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You are currently reading a thread in /fit/ - Fitness

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Welcome to /PLG/ Powerlifting General.
Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!

>nice form brah edition (image related)

Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
>>
>>35595886
>drove across town because my gym closes at 10 and uni gym closes at 12
>wait 30 minutes for a squat rack
>get to work sets at 9:25
>gym closes at 9:45 because class starts next week
FUUUUCK
>>
Slingshots are really, really fun
tried it for the first time today
>>
>>35596053

Overload work in general is fun as fuck. Way too easy to overdo it though, in my experience.
>>
>>35596069
I pin squatted 177% once. Never again.
>>
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>>35596053
>mfw my slingamajig brethren are multiplying
>>
>>35596092

I did squat lockouts with close to 200% once.

I mean, it had a point (working on my yoke pickups mostly) but Jesus Christ was it a terrible idea. absolutely terrible.
>>
>>35596120
>yfw the boat ride will never be over
>>
might as well keep this up ayyylmao
>>
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>you'll never memesquat 140 with 0 pl8z
>>
>>35596335
>yfw they're off the boat now
>>
i'm already bored of this, so theres that
>>
>>35596394
WHAT
>>
>>35596397
You'll always have a lmao2pl8 poverty press with that attitude.

Channel your inner Savickas.
>tfw you'll never press 528 for reps
>>
>>35596397
norse pls do a 315 for max length pause front squat like buda and lotus
>>
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So I'm right on the cusp of my weight class. I'll keep on a tiny cut before the meet and all, but what would help is having a giant shit the morning of the weigh in. Here's the problem, I only shit after caffeine and a meal, usually around 11am. How can I train my body to shit first thing in the morning for weigh in?
>>
>>35596416
wh-what

>>35596434
how long do i have to go?

i feel like i could do 315 for a really really long time

weather or not it would put me in the ER is another question
>>
>>35596446
>wh-what?
What are you whatting, you whatter?
>>
>>35596446
i think Lotus did something like 30 seconds and buda did 24?
Something along those lines.
beltless too btw
>>
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>>35596463
i meamt i was tired of posting images of fit women, and i was just going to go crank one out instead

>>35596466
yikes. i did about 5 seconds today bretty ez. maybe i'll toy with it tomorrow
>>
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>>35596394
At last, dammit!
>>
>>35596479
And I was being a goofy prick and drawing a parallel between that attitude and the zeal with which you'll pursue a 315 OHP.

But seriously, 528 for reps. What the fuck Zydrunas.
>>
>>35596498
>and the zeal with which you'll pursue a 315 OHP.

you dont know me very well lol
>>
>>35596558
Not really, I'm just used to seeing you whine about Sheiko and post smoking hot chicks.
>>
Gonna try and squat with both legs. Wish me luck.
>>
>>35596466
Link to lotus squat plz?
>>
Hey fellas I've been thinking about competing at 148 weight class to see how I fare.

Right now I am 148 pounds and 22 years old

bench 1rm 250
squat 325
deadlift 455
The Press 165

What I want to know is how competitive is this particular class? are these stats competitive in any way? I know my squat is total shit but I'm really working at it to get up.
>>
>>35597021

You probably won't win unless its a fairly small meet, but (squat aside) those are pretty close to an Elite total as a junior.
>>
>>35596920
https://www.youtube.com/watch?v=jf71Q3YrtIg
>>35597021
bench and deadlift are competitive locally. Squat is pretty low. you'll probably do well locally though.
>>
>>35597059
Yeah I started looking at some meets in my area and got damn there are some very strong people I would have to compete with, at this rate I got no chance. Well I'd rather start with a small meet anyway just to get a feel and see how it goes and see if it's something I would enjoy
>>
Is joff the only light weight trip?

I forget what Bryce was, but he's gone now.
>>
>>35597233
Jofftwink is smallerr than a child.
>>
>>35597233
It's quite unfortunate, but Panzertwink is technically a trip. He's like 59kg and weak as shit
>>
>>35597233
Bryce was 83kg.
Panzertwink is high 70kgs, nutrigrain is 74 but he only namefags i think. chemoliftan is 83, grubby is 70ish. i think dreamer is in the 70kgs
>>
What are some good bench-specific programs?
Messed up my knee and no squats or DL for a couple months.

Currently 165lb, 21y/o and benched 265 for a paused double last week. Aiming for a meet in 8 weeks time (after that none close until October)

Also how competitive is my bench? Online calculators say I'm well into Advanced but how would it stack up at a meet?
>>
>>35597308
How can you be that light?
I'm 80kg and I'm a tiny dyel
>>
>>35597308
man, I don't think I've seen nutrigrain, grubby, or dreamer post on here in weeks

>>35597316
you could try doing sheiko 31 and 29 bench combined with whatever else for squat and deadlift
I've heard good things about hepburn (which you could do twice in an 8 week period pretty nicely.
you could go full M A D M A N and try smolov jr
>Online calculators say I'm well into Advanced
that literally could not be more useless information. beginner/intermediate/advanced is about how you are able to progress, not your actual numbers.
>>
>>35597345
i'm short and my bodyfat percentage is low-ish
>>35597347
truu
>>35597316
the one that immediately comes to mind is smolov junior but make sure you take care of your shoulders, elbows, and bicep tendon. assuming your max is around 275-285 you'd do ok but wouldn't be setting any state records.
>>
>>35597316
>Online calculators say I'm well into Advanced but how would it stack up at a meet?

