Welcome to /PLG/ Powerlifting General.
Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!
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Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
>mfw I didn't lift today and I'm going to do Defranco's meme mobility routine
I feel like such a lazy sack of shit, but taking rest days has been somewhat more productive than just pressing on regardless every day. I'll probably switch back to lmaonorest when the bench volume drops.
>letting girls wield the power of the vagina over you
You say this as a tall handsome fucker that could go through 300 women in as many days.
Check your privilege (being unironic here)
thats not funny aaron
i've been doing it for the last 7 months and its been eating me from the inside out
but i can't change
>tfw at 1 and turning 22 in a few months
dont give a fuck, im turning it around by lifting and already lost most of my social retardation. going to make up for lost time and slam hoes this summer lads
The grand champion of front squats is doing silly things again.
Isn't this the qt grill from that screencap that gets posted in FPH threads occasionally? The one who sabotages her friends to make them fat and lured them into the woods for spooky stuff?
If you're fat and still bretty big & strong like me, then you basically get access to 3 types of women:
>whales & chubsters that think "oh man he's got a generally attractive shape but he's low enough on the totem pole i might be able to snag him"
>legitimately huge girls, like 6' + in the 175 - 220 lbs range, which are basically a rarity as is, let alone an athletic hot one that actually is willing to sacrifice some body fat for being smaller than her boyfriend (literal unicorn - its a miracle i even came across HTAMILF, its just complete garbage now because she's a decade older has a career and kids sooooo yeah.....)
>females into powerlifting, which is another non-existent breed, on top of which you need the same prerequisits as #2, so more unicorns
on top of all this, I've gone from "I'll literally take anything I can get, please some one just love me" to ULTRA fucking picky, like orders of magnitude outside of my league lel.
RIP my dick
i saw that shit earlier, fucking nuts. makes me really want to hit a 500 front squat this year.....
>implying i'm ever going to find a job in California like i want any ways
I have been pulling conventional for a long time, just recently switched to sumo. My question pertains to conventional though.
I have always read and watched videos that are always suggesting vertical shins. I followed Mark Rippetoes instruction on deadlift setup for a very long time which basically is the same sentiment as vertical shins, or at least a very minuscule forward shin angle.
Pulling based on this instruction caused all my deadlifts to practically be stiff legged. My torso would be parallel to the floor and my hips about as high as a stiff leg deadlift would be. My back would round to a minor degree getting worse as I entered the 90% range. I struggled to keep the bar close to my body and it would bounce of my shins or come to a dead stop above the knees. Recently I have been pulling about 70% (315lbs) with a wider conventional stance and with much more forward shin angle. My hips are considerably lower and my back is much straighter during these pulls. My hips do not shoot up, the bar stays against my shins and my lockout is very fast at the expense of somewhat slower floor speed. I guess what I'm asking is if this is in any way wrong? Is it possible that a forward shin angle is more natural for my leverages than the typical vertical shin pull? It simply feels better throughout the range of motion, although I haven't attempted to go heavy with this technique yet. Any thoughts?
That's how Brian Shaw pulls, and I dare say it works for him.
>i saw that shit earlier, fucking nuts. makes me really want to hit a 500 front squat this year.....
And Kendall's a goddamned leviathan. IIRC he's got a mid-6 bench and prior to his injury his wrapped squat was in Malan-land.
Well by a wider stance I just mean about shoulder width, instead of very narrow which I usually pull. Still considerably narrower than Shaw would pull, I am only 5'9 so cannot justify pulling that wide conventional lol
>do you or do you not
the answer to that is really yes
i meean, yes and no. I would love to see videos of both styles of deadlift from you.
in my experience, having your deadlifts turn into straight leg deadlifts is people just not having the spot their hips and shoulders are supposed to be in "click".
I've described it a bunch of times, about having someone hold your feet down while you hold onto the bar and sink back to try and put the tension on the hammies to learn where the position is supposed to be. I wouldn't suggest fucking around without without a video though
as for shins forward, most likely the reason it comes off the ground harder is because you're holding the bar back into your shins with your lets which helps keep your back engaged (the lumbar sometimes follows the T spine, both in collapse and in straightness), and you're just lifting it off the ground with your back and quads to a lesser extent, OR your hips are shooting up or up and back just enough to put them into the right position.
Either way, a formcheck video would help a ton.
yeah dude, he's really under-rated in that group of lifters.
right, let me just saddle up and hit that after I only hit a 405 the other day lol
I will try to get a video, I usually train alone so sometimes recording is hard and I can't be bothered wrecking my rhythm to set up a camera, but I might have some videos of some heavier (for me) conventional pulls, just need to figure out how to make them into a WEBm.
