Welcome to /PLG/ Powerlifting General. Primarily for the purpose of being a better athlete on the platform - whether that's in two weeks or two years, but general strength questions also answered.
Post PR's, routines, form checks, meet results, schmexy lifts, etc.
Please check your shitposting at the door, thank you very much.
>Vital Statistics Unit - /plg/ Census 2014
>ALL TIME RAW WORLD RECORDS (natty or not)
>The official pastebin
>The new dropbox - /fit/ information repository
>now partially rebuilt
>How to deadlift by Mark Rippetoe
>How to setup for the deadlift by JL Holdsworth
>How to sumo deadlift by Ben Rice
>How to lowbar squat by Alastair MacNicol
>How to setup and walk out a squat properly
>How to set WRs by C. Lutz
>How to build a big bench by C. Lutz
>How to bench press by PTW
>How to overhead press (OHP) by JL Holdsworth as assistance to bench
>OHP Fixes by Justin Lasckek
>Trips PRs Pastebin (NEEDS UPDATING)
1 beer after leg day XD LMAO!! #deadlifts #liftingheavyorgohomeing
nah but srs i have no set level of tolerance. sometimes 10 beers, sometimes 2 cups of rum, sometimes a cup of vodka, sometimes 4 pina coladas it really depends
What do you guys do when people call you out for having a protein shake out in public?
Like I have one with me when I go to work in a shaker cup and it always leads to some chick going what are you drinking anon? and then when I say they look at me like I'm a lunatic.
I've only been drunk once and I got made fun of for being a lightweight.
>4 shots of rum
>1 shot of fireball
>A mixed drink of reds apple ale and fireball
>1 and a half reds apple ales.
And then someone at the party forced to me drink some gallon jug of red shit and I remember him saying something about drug testing but I still have no clue what I drank.
>and then when I say they look at me like I'm a lunatic
It is what it is. Most people don't think anything of it, though. And of the few who comment anything, fewer yet react negatively.
i can recall the two extremes;
once i drank 10 beers and 2 shots, and i recall taking a breathalizer about an hour after and blowing legal, then driving home (I do NOT suggest that regardless)
and i also recall drinking a pint of dead guy ale (that was it- one fucking pint) and being so god damned sloshed i couldn't talk, started fucking up sentances, and had to call for a ride home.
it's crazy how varied it can be.
ffs its basically just do SS 5x5, drop the power cleans, add bicep curls and barbel rows, extra up on the pullups / chinups and call it good
there's no reason to make it discrete or to have to give a reasoning for it. fuck them if they think it's weird
/k/ a shit, but guns are fucking awesome. planning on buying a .45 acp in the future.
okay nevermind this guy's boring af, omar's channel is going to shit these past 4 months
legal drinking age is 18 here :^)
>/k/ a shit, but guns are fucking awesome. planning on buying a .45 acp in the future.
pls no, you're not an evil person
>10 beers and 2 shots
Christmas party last Friday...
>134 oz of beer
>3 gin & tonics
Not even buzzed. Nailed all lifts at the gym next day.
Time to build that alcohol tolerance gainz, bros.
alcohol fucks my lifts. If it's more than a couple beers, my performance is impacted the next day.
Also my dumbass decided to lift after a couple margaritas at dinner last week. Horrible splitting headache and strained something in my quad. (hit my lifts though).
>please don't be srs
i dont think anyone needs to own a gun man, but oddly you murricans are so 'muh first ammendment' about it. not juding or anything, just making an observation
Yes almost. A sprain happens to elastic ligaments and a strain to inelastic tendons, although the two are cellurlarly very similar and can turn into each other in the right circumstances.
Marginally heavier, but around that. It's like overspeed work for a sprinter, the speed makes you stronger.
New front squat PR, 365 for a single! Feel good!
Failed PR attempt for 445 on back squat. Got it up, but it was as ugly as the mole on my ass. I think it's a failed lift, anyone disagree?
dammit 5'6" lel i remain the shortest. also idk shit bout guns in murrica, but is it legal to own any kind of gun? or can owning something like an Uzi get you permabanned from voting or something?
