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Before you ask your retarded question about what program you should run, make sure to read below. This was polled by the 30 strongest users in PLG on what they deem to be acceptable or great programs. Novice programs aren’t included as you shouldn’t be focusing on powerlifts as a novice.

There aren’t too many universally accepted programs, however, the go to recommended program is running PH3. Voting was almost unanimous. Once you complete the cycle, feel free to start back to week 1 as this week is relatively easy and acts as a deload. You can typically run this program at mid to late intermediate, all the way into advanced and elite levels of strength. The good thing about this program is you can run it for years without stalling. It simply works. Available for download here. https://www.dropbox.com/s/ibp3e6w9vzkrvc9/Ph3%20Programming%20%28As%20of%204-7-2016%29.xlsx?dl=0

Smolov is another program that can do wonders for your gains. It came second for the top ranked PLG program.

Third ranked program is Canditos squat program. Available for download here. http://www.canditotraininghq.com/app/download/964456972/Candito-9-Week-Squat-Program.xlsx
>>
I want to die
>>
>>47640052
Post 5 th set
Or dropbix link
>>
>>47640144
volafile org/r/fit
>>
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How do I fix sheikodick? I'm not even running sheiko and I'm also an early intermediate so idk how to fix it. I'm getting more erections than usual but I'm too tired to do anything ffffuuuucccckkk.
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>>47640207
Shut the honest to god fuck up mate
>>
>>47640207
Have sex with a big tiddied goth girl.
>>
>>47640243
t. faggot manlet that trains like shit and has shit lifts
>>47640279
I'm too burnt out for that, I could get them to ride me or suck me off and do nothing else but I heard girls don't like that.
>>
R8 my lifts [lbs]:

Squat 190 3x5
OHP 100 3x5
Bench 140 3x5
Deads 245 x5
BB row 160 3x5

180 lb bodyweigh
>>
>>47640279
Also, dunno where to find them round here. Thought goths went extinct not too long ago
>>47640304
Wtf is this phenomenon where people list their lifts in kgs but bodyweight in lbs or vice versa?
>>
>skip 2 meals in the last 2 days
>BW finally goes up
I'll take it.
>>
>>47640304
>lifts in kgs
those lifts are in lbs. they're labelled as lbs. he's just a weak probably manlet.
>>
Tfw first injury.

Pulled my hamstring racing my brother.

Squats and deadlifts hurt a bit on half the reps.


Is it over for me?
>>
>>47640330
I hope you jihadied
>>
>>47640330
lmao thanks for making my day you fucking weasel
>>
>>47640023
how do I delete someone else's thread
>>
>>47640330
Fuck sake, all the stupid shit you've done and nothing happened.
You even managed to come out of ph3 relatively unscathed.
Just keep it moving, maybe do some light hamstring curls daily to get the blood flowing.
>>
>>47640330
Seems like your bullshit anti-injury plot armor doesn't protect you when it comes to running.
Also pain doesn't exist stop noceboing.
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>>47640328
>>47640316
>>
>>47640023
why did this (try but sadly fail to) kill sean again? ok the bfr stuff is stupid and the last two weeks are somewhat insane depending on your stats, but other than that it seems ballbusting but doable?
>>
Should I go gym or go to bed?
Ain't slept yet, its midday, but like, I wanna train chest but I'll feel shit

Getting annoyed cuz my gym shuts so early and I keep lifting like once a week lol cuz my body is dying
>>
>>47640207
>>47640301
>bench press is king poster
>early int
>sheiko
>cant get his dick hard
Lmaooooiing hard @ ur “”””lyfe””””
>>
>>47640395
>train chest
Wrong thread pal
>>
>>47640385
Do the program then.
>>
>>47640415
No by train chest all I mean is bench press LOL
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>>47640418
I might, that's my point. See you in a couple weeks, or at my early grave kek
>>
>>47640399
Dont forget 350lbs deadlift
>>
I want to bench.... But driving sleep deprived... I don't know

Going to roll dubs to decide this one.
Dubs I have to drive over 100mph to the gym
Evens I go gym normal speed limit
Odds I sleep
0 I have a wank
>>
>>47640521
Reroll idk if 1 is odd or even if you consider the facts
>>
OK I'm going gym fuck off
>>
Shows the true colors of all the strengthfags who feel so sophisticated and above those "le gay bodybuilders" because they read some book written by a a fatass Russian good boy whose logic and thought are restrained by roids and years of brainwashing.
Any strengthfag who believes in Sheiko, to the letter or contextually or mental gymnasticall, cannot explain why the 5/3/1 is so different without being a disingenuous prick - a trait that is necessary to remain a powerfatter after finishing 12 years of school.
>>
What is a "competition bench" exercise?

Something in between a paused and a touch and go?

And how can i do that alone?
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>>47640642
People like this post in /plg/ nowadays. And you guys wonder why average wilks is below 300
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>>47640642
It's just thumbless grip, don't let the fancy names confuse you anon.
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>>47640666
Sure dude... Thumbless and with no guards, I bet.
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>>47640642
You just do your max like you would do in a comp. So if you have 3x5 comp bench you do 3 sets of your max for 5 tries.
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>>47640462
>>47640399
t. cant deadlift what I can bench for reps.
embarrassing weak little shitters
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>>47640685
Impossible. Because it uses RPE.