The issue for me though is not that my hips would shoot up, it was that my starting position was already with my hips high. They don't move much from starting position if at all. I feel lots of hamstring tension frequently but at the same time it just feels wrong, as I have no feeling of quad drive and my back instantly rounds.
I will try to get a video so you can see how I regularly pull, give me a few minutes to figure this out
Just hit a growth spurt so you get a foot taller and gain a couple hundred pounds, what's the big deal?
This pic of him next to Lilliebridge cracks me up.
>right, let me just saddle up and hit that after I only hit a 405 the other day lol
Something something I believe in you.
For sure man.
one really easy option:
>windows movie maker to edit / cut the video
>firefogg extension for firefox to turn them into webm's
alternatively you could just upload a youtube video.
Lads is this bad? tBh this looks fine to me for not monitoring my food intake and eating whatever I want, right?
>weighs literally 3kg more than me
>calls me a twink
keep working on gaining your 7lbs, seen. good luck.
i literally know nothing about macros. i assume it should be like 40/30/30 or something though.
well I generally try to get 1g of protein per lb of lean muscle mass. Its a leftover from when I was bodybuilding, and its a bit higher than some recommend, but I'd rather have a bit more than I need than a bit too little
you aren't 83kg though. you're like 78.
if you're a behemoth at 83kg then you're literally 5'4 brett gibbs tier manlet.
i just can't stand drinking protein shakes anymore and i never notice a positive or negative difference anyway so i stopped bothering. But yeah i get where you're coming from.
>you're like 78.
what is this even based on, your own inferiority complex? face it I'm like a fucking giant to you, with tons more muscle mass (83kgs), towering over you with heights reaching 5'9
wow you're extremely bad at math if you think
5'5 + 2 inches = 5'9
70kgs + 2kgs = 83kgs
Can't tell by looking at your face if you graduated elementary school, but if you haven't, its no surprise really, with you being unable to do this simple addition
thats really not that bad.
i mean, def room for improvement, but protien is obv more importanmt than the other two. 0.8 grams per lb is kinda the cut off for sustained athletic performace and for general dieting. youre pretty lean so if youre losing weight probs hug closer to .9 - 1
youre also at .73. which for not watching any thing is pretty good.
the carbs could be interpreted in two ways:
if you had a really high volume, crazy workout day, that spread probably makes sense.
If you had a very light or off day, you've got a shitfuck load of carbs compared to "ideal" if you can call anything ideal.
a general guideline for carbs for a light or off day is
(0.5)*(Body weight in pounds)
a good guideline for normal or high volume sessions is:
(2)*(bodyweight in lbs)
Of those carbs for heavy volume days, do about 75% complex carbs spread evenly throughout meal of the day, and pair 25% of those carbs as simple carbs timed before / during / after your workout
if the protein shakes are tiresome, use some of those available simple carbs alotted to your training sessions to mix with the protein and use sugar, or chocolate syrup or something.
screencapped for future reference. I'm not losing or trying to lose weight i just wanted to monitor it. Today was a high volume day but i assume that my carbs look like this pretty much every day. If i'm only a little low on protein (10grams or so), and i'm only supposed to have 80grams or so of carbs, does that mean i'm supposed to be eating a shitfuck load of fats? That seems strange to me. the .5*bodyweight in lbs thing.
thanks for the advice i'll keep monitoring it and try to make some changes.
yes, but on an offday you're also going to expend less total energy.
If you use something like the harris benedict method with an activity factor, you'll see on off days your total calorie requirements are much less.
So yeah, you only would need a ittle more protein and 80 grams of carbs total so the remainder is fat, but you also need way less total calories
In addition, fat happens to be the 9 kcals / gram one and its almost always really energy dense shit you're eating it with, AND it happens to be way cheaper than carbs or protein, especially if you're "eating clean"
I haven't lifted in 3 months, best friend is dying from cancer. Been so busy between work and care-taking that I have zero free time. I can actually see and feel my body atrophying.
I need to workout but I'm running dry on sleep, how can I work in a bare minimum routine to my schedule?
Sorry about the delay.. Finally figured out how to make my WebM under 3mbs. So here it is. In this video I'm pulling 420lbs x 4 at I think around 170lbs bodyweight, went for a 5th rep and sort of got it but it was disgusting so just gonna leave that out..
But this is what I am talking about. My form leaves a lot to be desired, when trying to force my shins to be vertical I end up in this mess of a position. When I allow a forward shin angle, it looks considerably better, unfortunately I have no video of a forward shin angle.