Pretty much everything is legal with the correct licence.
Uzi is legal as long as it's semi auto.
For full auto you need a class 3 something or other and a tax stamp and a shit load of paper work and upwards of 10 grand after all the paperwork and the cost of the gun itself.
I could he wrong on a few things I've been gone from /k/ for awhile. /pol/ has shit the place up over the past months.
can't be fully auto ( here in cali at least ) and you need a permit to have a concealed firearm. Not too many rules against them in some states but some like california have super strict rules.
Oh and about omars channel's reduction in quality as of late as someone pointed out.
He has grown very much as a channel and now sees his channel as a source of revenue via ads and sales of clothing. Because of the $ he makes from videos you see a reduction in quality whereas the views are more likely to go up. His priorities are not with making great videos but with making videos that are seen.
The introduction of $ into YT back when google bought it has destroyed it's innocence.
>Have lost a bit over 30lbs so far into this cut
>Belt is now 5 notches tighter
>Lifts haven't dropped at all
Yet I'm still not satisfied and am not at a competitive body fat percentage. It'll all be worth it once I get lean enough to lean bulk for a long time though
did you read what I posted earlier about how I think I wasn't using distraction correctly? I'm thinking the fact that I was holding onto something with my fingertips while trying to separate the joint was engaging lat and, thus, not actually doing anything except stretching the lat itself. Thoughts?
I squat 4 times a week (not on smovlov) but had to start at 2, then 3 then make it up to where I am. Maybe in a year or so I'll try out 7 day a weeks squats but I see far too many people jump straight into 4 days of squatting a week straight from 2.
You're right BenchBro, at least in certain states. Here in Georgia even things like automatic shotguns can be legal. Which is why fpsrussia lives here. Though most of us only own standard pistols, shotguns and hunting rifles cause as you said, it cost a lot of money to get fully autos. At least, if you do it the legal way.
Also interestingly enough, there's a old type of gatling gun that was made before the date gun regulations were put into law meaning that even someone in California can own it.
Izzy Being autist as fuck
what does that even mean?
it was a few months ago.
>The introduction of $ into YT back when google bought it has destroyed it's innocence.
this doesn't necessarily mean bad videos though, i mean game channels like game theorists have actually gone on to become so successful that the main guy MatPat makes a living in teaching seminars on developing the youtube community and such, so as a result his channel makes a video a week or every other week but the quality now is better than before. i think it should be like
Yea, I've actually been thinking about it because I don't know how conscious of that kind of thing I've been in hindsight. Sounds like you're on the money though, if you have the set up off a bit you won't get the actual 'distraction' (separation) effect and it wouldn't be as effective. Would be especially curious to see if it felt any different for you now that you can avoid it.
His channel was always basic videos of material that he rehashed constantly. Most of the information was easily found on Google or through basic resources like mobility wod.
I can't see how anyone besides a brand new lifter could find Omar useful, PowerliftingtoWin and Aasgard Co. >>>>
What if /plg/ just put together a beginner routine? I've been wondering about beginners' work capacity, you could probably give someone a compound focused split and work them 4x/week with reasonable results, something like SS on 2 of the days (rest days on either side), then a bit higher volume/lower intensity on 2 of the days with a little more hypertrophy specific work. I've seen a couple routines along those lines, anyway, and they haven't really been bad at all
this is assuming of course that the linear progression made under SS is anything but optimal... if your goal is pl you can't get much better than 7.5kg/week
my channel has spike to a whole 18 subscribers.
I feel so famous.
I'm not sure, it's a strange place to have pain compared to what people usually experience. Did you notice at any point during the squat that you came up crooked? I'm pretty sure that's the medius' function, to maintain trunk stability in unequal force production
hm, wiki says it's also a hip abductor. Didn't know that. If that's the case, I've never heard of anyone spreading the floor so aggressively they've injured themselves, so this may be beyond me
regardless though your solution will just be to rest/ice it, take some NSAIDs, and chill from squatting and deadlifting for a little while
i know bruh.