What online calculators?
>>
>>35597347
>you could try doing sheiko 31 and 29

Why are you combining those two and why the hell in that order?
>>
>>35597404
he's probably talking about
http://www.strengthstandards.co/
>>
>>35597347
>>35597361
Was thinking smolov jr but having had a bit of shoulder pain here and there recently I think it'd fuck my shit up if I tried. Had to narrow my bench grip slightly and really tuck elbows on every rep to make sure no pain.

I'll take a look at sheiko and hepburn though
>>
>>35597413
Ahhh... the really, really, really pathetic strength standards.
>>
>>35597418
Smolov for bench is one of the worst concepts in the history of stupid concepts.
>>
>>35597410
>>35597418

whoops I'm wrong, I should have said 37 and 31.
and because those are the first 2 blocks of the over 80kg 3 day sheiko and it was the best thing that happened to my bench in a long fucking time so now I'm shilling the fuck out of it
>>
>>35597433
Ok 37 and 31 makes more sense, carry on.

You could have just recommended the full program though.
>>
>>35597429
Why is that? Shit works.
>>
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>>35597444
he has 8 weeks until his meet, so he doesn't have time for the whole thing
but yeah, I would have if he didn't have a time constraint
>>
>>35596053
It's a gimmick and you're the last person in the world to realise it.
>>
sean
>>
Any strongmanfags in here?

If I was to train for my first competition, what would be good to train, given I don't know what the events will be?
>>
Ded
>>
I'm getting nasty recurring back tightness/pumps in my spinal erectors. I have APT, is it possible that I've exacerbated it by neglecting core and having tight hip flexors and it is finally time to reap what I sow?

pls help
>>
>>35597607
If you have APT, back pain is a given, get that shiy fixed by stretching the shit out of your quads and hip flexors.

Do the death/couch stretch desu
>>
>>35597607
prob just need to fix your form desu
>>
>>35597624
What is the death/couch stretch
>>35597634
It's getting aggravated from everything now. Running, etc

I'm pretty strong and have been lifting a while, doubt its form brah
>>
>>35597639
Look it up, you'll probably feel like death doing it since you have APT (hence the name)
>>
>>35597624
>tfw not sure if APT or just my ridiculously disproportionate fat ass sticking out

but I guess if I never have back issues I'm probably ok?
>>
>>35597659
post pic
>>
>>35597659
>couch stretch
just tried this and it was fine, probably just my fat ass then
and the cut continues
>>
>>35597650
https://www.youtube.com/watch?v=DJHjfbWM5m4

Is this my best bet? Shit looks complicated but looks like it will help.

Anything else I should do in your opinion?
>>
>>35597501
3x5 squats and deadlifts and 6x3 bench

:^)
>>
>>35597659
You probably either don't have it excessively, or have a fat ass

Post pic for confirmation, no homo
>>
>>35597607
I feel you,I also have slight APT and even tho I stretch everyday I have seen very minimal improvements.
I also had to switch to sumo for deadlifts because the APT made the starting position in conventional look nasty.
>>
>tfw listening to grönemeyer emotional songs

That guy lost his loving wife to cancer and one day later his brother dies in a car crash.

Too much feel for the morning
>>
>>35597666
even satan doesnt want to see that lad
>>
>>35597673
Yeah thats it, you can prop your back leg on a chair, or your couch too, work up to 5 mins each leg, although i doubt youll be able to

Make sure to keep yourself as upright as possible and squeeze the glute of the back leg.
>>
>>35597674
Ayy lmao :^)
>>
>>35597701
Ill give it a shot. I've been doing the 2 person stretch that elliot had on his channel forever ago but this looks more convenient
>>
>>35597691
What do you do for stretching? Because when I had APT, doing the couch stretch everyday 5 mins per leg completely got rid of my hyperlordosis in slightly under 2 weeks
>>
>>35597717
Try it out now and report results senpai
>>
>>35597717
>tfw no gf
>>
>>35597721
Warrior lunge,knee to chest,couch stretch and a few other things for hammies.
I'll try doing the couch stretch for 5 mins as you did,so far I have been doing it for 2 mins and that's probably not enough.
>>
What is ATP?
>>
>>35597758
Just remember to do it everyday, because the things we do in our daily lives affect our posture, so you should try to stretch it all the time so that it doesn't revert back.

Good luck though lad, yours may have been more severe than mine, so it'd probably need more time and consistency put into fixing it
>>
>>35597727
did 2.5 mins per side and it was torture
Afterwards squatting atg felt really smooth/good
I'll do this twice a day for a couple weeks and see if that helps.

Thanks a bunch.
>>
>>35597794
Adenosine triphosphate

Very important in cell processes
>>
>>35597794
Adenosine Triphosphate- your body produces it for energy
if you meant APT then anterior pelvic tilt, its when your butt sticks out because your hips are screwy
>>
>>35597815
No, its ass to parallol
>>
>>35597828
typically words like "to" are not included in acronyms, friendo.
>>35597815
ninjad
>>
>>35595886
>>35596359

How about heavy bunny hops with a barbell on your back? seen Klokov doing these too

> https://www.youtube.com/watch?v=0XA8_mTGQ30
>>
>>35597820
Meant the later, my bad.

