Welcome to /PLG/ Powerlifting General.
Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!
>3 white lights edition
Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
Recording of sean's voice for your viewing pleasure: http://i.4cdn.org/wsg/1452406322854.webm
>he can't deadlift
>he can't bench
>he's a cuckold who lives in downtown Toronto
>nobody in the world likes him
>there is nothing in his life other than insulting tripfrags on a Laotian meat board, handegg and whiskey
>his best squat is less (<) than 170kg
>he squats twice a week because that's literally all he can do because he destroyed his shoulder
>he claims he lost his virginity at 14
>he is immensely proud of a made up number of girls he has slept with
>he has a serious problem with alcohol
>he will never know what it's like to feel love
Question for Phil and other "no hype" lifters: does no hype mean no music, no fun allowed (like CWS), or does it just mean no psych up?
I can't imagine lifting without music or fun.
calm down child
>literally replying to himself with his phone to shill his shit thread
who TM here? been running bad this last 3 months
>squat is hard as fuck on ID
>same with diddlys
>dont even ask bench press, stalled since october 2015
already using the 2 week rotations, not sure if I'm doing something wrong or is time to change program
Norse had a really bad time with his skills test (I'm not sure exactly what went wrong, but I don't think he even bothered testing bench and deadlift after his squats), and a few people had minor overuse injuries or too much fatigue.
I think people did get stronger, but it was rough on them.
Thanks for the detailed answer Bodoribro, really apprecite it. I will probably slightly reduce volume on the two sessions before the meet and maybe reduce intensity on the heaviest work if I feel that's needed.
>competition in april
Do any of you lads know that electro / techno song (relatively new) with that weird music video, where the golden hand (as sight of might) appears, some tits of a model can be seen (inside of car, screaming at the camera), some floating guns that point to a cube where there are dancing teenagers in a club, some airplane is standing around and a business man is taking notes, etc.
I wanna find this shit but i cant, fuck.
guys pls respond
Oh, it cuts off the worst two reps that injured me
Nah it's from my previous cycle. I'm still wide.
Whats up senpai.
TM is a finite program and you really have to think about whether its time to move on.
Depends on the pain. Is it tingling, do you get shooting pains down your legs ever? Or are just the muscles tight?
It's not a sharp pain and it doesnt shoot down my legs.
Its a dull pain that is really uncomfortable when sitting and standing in place.
It only ever feels relieved when im walking in slow pace.
I used to think it only came from long sitting, but now i have it when i wake up in the morning and yesterday i had it basically the entire day.
Started benching again, decided to play with muh slingamagig, and aggravated the he'll out of my SC joint which was subluxed a few weeks ago.
Why me ;-;
One of my 90% singles from today.
I've been cutting since last sunday, probably not the smartest idea, but I'm getting really tired of my gut desu. The rest of this session went meh, gonna switch from the under 80kg template to the over 80kg template for the reminder of this cycle.
To take pressure off the lumbar? Will try!
Here is a video of my heaviest and thus most likely least clean squat - i cant see anything faulty but you may:
How can I improve my ankle mobility, /plg/? My ankles can barely make an angle below ninety degrees, and I think it's hindering me.
Meat and vegetables. It's harder to cut when your macros lean towards carbs, because there's less satiety.
My upperbody stalled so hard when I was on TM. After switching to something with a LOT more upper volume, the gains started rolling in nicely again. Just try different things and see what works for you.
Alright, more stuff to foam roal - its becoming quite the time intensive task.
Thanks for the input!
I sometimes wonder though, if something is wrong with my back condition and will forever keep me from lifting heavy - had so many problems with the deadlift already and actually dont even do it currently.
Had a great PR week, lads. I'moved weak compared to you fuckers but here goes.
Stagnant, hard-headed bench moved to 205 finally on Wednesday. 225 is so close.
Squatted 315x2 on Monday, I wasn't even supposed to do that weight for C6W but I did it anyway.
I went for 4pl8 diddly on Friday, it moved off the ground but it wouldn't clear my knees. I'm just happy it moved. Settled with 385x1 for my new 1RM.
8th cycle of C6W incoming tomorrow.