Enter next please.
>>
Lmao this guys today the best shit ive seen literally laughed at him irl. Guy put a towel around his waist and then put a tapered belt on top of that for lmao 2pl8 squat for 1 rep.
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This is what you'll look like if you stay Natty and """" power lift """" for years

I did everything right, I ate pizza and I did 3 sets of 5 everything so why do I look like shit
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bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.

nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".

bench. press. is. king.
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>>47640729
turn around
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>>47640718
Be better not bitter

-10 kg bench
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>>47640729
C U T
U
T

Also I bet your wilks/total is pretty bad.
>>
>>47640745
Oh yeah and bend over.
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>>47640754
Nah bro my 250 wilks is pretty decent I out lift 99% of gym Normie's tBh
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Upped my bench to 40kg today
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>>47640767
>250
Please be bait desu.

You shouldn't expect to look good until you're high 300s or a twink.
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>>47640746
Lmao was that fucking you holy shit go ahead take away 40kg from my bench its still better than your towel squat lmao
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>>47640777
Nice e stating faggot. If you care or make fun about people doing crazy stuff in the gym I belive that you are sub 300 wilkis faggot kys
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>>47640737
>implying bench press ROM doesn't get butchered to oblivion

Overhead press is more impressive imo
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>>47640729
Sean?
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>>47640787
Lmao i care because its funny as shit when weak fags like you do dumb shit
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>>47640775
Its cause I close grip bench only I'm limited by my natty genetics

>>47640796
Yeah that's me
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>>47640800
Stronger than you faggot I bet. Read what I wrote you 4pl8 sumo deadlifter with knee sleeves lmao
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>>47640807
Not that bad considering shitty lighting. Just cut a bit and you'll look like a sick cunt desu. Whats are your stats?
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>>47640810
Keep projecting buddy the fact that you think 140kg bench is estat says a lot about your lifts. People reach that after 1 year of lifting lmao.
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>>47640788
t. faggot manlet with shit bench
kys and fuck your crossfit cuckold assistance excercises
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>>47640839
Haha okay Sean. Proof? Also Bw bench is not really that impressive pal
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>>47640852
Do you only know how to project lmao
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>>47640140
Holy shit fat retard btfo. Also, did fatmess stop posting? Ik boardshorts wife had a child and arthur killed himself.
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>>47640729
>cheap vinyl floor
>no lats or delts
>doughy
>pale from being inside

Its sean lmao
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>>47640872
sucks do cause I can knock out like 10 chin-ups at 100kg but I don't know where any of that mass goes to cause it ain't my back
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>>47640729
It's power lift, not power eat you fat fuck.

Post stats please.
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>>47640908
>>47640821
I'm not posting stats lol, I think I'm below 300 wilks rn lmaoo

I'm not that fat, those dexa scales put me at like 7% if I mess around with the settings
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>>47640770
Hope you mean that you bought a new bench that weights 40Kg.
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>>47640927
He means he added 40kg to his bench which was already 180kg
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>>47640932
I doubt. He benched 40.
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>>47640997
Dude he benches 220 now have you not seen the video
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>>47641072
>>47640997
>>47640932
He's actually that guy from Mongolia that competes in sumo, he's over 140kg bodyweight I think?
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>>47641114
nowadays half of sumo wrestlers are from mongolia
>>
Out of curiosity what happened to the old trips/names that used to post here? Joffrey, Sean, Dino, Norsefat, benchbro etc.

2013 plg poster checking in
>>
>>47641184
Joffrey is gone, at Harvard law school, Norsie is lifting again and making a home gym, bench bro posts here occasionally as worthless bro. Isley and garagebro are the only older trips that post consistently. Fat mess and Virtus post here sometimes too.
>>
>>47641184
For some reason I never truly left
>>
>>47641072
>>47641114
>>47640927
I'm 5'7 and 64kg.

I started lifting a month ago. Struggled with the bar.

So a milestone for me.
>>
>>47640729
Jesus fucking christ, how about you cut and start lifting?
>>
>>47641283
I've probably been lifting longer than you kek
Yes I know exactly who you are
>>
>>47641291
Doesn't mean you shouldn't.
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>>47641309
Means I was pumping iron when you were shitting in your diaper kid
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>>47641317
You don't look over 40.
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>>47641317
Dude, you posted physique and some people posted criticism. There's no need to come out so aggressive and attack others, you're coming across as a thin skinned little bitch.
>>
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>>47641337
God knows I feel it
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>>47641291
>I've probably been lifting longer than you kek
Looks like the only thing you've been lifting was a fork to your mouth.
>>
>>47641342
Sad you can't tell fact from fiction, I'm obviously being facetious
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>>47641357
Just natty genetics bro slow metabolism
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>>47641369
Did you get your bloodwork done?
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>>47641374
I literally haven't seen a doctor in years, god knows what's going inside me, rather not find out
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>>47641213

>Joffrey
>Harvard law

wow I guess bullying really works, good job Joff
>>
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so i've noticed that my squats look pretty shit (like a goodmorning?), but they didnt feel that bad. can someone give me some tips on what im doing wrong? pls help
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>>47641714
Brace better, tighter upper back and work extra on quads

T. Gbro
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>>47641714
SS+GOMAD
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>>47641714
the form isn't bad but you separate the hip and knee extension movement, try doing these things at the same time
>>
>>47640709
if youre early int on sheiko with a 350lbs deadlift who cant get his dick hard youre not benchinf more than the average grandma
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>>47641714
chest up
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>>47640023
WTF IS WRONG WITH HIS TEETH?
>>
>>47641072
>>47641114
God you are such bullshit. Look at this >>47641272


>>47641272
Everybody was a noob at one point.
>>
started llifting this summer, I want to get into pl, but idk if I am strong enough
my stats are (no bully pls, I am a beginner):

