Welcome to /PLG/ Powerlifting General.
Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!
>greg cuckols edition (image unrelated)
Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
And we're off! New cycle is off to a good start with a completely successful first heavy day! We're squatting in oly shoes again, since it was determined that it wasn't them causing the weird pain, so me heels are staying on the floor, again. Some new accessory work this cycle, some of which feel really awkward to do in public and makes me wish I had a home gym.
Today's commentary goes into the beginnings of my fitness journey and explains what motivated me in the first place.
[Edit] Clearly the paused sets are for triples, not doubles. Oops.
Music from Sonic the Hedgehog 2(GEN).
>trying my best to follow RP
>went to the grocery store once already
>forgot industrial sized tubs of greek yogurt and frozen fruit
i moved to a gym with a ghr machine, does anyone know what im doing wrong where on the ascension (is it called the eccentric portion?) my calves feel like they're gonna snap? is it because ive never done them before or am i simply too weak despite a 4 plate dl?
Good session today. Another rep PR. Never actually tried to AMRAP 255 but best I've done besides that is 245 for 13 so I'm happy with that. Tried arching more in the thoracic area with not a whole lot of difference I think, but I'm gonna keep trying.
Reposting meme vid for the anon that posted the challenge:
>315 lb front squat, beltless, for time.
Here is my submission :)
Also, bonus box jump PR (bulky manlet edition).
An illustration of some of Camus' philosophy tbH. And an overview of a lot of existentialism. Mersault lives what Kierkegaard would call the aesthetic ideal, he doesn't believe in God, he doesn't really have any ideological or moral motivation, he likes sex and cigarettes and acts largely based on how he thinks he should right now. He just honestly doesn't feel all that bad about anything, he doesn't feel strongly about anything. Life is meaningless for him and while he is aware of it, he is unable to deal with it.
Also keep in mind that a possibly stronger translation of "L'Etranger" is "The Foreigner."
I'm currently eating 3200 cals per day and my weight has been hovering around 195lbs-197lbs. should i bump my cals up? my lifters are progressing fine(except bench...) should i still up them?
>he thinks he should right now
Isn't this silly though?
What makes you happiest right now is almost certainly not what is going to give you the greatest level of overall happiness/satisfaction throughout your whole life
Not to mention trying to live like Mersault just wouldn't work in real life
go to safeway and get some greek yogurt and fruit
So I've only been lifting a little over a year and tonight I tried deadlifting after squats for the first time.
My back was fatigued but I said fuck it and did it anyway. Anyway, my speed and power throughout the entire ROM felt great. More importantly, I was able to keep the bar closer to my body than normal.I was only using 315 which is a good 125lbs under my max, but it felt much lighter than usual.
So there are two variables that can explain this:
1. I got more activation from my quads than normal because of the squats, and should start warming up my quads before pulling
2. The flat shoes I wore to squat in, for whatever reason, gave me better leverage than during my normal barefoot deadlifts
Which do you think it is? Or was it both? I'd rather not spend two separate sessions testing the variables individually (possibly more if you account for the possibility of a bad workout).
>trying to live like Mersault just wouldn't work in real life
>wake up, eat whatever you feel like, go to your shitty job
>come home, drink
>repeat till weekend
>go out and try to get laid
Sounds pretty common to me. He does what he has to in terms of fulfilling his basic commitments, then just skates.
Someone is going to give me a cable machine, I've already read on here that most people prefer free weights but you think this machine will be good for me considering all I have right now is a set of 40lb dumbbells and I'm just starting out? I'm not even sure if I have the room for it but for free I don't think I can turn it down.
Pointing it out. If you went back in time 80 years or so and asked a roomful of your peers what the most important thing in their lives was, almost all of them would have answered "God."
Free weights are usually better, but I do use cables a lot too for back like cable rows and lat pulldowns. I usually do lat pulldowns after heavy weighted chinups for a little extra metabolic fatigue.