Most people go through stuff like this. It's a matter of figuring it out by just putting in the time lifting and training. When I started my back hurt, my bench went no where, my deadlift looked like a fucking scared cat, I couldnt low bar squat. Just put in time and things often work themselves out.
>My upper body stalled so hard when I was on TM
This is me right now. Squat is progressing through the roof, deadlifts barely staying ahead, and my bench is starving African child-mode.
Motivating words, thank you.
I am fine with everything, it's just that, you know, it surely could be possible that some back condition (of genetic type) just makes you unable to lift without killing it - no matter what you do.
But i will just keep believing that this isnt the case for me and that i will be fine.
I did volume squats earlier today, they were hard and I failed first set of bench
would it hurt if I went back and finished the bench? because i got some more food in me and feel pretty gr8/8
Couldn't have done an ounce more. Back started cramping as soon as I lifted off, which was distracting to say the least
Yeah, at least I got my opener for squat. Declined third attempt
No PR. Hit it last meet. Brought my grip out and my form is better at least. Pretty excited about deadlift
>last few weeks features trips performing awful
I don't wanna be next ;-;
Disregarding the fact that it's a full plate heavier than your best bench this is just hysterical coming from you, probably the weakest poster itt.
Anyway, loving every laugh, keep them coming, PT
>Disregarding the fact that it's a full plate heavier than your best bench this is just hysterical coming from you, probably the weakest poster itt.
>Anyway, loving every laugh, keep them coming, PT
He really makes me think of Raisin Boy from Utopia
>dinner w/ gf and some friends
>easy squats only session
>Xbox one with buddies from home, first console I've had in 4 years
>no classes until noon tomorrow
It's gonna be a good night, lads. What are you up to?
>has to count his bench in lbs instead of kg so it isn't double digits only
ahhahahah can't topkek bench more than 90x3? panzertwink is even weaker than the weakest twinkiest man who doesnt even lift how is this possible my sides
fuckin hell why would he ever make fun of anyone elses lift when hes literally the weakest person I have ever seen touch a barbell
Bench boy: talking normal, being informative, strong father.
Seen: raspy, beta voice. Hopefully dying of cancer. Insecure. Hateful. Weak. No father.
Benchbro please, you can't make it anymore obvious, we all know you love to take your trip off :)
I think he is still a child, maybe 18? Anything older and he should seriously go to a doctor and get some legal test.
If youve ever heard my voice you would know that isn't true (inb4 hat alleged recording of my that was recorded through apiece of shit soundcard and recording software and finally put through a condensed webm, where it sounds completely digital and some notes completely impossible to humanly recreate)
And if you dont think benchbeta doesnt sound like he's 10 then you're just lying to yourself
Let's stop talking about guy's voices. Curious about when some of you had to hop on a program instead of just adding weight to the bar? What was your personal expierence and are there some of you still adding weight to the bar without a program?
Whatcha watching? I watched starwars for the second time the other night and didn't find kylo ren as insufferable while I was under the influence.
Congrats on the deadlift breh.
>mfw friend is the waiter and gives me free extra chicken on my quesadilla
that's what anna said after ordering more burgers
Hit an ugly 515 yesterday that would have been red lighted for dipping slightly while I was halfway up, but I recovered and locked it out so I should be good for a few more pounds if I don't misgroove and am willing to grind some.
I'm a really long limbed 6'2''.
>tfw Candito lives in your state now
Whew lads. Gotta cop a look at those glutes in person sometime.
1st week of sheiko finished today. Things going well so far, although I've never previously done good mornings so that was fun. Bench + incline bench + dips today was a nice challenge
Good shit man, keep us updated.
Something something 15 solid something something
Bodyweight ratios don't scale well for larger people, this is well known and accepted. And anyways I do squat double bodyweight.
Fucking twink weighs 70 and squats 140.
Die in a fire you pathetic beta voice twink literal bastard.
Yeah, just curious. If you come up to C-Bus we can catch a workout. Me and a buddy and some retard he brought along all took a spontaneous trip to Cincy at like 2:00 in the morning. We only stayed for a few hours and smoked some weed but it was a good memory.