Bench 60 kg (135 lbs) - 5x6
Deadlifts 55 kg (125 lbs) - 10x6 prolly doing em wrong
Squats 60 kg (135 lbs) - 10x6

I am 181 cm (5'11'') for 74 kg (165 lbs)

I read somewhere that i sould do very few reps (3x5 or something like that) with increasing weight every session, like 22 lbs more every week at least.
Also, I read that I should just focus on these three exercises and nothing else, not even the complementaries (biceps, triceps, shoulders, erc) because they are not necessary. Is this correct?
Sorry for the very basic questions and knowledge
>>
>>47642093
pls be b8
>>
>>47642093
https://jimwendler.com/blogs/jimwendler-com/101085062-2016-help-a-friend-get-stronger
>>
>>47642133
I knew I would have got something like this.
Idk shit, I never browse /fit/
You can just tell me "come back when you are capable of lifting x lbs"
>>47642166
thanks
>>
>>47642093
Start eating more and Unirocincally do 5th set programme. After you are finishing with your main lifts, it's already good idea to do some volume bodybuilding accessory
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>>47642189
> 5th set programme
As a beginner, he will de-train.
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>>47642235
The Fuck you mean pal? Anyway programming is a joke anyway, if he is eating enough and lift more than the week before he will make gainz
>>
>>47642093
Don't listen to anon desu. You clearly don't know anything right now, and that's okay. Long term in lifting the most important things for progress are volume and food. You want to do more volume over time while still being able to recover and eat enough food to gain 1-2 lbs/month on average (any faster and you will get fat).

Doing extra exercises other than the main lifts is fine, people just discourage beginners since sometimes they will do too much and hinder recovery or burnout.
>>
>>47642250
Beginners can't put enough strain on their body to need 9 days to recover from a given exercise. Their exercise response and adaptation cycle so quickly that they will detrain on a program like 5th set
>>
>>47641752
>>47641788
>>47641811
>>47641954

ty bros
>>
>>47642250
He also shouldn't be significantly changing his diet for the first three months of NLP program. Once he strong enough to put enough mechanical tension on his body to start growing real muscle, he can increase his TDE
>>
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>tfw have lifted for five years
>tfw just exhausted and burnt out from it
>Tfw 27 and feel dead from manual labor lifting weights and sleeping on concrete floor my entire youth

Getting old fucking blows
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>>47642395
>tfw lifting for almost a decade
>still love the challenge every day
>have a busy life, but make time for lifting still
>joints are good, no injuries
>getting old is fine
>>
I have a confession to make guys. My gym has weird number plates, and the 15kg plates are identical in size to the 20kg. I put two 15s on each side and the 20kg on the outside so it looks like I'm repping 3pl8.
>>
what happened to panzer?
>>
>>47642482
t. Gracyanne Barbosa
>>
>>47642621
finally flew to latvia to meet rebeka and we haven't heard from him since. Assuming he's in jail because if he got rejected he would come here before killing himself and if it somehow went well he'd comment on that too
>>
>>47642621
Just disappeared one day, the prevailing theory is that he injured himself into a depression and doesn't want to come here because he would be bullied since he is so abrasive.
>>
>>47642621
Better question is what happened to Fil. Who cares about some arrogant twink.
>>
>>47642621
Idk but glad he is gone. The guy was completely retarded.
>>
Tried gym owner's inzer double prong belt since he doesn't use it anymore (uses sbd lever). Feels tighter and it's easier to set up than my double prong strength shop belt which I only bought because it was on 25 % discount. Any anons have similar experiences?
>>
>WAWTT
>WAWET
>WAWLTT
>WAWFT

>training

Incline bench, BTN press, BTN DB tricep extension, machine row, machine pulldown

>eating

Meat and rice, maybe some ice cream later.

>listening

Eminem, but I think I'll check out RBX and Sticky Fingaz (from Remember Me?) later.

>feeling

Not looking forward to going to Miami for work next week. It's hot, I'll have to work nights, and the work itself is my least favorite part of my job (running fiber cables).

>>47640521

If you don't feel safe to drive, you probably shouldn't be lifting, either.

>>47642682

Fil has ascended. He is no longer with us.
>>
would bodorino be upset if I asked for his autograph in public
>>
>>47642874
yikes
>>
>>47642654
So he's Sean?
>>
>>47643000
Believe it or not, at times he was more pathetic than sean.
>>
>>47642918
I see him in public now and then. Been thinking I should talk to him and ask him to sign my shirt but I don't know if he would be annoyed or not
>>
How are pendlay rows for upper back hypertrohpy vs barbell rows? Doing Pendlay's as deadlift accessory just wondering.
>>
>>47643057
that's like a /b/tard trying to talk to taylor swift in public
>>
>>47642801
Strength shop belts are pretty crap, especially compared to an Inzer or Titan belt. It was probably easier to get on because it's broken in a good amount.
>>
>>47642682
what do you want to know about him, I talk with him on a daily basis.

So do MA, FR and GDElex for that matter
>>
>>47643074
I don't really go to /b/ but I assume that's a bad thing. But he's not really Taylor tier big though, he's just a respectable guy in our niche sport
>>
>>47643082
can you ask bodorino on his opinion on autogrpahs
>>
>>47643043
All I remember is his pathetic bench.
>>
>>47643096
He would not want you to do it.
>>
>>47643059
Its basically same or differences would be negligible

You can toy around with regular row and stand more upright, this will work your upper back more (yates row

Also depends where you pull the bar, sternum, bellybutton etx

Play arouns with that and grip widths and find out the ones that you like most my dude (not necessarily the ones that you move most weight

Never bad idea to hit back with different angles and exercises (facepulls, rear delt flys, rows of all sorts, lat pulldowns, pullups.