Now I realize this is pretty awful form, and after seeing this video (first time seeing myself deadlift heavy) I dropped the weight and switched to sumo for the time being. My heart is still with conventional pulls so I would like to sort out my shortcomings instead of taking the easy way out. I pull with better form sumo but still far from perfect. Any tips based on this video? I'm sure there's a lot to be fixed but this video illustrates for me what happens when I try to force vertical shins and higher hips.
imo it looks like you aren't hinging at your hips at all, just your lower back, from start to finish. Being able to bend at your hips is a movement you have to learn, so i would start with stretching hamstrings and incorporate RDLs into your program (maybe instead of actual deadlifts for a few weeks), until you are able to hinge at the hips.
I do RDLs frequently, although they resemble what my deadlift looks like with a more forward shin angle. My issue is that I cannot physically lower my hips any further than this unless I increase the angle of my shins. Do you think that it is mobility related? I don't seem to have mobility issues in other areas but I feel my mobility could be inadequate when conventional deadlifting, at least when my hips are higher
Lads how the fuck do I front squat
Yesterday I tried doing light front squats to get the feel for them since I never do them, all that happened was I almost choked myself out, and my back kept collapsing no matter how hard I tried.
either mobility or just movement related. if you don't have the hip proprioception to hip hinge you need to learn it. if you're incapable of getting into the position because of a lack of mobility you need to get more mobile. when bending over try to push your hips back so you feel the stretch on your hamstrings instead of bending at the back -- i know, its easier said than done.
>My issue is that I cannot physically lower my hips any further than this unless I increase the angle of my shins.
nope, your issue is DEFINITELY that you don't know how to get your hips in the right spot. There very well may be some issues with your hamstring mobility as well. Deadlift doesn't require much mobility, but there is a bare minimum.
So first things first:
stop deadlifting for a while and do this stretch ( pic related) on days where your hamstrings aren't banged up at all. put your leg up against a power rack or something. the important parts are:
>one leg straight at 90 degrees in the air
>one leg straight, and flat on the ground (NO KNEE BENDING in either leg)
>while in the position, attempt to shift into Anterior pelvic tilt (stick your but out, google anterior pelvic tilt if you need to)
Her'es how you're going to train your starting position:
put 1 pl8 on the bar, find a friend. get into your normal deadlift position and have your friend hold your feet down from the front. with your hands on the barbell, start with your hips low and back, and rais them until your hamstrings start to engage. when your hammies are engaged, focus on anterior pelvic tilt. at this point, the barbell should almost certainly be off the ground, or close to it. hold that position for 5 long second, then let loss and do it a couple of more times.
****warning, you will almost certainly fall over backwards once doing this
There is an alternative, box deadlifts (not deadlifting from boxes) like these - i used the rogue safeties to push my calves against
but dont do all the pauses, just get it off the ground, hold it, then reset
the cue you'll use with these is to position your feet so when you push your calves back against (whatever) your shins are close to vertical. if you load this on your back you'll know its wrong because you wont feel it in the glutes and hammies
Strange thing for me is that I do feel tension in my hamstrings, and generally they are sore after I pull. My current theory is that my hamstrings are weak compared to my quads, and as a result I can't use them effectively in a conventional pull. I have been pulling sumo and focusing on hip hinge and posterior chain activation and I hope that it helps when I switch back to conventional. Thanks for the advice though I will definitely take this into account and try my best to put it to use. It is just hard to find time to practice my technique when doing a program like Texas Method, where every rep seems to count and adding any more volume could be the difference between a PR and complete failure come intensity day. Appreciate the advice though.
I like the idea of box deadlifts. I did them for a while with RDLs to cue hips forward at the lockout but didn't consider doing them off the floor. I will try these out come monday as a substitute for my regular deadlift variation. When you say "just get it off the ground" do you mean to pause off the floor then reset or should I finish the movement after the pause?
you can do either, but your starting position is whats whack yo. imho spend more time and energy working on that than the locket
not for long
i'm watching you, wanker
How do I clean if every time I front rack I choke myself?
Front squats are for nerds and Derek Kendall, use pic related like a cool guy and acquire the strength of a rabid grizzly bear.
Tbh both of you should cut before I eat your souls at SHW.
Yeah I don't plan on working on lockout, just meant I used box deadlifts for that before. Keep in mind I never saw myself deadlift heavy up until that webm I posted, I never record myself and don't train with anyone generally, but I will try to keep better track of my technique from now on so I am not doomed to eternally sucking at deadlifts. Sometimes I just get caught up in all the cues and tips that I hear and read and I end up with whatever fuckery my deadlift is now
I love that thing so much. I mean, I hate actually using the bitch, but I love what it's been doing for me and the way it saves my elbows and shoulders for the benchpocalypse.
Although, it hasn't been bad the last few times. Granted, I'm using babyweight since I'm doing them full-meme style, but still.
I'm literally doing no competition lifts at the moment, a living middle finger to the notion of specificity.