People who know me think im autistic.
and the autism is hidden.
I have unlisted gaming videos from years ago.
Im keking at how hilariously low quality they are. heres 2
'mirin your mw3 shotgun skills, I was never a fan of the striker, always used the spas instead but meant you couldn't really go up against multiple people like that
how? did you get too hype or something?
I have similar proportions to that guy, and agree with most of what he's saying re: speed, but I just couldn't keep my lower back straight wearing them. Would rather stick with flats and keep lumbar stable
I dont know how to describe my voice lel. i dunno.
Ive been thinking about doing a full instruction on bench form but i dunno.
I played mw3 for like 2 days. I rented it and didnt like it so I took it back.
Spas was my shit on mw2 though. Even had the 250 headshot title nbd.
Battlefield was my main shit.
check this bitch out:
Used to be good at vidya then when I hit my depression I lost all will to play. Would litterally just sit and stare at the xbox dashboard or pc desktop and do nothing forever.
Now instead of playing games i mostly just browse /o/ and /fit/ and do homework.
>tfw highest kill streak is 32
>highest win streak is 79
These are old but can anyone take a few minutes to do a form check?
Now I'm focusing more on sinking down the hole of the squat rather than sitting back. Also got shoes. I should upload a third one with the adipowers.
>implying I don't stalk maru
Yea I've seen it. He's such a cute doggie.
I'm not lol
It's weird seeing pics & vids of trips lifting, but never hearing what they sound like. Isley's a pretentious cunt online, but might have a squeaky beta voice IRL. It's weird to think about
Just nitpicking a bit on my deadlift form, hoping you guys can help me out.
So the webm I posted has JL starting from a low hip position, straightening his back, pulling tension and finding his center before he begins his pull. What I've previously been doing is setting up with hips high and with a (relatively) straight back reaching down for the bar before tightening, finding my center, and pulling. Is there a benefit to setting up one way or the other?
Also, in this webm, does his setup have him start from a more squat-like position?
A few dogbros and some cats.
I think in one of my shirted benching videos I say something.
>why does she think she's too good for me
>I'm a great guy and attractive, fuck her for thinking I'm not good enough
>fuck her fuck this weight fuck everything aaaahhhhh
I'd like to see how he sets up with an actually challenging weight for him, honestly it seems like a shit setup for something actually heavy.
I always catch myself doing different shit when it's light weight, but I totally can't get away with it when shit gets heavy. Even when it is <70% max weight it's not possible to do a shit setup without form being a shit
BenchBro with the feels
WHOO FUCKING WHOO LET'S GO I FUCKING GOT THIS WORBLEGORBLE WHHAAAAAA
or something comparable
Anyone else doing behind the neck press off the traps as assistance? Holy shit it's based as fuck.
not sure if you want us to watch 27 mins worth of video lol but in the first video the squats look good, but damn your femurs are long breh.
>sinking down the hole of the squat rather than sitting back
this is good practice. as far as i'm concerned, only geared lifters need to sit back, but i may be wrong on that.
as for the shoes, i've never squatted in heeled shoes, but blue all stars are GOAT imo :^)
not sure if you're touching or not. the third set seems like you're an inch high. you retract your shoulders at the start but it looks like they flatten out once you start pressing. you need to work on KEEPING your shoulders retracted. also, quite frankly i'm sure you could arch better than that, so just work on getting a tighter arch in the near future.
im no expert, but they're quite fine as they are if you ask me.
grip is fine (hook grip?), stance is fine, hip position is fine. your lockout needs work (or it seems like you don't lockout fully at least) the shoulders should fall back when you reach the top, you don't necessarily have to lean back and hyperextend. keep the bar a bit closer to your shins when you start the pull, cause if you notice around 8:57 when you break from the ground, the bar moves towards you, instead of straight up.
meh it's an assistance lift, you can't go wrong with it really. but when you're pressing it's very easy to see that you're pushing up and back towards your face. thats a technique that carries over to your bench (for many guys any way) so it's good to practice it IMO, though i'll say incline isn't absolutely necessary unless you're going for hypertrophy.