I might have APT actually.

At least my butt sticks out tremendously, I have an ass every girl dreams of, kek.

And since I squat heavy I am really fighting with cramped up lower back that starts causing pain when sitting for a bit longer of standing still etc.

Couch stretch way to go here?
>>
>>35597851
Sounds like you have it.
Try it out for 5 mins per side and see if it alleviates anything lad.

And even if you don't have it, having slightly more mobility isn't a bad thing unless you're hypermobile
>>
>>35597851
couch stretch is definitely the first step, yeah. it'll probably hurt like a bitch so ease into it and don't allow yourself to compensate with your back too much.
>>
This>>35597870
>>35597851

Focus on being as upright as possible and squeeze the glute of your back leg, make sure your heel is also as close to your butt as possible.

You'll feel it tons in your quads as well as hips, good luck senpai
>>
>>35597811
No worries lad glad to have helped
>>
>>35597869
>>35597870
>>35597888
Alright thanks lads!

If this actually does something and changes up my condition I would be really happy - have already been considering to stop lifting as this fucking lower back feeling is starting to get so frequent that it becomes concerning and fucking annoying.

Sometimes you wonder if you have some kind of body composition that won't allow you to lift heavy without causing damage, despite nearly optimized form (such as nearly no butt wink)
>>
>>35597911
I have that same cramp shit you were describing, you aren't alone brah. Together we gun fix it
>>
played some american football yesterday for the first time lads

i was put on defence and ran about for 2 hours, my legs are destroyed
>>
>>35597920
I really hope so!

Godspeed anon
>>
Hi guys I've been away for over a year anything interesting happen since that tripfriend left? Marcel or something? I forget his name. Feels like years ago.
Also has Isley left Australia yet?
>>
>>35598115
Yeah I left Australia back in July and now I have a job in a software company in London
>>
>>35598137
did you leave any records for us actual australians to get?
>>
>>35598148
The Australian records are pretty shit though desu
>>
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>>35598148
Of course. I only ever took one and that was taken off me before I left.
>>
>>35598115
marcel is a redditor
>>
>>35597450
Shit works occasionally. More often than not it causes injuries. It's just dumb programming.
>>
>>35597471
Yeah nah, they're a useful tool if you program them right.
>>
>>35598430
What makes it so injury prone?
>>
>>35597471
>Isely giving bench advice
>>
>>35598600
My bench is my most consistently improving lift. It's the only one I reliably pb on from year to year.
>>
>>35598575
>super high volume for a joint with little to no stability like the shoulder
Yup, seems fine here.
>>
>>35595886
Is is weird that I could do 1pl8 OHP for 12 reps before I could even bench 2pl8?
>>
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>>35597693
Are you from Deutschland or are there really people from other nations listening to him? I can sometimes barely understand him AS a native speaker
>>
>>35598630
How much volume is it? What are the days?
>>
>>35598621
I wouldn't brag about a 2.5kg increase per year on your sub 130kg bench.
>>
>>35598804
Monday [email protected]%
Wednesday [email protected]%
Friday [email protected]%
Saturday [email protected]%

Then add 5-10kg each week. Boom, shoulder explosion.
>>
I made my own program and my bench climbed faster than i estimated by 3 weeks and my squat hit my estimated goal 2 weeks later.

I made this program a year ago so i basically predicted my lifts a year later.

Anyway, am i finally sheikomode?
>>
>>35598882
Post the program nigga
>>
>>35598827
But I bench 140kg though
>>
>>35598908
...M
>>
Any sumolads here struggling with the lockout despite flat back?
>>
>>35598842
This

Look no one is saying "everyone who does Smolov Jr for bench will get a shoulder injury", because that's easily disprovable.

What we're saying is, it comes with a high risk of injury, a guarantee of benching near or to failure and using bad form, and it's just a bad training protocol.

Choose something else and accept that you can't much change your bench in four weeks.

However, if you want "hard" do the wilks bench intensity cycle. You'll go ham and you'll run a better chance of gains
>>
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>>35598928
>However, if you want "hard" do the wilks bench intensity cycle. You'll go ham and you'll run a better chance of gains
>Wilks
>Bench
>>
>>35598928
>However, if you want "hard" do the wilks bench intensity cycle

Please explain.
>>
>>35596359
>140
...Jesus, didn't even really consider that.
>>
>>35596437
Fiber and a caffeine pill
>>
does anyone know if there is a specific deadlifting program? I know that 2 times deadlifting a week is probably the max your gonna get but i mean a specific built up in percentages and accessory movements
>>
>>35598976
Mag/Ort Cycle
Finnish Deadlift Cycle
Coan/Philippi Cycle

Or just do Sheiko and get strong at everything
>>
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>>35599024
>Finnish

Torilla tavataan!
>>
>>35598917
Srs. Vid by this weekend depending on how it all feels.
>>
>>35599024
thanks for the serious answer, those are rare nowadays.

yeah i dont have the time for sheiko at the moment and im currently still making alot of gains on my bench en squat, but only my deadlift seems to lack behind. current stats are
220kg squat
120kg bench (now slowly making progress)
232.5kg deadlift
at 81.8kg
>>
>>35598924
...no
>>
>>35599024
>finnish
The what now?
Also:
>T O R I
>>
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>>35599035
Bergelle! :DDD

>>35599047
So you have never actually benched 140(raw)?