>slingamajig and spoto presses
I'm starting to wonder where the current benchtastic tidal wave will crash ashore, I expected to drop the reps sooner, but it's still going.
Same desu, asked them to buy heavier Dumbbells too, since it's a powerlifting gym ans it only goes up to 60kg, still no answer lol
Almost a year, like 11 months
He doesn't but he doesn't care too much if you add anything to the program, he'll just call you an idiot and do nothing to stop it, he says that as long as it's not pants on head retarded, then do whatever makes you happy
I'm going to have to switch back to a barbell for overhead work soon - the DBs here only go up to 90lbs, and I'm already doing them paused with a neutral grip to make it harder. They're going to cease to be useful the same way DB rows did (though that was at my old gym that had 150s, so it wasn't as bad).
Pls r8 my diet facelad
Haven't eaten all my cals for today yet, what should I eat more of
tfw not 3plate bulkan
I think you should go for the goals there, 20% protein and 50% carbs. That is unless you feel you thrive with a 30/30/30-like split.
But I'm no nutritionist fami.
Am I the only one here who has ever done or is still doing the hepburn routine ?
What do you lads think of this program I designed for myself? Do you guys think it might be too much?
If mostly the right side of my lower back is sore after squatting (low bar), then what could be the issue? (I mean if my lower back should be sore, it should be equally on both sides, not mainly on one side, right?)
familia, quiere conocer si su programa es bien. por que no quieres ayudalo?
>tfw took spanish 4h in highschool
last set AMRAP
if i get the same amount of reps as the normal sets, I add nothing for the next week, if I get 1-2 more I add 2.5kg, if I get 3-4 more I add 5kg
so if on monday I do 10 reps on my last set, I add 2.5kg for next week
Depends on your how far into lifting you are, but imo it looks a a little over the place, but looks doable
I'd say just find a program already made that you enjoy and has room for tweaking to make you happy, rather than making your own "routine"
Thats just my 2 cents, you can do whatever you wanna do desu
I just have a hard time fitting all my goals into a program already made
>stronger s/b/d (3mo goal is 100/140/180)
>stronger OHP and chinup(3mo goal is 70kg/40)
>athletics such as free standing handstand(skill work)
the handstand is hard since I'm 6'4, need to put a lot of time into that
Experiment a bit sometime maybe (not now, right before comp). I think higher carbs and somewhat lower protein (200-250 depending on whether you lift or not) can be good tho, and you're probably at the upper end of the fats spectrum.
I don't ever have back pain during normal activity. I don't know if that's normal or what. Only exercise induced. Once it starts though, it takes a long time to go away. Last time I squatted it hurt the entire time I drove home. (40 mins)
This hangover brehs...
The goals in the pic you posted seem reasonable imho, at least for a training day. Don't need as much carbs on off-days, so those days can have higher protein.
Fats can be around 25% all days. I personally am in this area just by eating eggs and meat every day.
If you want to experiment with carbs, you can try having most of your carbs around your workout (before, during, and after).
When experimenting, I think you need to give each change a couple of weeks. So if the next one or two weeks you keep doing what you have been doing, write down how joints, muscles, sessions and everyday life feel (don't get hypochondria). Then the two weeks after that, try adjusting macros towards a 50/25/25 split (roughly) and write down the stuff again. The two weeks after that, you can try putting most of your carbs around your session, and write down everything again.
Should probably give each change more than two weeks tho, but it's fine.
You already make "healthy" food choices, right? Right?
Good luck la
Little strange for someone with APT to not have back pain in everyday life, because the posture puts a lot of pressure on your lumbar spine.
You probably don't have APT that excessive, and it might not be the cause of your back pain in the gym, either way make sure to report back after your squats just in case it is, to try and figure it out
I have pretty significant APT, but if I correct it and still have the strain issue, what do? I have had this for a while now and it has been recurring. It's impeding my squat progress.
What's up lad?
Well fami sorting that out would help a lot. Broccoli, spinach, cod a few times a week, etc etc. Will make it a little harder to get all the kcals in, but at least you'll be very full.
I'd go see someone qualified to vheck it out and give you a proper diagnosis and treatment plan if it persists even after fixing your APT
But before jumping the gun I'd go and do your workour and report back to see what happens
Yeah but eating clean food that tastes half decent is expensive desu, and I'm a poorfag rn since I haven't worked in a few months desu
Nah but I'll try since I know It'd be much better for health and performance in the long run, frozen veggies are cheap anyway, only thing that'll be a ballbreaker is getting cheap lean meat
who here THEDJSKAY1 for powerlifting hype
Seen it. Incredible film. Intense and we'll made
>Doing glute/hamstring isolation on a machine
>Random guy walks past me laughing and raising thumb