/plg/ powerblogging general

>WAWTT(omorrow)
last day of deload week
squats 70%ish 4x4
close grip bench 70%ish 4x3
cable rows, tricep extensions, and back raises

Show some respect

I agree with the other guy, you are stupid. Your stupidity is going to cost you years in the gym with zero results. Also why would you get off SS under a 3 pl8 deadlift?

>training
pic related, fug
>eating
free pizza from seminar
>listening to
Do ya thing - gorrilaz
>feeling
ready for my caffeine high at the gym aka the only time I feel alive other than my #sip in the morning

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You don't have the work capacity to handle the increase in volume. To top that off you're also cutting

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>why would you get off SS under a 3 pl8 deadlift?
Couldn't increase ohp or bench, even with 250 homemade change plates
If I'm stupid what do you recommend? Still eating at surplus during the 3month 531 and then cut? What program do while cutting
As opposed to the random brainlet I listen to advice but the internet has tout et son contraire (infrench, means you can find day and night about the same subject)

>training
Lying DB curl, reverse-grip ezbar curl, rotary calf raise, GHR, squat press.
>eating
Meat, rice, protein shakes, veggies, PBJ.
>listening
Wolves in the Throne Room.
>feeling
I made some good progress on a project and had a nice phone interview today, so I'm in a good mood.

That looks like way too much thinking.

>that looks like way too much thinking
see

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>tfw 4inch vertical
youtu.be/I-_lcNmAEqI

Show some brain cells

i have s 4 inch vertical too

You only need to cut if you are over 25% body fat. Otherwise you have no reason eating at a deficit

>T (today)
This >T (tomorrow)
Try benching, see what happens. If it doesn't hurt, 8x5 at 75% or so. If it does hurt, more pressing hehe
Babyweight deadlifts and good mornings to unfuck my back
Accessories whatever I'll try stuff and see if it hurts or not
>E
Salmon and potatoes, a shitload of cookies and milk
>LT
Texas Faggott
>F
Happy I'm not a cripple

fuck bloatlord has better conditioning than me

>tfw 25%bf

Juggernaut program manual, Page 180 has a basic 4day framework. Run it and cut weight as fast as possible.Find your maximum recoverable volume, while cutting and gain as much muscle as possible.

My bench wont go fucking up

>5x10 @50% """"training max""""
>5x10 @40% real max
>fuck load of volume
What the fuck

can you post it? I don't have the book

eat more

> doing all that on a cut

> t.

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It's literally pump and fluff work, not real training volume, just a bunch of unnecessary fatigue, aka shit

>Juggernaut program manual
The Powerlifting Program Design Manual

$47.00 – $52.00

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It's a lot of volume. But that's probably not apparent to someone pulling lmao3pl8

but I want abs and a bigger bench at the same time!

Oh man you're right, have you considered telling Wendler that he's wrong so that everybody can get refunds on their books?

Wendler is a hack

That would be like twink Alex pulling 100kg for sets of 10, which is fucking pointless

you're as stupid as the first post guy

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who is right here?

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It's garbage and so are you

Lol, you know you do standard 5/3/1 with your main lifts and then do those.... right?

>Wendler is a hack
Oh man, no fucking way! Thank God I came to Jow Forums to hear the truth.

Somebody needs to tell all these thousands of people to stop buying his books!

Could you please write a book and help everybody out? Thanks dude

It's a significant amount of volume specially for someone just coming out of a novice program. Retard

More like 3pl8+ more

Nigga, we are on 4chin.

>doing 2 warmup sets and 1 work set
>then 5x10 @40%
>a lot
I literally don't have a brainlet to fit how fucking retarded you are.

doesnt work like that

Volafile r/fit request it there.

A lot of people get strong despite their programming not because of it, 5/3/1 is no exception.

I lied using the 90% TM and 50% for work sets he'd be doing a whopping 112.5kg for worksets. Wowee

haha okay jimcel

>tfw all those people arguing over 531 bbb when a negro at my gym does nothing but pure volume shit, is jacked as fuck and bench 2plates and a half with horrendous form, noodles legs, pulls 280kg dl with shit form aswell, no slack pulled, lifting with a bodybuilding ttype belt that must be 3mm thick

I dont know what to think about that

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Thank fucking God I saw these posts, you guys should start a blog! Think about how many people you could help

Kek, 531 bbb is low intensity+low volume.

>just run 5/3/1 goym, don't forget to pay Jim!

booksdescr.org/item/index.php?md5=5B560D5F658CAED353F697C04606740E
You'd think that, being on 4chin, you'd know the absolute basics.

SOMEONE POST THE PLG APPROVED INTERMEDIATE PROGRAM FAST AAAAAA

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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Jow Forums, fit, and plg are filled with unathletic autistic people who picked the wrong hobby, and now they want to argue about it because getting stronger is hard for them

That nigga spams volume, tests how much he can survive and thrive. Pretty much a retarded version of Emerging Strategies, which is still better than 531.