>>35599048
Another option would be to take your current program and add extra deadlift volume(either by doing more volume per session or adding an extra day). These short-time peaking programs are often not sustainable in long term.
>>
>tfw contemplating the merits of suicide
>>
>>35596394
And then in 18 months we'll see another chapter
>>
>>35598898

Im making a facebook post about it and ill copypaste here
>>
>>35599086
>So you have never actually benched 140(raw)?
His best is 127.5kg in competition.
>>
>>35599096
He's actually been working at a reasonable pace lately(for being Miura). Winter 14/15 he released six chapters of Gigantomaxia and he's done 3-4 chapters Berserk in 2015.
>>
>>35595886
>nice form
>rounding the lower back like a motherfucker
555-come-on-now.jpg
>>
>>35596359
You ll never leave planet earth with lmao1plaet
>>
>>35599109
130
>>
>>35599090
There aren't many unless you have a painful terminal illness t.b.h.
>>
>>35599154
>those fucking midget legs
>>
>>35599090
I don't want to live the future that is inevitable for me
I don't like any of the other options
WHAT does that leave me with?
>>
>>35599221
Hoping that something you do soon opens up an option for a future you can live with. Same as the rest of us with a shit hand we ultimately dealt ourself.
>>
>>35599264
>hoping
Hoping isn't gonna do shit buddy
If you want change, you have to make it happen yourself through consistent daily action
>>
>>35599294
Right because every decision made ever is made by me. I'm responsible for gf applying for an internship and getting accepted.

Sometimes you have to wait and hope, anon.
>>
>>35599319
This is bullshit and you know it
Whatever your goal is, you can definitely be doing SOMETHING to work towards it right now. Don't lie to yourself.
>>
>>35599341
No. I'm taking my tax returns and getting certifications so I don't have to work the front desk and can have an actual income.

But again: I'm not responsible for decisions I don't make.
>>
>>35599221
You could literally join the Foreign Legion or learn a trade or become a doctor or whatever you want tbqh.
>>
>>35599436
I don't want to do any of those things
>>
>>35599493
You should shitpost and feel bad for yourself then, that'll help.
>>
>>35599510
What part of I'm already working on it do you not get?
>>
>>35599512
Now I feel retarded because I thought there was a (you) on my post.
>>
>>35599157
lol
>>
https://youtu.be/bqt2cdz0iwM
And now for something completely less mopey.

Bench day went great, it was high rep day, and I hit all the reps available with minimal difficulty. Wew.

Continued the story from where I left off last time.

Music from Phantasy Star III (gen)
>>
Writing my next training cycle is like describing my slow torturous death in elaborate detail using mathematics.
>>
>>35599834
Weird, for me it was like
"Huh, I guess I should work on X, and maybe Y would be a nice change of pace from Z..."
>>
>>35599862
I'm more like... my squat sucks, better kill myself doing that. My bench needs volume... more volume... even more volume... hmm is that too much volume? Fuck deads, I'll think about them later. Now how do I work this around looking after and spending time with my wife and baby?

There is no change of pace. I know what works, it's just a war of attrition to make gains.
>>
>>35599999
>>
>>35599907
Sounds pretty intense friend. Don't let it become a chore instead of something you enjoy, though.
>>
>>35599907
>war of attrition
Except it's not. If it was, then every routine would just be high volume.
>>
>>35599933
Never. I live for this shit. I have to make sure it doesn't get in the way of the rest of my life more than anything. Given the opportunity I would happily spend 3-6hrs a day training.
>>
>>35599941

Except eventually it is, once you get up towards the advanced/elite end of the sport you generally don't find many drug-free lifters who don't train with epic volume and/or frequency.
>>
>>35599941
>If it was, then every routine would just be high volume.
All good routines are high volume doe(outside of beginner routines)
>>
>>35599999
>>35600000
>>
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>>35600017
Nice
>>
>>35600005
Sure man, that's why literally every lifter does smolov and doggcrap right after they finish starting strength
>>
>>35600141

aha... sure...
>>
>>35600005
>All good routines are high volume doe
No.

A "good program" is one that stimulates progression with as little volume as necessary.

For example, 531 variants can take most athletes through intermediate if they put in the effort and time.

THEN you can go to higher volume to stimulate adaptation.
>>
>>35600242
>>35600141
>trying this hard
stale baits 2bh
>>
>>35600242
All good programs allow you to progressively increase volume though. There is no arbitrary level of weekly tonnage that suddenly makes a program high volume. Even 5/3/1 allows this through various measures.
>>
>>35600141
>doggcrapp

Tfw quad will never return
>>
>>35599996
>pertaining to a small specific group
EVERY. Meaning all of them. Please learn to read.
>>
>>35598842
>>35598928

Isley, if I remember you compete(ed) at the international level. As an experienced lifter, what would you consider as too much volume for b/s/d, and have you ever injured yourself or suffered setbacks due to what you now think was volume?
>>
>>35600242
If we ignore the fact 5/3/1 isn't a good program, training volume will have to rise with increasing strength. High volume is relative, if a program has high volume relative to your work capacity it will drive progression. A good program/training system has ways to allow for volume to increase as you become stronger and need more volume.

