/plg/ - pee el gee (powerlifting general)

Pee

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Other urls found in this thread:

youtube.com/watch?v=WtYtwRfY7M8
phdeadlift.teachable.com/blog/1523611/pro_lifters
twitter.com/SFWRedditGifs

Reminder to take advantage of free testosterone boosts.

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>WAWET

Dinner was

400g ground steak made into 4 burgers
120g white rice
4 boiled eggs

1200 cals
102g protein
38g fat
100g carbs

how do I achieve this /plg/ ?

youtube.com/watch?v=WtYtwRfY7M8

Recipe to success:
EAT MORE
SLEEP MORE
LIFT MORE
TRY MORE
WATCH MORE ANIME

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150g of chicken
150g of rice
200g of frozen veggies
and after that cake my father made

have you tried your standing press max?

phdeadlift.teachable.com/blog/1523611/pro_lifters

Try harder

That ass is disgusting

refer to

>WATCH MORE ANIME
Touching supple erect nipples through a thin t-shirt before slipping into a hot, wet pussy is objectively better for powerlifting then watching anime.

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400g mince beef
150g shell pasta
half jar spicy tomato pasta sauce
loadsa salt.

1264 cals
123g carbs
21g fat
141g protein

why not both?

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>both

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At what age should you stop expecting to improve your lifts as an experienced powerlifter without cheating? 30+ ?

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>4 burgers
>one meal

is this how much i need to eat to lift 250+? jesus

Weighed the beef after cooking?

it's just 400g of beef it's not that much in most restaurants thats like 1 extra large burger or 2 normal sized burgers.

Why the fuck would you weight food after cooking you dum dum? Makes no sense.

Because meat shrinks during cooking due to loss of water, therefore your protein count is way off you fucking idiot

lol you're so dumb you dum dum.

Its only 14oz of meat, ive had 20 and 30oz steaks before

I hope you’re joking. Your 400g mince is more like 275 after cooking, so like 80g protein

Been offshore for 3 months so I havent been able to train. I've done some bodyweight shit, but I haven't been consistant with it.

I know this varies from person to person, but can i get a rough estimate as to when i'll be back to where i was?

I had around 390 wilks before leaving

you're the dum dum, this is one of the oldest inside jokes on Jow Forums lol similar to
>does the marking on the weight plate account for the weight lost due to drilling the hole?

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There is nutrition info for cooked and uncooked meat...

I'm not even that guy but literally every place on earth shows you macros per 100g of raw meat

After reading all those dumb questions on Jow Forums I just assume people are this dumb

Not in the UK. Plus 400g of mince before cooking is not 120+g of protein like he said

Until you're wheelchairbound, even then you'll still have upper body

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These posts are why you guys are small and week, too busy thinking about the minutiae instead of the basics and staples

I'm just calling them dum dums

>basics
let's say I'm an intermediate lifter and my friend with normie strength and average build wants to start lifting with me. what would be 5 things you'd advise me to walk him through on his first few days?

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Says the fag that also posts "never eat brown rice guys"

Meet on Saturday, going for 1620lbs at 181

What the fuck happened at worlds 2017, some murder or some shit Eric Bodhorn and Sean Noriega talking about it

SO turns iut the 1inch from shins for deadlifts doesnt work for me

Wasted like 2 months on this and nearly injured myself turns iut its like 2 inches for me. My knees need to go forward a lot on deadlifts for some fucking reason or else it feels like im getting a hernia fkin lumbar rounds

I felt so frustrated felt like sharing this

are steroids a staple for you?

your shins should be touching the bar

fuck all
but you can get on a SS-style thing and get close to your previous numbers in a couple months

yeah but i was trying to keep the shins vertical but apparently for me they need to go way forward or else it feels like im rekking my spine and probally am

also filmed it lumbar rounds that way, when i keep the knees forward doesnt round and pull very fast off floor

squats
The Press™ (because if you're not powershitting, and i'm assuming your friend isn't, The Press™ >>> bench)
deadlifts
squat plug sizing
trying hard

>hat would be 5 things you'd advise me to walk him through

Start too light

Progress slow

Use compound movements

Set personal bests

Find balance in your training to suit your goals

>That ass
Don't be a gay nigger.

Lift heavy, and appreciate some thicc butt.

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thiccer

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Do what you want pal, it doesnt digest veey well

Eat more food

Compound movements, if he doesnt want to be a PLer then avoid the comp movements, theres no point, do variations with less risk of injury

Dont neglect isolation work, bring up lagging muscle groups

Sleep as much as possible, 8-9 hours a night, thats not just for lifting, theres a ton of benefits to good sleep

You said 5 but you only need 4

Dinner: 150g chicken breast, 150g rice, 1L of whole milk mixed with ~30-50g of 100% cacao, 200g of beef and some lettuce.
Get on my level

>Sleep as much as possible
>8-9 hours a night
???