I caught a deadlift workout with an anon yesterday, it was kick ass. I wss thinking about having a party at my house for it, actually. A bunch of Midwest bros were planning on raging. Plus it's a few days after my 21st so fuck yeah.
dude you samefaggd hard. that was underwhelming and you shouldn't try and force this meme cuz its obviously a salty move
>mfw bagboyshorts and s-an try to bully everyone but noone actually cares about e-banter
Daily Squat/Press update (no vid).
Had a good bench session yesterday. Went to a good PL gym with my friend and my brother.
On bench I got:
>Then close grip 225x17
Not spectacular, but great considering that I'm pressing erry day :)
Afterwards, did some light front squat, pullups, and bodybuilding junk.
Watched an acquaintance do 4x4@600 lbs on buffalo bar squats. It was neat.
Color me jelly :)
Also, pardon my proud dad moment, but check out my kid's muscles. 7 weeks old, and he has 3-D delts :)
He benches more than Sean, according to what I've seen around here.
>are you sure you didnt drop your babby
No more than is appropriate. Dropped babies have more character :)
No joke, I'm going to ask at his next checkup if he's clean according to WADA. If he's clean, I'm going to start drinking my wife's tit-milk.
>If he's clean, I'm going to start drinking my wife's tit-milk.
I'd worry that your breathing/coughing is psychosomatic from being a gigantic cunt.
>quality family time
Lol. You have to be careful when mixing business with pleasure... once shit gets weird, it's hard to make it un-weird again :)
>I'd worry that your breathing/coughing is psychosomatic from being a gigantic cunt.
Nope def from my massive muscles
What about all that excess bblubber you're carrying around? does fat require a lot of oxygen? not my area of expertise, then again, it wouldnt be yours either, would it mr. most important job in the world/?
Pick one, lol.
>What about all that excess bblubber you're carrying around?
Nah. My wife is old (27) enough to dig the "husbando" build. Which means I get to lift, recover, and eat/drink with low stress.
Life is good :)
>mr. most important job in the world/?
I never said that.
However, raising children right IS one of the most important jobs in the world.
Otherwise, children might grow up to be insufferable little cunts like... well... you know.
>sheiko after 15 odd weeks
It loses it's luster after a full cycle. Make sure to have some "fun" time in-between training cycles to try other things.
>children might grow up to be insufferable little cunts
This so much. And it's important that both parents don't take their shit, and make sure that the kid deals with frustration as soon as possible otherwise enjoy daily whining and scenes
I need to ask because I'm basically retarded at this point
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets
3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets
What does it mean by 'Load Drop' but 'No Drop Sets' ?
You're one of my favorite trips, Buda.
Kind of expected, I guess. I seem to remember that he didn't find speed work useful, so it makes sense that he would replace dynamic effort with assistance.
no idea why thats there, in the first week you only work up to one topset as prescribed. the rest of the weeks do have back off sets.
you could start at week 2 If your previous week of training wasnt too hard imho
I think his "basic template" from the RTS manual is close to how he was structuring his Westside, but I could be wrong. Either way, this is a workable template (attached).
>RPEs vs percentages? What does everyone here think?
BOTH! Think of RPE as a "difficulty scale" for planning your work. I'll post a template that has the percentage/rep/RPE comparisons in a tit bit.
>Who else isn't a fan of Powerliftingtowin.
I'm okay with Izzy. It's a nice starting point for beginners to begin sorting through all the programming gobbledy gook.
>I'll post a template that has the percentage/rep/RPE comparisons in a tit bit.
Like I said, using RPE as a "difficulty" setting is a good way of steering your programming.
Ey buddy :)
>so I should use both? I think Candito argues that a set-rep "range" is superior but I think RPEs wouldn't hurt.
Hard to say. RPE takes experience and honesty, which we all have a hard time with.
In the past, I used RPE to plan the autoregulation of my working sets (oxymoronic, I know).
In the pic attached, I would plan a "range" of volume work based on RPE/percentages.
I hope it makes sense. I actually really liked this kind of programming.
Both are appropriate, in the right context.
>GZCL is the beat programming tool. Is this true?
It CAN be, if you enjoy it. I love my high-frequency too much, though.