Also, what fucking point are you trying to make? That beginners doesn't train as much as elite athletes?
>>
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Here is my 1st 3pl8 squat highbar. Damn it looks so awful


bw 70kg
>>
>>35597471
Im normally on board with you but you're an elitist fool if you think there's no utility in it ever.
>>
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>>35600373
>If we ignore the fact 5/3/1 isn't a good program,

This is a tired meme. If you can't make progress as an intermediate on 531, then you know that you're the problem.

The basics of 531 is strength training 101. With variations, you can make its framework work for any ability, volume, or frequency need.

>>35600373
>Also, what fucking point are you trying to make?
That you don't know the program, and you'd rather meme than get stronger.

>but oh aych pee is mememe

I'm just saying that it's a shame that a good strength program that can become a great powerlifting program gets dissed on by weak autists.
>>
i just joined the dark side, lads.
now how do i work this shit into my programming?

>>35600438
not that awful. the walkout looked funky but other than that i'm proud of you, m8.
>>
>>35600487
well thanks man
>>
I'm fucking sick of fucking manlet thinks making me look like a shit lifter because of their shitty wilks.

My fucking organs weigh more than their muscle so my Wilkes sucks
>>
>>35599637
At what point in the story do you commit suicide you fucking weak attention whore faggot fuck?
>>
>>35600487
Personally I throw in a couple singles once a week with the Super Ram in towards the end of a cycle, but there are lot of ways to use it. Really high rep work is fun with it, but I tend to stick mostly to supramax singles or doubles in actually programming it.
>>
>>35600458
>With variations, you can make its framework work for any ability, volume, or frequency need.
Yeah, when you modify it beyond recognition you may end up with a linear periodization program that's actually good for powerlifting.
What youre basically saying is
>b-but ss can be a great advanced program if you modify it enough
Pls go and stay go.
>>
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>>35600536

>seen smells happiness, and it makes him sad
>>
>>35598924
I have before when either my knees were locking out too slow or the bar was getting too far in front of me
>>
>>35600356
1) depends entirely on the lifter. What's too much for me may not be for you.
2)yes I've had injuries. However they've been from too much intensity or frequency - a tfl strain and tendinitis respectively. I wouldn't recommend daily squatting to anyone anymore. Everyone I know who's done it has suffered from it. Including Tom Martin and everyone knows what his solution was.
>>
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>>35600549
>What youre basically saying is
531 is meant to be modified.

That's why there is a god damned book.

I ran 531 to 450/305/500, then ran a modified version with a 1500 total.

Sounds like you need to step up holmes. There is more to training than sheiko.
>>
>>35600458
>The basics of 531 is strength training 101.
Rep maxing every session, arbitrary amount of reps at 50% of 1RM(actually of a training max, so more like 40-45%) to make up for low volume, low frequency and deloads every 4th week to avoid muh overtraining?
>>
>>35600601
>sheiko
By your logic sheiko, or any program for that matter, is just modified 531. Also nice anecdotal estats.
>>
>>35600438
nice 2x BW squat. Better than some trips round here even.
>>
>>35600615
Read beyond 5/3/1 I don't know why you are mentioning bbb in a powerlifting thread
>>
>>35600654
>nice anecdotal estats.
Not e statting, but whatev.

Enjoy your "superior" training while you struggle to bench 2plate.

To bad you can't "think" the bar up, lol.
>>
Seen once again showing that he thinks that 2plate binch is hard. When will he lern to stop projecting.
>>
>>35600708
>Read beyond 5/3/1 I don't know why you are mentioning bbb in a powerlifting thread
So when I mention anything about the faults of 5/3/1 you're just going to point and say "b-but this guy made it look even less like the original and he made gains and then Wendler stole it and put it into a book"? It's the most popular variation of 5/3/1, that's why I was talking about it.

>>35600737
>Enjoy your "superior" training while you struggle to bench 2plate.
>Tries his hardest to shill a program as the most optimal and then accuses others of elitism
>>
>>35600448
I like to be controversial. I'm going to use one next cycle
>>
If I did 5/3/1 for powerlifting (3/5/1 with heavy single or amrap at training max) with BBB work switched around while cutting, would it work well?
>>
Is anybody here in weightlifting/powerlifting competitions and studying?

I really want to do competitions but I'm afraid it will set me back from my work/studies, since engineering is my calling.
>>
>>35600781
Reduce the BBB work, and yes.
>>
>>35600811
>Is anybody here in weightlifting/powerlifting competitions and studying?
No this is a thread for full time powerlifters.
Training for you starts when you hit the gym, Training for me starts as soon as I wake up
>>
>>35600755
>tfw 2 plate bench kind of is hard
>>
>>35599512
Bro splits have a lot of volume too, as they usually run like at least 4 different exercises for the same muscle group each with like 24 reps.

Besides lacking specificity they should be pretty good for powerlifting.
>>
>>35600811
I'm waiting till summer to actually compete so I can separate competing from classes
>>
>>35600832
Not if you have less than a 6'6 wingspan
>>
>>35600816
How much should I reduce it by? Should I make it 3x10 or what?
>>
>>35596033
How about asking to work in next time
>>
>>35600838
No idea why I quoted your post with that, top kek.