More back work is literally never bad
>>
>>47643099
Isley

Im 26khhv
What programme to get my 5plate dl to 6plate
>>
>>47643099
Islay whats the secret to a good squat
>>
>>47643082
I'm just curious what's going on with him. How's life, if he found love, what he does daily, why he stopped posting, if he competes, etc.
>>
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>>47643088
>hey bodo I shitposted my favorite sad frog at you once (the one where he looks like he's eating bees) on a semi-anonymous Malaysian noodleweaving bulletin, can you sign my shirt n-no homo
>hfw
>>
>>47643141
Isley squat is doodoo . Why do you want his advice on it?
>>
>>47643156
because he's not a talentchad, isley has earned every kilogram on that barbell. if isley says something works im convinced it iwll for me too
>>
>>47643110
will do

thanks
>>
>>47643149
He graduated from his software engineering course and got a job as an integration consultant a small-ish group. He likes his job and it pays quite well. He started going out with this girl he met at his PL club. She's a bit older than him, a psychiatrist, and quite strong (and really really fucking short lmao). He stopped posting because he lost the time and the interest: this place isn't the best now and wasn't then either. He won Swedish championships two years ago, did Euros but hurt his back. He spent the next year recovering and has now come back. He came 2nd at the most recent Swedish with a PB squat, deadlift and total.

Daily he tells us about his poos, holidays and bullies anyone he can lay his hands on. Currently he's gaslighting virtus hard as fuck pretending he's trying to match his lifts (Bodorio is stronger but it's pretty close now!)

>>47643141
Dunno I'll let you know when I figure it out.

I think it's all about trying hard, not getting injured and never exceeding RPE 8 in training.
>>
>>47643244
What was the injury? Something serious?
Also
>trying hard
>RPE 8
>>
>resting between sets
>right trap starts hurting out of nowhere
>still hurts 2 hours later
how do i unfuck this?
>>
>>47643244
>and never exceeding RPE 8 in training.
lol

for real?
>>
>>47643244
I became irl friends with a swede tourist with the sole purpose of making him go to fil's gym/message him on fb to friend me but then I decided there's no point and never gave the swede the command despite him agreeing to this scheme. This sorta makes me sad now.
>>
>>47643598
peak autism
>>
>>47643441
>>47643596
As you get more advanced, it becomes more detrimental to go very close to failure. It's much better to do lots of volume @7-8 than burn yourself out grinding sets @9.
>>
>>47640767
That's total garbage
>>
Why do people not like graciev? What has she done in the past? Only know about the kernopen thing which made her look like a child.
>>
>>47643778
I know, but it's not really trying very hard. Restraining yourself from going too hard is the hard part.
>>
>>47643841
She said mean things to an underqualified competitor for the Kern US open.
Nothing big
>>
Do you guys think I could hit about 1500 total in 3 years time? Trying to break the record for my college teams total for my weight class (163/1500+) currently at a 750, just started powerlifting training.
>>
>>47643932
Considering I got 1537lbs in a year, it's possible.
>>
hello I am a Japanese type of Powerlifing person let's make acquaintances
>>
>>47644096
Trip on Yusuke Suzuki
>>
>>47643932
>750 total
>Asking if you'll be at 1500 total at 74kg bw in 3 years
Lad... Worry about getting a 1000 total first. For reference I think my progress is better than average and my total has gone from 900ish to 1275ish in 2.5 years.
>>
>>47644120
What can I say, I like setting lofty goals
>>
>>47643128
Bulgarian method
>>
>>47643082
how does MA talk to fil?? hed already left by the time MA started posting

I want to be friends with fil reeeeeeeeeeeeeeeeeee
>>
>>47644203
Well, I hate to break it to you, but if your total is only 750 and you're over 18, you will never be great. Just think about how many people you see totaling 1500+ at all. How long do you think they've been lifting? Now think about how many of them only weigh 74kg. I don't think there's a single natty, sub 93kg bw plg poster with that total.
>>
It's 2 months when I trained my legs last time because of injury. How should I proceed now? Some linear program? Can you recommend me one?
>>
>>47644252
I hope your memeing, because this post is dumb as shit
>>
>>47644251
He's in the super sekrit fb treehouse
>>
>>47644295
let me in
>>
>>47644304
You have to be friends with some of the trips on FB for that
>>
>>47644318
is it like being the new kid at school where you start off making friends with the least popular and work your way up? do you want to be friends?
>>
Im depressed lads what do?
>>
>>47644318
how do you even make e-friends desu?
>>
>>47644203
Lofty goals are fine and all
But you should set shorter, achieveable time bound goals aswell.

Keep in mind this shit isnt linear. For example, getting to 4plate deadlift from 2 plate (my starting 1rm) took me about 5months, doing yolo ass training, coaching myself from scratch and with one injury along the way
But onlt recently ive hit 5plate deadlift which marked exwctly 2 year lifting anniversary.

Could i hit 5plate dl after a year? I think so, but only if i was coached well from getgo and training specifically for pl, not some powerbuilding memery with shitty long twrm cut that only mad eme lose muscle

Blog out

>>47644215
>bulgarian for deathlifts
[x] doubt

Altough i was coached for 3~months online by Eric Bugenhagen and i was maxing daily on 3 dl variations for few weeks
>>
>>47644318
Why do you post here if u can talk to each other on facebook?
>>
>>47644282
>your memeing
>dumb as shit
????