I love the idea of the GZCL philosophy. I prescribed it for my intermediate-level brother.
He loves the flexibility and "bodybuilding" of the programming, and he's setting all types of PR's
>Real lifters suffer
Lol. Depends. Look at Norsie.
Sample routine? :)
What would be the minimal amount of work needed to squat, bench, and deadlift without developing imbalances/injuries? It depends on the person, obviously, but I know people go fucking crazy over rows. Is it really that important?
>Lol. Depends. Look at Norsie
Yeah he maybe went a little too far. He's a big dude though right? They can generally handle less volume. But there might have been other outside stressors as well for all we know.
Mirin that DL face :)
That neck is thicker than a bowl of oatmeal.
Heard squat went meh, but how was bench and DL?
>Tell us more
Ha. That's about it. Try to learn to "think in RPE" even if you're using set percentages. It's a good exercise in focus and perceiving effort and fatigue.
>Sample routine? :)
I don't have one. My brother wrote his own, and he's only 17. It looked fine.
I like that you shoot for rep ranges instead of set-in-stone reps/sets/load protocol. Also, he's young, so he needs the bodybuilding work too.
>rows. Is it really that important?
Its important to do them every time you're pressing (generally). Reps/sets/etc doesn't matter as much (IMO). Just try to do vertical and horizontal pulling equally.
I have an incredibly average physique
I'm a. beginner still, I don't run any programs. 335/205/405 currently. Looking to start programming when my linear progression starts slowing down. I might just bent-over/t-bar rows for 3x8 or something on a designated recovery day. That'll be basically my only "hypertrophy" work outside of higher rep sets.
That's my brother almost identically. He's moving on to GZCL basically as written. So far, so good (for him at least).
I'm sure you'll see progress with it, and learn a little about programming in the process.
3-4x8-12 on rows, you can't go wrong. Just use good form. Too heavy can really compromise bench and DL.
I love paused work, I had to stop doing them in the squat rack in front of a mirror because I got distracted by how the tendons in my neck bulge out during them
If you use less emoticons you could become one of the trips people actually like.
Bit of a question That doesn't deserve its own thread of I may
What're the best general exercises for me to do as well as my general powerlifting stuff [squats deads bench cleans and press]??
I've just taken up powerlifting as a hobby and would love to know what I can do to best supplement what im doing
that is such a homosexual picture holy shit you had another guy take a picture of you naked in a locker room
in fact why is there a mirror in the locker room that is so fucking gay, is that a locker room for gay sex
>I had to stop doing them in the squat rack in front of a mirror because I got distracted by how the tendons in my neck bulge out during them
No joke, I think about Isley's deadlift face every time I do them. It reminds me to breathe and stay tight.
>If you use less emoticons
8======> ( ! )
>What're the best general exercises for me to do as well as my general powerlifting stuff
Front squats, SLDL, curls, face pulls, horizontal rowing.
This is what I have planned.
Monday- Heavy Bench: Limber 11/Paused Bench/Close-Grip Bench
Tuesday- Squat: Limber 11/Cambered Bar Squat/DB Stiff Leg Deadlifts
Wednesday- Recovery Day: Limber 11/Light Cardio
Thursday- Volume Bench: Limber 11/Paused Bench/Standing OHP
Friday- Deadlifts: Limber 11/Conventional Deadlifts
Saturday- Recovery Day: Limber 11/Bent-over Rows/Hammer Curls
Sunday- Rest Day: Light Cardio
Proof read? What's wrong with it?
>Choose a weight for front squat and backsquat. No belt. The longest wins. Upload on Wednesday.
Jesus. What if we die (RIP Marcel)?
I'm game either way. I'll toss in some long pause work in my vids by Wednesday :)
>This is what I have planned.
Looks fine! On heavy bench day, DB work might be a better option than CG work. Use CG as your tier 2, and DB work as tier 3. Otherwise you might get toasted.
>315lbs for front squat. 355lbs for back squat.
I am chuckling. Genuinely. Hopefully we get some more takers as well! Thank you for setting some assistance goals for my week :)
>Would that make a difference?