Safari is getting worse and worse
>>
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are you a scrub? if thats a case then you shouldn't have any problem. If you're at the point where you actually have to start training seriously to get better (volume -> fatigue -> recovery -> adaptation) then RIP
>>
>>35600822
Fuck off seen

>>35600766
531 is a series of training methods. Only recognising the base template is just ignorant. Literal stupidity.

Too many pussies want a program they can blame if they stall. You don't want to make a judgement, tweak your program, and try harder, lol.
>>
>tfw the donuts I bought were full of mildew

God damn it, I was looking forward to this after barely eating anything throughout the day and moving furniture right after work. I can't even remember the last time I've been this disappointed.

Oh well, deadlifts in a couple of hours.
>>
>>35600832
Tfw almost at 2 plate bench for 5 reps and still on SS
>>
>>35600853
Probably 3x5 @50% to start. THEN add sets, then reps, then intensity of your recovering well.
>>
>>35600811
We're all dumb as bricks here. I only work half-time so that I can focus on my powerlifting career, and I wouldn't work at all if I didn't have to fund my steroid use somehow.
>>
>>35600879
I would literally refuse to eat something sweet when I am actually hungry as long as there is any possible option.

Seriously, why would you buy goddamn donuts when you didn't have a meal in a long time - sickening.
>>
>>35600842
What do you study?
>>
>>35600902
thats airing ridiculously on the side of caution.

3x5 at 50% is literally a warm up and won't add any training effect unless you're completely sedentary before the first session, and even then the actual working sets would cripple you severely more if 50% is a concern.
>>
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>>35600862
feck. this was meant for >>35600811
>>
>>35596033
Go in the morning hombre
>>
>>35600969
Based mia
>>
>>35600952
>thats airing ridiculously on the side of caution.
No shit. He said he's cutting weight.

Better cautious than ending up buried in a deficit
>>
>Friend i know from a while back posts a video on facebook
>It's him squating 2pl8 for a triple, captioned "Getting ready for my first competition #IPF #PL #Powerlifting #GainzBaby
>Look through his timeline to see his other "powerlifting" videos
>80kg bench for a triple
>His most impressive, 170kg deadlift 1RM

The dude is at least 80kg. With those stats, why even bother? Not trying to discourage anyone wanting to compete, I just assumed you'd need to reach a certain "level" before doing so damn.
>>
>>35600981
I've always been in agreement with the haters, her face isn't that great. But its NOT that bad, definitely bearable, and for how bad I want to smother myself inbetween her legs its totally acceptable
>>
>>35600969
>mother posting a naughty pic of herself in the bathroom

I don't get it.

That's so teenager style.
>>
>>35600996
>With those stats, why even bother?
Every powerlifter I've spoken to said that they wished they had started competing earlier.
>>
>>35600985
keyword here: ridiculously

cutting doesn't fucking devour you at unless you're doing it wrong, let alone at the beginning of a training cycle.

starting at 3x10 and adding a set a week is more than slow enough even for the most cautious trainee, let alone if they even want/need to add those sets. that gives them a whole month cycle to adjust to the training style.

5/3/1 is already objectively slow progression in itself, so modifying it to slow it down even more is just short changing yourself.
>>
>>35600996
Seems like he tested his triples to know his opener and is just having fun.

You don't need a certain level and if you have the time / money then why not do it?

It's fun, experience and the best measurement of progress.
>>
>>35601046
>>35601060
I understand the whole point of gaining experience, doing it for the fun of it etc. but if he was hoping to be competitive (which is the impression i got from his posts), there's no way he'd place with those stats.
>>
>>35601105
>thats airing ridiculously on the side of caution.
Apart from the squat those aren't terrible numbers for A first meet. I'd be embarrased but if he isn't whats the problem
>>
>>35600996
>I just assumed you'd need to reach a certain "level" before doing so damn

I think every one other than isley would disagree with this.

It really makes alot of sense to just jump in and see if you really like it. none of us are going to be good any way so fuck it, enjoy it and make it a personal achievement.
>>
>>35601109
Accidental greenpost
>>
>>35599141
That's the point .. I was being sarcastic
>>
>>35600985
>>35601047
Tbf I'm at ~26% body fat, 3x10 should be OK, and honestly, 5x10 should be fine, since I'll be starting at around ~40% of training max
>>
>>35601109
>>35601113
Point taken lads. Guess i'll message him on facebook wishing him good luck.
>>
Anyone have tips for babbys first meet?
>tfw USAPL meet
>>
>>35600487
Ayy I just used mine for the first time yesterday
>>
>>35600583

Cheers. I appreciate your opinion and will use it in the future.

