234

I have an inzer lever belt and wahlander. I've tried an SBD belt before. The quick release is superior to the lever in my experience. I'm not a fan of the way SBD belts go on, but I probably wouldn't mind if I got used to it. Quick release and SBD are 1a and 1b as far as belt rankings go. See if you can try one or the other out and make your decision based off of that.
>>
>>44332311
>>44332326
>>44332365
Thanks for the input
Hit 90% of my previous squat 1RM for 5x3 last week and felt like I could have done a little more. Just trying to get a sense of whether I have valid progress or not
>>
What do you guys mean by HGOMAD?
I know what GOMAD is, but HGOMAD?
Does it stand for Human Growth hOrmone?
inb4 lurk mo4r: yeah I know.
>>
>>44332424
Probably half gallon of milk a day
GOMAD is a little excessive for most
>>
>>44332443
It makes sense. If I drink organic raw milk should I lower the bar to even less than half gallon?
>>
>>44332465
GOMAD OR GO HOME! INTENSITY! TRAIN EVERYDAY
>>
>>44332465
yeah just a cup will do
COMAD
>>
>>44332501
twink eat more
>>
>>44332501
Kek, btw has any of you read 5/3/1 Forever? I plan to go with TM after SS but which book should I buy for 5/3/1? 531 2nd ed, Beyond 531 or 531 Forever?
>>
>>44332558
>he eats milk
lightly keked
>>
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>>44332573
20 week program laid out for you. Stop thinking. Buy the book. Stop program hopping. Fuck you. Have sex. Pay me.

>>44332586
Stop being a faggot. It's called cheese. Lift weights. Buy the book. 60lbs on your total. Stop posting. Love life.
>>
>>44332573
Forever probably.
>>
Some1 post some bench footage, I need motivation and watching good benchers bench is the best way
>>
So I just reached 2/3/4 @75kg bodyweight. Have been doing my own program for some months, but want to change things up. What's a good routine for my current state?
>>
>>44332838
heres a classic
https://www.youtube.com/watch?v=i5ldduuk6i4
>>
>>44332861
>>
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>>44332861
>benching more than squatting
>>
>>44332874
>>44332874

I was disgusted by every one of these men
>>
>>44332861
>75kg
>What's a good routine for my current state?
Pulled Pork X F
>>
>>44332917
Have sex.
>>
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are chicken nuggets a balanced meal?
>>
>>44332573
Forever. It's well edited, and there are enough programs to run forever.
>>
>>44332934
nope its not even real meat its just a bunch of collagen which is a useless protein(fact)
>>
>>44332614
>Stop posting.
projection
>>
Is nSuns 531 (on leddit) a meme? Or is it actually a good routine?
>>
>fall for onion meme
>Go to club
>A thot approaches me to dance with her
>Refuse because massive onion breath
>Go to plg to post the story

I just thought I should share this autistic moment
>>
>>44332365
L O N D O N
>>
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>>44333126
If you're a beginner, just do the 5s progression.
>>
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>>44333155

>Power can't be achieved in the weight room

What a fucking idiot.
>>
>>44333126
It's a decent meme. Probably good post SS.
>>
>>44333007
well Im gonna eat 50. c u on th other side twinkshit

>>44333143
not a galdem, just good at 3s, cant do anything higher or lower
>>
>>44333208
post your squat
>>
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>>44333243
>90% is like a 5RM
>good at 3s, can't do anything higher
?????
>>
>>44333261
lol I forgot what I posted, thought you were talking about 5x3@90. still, if your 5rm is below 90% you should probably try harder
>>
>>44333321
If your 5RM is 90% or higher, either you're an extreme DYEL or you should try harder maxing out.
>>
>>44333321

If your 5rm is 90% or greater, there's a good chance you're a woman.
>>
>>44333374
okay kiddo
>>
>>44333321
If your 5rm is 90% or more, you're a GDE.
>>
>>44333378
see >>44333393
>>
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all this projection from 5lets
>>
>>44324720
I sid got wasnt really helpful. The progression is good for breaking plateaus, but its just an upper lower split in the end.
>>
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>>44333403
>>44333417
Post any of your lifts.
>>
>>44333155
Where do I find it? Is this 5's begineer progression in the books or did he posted it online?
>>
>>44333403

Women tend to have a lower 1rm in contrast to their 3rm and 5rm than men.