What?

So many people only sleep 6-7 its not enough

Your ankles should be about 90° and you should feel heavy in your hands even before starting the movement.
Look slightly up and push your chest up and just stand.
Also SLIGHTLY hump the bar

>funny.bodybuilding
I seriously hope you didn't take that cap unironically

How much are you deadlifting?

Give me a reason for doing triceps pushdowns instead of LTE.

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if i don't set an alarm i end up sleeping 10 hours on a normal night, and 12-13 if the previous day was particularly tiring
i can't imagine i'm the only one

>instead

100 pushdowns pre bench

50 LTEs after secondary movement

100 pushdowns at the end of the session

That said ive swapped the extensions at the start with 4x25 DB bench

if you sleep any longer, does the smell of mom's cooking tendies wake you up?

If you can 'sleep' that long then youre really not having restful sleep

no i cook my own tendies ;)

seriously though,
>if i don't set an alarm
pretty much implies i usually do set an alarm

hwy

does your gf sleep that long too?

I'm doing volumen brah (there's another bench day).

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t. does roids

t. elitist "raw natty 4 lyfe" who is too lazy to do accessories or fuck pussy

damn u got me good this time

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I just dont want to rely on the fucking juice to be able to build muscle and improve my lifts

Are you saying you physically cant do what i posted because you dont take 250mg of testosterone a week?

Are you disabled?

WAWTT (or tomorrow)
5/3/1 (God is a Beast template)
Week 2, days 1 and 2.

Today:
Squat
10x5 at 260 lbs, supersetted with pushups and cable rows.

SLDL 3x10
HLR's 3x12
Curls x40
Plate Raises x40

Tomorrow:
Bench Press
5@205
5@235
5@265
5@220
5@250
5@280

Supersetted with Pullups and Bulgarian Split Squats.

Weighted chins x30
OHP x 30
Rolling Tricep Extensions x 30
Rear Delt Flyes x 30-50

>rely

People that consider steroids to be the be all and end all of progress, dont make very good progress, theyre performance enhancing drugs not performance creating drugs

>I just dont want to rely on the fucking juice
Being a little faggot about a low dose of test makes me think that your'e the kind of guy who would blast gear and still never bench 3 plates.

I'm saying that effort is better spent doing something else. You cant do retarded shit like that whilly nilly when you're not roiding.You gotta manage your recovery more carefully

well tbf my natty test is ~400 ng/dl I would consider that disabled

What I meant is you need to be on them for life. It really feels like life support for your muscles once you're on it

>I'm saying that effort is better spent doing something else.
Like going home 10 minutes early to jack off to tentacle porn?

>You cant do retarded shit like that whilly nilly when you're not roiding.
It's 10 minutes worth of bending your arm. Are you disabled?

>You gotta manage your recovery more carefully
You have the work capacity of a ground sloth with muscular sclerosis

Do you not know anything about training?

Yes. Do you know anything about bending your arm for 10 minutes besides jacking off?

WHY CANT YOU

Everyone always cries and moans 'wahh you cant do that not on steroids'

Guess what, you can do whatever the fuck you want, youre supposed to be a man, stop putting limits on yourself

And you know this from experience? Or are you just momsciencing me

250kg was my max before i started overthinking

with the snapback form it decreased like 20kg and even 200kg feels like hell

Because I don't recover properly when I go nuts on accessories and I start accumulating unnecessary fatigue

What are your personal bests?

220 squat 240 deadlift 150 bench @ 80kg

Recovery is down to what you do out of the gym

You are nowhere near overtraining

I can take all the insults and abuse i get on these threads but the thing that really upsets me is people selling themselves short or making excuses not to try hard

And what program got you to those personal bests?

Thats pretty solid numbers at that BW

Do you compete?

I did 200/140/270 @ 100 in my first comp, so youd have had me ruined on wilks

>WAWTT
daily max squat and ohp to taste

Yeah I compete. I wish I had the work capacity to do tons of accessories, god knows I need it in terms of size. I have to focus on the essentials with minimum accessories to keep myself from accumulating fatigue too quickly. I should really just focus on building size for my next macrocycle

>he thinks trying hard is mutually connected to volume

PATHETIC

Those are some saggy tits. Do you want to fuck your grandma or something? Weirdo.

My own programming post texas method

Have you TRIED doing more accessory shit? Possibly in a fashion that doesn't involve grinding reps on ancillary exercises?

You'll find your body can handle quite a bit of volume if the intensity isn't super high.

>Mutually connected

What did user mean be this?