Here's the results from raw Nationals in the open age group. 1500 lbs is 680.4 kg. Note how many 74s are over that.
>>
>>47644344
Chin ups
>>
>>47644334
We have to know who you are first you dingus

>>47644344
Get professional help

>>47644352
Not that hard, just be friendly

>>47644359
Because I'm addicted to 4chan and like helping newbies
>>
>>47644354
What kind of talent Chad are you to hit 4pl8 in 5 months?
>>
>>47644359
I'm just bored at work tbqh. You'll notice trips don't really talk to each other much on plg since we can on other platforms.
>>
>>47643441
Nah I just pulled my hamstring a bit. It hurt to walk back to my Mum's house with my brother but it doesn't hurt to walk anymore. I reckon it'll heal in three weeks.

>>47643596
Completely. Just do the good reps. Don't do the bad ones.

>>47643598
amazing. That is fantastic.
>>
>>47644360
I qualified for nats after 3 years training starting at 19 with no athletic background. amd Im a GDE with no work ethic and my programming is retarded

>>47644367
sounds hard
>>
>>47644384
I know we're on 4chan but you can learn to be a somewhat functional human being, just takes practice
>>
>>47644384
Qualifying for nats vs getting top 4 is so different it's unbelievable. I have a total good enough to qualify for open nats at 83. Do you think I'm even close to medaling or ever will be?
>>
>>47643999
Yeah but you're on drugs. And you had lifted for ages before competing.

>>47644304
I am the gatekeeper and I'm unlikely to do it. I only let normies in.
>>
>>47644354
Rhanks for the advice, really appreciate all the help I can get
>>
>>47644376
One that still cant bench 2 plate reliably
6'2 height 6'7wingspan (or some shit)

Also to that one guy asking ehy would you ask isley for squat advice:
Its better to ask someone how to bring up lagging lift because he struggled with same problem, especially if he has same proportions and issues as you

Dont ask sarychev for bench specific advice
Dont ask woolam for deadloft advice
>>
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>Last Monday: Bench+triceps
>Last Tuesday: Squats+squats+squats
>Last Wednesday: Intense wagecucking (10h+ physical labour)
>Last Thrusday: Intense wagecucking
>Today: Intense wagecucking
>Tomorrow: ???????????
>Sunday: ???????????
>Monday: Intense wagecucking
>Tuesday: Intense wagecucking
>Wednesday: hopefully back to NEETdom, possibly not
What should I do this weekend to retain my gains? I was thinking Bench+triceps again and Deadlifts+back
>>
>>47644400
not with that attitude

>>47644407
>>47644394
:(
>>
>>47644425
5/3/1 2-Day
>>
As far as strength is concerned, how important is it to start your next set in under a given time period?
For example, in StrongLifts it's recommended that you start your next set in about 90 sec if easy, 3 min of hard.
Would I miss out on strength gains if I waited an extra couple minutes on a really tough set?
>>
>>47644445
mental gains maybe. but its more important to make good reps, even if you have to wait longer
>>
>>47644429
Not with that attitude indeed. Or any other one either.
>>
>>47644466
watch me kiddo
>>
>>47644444
Two days of full body in a row? Sounds mad, man. Dem digits tho.
>>
>>47644444
Nice digits
>>
>>47644466
>>47644484
when I squat 400kg it will be you begging to be in MY secret clubhouse, and I will say "no"
>>
>>47644461
Fo sho. That's what I've been doing. Saving that HIIT shit for rowing on cardio days.

On a somewhat related note, what's the consensus on slow reps vs normal speed reps, again, as far as strength is concerned?
5x5 squat doing slow reps obviously means that you'd have to lift less than if you were doing the same weight at normal speed. But is this a good method for building strength long term if done as part of a regular routine?
>>
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>>47644493
>Two days of full body in a row?
No. Lower/upper.

It's even periodized. Look in Beyond 5/3/1.
>>
>>47644596
That looks good. I just googled it and saw someone on t-nation talking about full-body 531 (without having even looked at the text I'm imaginging (hoping) his intention was doing axbx)
>>
>>47644596
>when were you when frequency was kill
>no
>>
>>47644649
2 days per week is better than no day per week.

Frequency overall is overrated unless you are a beginner or early intermediate. Once you have lift mastery and decent strength, you dont need to be squatting 3x per week anymore.
>>
>>47640023
Bros I need to figure out the assistance work for madcow 5x5.
Keep in mind im already going to exchange rows for weighted chinups and incline bench for the regular bench.

The program originally has you do weigthted hypers and sit ups on day 1, sit ups on day 2 and barbell curls and tricep extensions on day 3.

I have a problem with this, firstly, its no where near enough direct arm work. Theres also no calf work at all. I would like to train calves at least twice a week and to do some weighted dips for more tricep and pec work.

Were, how should I add these in?

Madcow template is fantastic for stength and general progress but you also need aesthetics.
>>
How should I proceed with squats and deadlifts after a long break?
>>
>>47644675
You still should be sticking to the 2x body part per week though. It would make more sense to have 2 full body sessions instead of an upper and a lower.
>>
>>47644649
Considering Jim trains high-school football players, a 2-day routine sounds like a good idea.
>>
>>47644702
Test 1RM to see where you are at and then 5x5 @ 70%, three times a week on both lifts to get your gains back faster ofcourse.
>>
>>47644705
Of you can only do Saturday/Sunday, lower/upper is best.