i have no idea how to do these
I think it's pretty pointless to show one of him pulling so little, literally means nothing when it's that easy. I could be clean pulling that and calling it the 'ideal deadlift' when I'm only using 60% too
there is a third option--setting upper back/core, then hips, then pulling. It's how I prefer to lift, and it means I take a breath, then hold it while I set my grip and start pulling (only take around 1 second to set)
personally I think whatever allows you to keep both hips and back/core tight at the same time is what's important. Some people just can't do it unless they set up a certain way
I want pig's input on something. My coach says I should get into equipped lifting. He seems to be convinced that with my top half strength and form he can have me over 600 and nearing 7 in 2 years.
I'm just conflicted because I'm not sure I like the idea of a shirt pushing the weight and not just me.
Sry. Didn't mean for feels just ma pr thoughts.
>Only geared lifters sit back because only they have something to sit back into.
yeah that's what i've been taught as well
>i was only justifying my blue all stars
hoping to buy some cheap knockoffs to lift in soon. i figure as long as the sole is hard i'll be fine.
man i think for right now you should max out on raw gains, cause all the geared guys who go to raw say they feel so weak and inefficient and such. you said you're trying to get a USAPL record in 2 years right? if i were in your shoes i'd focus on getting that record for myself before transitioning to geared bench. also i hope we're talking single ply IPF geared lifting :^)
Nah I don't car about USAPL records. Isley was bullying me saying I wouldn't be successful in USAPL stuff so I referenced that the record is attainable. I think I'm going to take another WR in the wpc this year though.
Tell me how could you compromise
Yourself like this?
Tell me how could you blame anyone else
When you aren't really committed?
Tell me where was your head
When you broke that promise to yourself,
The one where you don't forget
Every life lesson that happend before your eyes
So you don't wake up to regret she's gone years away?
You had hopes and dreams of a day
Where everything, everything, everything would come together,
You wouldn't have to be so scared.
or whatever song is stuck in my head, but if there isnt one this is my go to
Feel free to skip parts, I don't expect anyone to sit through the entire thing unless they're really patient.
I've noticed my femurs are long. In fact recently I realized they are longer than I originally thought. Complete opposite of dem chinese weightlifters
>tfw will never be like Lu
I have adipowers, and squatting in them is amazing. Extremely stable compared to my chucks. Though flexibility still needs to be worked on, I'm managed to move in to a slightly closer stance. Just need to get into a stance that allows me to sink down while maintaining my back straight rather than have that forward lean, though I think lower back/posterior chain strength might need improvement for that.
You are correct, benching and keeping shoulders tight and arch the same has been an issue. I'm push-pressing as of now, but before I did start I was told to move my grip a bit closer and to be more explosive, and that seemed to make my previous 5rm pretty easy
Pendlay's are slower than I do them now simply because that gym had some noise policy and the plates are loud.
Deadlift stance I've noticed is closer to that of my cleans, so I'm thinking about keeping shins more vertical, or using that technique where you roll the bar towards you a bit and then liftoff.
I haven't been doing inclines or GHR's, been told to at least stop the bar about an inch above me to maintain nice barpath.
At that time I didn't have anyone but the internet to teach me the lifts cause no one in that gym nor most of the gyms near me actually did any strength work. University has been helping a lot.
I saw great progress to both bench and OHP when I started doing 5x8 incline bench now you mention it
I'm thinking of adding a shitload of volume to my squats after christmas to get my total up, if there's one thing that can improve it's probably my weighted genuflections
i remain fairly thoughtless, the more thoughts going on in my head the more nervous i get. i tend to perform better in a calm state, except on bench where a moderate valsalva and tensing up my jaw before a set helps me be more explosive. my bench needs to be controlled but violent for peak performance.
bench. 4 sessions per week, autoregulated volume
M/Th competition bench work up to a 2-3 rep max at 9 RPE
T/F pause/closegrip/spoto sets of 4-6 plus curls and pushdowns and rear delt work.
im currently doing daily maxing + back off sets but i might just go back to ^that, i feel that the daily maxing is more productive for my squats than anything.