Depending on how your tier 1 work goes (which should be paused), then you can determine sets/reps of Tier 2 and 3 work. That's what's great, the flexibility. Do what you can, when you can.
>do you have a resource that's good for long term planning
Not really, but generally month blocks are a rule of thumb. Month of volume accumulation (without much intensity change) followed by a week deload, then a month of higher intensity and possibly volume reduction. Test, rinse, repeat (9 weeks).
I dont know how anyone could blast testosterone and then claim their body COULD be natural , with no basis to go on
I mean theres a reason why you need to wait 3 YEARS before competing in the USAPL if you took steroids previously
Unless you got beat on the platform today by our friend, and he was lying about his usage, then you need to grow up.
10% of high school athletes (in the US) experiment with anabolics at some point.
Most of them stop usage there, but that pretty much discredits every sport out there that "drug tests".
It's a hobby. Grow up.
I was really insecure about my body and wanted to gain a competitive advantage as I was (and am) extremely weak. I quit because my girlfriend said she was going to leave me if I wouldn't quit.
>the sea of shit
There are some good people trying to move some weight in here, which means there are friends to be had. Thanks, friend.
That being said, it's time to sleep.
Good night /plg/. Play nice :)
<talking to you, Seen, you maple syrup-slathered cunt>
Really enjoying CWS's take on the whole Jessie norris bust.
so i seriously dont know what to do tomorrow in the gym. i really dont have a clue. is it a bad thing to jump straight from this fucked up peaking phase to hypertrophy?
after realizing the last 20 weeks were all for nothing, then getting (continually) cucked by life and watching the vikings have the most embarrasing loss on the face of the planet, the only thing i was looking forward to was going to the gym after classes tomorrow.
But then i realized that i've never been more lost and i don't know what i should even do lol
its basically a walkthrough of peoples logic in accusations of steroids in strength sports, the concept of juicing being a political thing, and bringing the blind accusation mentality under scrutiny.
So, I had a super novice strongman comp yesterday. Some good, some bad and some hellacious doms the next day.
Was fun, aside from being held in an unairconditioned former warehouse when it was about 100 degrees outside.
not touching anything written or structured with a 10 meter pole
>so i seriously dont know what to do tomorrow in the gym. i really dont have a clue. is it a bad thing to jump straight from this fucked up peaking phase to hypertrophy?
I'd recommend going light fora week or so for some active recovery but moving straight into a hypertrophy cycle after that would be fine.
hard pass :P
that sounds like what i would like
Honestly, that's pretty much how I train in general. A tad more specified (I've got a pretty solid idea of what rep range and percentage of my theoretical max I should be aiming for based on what I'm doing and what variants should be useful for my situation - usually I cycle between 8s@60, 5s@70 and 3s@80 and pick my lifts based on what I need to stop sucking at) but I basically just do full body 3/wk and switch variants whenever I get stale or sufficiently bored.
Optimal? Probably not. But I'm getting bigger and stronger. Still a long way to go before I reach norsefat levels though.
Day 88 blog:
Squat: felt a little banged up from 515 yesterday, worked up to 475 before calling it. Hit that shit slow and deep. Sex jokes totally intended.
Front squat: wanted to see what kind of damage I could do with 3pl8. hit it for an easy 3. Didn't continue because my abs were fucking on fire. Probably had 5+ in me but I want to do the same or better tomorrow.
GHR: 1x10 BW, 1x6 w/ Rogue red band. Super detrained from not doing GHRs the whole time I was at home.
No upper body work on the Jesus day.
Updating xbox, gonna get to play some videogames soon. Pretty excited lads.
Just have fun. If you want to make some gains with some alternate lifts (I remember you saying stuff about push press and front squats) just go in and do those and evaluate strength.
Do bodybuilding with a focus on front squat, push press, and biceps for 12 weeks or something. There's no gun to your head telling you how to train or what to train for or how you have to do it.
Why do chubby betas like benchbro always have high pitched voices?
I did a brief bit where I focused on it and got it all the way to 345 with a 415 back squat. I should have way more as I front squat more seriously, 315x3 wasnt hard, my abs were just mad. I hit 365 the other day pretty clean and failed 385 because I lost tension in the hole.