I usually get my hammies and glutes pretty well warmed up just ramping up to my working sets. I could be wrong, but I think it was my quads that may have been getting more actuation.
if my gym is empty and I have time I'll sometimes squat up to a light weight like 2 plate and do a couple of sets of 5 or so before deadlifting and I think it works well as a warmup
are you going to live like mersault? like >>35582400
How do you know that's how you want to spend your life?
What if you look back on your life on your deathbed and think 'oh shit I just wasted most of my only chance at experiencing things'
to all anons:
is it REALLY bad if I get to go forward when squatting low bar? assuming I'm hitting parallel, not having buttwink, elevated toes or squatmornings
pic related, from side view my squats (especially near my 1RM) looks like second guy, the bar is out from the center of my foot
thanks (I'm holding you norsie just keep calm bro)
Don't worry friend, none of the drowning music unless relevant, like plates sliding off a bar, or something.
I find the lead with the hips cue results in the Steve Goggins squat for me. I try to get a happy medium of knee tracking and hip extension.
Just wondering but why do people prefer free weights? I do plan to get a good bench and some more weights eventually but if this thing can help me out for a couple of months that would be great.
I recently realised how pathetic machines are.
I was on holiday and my hotel had a small gym with only machines. Better than nothing.
I went to the bench machine and ended up doing the whole stack of "150Kg" for sets of 10 easy which is laughable when I'm barley over 2 plate for a proper bench.
It's the same as deadlifting and allowing the bar to get too far out in front of you. You can still complete the lift, and you'll still get stronger, but you're just making things more difficult for yourself. Work on keeping your core tighter and staying more upright (or at least not allowing yourself to lean more than necessary, and trust me I have ridiculously long femurs so I know this isn't easy).
Bottom line is a straight bar path is the most efficient way to squat, and the more you deviate from that, the more difficult things are.
Anybody have any experience fixing an asymmetrical squat? I noticed that on heavier weights my right chest and shoulder twists forward a bit and I feel myself pushing harder off my right leg.
I think lighter weight pause squats will help, any other ideas?
My best friend just passed away guys. Sorry for attention whoring, but I just don't know who else to talk to about this.
That sucks man. Losing a friend like that really hurts. Everyone grieves differently. Just do what you can to take care of yourself for a while, don't let the loss break you completely. Remember to eat, shower, etc. while you grieve.
you have my condolences
He hanged himself. I feel so extremely guilty because I feel like I could've stopped this but didn't care. He left a suicide note written in it "I just need to rest". Idk what is that supposed to mean but the overbearing guilt is killing me.
>tfw first two sets of bench feel like shit and you're 100% sure you're gonna miss reps today
>tfw you somehow UNJUST yourself and don't even grind your last set
all credit to the cute asian chick with arms as big as mine who walked past a few times
Aww, thanks anon.
In unrelated news, eating is weird. Yesterday's dietary protocol called for 3200kcal, which is 33% more than I've eaten in months. I woke up today feeling famished, and weighed in half a lb lighter.
You need to make up your mind anon. Otherwise you're going to spend an eternity in body composition limbo.
If you WANT to get less fat, you're gonna have to cut.
If you DO NOT WANT to cut, then you just keep doing what you're doing, I assume.
Well, if 3000 kcal is less than your maintenance, you'll be cutting. If it's your maintenance, you'll roughly maintain weight. If it's still above your maintenance, you'll still slowly gain weight.
I don't understand why you don't understand this. Did you not read the sticky? There's a running dinosaur and everything
she's in her 50s apparently
you might be positioned too far forward on the machine making the moment arm like ridiculous. Your hamstring does attach into your calf or something so its common to get pain in calves when working hamstrings. If you can adjust your foot platform on the machine move it back imo.
this is honestly incredible desu.
Today i realized the looseness of my belt was affecting my bracing during squats. They felt like shit last monday but today 80% moved pretty well. no set felt worse than RPE 8. Bench moved pretty decently too. Back on the gains train tBh, but it took like 30 minutes to warm my hips up. Hopefully they adapt soon because its getting annoying being tight all the time.