>>35600811

I have yet to compete, but I am a part time student, applied math, and work full time.
>>
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>>35601113
>tfw I am going to be a very light 105 and most likely will place last
>>
>>35601197
We'll thats because you're an obese weak faggot with no test (based off your high pithed voice)
>>
>>35601202
Do you purposely say these things just so we bring up your awful voice?
Do you do it all just for attention?
>>
God fucking dammit this is making my blood boil

My deadlift keeps fucking getting lower

I was dling 385 for 1rm, then it dropped down to like 360, then 350, and now I can't even fucking pull 315

WHAT THE MOTHERFUCK IM SO WEAK
>>
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>>35601249
AHAHAHAHA bechbeta so butthurt he has to turn his trip off yet again
Daily reminder no matter how many times YOU respond to your own posts saying your voice is normal it will NEVER EVER be normal
>>
>>35601266
To be fair I'm a little fatigued probably from lifting a lot with my back the day before yesterday, but it still shouldn't be that fucking low

Anyone ever have this happen? Any ideas on what the problem could be
>>
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>>35601143
for real

>bring food and liquid calories
>don't overdo caffien, especially on squat and bench
i personally do gatorade + 1/3 - 1/2 scoop of pre workout before each event.
>don't forget to drink water
>don't eat anything heavy or real solid - a bagged sandwich is usually fine
>choose an easy 2-3 rep max opener
>go a little under your 1rm for second
>hit your 1rm or close to it maybe for 3rds depending on how you're feeling
If i was coaching a nub, i would much rather see them go 9/9 and leave 30 kg off the platform and be extremely hungry for more than see them miss a lift and be a little distraught or dismayed
>talk to people, meet people and encourage others
>have fun and be relaxed

>>35601197
could always be worse. you could be on the cusp of being good and then just turn into a puddle of liquid diarrhea and never come back

>>35601266
I'm with you senpai.
>700 lbs deadlift
>want 725 ish
>drops to 675
>do sheiko
>drops to the ugliest slowest 675 of my life
>continue sheiko
>drops to MAYBE 650, more realistically 635

JUST
>>
>>35600811
hai
>>
>>35601026
Aren't there any actually likeable powerlifting chicks that have some decent personality?
>>
>>35601334
erle engmark <3


https://www.instagram.com/p/BAcvqceC43I/?taken-by=erle_engmark
>>
>>35601303
Any idea what it could be?
Also I've been cutting, very slowly though in a small deficit, so it shouldn't drop THAT much, and all my other lifts are going up
>>
>>35601375
You may have been bitten by the bug of benchbeta
Deadlift gains will come to you but only if you respond to this post with a "shoo shoo benchbeta"
>>
>>35601303
>world class bencher
>now a bottom of the barrel powerlifter
Been there
>>
>>35601355
what is the deal with the lettering on those plates?
are they just 5kg plates? if yes, why did they write 05 instead of just 5?
I thought that they were 20kg, and they were reflected in a mirror or something, but then I realized that "ESCAPE" is the right way on the plates.
whatever, I'm over it
>>
>>35601026
Her face isn't exactly busted though.
And yeah, I just wanna smash my face into her posterior. Forever.
>>
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>>35601406
>world class
>>
>>35601392
Shoo shoo bench beta

Give me my gains back pls
>>
>>35601375
My problem was, I had my deadlift figured out. I knew what I was doing, what helped it and what i needed to do to maintain technical proficiency.

Then i did high volume w/ relatively high frequency, high variation deadlifts while under lots of fatigue. RIP deadlift and lumbar.

>>35601406
:C

>>35601409
idk man

>>35601423
yeeeeeepppp. even her titties. i'm not into huge tits normally but on her, god damn i've never wanted to motorboat something so bad
>>
>>35601470
Does your back feel bad now?
>>
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off to fuck around in the gym

weeeeeeeeeeeeeee
>>
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>>35601498
its recovered, but it took a seriously unnecessary beating from that shit. I had multiple back injuries, and my deadlift form went to absolute shit.

gottra run tho. lata nigga
>>
>do squats meme
now my fucking neck is fucked, be in constant pain, can't train fucking anything,
>>
>>35601526
were you looking up
>>
>Pic related
Fuck I have been using the power rack wrong the entire time. I always put the pins on the outside of the cage and then stepped away from the cage. Now I realize what those long poles at the bottom are for
>>
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>>35601541
>>
What are we training next plg?
>>
>>35601503
>fuck around in the gym
Doing hepburn monday wednesday with a fuck around day friday is fun as fuck.Did a Jamie Lewis style 15x1 squats and 15x1 ohp followed by pause deadlifts and bodybuilding shit last week.
>>
>>35601531
not really, but more like my spine shoots up before head/neck
>>
>>35601569
are you just hopping on another sheiko without a deload the week immediately following your meet?
M A D M A N
>>
>>35601612
Just like my Dick shoots up into your moms head

Hmmm
>>
>>35601569
Pin squats, touch and go bench and push press

>tfw RTS
>>
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>>35601612
Are you a cheetah?
>>
>>35601625
desu sheiko starts kinda light
>>
>>35601644
well the force goes to spine area below shoulders, so not to bar
>>
why do all the women I know think that blue album > pinkerton, but the men agree that pinkerton > blue album?
>>
>>35601684
Because if you can't associate with a loser who can't have sex you will prefer the blue album.
>>
>>35601712
pinkerton isn't about a lack of sexual experience, it's about a lack of love and meaning behind the author's sexual experiences.
>>
>>35601683
None even knows what the fuck you are talking about.

Do you have a point or are you just trying to shitpost?
>>
>>35601625
Sheiko starts off pretty light and I don't really believe in deloading

I bumped my maxes up though :^)
>>
>>35601725
I'm trying to explain what happened to you fuckface, but seems like you are just too stupid to understand written English
>>
>>35601771
No, you are literally to stupid to report what has happened.