>what lift have you found to be most responsive to volume training? B/S/D? What did you do?
Bench for sure. One thing that worked well for me was a top set of three, then dropping the weight and trying for 5x3. Once I hit it, I would increase the 5x3 weight for next session. Four days a week.
Deadlift volume treats me very badly. My squat seems to move really well with high intensity and high frequency.
lets exchange, lovers.
tendinitis on both elbows, but the internet said it COULD be ulnar nerve entrapment. I stopped tricep isos, cheat rowing and OHPing for a while, focused on just bench and curls and no more shocks (like a funny bone shock, i used to get them 20 times a day not even joking), just minor pain if i overuse it by going too heavy too frequently and such.
though this isn't the fix for all individuals, the 'moar curlz' thing is the first thing i suggest everyone try.
autoreg working out for you? You are ~intermediate right?
agreed re: deadlifts, but starting to think that I really need to up squat volume. Will be fun to program anyway, was discussing working up to 8x5 with a ~fortnightly weight increase increase in the /owg/ thread, using moderate intensity
in my experience, deadlifting, provided you have the arms to match
my tendinosis has healed after lots of compression and stretching, plus the obvious form clean up on squats. I learned that playing a high intensity sport like futsal and trying to squat daily is a bad combo. I'm just an idiot really, hence the injuries
yeah intermediate by the definition of 'no longer making day to day strength gains'. high freq. autoreg is the best thing i've done, and it eases me from worrying about 'doing' a program. this way i can focus more on what i need to do for my lifts RIGHT NOW, and what im capable of doing right now.
not sure what the difference is, but i'll assume tendinosis is chronic pains. man the best advice i can give is that if it's within your means, seek medical advice (from a real doctor lel)
I decided rugged work life isn't for me so I'm going to go get a chemistry major to sell meth. So soon I'll be studying chemistry, probably math, and a little bit of business.
I'm a weak oblique away from having some pretty ass squat form. Skip to 0:47 for a disgusting grinder.
Anybody here have a lift they're legitimately proud of their form in?
norsie and some other anon called my squat "beautiful" :^)
idk how true that is but its probably the lift i have the best form in currently.
puttin tires and shit on cars.
mostly lifted trucks with big ass rims. fucking 150lbs wheels suck greasy cock.
so yeah. gonna make easy money against the law now to hopefully make enough to open my own gym then use it to launder money. got this shit planned out.
I'm in Hamilton, currently going to Mac. You're done school correct? You go to UofWoo? Sorry to be so prying I just think it's cool you're in ON. It'd be cool to see you at a meet, but i remember you saying you have no plans on competing in the near future.
I'm probably going to do a mock meet in March then compete again at Niagara. It's a REALLY well run meet, monitors with live feed of the platform in the warm up room, projector with the current lifts tracker in the warm up room, everything's on time etc.
public health, postgrad. End result on this board is that I just get irritated when someone says they can't go to a doctor because they can't afford it yet they live in a medicaid expansion state
You're bending your back to squat deeper. Now I say this every time someone asks for a form check and I'm gonna keep saying it when I see it. Hips need to stay engaged in the hole, really spread the floor through out the entire lift. Paused squats with focus on keeping the hips engaged are really good for teaching this.
I've fallen off the wagon pretty hard. I've been sick all week, eating like a pig, staying up all night working on term papers, and haven't been able to hit anywhere near my maxes.
Tomorrow's my last class, then I'll be getting back on a strict sleep schedule, an IIFYM diet, and back to the ol' 5x5 (two compounds a day, four days a week).
What're some of /plg/'s routines for sleeping/eating/lifting?
>inb4 one-word answers
It's my opinion that severe buttwink is more often a problem with form and hip strength than mobility. You need to be able to keep your hips aligned and not let them rotate back while bouncing in the bottom. It feels like your squatting a mile high when you first get it right but you're not you're just that much more powerful out of the hole. Any one else find anything similiar?