Have a consultation with Bryce Lewis on Friday. Kinda excited but also kinda nervous.
What do after 5/3/1? Ran 9 cycles of it, ready for something new.
Try the modified versions in "Beyond 5/3/1".
Or you could do sheiko (not recommended if you're coming from something fun like 531), GZCL, DUP, RTS, TSA are all great options.
If you're still making progress on it, why do something else? Try working up to heavy singles/triples after your prescribed sets, do 5x3/5x5 squats and diddly variations instead of the BBB 5x10 crap.
Lads, did my first heavy 5x5 since Christmas and tomorrow my DOMS will be cuntish.
What can I do to help it a bit before it peaks (tomorrow evening)?
>mfw someone comes to my office and asks if I've been torrenting stuff (I haven't) because our internet got shut off
Dis gon b gud
On topic: how to improve ankle mobility? I can barely get below 90°.
I remember when Topkek100 first invited me round his house, he was this 6"1 twink in middle school who weighed like 90lbs, everyone use to take to the piss out of him so he tried to make friends by inviting people round for a sleep over
I thought it would be funny to go over and rob the little twink, unfortunately I was the only one who showed up. I needed a piss and asked topkek mother where the bathroom was, I almost died of laughter when she led me into a cold room with a stone floor & walls scraped of paint and pointed to the shit stained floor and said squat down and poo there, I asked her is she had a toilet and she said no and that I needed to poo on the floor
I had serious bad diarrhea from eating topkeks curry earlier, so I bent down near the walls and sprayed as much as I could on the wall, topkeks mother then came and sprayed the mess with a hose, and the hose water literally looked like it had shit in it. The shit water went down this drain in the centre of the room
I later asked for some water and his mother showed me to this tap outside and told me to cup my hands and collect the water, I asked her to show me first and watch as she put her mouth under this rusty blackened tap and turn it on ONLY to have shit water pour into her mouth. I laughed so hard watching little peanuts clump onto the edges of her mouth, I then said I wasn't thirsty anymore and topkeks mother showed me back inside
Eventually I asked topkek where his valuables were (so I could steal them) & he took me to his bedroom and when he opened it all I could see was broken base units & laptops around the room, at one end was a line of phones, which topkek explained was for his job at tech support, & the other end was this crappy dell desktop with the case open and a old white oscillating fan blowing onto the CPU which had no heat sink
I asked what that computer was for & he told me he ran a website which lured people in so he can install malware onto their computer & sell their information
made a thread but i thought i get the strong tripfags to reply
I have a friend who barbell rows with a mixed grip.
Yes. A mixed grip. Because he thinks its okay on the dealift, he thinks it's okay on the barbell row.
Now if im correct, doing so on the deadlift wont matter because the arms are static and thus not move the weight themselves. However, in the barbell row, the arms are moving at the elbow and shoulder joints correct? So this would create major imbalances, no?
Also, isn't it more likely to tear a bicep doing supinated barbell rows?
I've been talking to this really cute boy at my Powerlifting Gym, his name is George and at first I thought he was a flaming homosexual, since he liked to prance around flamboyantly and wear mismatched socks, I probably weigh twice what he does but I still think he's cute hehe
Anyway, I approached George and he said I'm his type of girl and he wanted to take me out for a date, I was delighted, and even though he was a bit skinny and had a child face I though we'd have a great time.
We arrived at McDonalds, where I ordered my regular 20 cheeseburgers, 16 fish fillet burgers, 24 big macs, 22 cadbury deluxe mcflurries, 8 chocolate donuts, two pineapple sticks and 4 chocolate milkshakes. George was such a gentleman, he payed for my bill which was in excess of £100, and made a nervous remark like "N-n-n-nice b-bulk hehe" or something.
He himself decided to stay skinny and only ordered one chicken burger. He was such a gentleman, he watched as I scarfed down the entirety of this feast, with wrapping paper, ketchup and mayo stains all over the floor, the table and his favourite IPF shirt. He was kind enough to forgive me, and took me on so many dates afterwards.