Just fuck off, you are too stupid to powerlift and will likely kill yourself if you attempt any further.

Try /fraud/
>>
>>35601721
I guess. Its a much weaker album instrumentally particularly where the guitar solos are concerned and thats the only real reason I prefer the blue album. Pinkerton doesn't have any weak songs at all il give it that
>>
>>35601684
Blue Album isn't even really good. Pinkerton is a fantastic fluke imo. Weezer's not really put out anything else that was actually good desu.
>>
Benched 140kg
... M
>>
>>35601762
What cycle are you on?
>>
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>>35601810
Yayyyyy
>>
>>35601684
emergency and I > both of them and all of weezer's catalogue
>>
>>35601784
oh did I interrupt your semen filled namefaggin here? seems like you have visited /fraud/ plenty of times. I mean it's hard to explain shit to people how's IQ is basically in retard levels, but what can you. If I draw a pretty picture for you maybe then you would understand? well doubt it...
>>
>>35601810
>make minimal gains on wilks cycle and seeger cycle
>Start a bastardized sheiko cycle and your bench shoots up
Islee islee islee
>>
>>35601813
Test/tren/deca
1g each of course
>>
>>35601821
>all of weezer's catalogue
They have released what two notable songs in the twenty years following Pinkerton
>>
>>35601828
I made loads of gains on the Seeger cycle, we just didn't see them on the day
>>
>>35601895
How much did you gain on seeger cycle?
Also video when?
>>
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>>35601895
Didn't your wilks go down because you gained weight and lost strength
Ya never learn meen
>>
>>35601827
You managed to put several errors into a few sentences.

Congratulations, you are stupid.

Get out.
>>
>>35601916
I gained weight and gained modest amounts of strength but nothing on the total

>>35601911
Video for 140

2 night
>>
anybody figure out a better way to isolate the hamstrings w/ a home gym?
>>
>>35601569
i just finished that same workout. barely got the 8 rep set because i was in a hurry
>>
>>35601835
I-i meant sheiko cycles
>>
https://www.youtube.com/watch?v=DJHjfbWM5m4

What position do you hold here, the upright one or the one where he bends over?

And this stretches the .. quads?
>>
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Hey /plg/ not really strong here but feeling good about the lifts I hit today. Anyone wanna give me an estimate on how long it'll take to hit 4/3/2/1 lifts from my current stats? I think I can do it before the end of the year but my gym m8s say there's no way.
>>
>>35601438
I've shown her mia.
>>
>>35601569

The press:

1x3 80%
1x3 85%
1x3 90%

5x10 60%

5x10 bicep/hammer curls

5x10 rope pulldowns
>>
>>35602084/
site name again?
>>
>>35602146
www.symmetricstrength.com
>>
>tfw gym has no women, only twink fuccbois that wear yoga pants and no shirts
>>
>>35600948
History and political science, and doing law school after I'm done with my undergrad
>>
>>35601934
Do you have any general life advice George? If so please share
>>
>>35601935
http://www.exrx.net/WeightExercises/Hamstrings/ASHamstringRaiseSelfFloor.html
>>
>>35601047
>objectively slow progression

60 lbs on presses
120 lbs on squat and deadlift.

In a year.

That is objectively not slow.
>>
>>35602193
I can save you the time of waiting for his reply.
>you're shit and will never be good. Just kill yourself because life has no meaning besides downloading Asian face rape porn.
>>
>>35602193
Not really. Maybe that you should be doing something you like for a hobby. Like if you don't enjoy lifting weights, just stop.
>>
>>35601935
Stiff leg deads?
Stand on a plate for bonus ROM if necessary
>>
>>35602195
That's a good idea
>>35602230
My glutes tend to take over with deadlifts, so SLDL isn't great for me
>>
Circle of life fellas.

I drop heavy squats entirely, now some new kid comes to my gym, and just like I use to, starts with squats and is still squatting about and hour and a half later. Every session.

Pretty strong too I guess.
And just like I do, he has some tiny feminine forearms and doesn't even look like he lifts despite squatting like 3pl8 for reps.

Never even seen him bench
Lololololol I fucking hate squats

Bench / Deadliff only meets were introduced because everyone knows squats are for women and children.
>>
Which is better novice program foe aspiring powerlifters?

SL
SS
candy toe's Lp
Powerlifting to win novice program

Those are the only four I know, is there anything else? Candito's seems like the best imho
>>
>>35602322
SS.
If you stall bench / overhead press try
>5x5
Then try adding 1kg a session instead of 2.5kg
>>
>>35601569
Squats, Bench, Lateral raises and shrugs
Doing hepburn, third month now.

Thanks for reading
>>
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Islet I forgot to mention, our bet only is applicable if you meet your weight clas of 93kgs
>>
New
>>35602419
Friendly
>>35602419
Banter
>>35602419
>>
>>35602399
check'd
>>
Best deadlift variation guys?
>>
>>35602399
plz, get cheeeecked
>>
currently do around an hour of cardio a day and am now plateauing on squats

how much should i lower the cardio? i'm still eating at a surplus with macros around 50/30/20 fwiw
>>
https://www.youtube.com/watch?v=2A788hUGllM
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Thread images: 43
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