Also, learn how to hook grip!

farmers walk is also good

Drop the weight, chalk up, use a double overhand grip. Rep it out, squeezing like hell. It took month's and months to be able to finally do three plates with the overhand grip but I made it. If you feel you need to work your back out after, throw on some straps, but make sure your grip is exhausted first!

On top of what every said, you have to really try and crush the bar with your hand. You aren't just holding it there, you are trying to break the bar

I personally like to use the normal double overhand grip for as long as I can without slipping. Just because I feel like using over and under grip too much can cause some muscle imbalance. Other than that I think doing high volume on deadlifts as significantly improved my grip strength. Grip is no longer a concern for me. Even when I'm maxing out, it has never been a problem. I contribute that to just doing a lot of sets and getting use to carrying around big ass weights.

Hit a few PRs today despite running Carb Nite (less than 30gs of carbs per day) for the last two weeks and being 15 lbs lighter. Hit 325x5 on bench (first two were pause reps)and 405x3, followed by 425x3 on squats...

almost hit 200lbs squats :fullofwin: at age 16 132lbs 5'3/5'4 did 192.5lbs x3 today ( first time) was squatings 150lbs about 1 month ago

^ a younger me :fullofwin:

gj

what is your max bench

broken_arrow new bench god

until hal0 gets on dat ducattii vr00m vr00m

Not sure at the moment. Have not maxed out in about 2 months (it was 365 two months ago though). I've been playing with pause reps a lot, as well as trying to get my form down.

No way man! I cannot even hit 405 once, lol.:okay:

Now now
Posted via RS Mobile

Theres this dude at my gym thats in the army and he benches 3-4 plates no problem for reps... pretty beast

Not sure where I'll stand with an average of 4 hours of sleep with 1200-1400 calories a day since Monday. Scared of mad loss of strength and muscle :okay: Just two more days..

Feels shitty as fuuucck

no grunting guise

https://www.facebook.com/photo.php?v=515447128492531

^^^....CUNTS.

I had a dream about entering a powerlifting competition and I was stressing about what my opening lifts should be...fuark

do you mind sharing your diet?
i'm tryin to cut carbs too, but cant seem to stay under 80g of carbs a day
i dont eat any bread, potato, rice or pasta
but just from the veggies/salads and protein shake, I'm hitting 80-90grams of carbs per day.
my sugar intake is usually under 20 grams though.

Not at all! Mind you, my days vary to some degree.

Breakfast:
Usual: 3-4 eggs with 2-3 chicken sausages and 2-3 bacon strips. Sometimes, I take 150-200gs of lean ground turkey or pork, fry it on a pan, add 3 eggs or two eggs and 2 egg white and add 60g of medium cheddar (delicious!!). Coffee with a dash of coffee cream

Lunch:
If I eat in: Two pork chops (200 to 300 grams altogether) with some celery and a tomato. Sometime I make two chicken legs (baked).. If I eat out: either some Subway salad with chicken (double meat) and mayo (stick to green vegetables), or there is a great sushi place near my house that has a tuna and salmon sashimi dish worth 300-350 gs of fish, or Nandos (1/2 chicken with garden salad with no dressing)
- NOTE: I sometimes skip lunch and have an early dinner. If I'm hungry, I just have a coffee with cream.

Dinner:
Different all the time! Whatever I can find on sale at IGA/Save On Foods, lol. Today for instance - I had 8 baked skinless chicken thighs with some celery and green bell pepper. Last night - Roasted beef ribs with veggies. A couple of days ago, chicken legs were on sale so I had 4. Sometimes 2 steaks or so + veggies

Snacks:
This is my favourite part as I love cheese. Whenever I feel hungry, I just snack on cheese, so long as it is not processed.

I also drink plenty of water, 4-5L per day.

This might not be the healthiest diet, but I plan on sticking to it until I get into teens with my body fat. Once that happens, I will give Carb Back Loading a shot.

Also, I use MyFitnessPal heavily and record everything I eat. I even have a kitchen scale so that I know the exact amount of foods that I take in... I don't take protein shakes as well, since I get anywhere between 250-300gs of protein per day, and that's plenty!

Hope this helps!

drove a frs today
back a bit too wide for the seat :okay:

^ srs?

srs :badpokerface:
tip of lats was pushing against the side bolsters a bit

jc what size singlet do you have? it says medium is 145-165 and large is 165-195. Im right in between the 2 and they say that people buy a size larger than suggested.

i have a small
id say get the large