>powerlifting isn't for unathletic autists
have you ever been to a meet

how can someone have this low iq

>deadlift 6x3 EMOM
>BFR superset

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wait you do bench than squat than bench again than squat again on same day? wtf chad

I mean 6x5 aint no scary for me now but wtf why so much variety

yeah because I'm retarded and only doing 3/wk so it shoves a million things in to meet my MRV. Next month I'm gonna switch to 4/wk and it should spread it out a lil, the email that came when I first signed up even said that I'm an idiot for doing 3/wk

next month im decreasing frquency from squat 3x, dl 3x, bench 4x to squat 2x, dl 2x, bench 4x and picking up arms hypertrophy. Still working 4 times a week.

Im kinda afraid of squats beacuse no singles. I got only 5x1 90% on sq and 3x1 90% on DL in two weeks and thats it, next is test max with 2.5% more. Hit that and might try more, but fuck me

Im the bridge man, knees are still unconfortable, isnt madcow a bit hardcore or is it smooth at the beggining to let me recover a bit,especially since its fahve reps, I think the last bridge weeks hitted me harder than expected, 3reps are fun but killers

Mine is the same 3 day routine but increasing in intensity and volume for 4 weeks but the last week is 5rm@10 on all the comp lifts, then probably deload then peaking cycle for my meet in june. We'll see if I survive, I haven't done any rep maxes other than 1rms for a while

What did MA mean by this?

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>be 225 lb powerfatty
>been working on front squats and speed pulls for a couple months
>join bjj class for lols and non-boring gpp
>teacher has us doing high jumps for warm ups
>mfw i can jump the highest

:) feels good lads

Very nice user combat sports are fun

why do I love ma so much yet he doesnt care that much about giving free and good informations to novice in here

No comment

Excreting some Norman khan into the toilet right now

Do DB rows work your biceps? It felt like my bicep tendon was about to snab today

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Fasted for 56hours

went to gym
benchpressed 1rm PR
Deadlifted rep pr

Also got social gains pr, talked casually without dropping spaghetti to extremely hot chick at gym

why is fasting so based bros

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>benched 80kg
>deadlifted 120kg for 3

the fucking hell are you train at same gym as me

just some friendly reminders:
>nobody is strong - even eddie hall's deadlift max starts with a 1
>all programs are garbage
>you don't have the genes to be successful at this
>you should just give up before you get injured

bonus:
>where are your abs?

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Ok the >where are your abs did hurt

dl was 200kg for 6-7
2 sets

bench was 110kg

Pretty sure you're supposed to increase the 5x10 by 5% every week, no?

SPITEFUL DEADLIFTS ARE THE BEST
I'M GLAD SHE LEFT ME
I'M GLAD I'LL NEVER TALK TO HER AGAIN
I'M GLAD SHE'LL NEVER TAKE MY LIFTING TIME AWAY
I'M GLAD I CAN INJECT SO MUCH STEROIDS MY HEART WILL BLOW UP
I'M SO FUCKING HAPPY

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>store didn't have my usual orange juice, so I just pick a random one
>later check the price on the receipt
>$8 for 2 litres, didn't even have any fancy packaging or a glass bottle to tip me off
The jews are getting smarter

christ

you get freshly pressed OJ from machine in store here for 3e and thats netherlands aka expensive ass country

Read the fucking book you retards.

You can set the percentages as high as your first working set, depending on what challenge you're doing or whatever the fuck you decide. The work is what's important, not the percentage

Are 50 pushups in a row good?

I felt like testing how many pushups I could do today and tried to do 50 and managed it in one set, maybe if I warmed up or something I can do more.

Does pushup count translate well into benching?

Also, rate form and chest.

youtu.be/Adz5t8ZAFsw

End blog.

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Sorry about your receding Jew hairline.

spotted your tiny penis at 0:57

>Sean looks for other men's dicks.
Gratz on coming out of the closet, faggot retard.

Nice. You look like you bench 2pl8 though

Pushups are about muscular endurance. You could be benching 4pl8 and never do more than 50 pushups
Also you gotta do them strict

Kek ive been like that since im like 12 idgaf

Kek, nice, you didnt say no homo

Nothing wrong with looking at another mans junk as long as it doesn't induce homosexual thoughts. You have to say no homo tho

Are my pushups not strict?? If so, why?

Best flat bench was 2pl8 for 6 last year, im currently (very rapidly) building up to that again after a long time for only incline benching

This was me btw, forgot to put on trip

Where are the nipples?

You need to know everything that's said in these 3 videos

m.youtube.com/watch?v=-Mbr55h3BeQ

m.youtube.com/watch?v=vwN4BDo0JFY

m.youtube.com/watch?v=4dF1DOWzf20

m.youtube.com/watch?v=_dOM7OMx8hA

Pushups are serious business

Meant to say 4 videos

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Kys

>tfw gym has Fox on one of the TVs and they're showing some swimsuit modelling Miss America type deal
Let the test flow lads

I hope that's at least 3pl8