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!
>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
>mfw my slingamajig brethren are multiplying
might as well keep this up ayyylmao
>yfw they're off the boat now
i'm already bored of this, so theres that
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?
i meamt i was tired of posting images of fit women, and i was just going to go crank one out instead
yikes. i did about 5 seconds today bretty ez. maybe i'll toy with it tomorrow
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.
>and the zeal with which you'll pursue a 315 OHP.
you dont know me very well lol
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
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.
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
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?
man, I don't think I've seen nutrigrain, grubby, or dreamer post on here in weeks
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.
i'm short and my bodyfat percentage is low-ish
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.
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
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
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
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?
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.
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.
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.
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
How about heavy bunny hops with a barbell on your back? seen Klokov doing these too
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?
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
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
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)
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?
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?
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
>However, if you want "hard" do the wilks bench intensity cycle. You'll go ham and you'll run a better chance of gains
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
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
120kg bench (now slowly making progress)
So you have never actually benched 140(raw)?
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.
You ll never leave planet earth with lmao1plaet
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.
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)
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.
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.
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.
>All good routines are high volume doe
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.
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.
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?
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?
Here is my 1st 3pl8 squat highbar. Damn it looks so awful
>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.
>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?
not that awful. the walkout looked funky but other than that i'm proud of you, m8.
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.
>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.
>seen smells happiness, and it makes him sad
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.
>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.
>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?
>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.
>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
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.
>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
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.
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
Fuck off seen
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.
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.
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.
>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.
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
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.
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.
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.
>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.
>tfw I am going to be a very light 105 and most likely will place last
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
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
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
>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
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
I'm with you senpai.
>700 lbs deadlift
>want 725 ish
>drops to 675
>drops to the ugliest slowest 675 of my life
>drops to MAYBE 650, more realistically 635
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
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.
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
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
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
What are we training next plg?
>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.
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
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...
Didn't your wilks go down because you gained weight and lost strength
Ya never learn meen
anybody figure out a better way to isolate the hamstrings w/ a home gym?
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.
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?
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
Squats, Bench, Lateral raises and shrugs
Doing hepburn, third month now.
Thanks for reading
Islet I forgot to mention, our bet only is applicable if you meet your weight clas of 93kgs