If you can spread them out, then full body is fine.
>>
>>47644709
Krypteia (what he does with the boys) is 3 days fullbody though.
>>
>>47644709
If his training works for the modern American high schooler, it's more than good enough for anyone under a 1200 lb total calling themselves a "powerlifter".
>>
>>47644727
Ah yeah I just saw the OP, thought this was a situation that would go on for some time, but it just seems like a one time thing so no matter what he does it won't really make a huge difference in the bigger picture.
>>
>>47644719
>testing 1rm after long break

Snapcity
>>
>>47644596

>5/3/1
>>
>>47644383
Wrap your knee wrap tight around the point on the hamstring (or voodoo floss if you have it) and do super light ham curls for a couple of minutes. Get as much blood in there as possible, will be better in a week.
>>
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Rate bloat pr
12 eggs
>>
>>47644769
We all know you dont like it. Go back to cutting down to a two plate bench.
>>
>>47644779
tip top
>>
>>47644779
No ground beef in sight. 0/10 would not bulk
>>
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>>47644830
Pound of pork belly
Very well smoked, could have eaten it by itself no eggs

Almost finished,

Rpe 7~
>>
>>47644407
I am on HRT. But Muh steroids.
>>
>>47643571
respon me blease
>>
>>47644889
Probably just an irritated nerve. Hang from a pullup bar and put on a maxipad.
>>
I do all my functional pushing with my triceps and shoulders. I don't train my pecs but they're already bigger than necessary for the incidental stabilization role for pushing. As such, they add useless weight which lowers my weight to power ratio.

No one here actually trains but still making the thread to see if any useful tips can be found.
>>
>>47645008
what if i don't have a pullup bar
or a maxipad
>>
Can you recommend me powerlfiting program? I have never done powerlifting before just bodybuilding. My lifts are if they matter:
>bench 8x90kg
>squat 8x120kg
>deadlift 6x160kg
>>
>>47645191
>sets of 8 on bench and squat
Cutting it close
>set of 6 on deadlift
You know you got no gains from this one, right?
>>
>>47644699
No onr?
>>
>>47645300
No, you're a moron.

When you are a beginner, you cant "stack" growth with a bunch of extra shit. Your goal is to get strong enough to eventually build significant muscle.
>>
>>47644699

Is "regular bench" "assistance work"? I would think it's a core lift the entire program is structured around.

And incline press is a bastardized hybrid of things that work better than it does.

>The program originally has you do weigthted hypers and sit ups on day 1, sit ups on day 2 and barbell curls and tricep extensions on day 3.

Just throwing it out there: Tricep extensions are inferior to dips in 99% of cases. Do dips, as you are already inclined to do, instead. Maybe do dips on day 1 and some overhead press (standing barbell, seated barbell, seated dumbbell, push press, whatever) on day 3.

Also, do curls twice a week instead of once a week. I like to do normal barbell curls once, DB preacher curls another day, and chin ups another day. I have noticed some improvement in Gunz doing this.

What people usually consider "Calf work" to be is completely idiotic bullshit. Instead of using 9001 different stupid machine gimmicks, try either front squats (if you have a good, heeled squat shoe) or jumping rope.

The forward knee travel of a front squat compared to back squat leads to a lot more ankle flexion and extension, and therefore more calf involvement. Jumping rope is primarily felt in your calves.

>but you also need aesthetics.

Why?
>>
>>47645451

I should also point out that everything I said is rather broad, common sense stuff. The details aren't SUPER important, and you'll have to adjust them as you actually run any program anyway.

A good solution applied with vigor immediately beats a perfect solution in 15 minutes.
>>
>listening to FIGJAM for bench advice
lol
>>
>>47645451
>do dips instead of tricep extensions
They're different class of exercise you moran
dips:
compound
tricep ext:
isolation

you do dips and then you do tricep extensions for some weird reason but swede includes them so i guess there's a reason
>>
>>47645292
I just wanted to see how many times I can lift up 160kg.
>>
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>>47645512
newfag
>>
>>47645482

That's exactly why I'd prefer dips, and a handful of other things, over triceps extensions. If you're going to do one or the other, anyway.

But if you're going to do both, doing the dips first then the extensions is the way to go.
>>
>>47640316
he listed both in lbs...


???
>>
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>>47645480
>listening to FIGJAM for advice if aesthetics are needed or not
>>
https://www.youtube.com/watch?v=qtWQ8xBeMQY
what a retard lmao
>>
So today I've done

2x25 benbch press
4x12 tricep extentions
5x15 lat pulldowns
100 tricep pushdowns
4x12 cable rows
3x10 bicep curls
3x10 smith machine rows
few sets on tricep machine
finished all that with 80 facepulls

is this too much volume? I'm running 5th set and apart from my main movement and assistance for that movement the rest looks pretty much the same as in terms of volume.

But eveywhere I see pepole ale doing just one main lift, some assistance and just few sets of bodybuliding volume, am i overtraining myself or cucking myself out of the progress?
>>
>>47645681
Speed sets are even in PPST
>>
>>47645713
What are your main lift stats?

I do about 1/3 of that.
>>
>>47645713
Im guessing youre sub 3 plate in which case youd get by on a lot less

>im running 5th set

As soon as you start adding a load of shit not in the programme youre no longer running it.