George Seeger is such a gentleman, shame about his tiny fucking cock though.
honestly guys .. he's a fucking moron. he decided to cut for 3 months without lifting
his max bench now is 155lbs and he's on goddamn 531 .... and he wants to get stronger
his max row was 205lbs. wouldnt going higher and higher risk the chance of a tear? people get bicep tears from DL cause they bend at the elbow, rigth?
I've just started low-bar and my stance is unusually narrow - somewhat like this guy
It's what feels comfortable for me. When I go wider my adductors hurt and my knees cave in.
Is that stance width a bad habit from high bar, and I should therefore force myself wider, or should I stick with it?
i know man, the guy wnats to get generally stronger though. he's fucking retarded
he does reverse curls before doing chinups. and he does bodyweight chinups as 3x5 with ONLY the last set to failure (and the first two sets are only 5 reps)
i can go on and on about his retarded shit... fuck it pisses me off
Some people will never learn. My friend does nothing but chest and arms. 3 sets of bench press to failure, few sets of dumbbell flys, then 6 different variations of curls. He started off at 190lbs skinnyfat and started eating 4500 calories a day and now is 205 few weeks later. Thinks it's all muscle. Says he gained 3 inches on his arms kek
I know this may be counterproductive, but I began to start running. I was an elite lifter, but after I began to run my squat went down. Does anyone have some suggestions on how I can continue to run and keep my strength.
he triggers me all the time dude.
i had to convince my friend to not do the typical bropslit 5/3/1 and do it as an upper lower. i had to explain to him about protein synthesis (even though i know shit all about it) because he's one of those "hurr durr i am a man of science, i need evidence and logic to do things" etc.
muthfuka used a shoehorn the wrong way (the convex side) and a few days later used the same shoehorn to TAKE OFF his shoes.
WHAT THE FUCK.... okay im done, later guys
how's home senpai'
life is strange as a normiecuck
My undergraduate degree is in psychology and my masters degree is in security studies. (However, I would only recommend an undergraduate degree if you want to be a cop.)
I had to go through 3 interviews and pass a test in order to be qualified. They have test prep books on amazon that I would check out. The higher your score is the more qualified you are to your agency.
Also, I was in the Marine Corps before I went to college, so during the hiring process I got 5 points for being a veteran.
How does it feel working for the criminal goverment of the united states, robbing ground from free sovereign americans day by day?
B-but conventional gets you all the girls
M-my friends will kill me
this this this
all cops are d0gg0 killers
>kom igen happee birthday Bodbrah
I was just kidding, do what you want. Apparently it depends whether your hip thrust/ pull strength is better
your arm/femur ratio
gains will still be made nevertheless on both lifting methods
Don't be nervous, you've got this shit. If you really want something in life, don't let anything or anyone hold you back. A criminal justice degree is fine just make sure that you have a high GPA and don't use drugs/steroids or whatever.
A Spanish minor is useless. It may look good on paper, but what they will do is have you take a DLAB test (language proficiency) in order to prove that you can speak the language. If you don't score a +3 (I think?) than the system won't acknowledge your proficiency.
If you want a business type minor I would go for finance personally. White collar crime is the new "thing".
Also, I would contact the department and ask for an internship position during the summer. It looks good on a resume and gives you some experience.
>I DO NOT CONSENT
>I DO NOT CONSENT
>I DO NOT CONSENT
listen to your kokoro lad
sweating bullets. I fucked up my diversity class and ended up with an f.
And that makes sense. I'll just not get the Spanish minor and instead get the skills.
I've got a lot of contacts in the field I'll be contacting about this summer. I lift with a very recently retired chief of police for one.
I plan on working corrections over the summer. The deputies I know said they are low on manpower so I have a good chance.
Thanks for all this btw.
That's a really odd side effect. It doesn't for me and I'm not sure how it would for you. If anything it should be stretching the abs.
Learn proper sumo at some point. You'll be glad you did t b h
many normie friends were sympathizing with the koala because it was 'crying'
had many raffs out of kucked koalala
How did komigenbrah spend his birthday??
sorry wrong webm
what preparations do you have to do?