Pls b in Illinois and pls go on a date with my friend >>44333436
>>
>>44333452
something about the tone of this >>44333436 post tells me he doesnt want to t b h
>>
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>>44333452
>>
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>>44333259

I was 20 lbs heavier for this than I am now. In a couple weeks I'm going to see where my squat's currently at.
>>
>>44333499

You should find a gym with a squat rack that doesn't force you to take a mile hike to not hit the rack. You could also say something to the manager.
>>
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>>44333484
d-do you want to go to mcdonalds with me. maybe we could escape twinkdom together
>>
>>44333439
Beyond 531, forever, and online.
>>
>>44333551
Do you mean this?
https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner
>>
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>>44333527
Yeah, I can buy you some stuff off the dollar menu.
>>
Can I get the link with all of the books and all that you guys used to host?
>>
>>44333526

They do have a squat rack like that, but it was occupied. They have since added another like it. I USUALLY do my squats in one of them.
>>
>>44333585
wtf I thought you had an 11 fig salary. I want 6 double cheese burgers and a large milkshake minimum
>>
>>44333674
You gotta show you'll put out before I spend the big bucks on you.
>>
>>44333558
No, but that's an okay way to do it.
>>
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>>44333700
youre not in a position to make demands kiddo
>>
>>44333730
Why would you upload this? western people were a mistake tbqh.
>>
>>44333730
My heart was rcing when watching that...

O NO NONO NO NO NO NO OOOOOOONO
>>
>>
>>44333499
whats up with the rippetoe form
>>
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>>44333730
Bench is a dumb lift and I hate it.
>>
>>44333730

He's gotten a lot better since then.

>>44333893

Henlo fren
>>
>>44333499
very noice lad, what weight were you back then?
>>
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Is alex on gear?
>>
>>44333930
>>44333730
You should do what your buddy is doing for his arms he makes you look even more dyel.
>>
>>44323468
Jefferson 175 after doing it like five times over as many months and maxing twice. Sumo/conventional both 165x2.
>>
>>44333969
t. twinklex
>>
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>>44333976

Thanks for noticing anon. Have a qt.
>>
>>44333591
Is 531 Forever out yet?
>>
>>44333499
Is this lowbar?
>>
>>44334163
yes
>>
>>44334052
Paperback only.
>>
>>44334034
pics like this depress tbqh will never get to be with a qt like that not even 4k+ escorts are that tier.
>>
>>44334360
she has no hips lad
>>
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>>44323468
Max deadlift is 355, max jefferson is 400. They are my favorite movement, and much less taxing on my body than regular deadlifts
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>>44334394
distracted by face and tits
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>>44333930
Bench is currently my favourite lift

Im doing everything with a 2count pause and strength/stabilty is shooting up, also training the fuck out of my rear delts is helping
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>>44333893
>cant get leg over bench
tfw you miss these days
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>>44334419
>also training the fuck out of my rear delts is helping
are you doing upright reverse flies with plates? try those
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you guys shit on louie but I unironicly noticed this to be true
>https://www.westside-barbell.com/blogs/2005-articles/accommodation

if i do the exact same variation for a long period i unironicly get worse at it. Ive noticed 1x frequency to be optimal for me
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>>44334716
No im doing single arm dumbbell rear delt raises with a pause at the top, there is no better movement for the rear delt

Using both arms limits range of motion
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Someone make a new one
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Best routine for somebody who is enhanced with unlimited time?
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new
>>44334966
>>44334966




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