You didnt even do an msm
>>
>>47645713
You're not overtraining yourself with isolations
>>
>>47645815
The tricep extensions (should be pullovers in my opinion) are the MSM suggested on accessory bench day.
>>
>>47645832
You can under-recover from ISIS, though. And tendinitis is a bitch too.
>>
>>47645850
>ISIS,
Isolations, lol.
>>
>>47640052
10 hours and 35 minutes later and every waken second of which I've longed for death
>>
>>47645770
Pretty shit, but I don't feel tired after my main lifts, and I'm usually done withing 40-50 minutes with some assistance work too,>>47645770
>>
>>47645897
Nice blog
>>
>>47645910
your words only make me stronger
>>
>>47645841
1. You neglected to say what your bench is
2. Its a suggestion, what if triceps arent your weak point?
3. You probably just need to bench more
>>
>>47645907
You're not strong enough to really hit the work hard with significant weight.
>>
>>47645923
The guy that responded to you was not >>47645713
That's me

That was just a secondary day from 5th set. On my main bench movement I'm doing floor press as my MSM, I'm just wondering if doing that much volume will fuck me up, because pretty much everybody is getting stronger doing half of that, but as I mentioned I'm done within 40-50 min on my main movements and dont feel that tired (inb4 not trying hard, on my AMRAP the spotter will have to literally row the weight from me on the last rep) my bench max is 100 kg, but i also do the same thing with my squat and deadlift (different accesory exercises obvs)
>>
>>47645960
That's what Ive thought. But I want to get to that stage where I will be fucking destroyed after squatting for 5 sets, and not sure if too much volume will fuck up my recovery and my progress? idk does that makes sense?
>>
>>47645975
Doing too much will just result in you being an evermediate. You posted a grocery list instead of a workout. Cut out the fluff shit and start by doing the minimum you need for progress.
>>
>>47645975
Compress the program into 7 days instead of 9.

Change the 5th set protocol to 5x3@75% plus amrap, and the speed/tech can be 5x3 at 75 with no amrap.

This is in evolutions (mostly).

Either that or do 531 with 5th set main work and your own MSMs. Shorter micro and macrocycles. Use high rep bench day in place of ohp. Swede does something similar for weaker clients, iirc.
>>
>>47646020
I'm too afraid that I would be doing not enough to get strong.
>>
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>>47646060
>>
>>47646060
>minimal for progress
>not enough to get strong
What are you smoking son?
>>
>>47646100
>>47646070
What I tried to say is that I have no idea waht is the bare minimum for strength progress
>>
>>47646113
Well just take what you did when you stalled, and just add another set of bench for a start.
>>
I'm gaining weight, I'm hammering bench one day and then a close bench variation second day, lots of BB accessory; and yet it hasn't moved in three months, 120kg 1RM rn. What do? Bench three times a week?
>>
>>47645713
>I'm running 5th set and apart from my main movement and assistance for that movement the rest looks pretty much the same as in terms of volume.
U wot lad
>>
>>47645713

What you're doing is going WAY too light on bench press, then following it up with silly shit. You're expending a lot of effort in a staggeringly inefficient manner. It's sound and fury signifying cluelessness.

If you want to do 50 reps of bench, which isn't really a bad idea, 8x6, or 6x8, or 5x10, will accomplish a lot more with regards to everything you could possibly be bench pressing for than sets of 25 will.

Tricep pushdowns are dips' retarded, impotent cousin, and anything on a smith machine is stupid. Just do barbell rows, or any other type of row, instead.
>>
>>47646201
Why the fuck are you giving bench advice?
>>
>>47646201
I urge you to try smith rows, strap up, focus on pulling elbows back.

More efficient row movement

Also drop the 'smith is stupid'. It can be useful in a load of ways tweaking barbell movements to better isolate what youre trying to train
>>
>>47646201
Don't you know that on the third day of each 9 day week, you're doing 2 sets of 25 as part of the program?
>>
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>>47646373
Zercher deadlift? That's fucking savage, even if sumo.
>>
>meet girl while drunk at family event at bar
>be 21YO young looking
>girl is a great laugh, basically me
>looks 17
>risky but i'll try it
>kiss her
>2 weeks ago she puts up an sc story about loving someone you can never be with (could be her Dad tho, he passed away recently)
>yesterday she said she keeps coming round to my work cause she "Just want to see you"
mfw she's 15
mfw she powerlifts
>why world
>>
>>47646278
Whats his bench like?
>>
>>47646545
wtf you seeing a girl for over 2 weeks withouth asking how old she is?
>>
>>47646563
never had shit like that happen before, i've been everywhere from 20-30 based on looks alone.
When in the convo do you just ask girls you talk to hey how old are you? Lol wtf
>>
>>47646555
Garbage, just like everyone on /plg/. You bench as much as Gbro at a much lower bodyweight, best bencher here.
>>
>>47646597
You ask what's their occupation retard. If she says middle school or high school you start thinking about the age of consent in your country. If they say college or working wherever, you start thinking that she's an old hag and you need to go younger.
>>
>>47646611
who is strongest natty bencher currently
>>
>>47646619
>one school system from 12-18 here
she said she was at school, aged 17 would match that. here often they just say student even when at school or uni which really messes the age range up
>>
>>47646638
Just tell her to stop posting this crap on SC and give her the meat.