Yeah i was thinking about that, i'll start doing more mobility work to make it more comfortable. Since semi sumo allows more ROM, would it be wise to use that and conventional for main work and max with a full sumo?
>How did komigenbrah spend his birthday??
just filling some knowledge gaps
desu the exam doesnt look very hard, but I havent been studying much either
I'm not convinced that more rom=stronger. You're squatting so your core is invariably getting stronger, sumo will make you stronger, and proper sumo will get you stronger AND make you better at sumo, which is a pretty technical lift.
I'm really feeling that the "more rom=stronger" isn't a compelling argument anymore
>Very slow progress. Takes months to even start lifting heavy. 1x week frequency. Low volume.
None of this is bad.
Compare that to half the retards that jump into sheiko and burn the fuck out.
My heart tells me to lift heavy shit
I-i understand now. Thanks senpai
Big difference between sheiko and 531 volume. Neither are ideal for most people. 531 is way too low, and sheiko is way too high. Somewhere in between is better. And unless you're on a ton of drugs, 1x a week frequency is not good because protein synthesis is only elevated for 28-48 hours after working out. Doesn't take a whole week to recover. When you do such low volume, it might not be enough to disrupt homeostasis and you won't make progress.
Lads idk if my form is just getting that much better or if my programming is perfectly suited for me or what but the bench gains I have been getting on this cycle are fucking great, even while I've been cuttting for a couple weeks.
Squat and dead seem to be doing alright as well but bench just feels fantastic every session. It's great. Also another video later. Probably annoying but I decided to record a bit of pretty much every session and put it on youtube as sort of a video log, so I figure I might as well share them with you guys.
Hi Facebrah! "\(OuO)
merkel has destroyed germany
Tbf studies found larger ROM lead to more gains in novices, while for more experienced lifters evidence has yet to be found. Unless I misread. (Please don't read that as deficit = useless.)
YO SPAGHETTI BRAH
yee how's the nonattee path coming along?
I'm back in Singalingapore land
are you in spaghetti land?
>bechbeta, islet, Kung fu master and Chinese slut shitting up my PLG again
*grabs by throat*
talk shit about my bestie again and youll regret it, PUNK!!!
Das beetus is going nicely, I managed to gain a kilo without shitting my blood sugar, but clean bulkin is just so hard and it makes you poop too much due to high fiber content.
I'm stuck in lasagna country for now, have to deal with some exams and an important comp on March, after, I'll have some free time I'd like to use to travel a bit
Wut about u? How's life and training going?
my lats feel strange, attribute it to rows that I superset with overhead presses the other day
But I'm making steady progress with form and incremements weekly!
How are you!
I identify as a niggerkin
nop I daikirai spidey threads
now you've fucked up
-im over here
-nope, over here slowpoke
*appears behind you*
*you feel a droplet of sweat go down your forehead as all your hair falls down on the ground and your pants fall off*
-next time you wont get away this easy
*disappears in smoke*
Benchbeta I'm cringing at how mad you are
All I need to think of is you're little chubby ten year old high pitched sounding voice for a laugh and you subsequently turning off your trip and samefagging "he sounds normal"
BAIT BAIT BAIT BAIT
>lose body fat
wrong thread ahaaha
calories in<calories out
supplement 15 minutes of cardio after your lifting session or do HIIT (high Intensity Interval Training) twice a week for 15-20 minutes
HIIT burns fat even when you've left the gym, thus it's optimal
for your second question, pick up sign language and marry a deaf/deaf+mute chick
why do chubby betas always sound like high pitched ten year olds?
Seems I'm doing OK, although I lost some strength over the exams and hollidays (which was expected). Preparing for the gym now, third day in a row with full body. Just need to get the first sessions back over with, they're always the worst.
This bear got some 5000 year old
you better not mess with bodbrah
I better stay away from sean
He seems to hold powerful jutsus
I'm really running Gnuck's 3x/week squats + bench and 1x/week deadlifts, but these three days are more just squat+bench+back. Going to do sumo deadlifts after squats today tho.