This post is irony, I don't want to have a seat over there mr. Hansen.
>>
Can you recommend me some linear progression program which I can use to work my squat and deadlift back up?
>>
>>47646637
It might or might not be Isley. I'm not sure about MA's numbers.
>>
>>47646667
>posting on sc
it was one thing
>give her the meat
she's legally underage
>hansen
not a fucking clue?
>>
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>>47646712
>not a fucking clue?
hownu.ru
>>
Im doing that 20rep squat program
Should hit 140kgx20 tomorrow.
End the cycle at 160kgx20 which was my 5 rep max at the start.
I'm eating enough. Is this possible?
Natty btw
>>
>>47646686
Ph3
>>
>>47646699

Isley has me beat by about 10kg on bench currently.
>>
>>47646802
Is he actually the strongest natty bencher of plg in our times? Lmao.
>>
>>47646815
nope
>>
>>47646699
isley's most GDE lift is still the strongest bench in /plg/ wtf
>>
>>47646834
nope
>>
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>>47640023
bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.

nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".

bench. press. is. king.
>>
>>47646611
But I am on TRT, so for most here I am the same as a hardcore juicer
>>
>>47646891
>manlet
Yes
Shit bench, no. And I can't arch for shit
>>
>>47646900
gbro is on bigger dosages than you
>>
>>47646924
I've heard people claim that I take shit I never even heard about.
You'd be surprised what people take and how weak they are. We have a guy at our gym on 1.3g of shit with a sub 630kg total at 90kg. Just stop lifting in that case ffs
>>
>>47646943
steroids pale in comparison to just having natural talent

they'll bump you up a level but if you're shit you're shit
>>
>>47646802
Lmao. How much do you weigh man?
>>
>>47644252
I know the attempt will probably leave me high and dry, disappointed at what I've achieved in light of my goals, but its not gonna stop me from trying my damndest to get what I want
>>
>>47646975
True. I think people should get the idea that steroids are everything out of their heads. Just look over at /fraud/. There are some really weird people there like that crusader guy
>>
>>47646980
I'll give you a hint, his body resembles that of a trash bag full of pudding
>>
>>47646975
Depends how much shot you're taking. Do you really think Larry Wheels could hit even 70% of his current lifts as a natty?
>>
>>47646989
That's the right mindset
>>
>>47647007
I wonder how much he takes. Jamie stated he didn't take more than a gram for his world records, which I believe
>>
>>47646998
pretty much why i decided to stay natty after considering roiding for a long time

even on steroids talented guys will blow my lifts away, better for me to just stay natty and lift as a hobby instead of obsessing over something i don't have a ton of aptitude for
>>
>>47647018
Yea, but a gram of 100% medical grade shit. And who knows what else he was on.
>>
>>47647007
i actually do, yeah

the guys deadlifting like 900lbs on steroids are the guys who would have hit 700+ naturally anyway
>>
>>47647045
He told me nothing else iirc, he even stated it on some podcast. I don't think sustanon is made for pharmacies in the US, so it probably was some bathtub shit.
>>
>>47646914
>this much cope
>yet another tripshit loser

we have too many of you histrionic vermin shitting up the place. ditch the trip and stay anonymous you total fucking faggot.
>>
>>47647057
The elite will remain the elite, no matter what they take or not. Everything else is wishful thinking
>>
>>47647071
I totalled 1537 at 181. What did you achieve?
>>
>>47647088
Don't bother with the troll, you won't get a straight answer.
>>
>>47646980

Same as Isley.
>>
>>47647102
NEW THREAD. THIS ONE IS ENTERING AUTO SAGE. MIGRATE IMMEDIATELY.

>>47647102
NEW THREAD. THIS ONE IS ENTERING AUTO SAGE. MIGRATE IMMEDIATELY.

>>47647102
NEW THREAD. THIS ONE IS ENTERING AUTO SAGE. MIGRATE IMMEDIATELY.

>>47647102
NEW THREAD. THIS ONE IS ENTERING AUTO SAGE. MIGRATE IMMEDIATELY.
>>
>>47647088
>
you dirty fucking histrionic vermin, get the fuck out of my general
>>
>>47647112
Isn't isley repping 300kg on deads?
>>
>>47647088
>>47647107
insecure tripshit alert. your embarrassing "total" and your bitch manlet weight impresses no one. stay anonymous permanently or fuck off.
>>
>>47647112
you both look like garbage bags of pudding
>>
>>47647137
t. 350lb deadlifter
>>
>>47647130

He actually pulled 320 at his last meet, he's got me so btfo there.

But I have his squat in da baeg.
>>
>>47647153
you know what else you got in da baeg? pudding, of which your appearance resembles
>>
new thread

>>47647195


>>47647195


>>47647195


>>47647195


>>47647195
>>
>>47645451
No, regular bench isnt assistance work. Might have missworded.
Instead of regular benching im going to incline bench as I generally find the lift to be more effective in building upper body strength (im not saying incline IS better, im saying I find it better) than the regular bench.
>Do curls twice a week
Exactly, should I switch sit ups in day 2 for curls?
>Front squats are better for calves
I cant fit front squats anywhere into the program as im already squating x3 a week
Im thinking of doing calf raises on day 2 and 3. I do them heavy and paused. My knee stability whilst squatting has improved significantly since ive incorporated them.

Lemme give you a quick rundown of what im thinking of for assistance work:

>Day 1: weighted sit ups and calf raises
>Day 2: weighted dips superseted with barbell curls, calf raises
Day 2 can be heavier on the assistance since its a generally lighter day
>Day 3: barbell curls and tricep extensions.

It seems to be the more reasonable split.
Its has both x2 weekly calf work, x2 weekly curls (on top of weighted chin ups as a main move) tricep extensions and dips. What do you think?

>>47645431
What? Youre a retard, im not a beginner
>>
>>47647236
>I'm not a beginner

If you're under 3/2/4, you are a beginner.
>>
>>47647362
What about 3/3/3 ?
>>
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>>47646998
Fight me you fucking cuck faggot nigger I'll fucking cry if you raise your voice at me.

>I'm just timid and insecure
>>
>>47647362
Im not under 3/2/4 faggot.





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