I'm primarily just following the general format of the program to begin with, reckon I'll start them properly on Sunday when I'm back into things.
that's good to hear brah
yeah you've been working super hard, ease back into the routine and don't stress your body too much
You got this Facebrah!
Here's an ACTIVATED TRUMP CARD
If I was going to try something other than Sheiko, what should it be? What about juggernaut, family? CWS is a smart dude.
I'm going to do another cycle of Sheiko because it's working wonders for my form, at least
Asking this again, kind of missed the answer last time:
Can i programm bench like this (bench only):
(percetanges are always of 1 RM)
6x5 80% + chest accesoire Monday
3x5 80% + light accesoire Wednesday
3x3 90% + some LTE or w/e Friday
Or will this kill me?
Sean is a lovely boy
Just a little sparky
We can all b friends
I don't like CWS' programs, he makes you do each lift only once a week (except maybe bench), which is too little frequency imho. I highly suggest you look into RTS style of training, it's a really easy template to customize
It's designed for people who are on juice like you
I just called a syrup strike on your position.
how can u do that to poor defenseless, shivering in the wind, orangutan loving bodbrah??
I had thought better of you spaghetti brah
I know. I don't think that lack of frequency is a product of thoughtless programming. He may have done it for a reason
I didn't actually think it was Joe. Most of the time I just say it for effect
Do Italians know what syrup is? Virtus- it's a type of sweet sauce you put on your breakfast pizza (actually called pancakes but I'm not sure you know what that is)
been a good hour or so seeing that everyone is ok
working on viddy where anon requested strongest man in the world fites jeff seid!!
may you get all kinds of gains this year
Aren't is just cns adaption. Size is hypertrophy. Yes being bigger means you have more strength potential but there's a huge difference between people who lift for strength and people who lift for size.
It is pretty funny to see some kid out lift the big guys.
Sleep tight pup er
"Good form" may not be optimal
Also their muscle fibers may not be innervated as efficiently as a powerlifter's.
eating pre workout carbs
after failing bench i did OHP cleans and cardio front squats yesterday
I think i might do more front squats today
I think an important point to make here is that sometimes its hard to estimate the difference of cross section area in musculature just by looking at two different people.
Up the frequency by doing BBB and adding some joker sets or first set last set, and switch days you do the BBB work and a lot of those issues are solved. The only one that isn't is the slow progression.
I've never squatted without a belt before
Please don't believe the false Isley propaganda smear campaign he has logged against me
Just today i hit my goal weight. The thing is i still feel small as fuck, holy shit will i ever not feel small? i went from 52kg to 78kg at 14%ish body fat and i still look small asfugg (yea im a manlet 1,72 height)
Tebeh you like front squats, so why not look into gnuck's 3x/week squatting? :)
Haven't heard of that, where did you find it? The bulgarian manual?
Trying to sort things out in order to lessen the psychological stress the coming months tBh.
No abs team yo, lifts are
150kg highbar squat
all of them are 5 rep max
I've got a question about Texas Method. I started it yesterday and tomorrow is the "light" day. I'm following tips from Justin Lascek and the Light Day
Front Squat 2x5
Overhead Press 3x5
Is this enough? Shouldn't i add some assistence work? Isn't this day completly useless?
1 scoop Animal vanilla
1 scoop Animal frosted cinnamon bun
~150ml black coffee
Add Uggs and Northface to taste.
5x5 front squats at 85% front squat max
5x10 back squats 60%
5x5 Rubish's 45 deg. back extensions
Question: how many sets and reps of isolation work do you chaps do after your compound movements, and how many isolation exercises do you do? I understand everyone's mileage may vary based on everyone's active/rest schedules for workouts.
BP - 200
Deadlift - 325
What program should I switch to after Strong lifts, his website says never but I'm sick of rows and I'd like something with more time dedicated to improving each lift. Also getting real sick of bar bell rows