/plg/ - powerlifting general
Primarily for the purpose of becoming a better athlete on the platform, bodorios fat all strength sports are welcome!
>old classic artistic masterpiece edition
The only one there which I believe does is power cleans, and PC frequency on SS is once a fortnight, which isn't enough for rear delts.
I googled chin-ups and could not find anywhere which claimed rear delts were used in the chin-up.
should i just hire bert? one of layne norton's top tier ladies works out at my gym? i know i should just bite the bullet and keep studying programming, it's just a super slow process for me.
I think some people switching from highbar will initially attempt a stereotypical and exaggerated low bar, basically over accentuating the things that "make" it lowbar as opposed to highbar. You can see the same thing if someone has always done lowbar and attempts to squat highbar.
I don't think paying for programing will give you much if anything more than self programming or sheiko or something.
Paying for coaching is more beneficial for form and weak points.
>How can you even put it too low?
Rippetoe managed to make that an artform
Paying for programming could be good in the regard that you get personalised programming that focuses on your weaknesses(this of course assumes that you hire a good programmer and not someone like Leeman) but a coach would be better.
George Leeman is pretty retarded, right? And yeah, I'm just gonna keep programming, I can't have anything handed to me so I know I just gotta keep reading. So much bullshit to sift through.
>George Leeman is pretty retarded, right?
I'm not going to get into that, but from what I've heard he basically gives everyone the same program and is lazy as fuck to the point where it would give better results just to follow a canned program and spend the money on cookie dough instead.
Not worth it unless you train at Westside Barbell imo
>There's no such thing as 1 way works for all.
According to Rip it is but that's besides the point.
>Mark rippetoes form isn't bad, but may not work for you, just like form every other lifter uses.
Yes, but some things with his squat form is suboptimal for almost everyone(barring Blaine Sumner), like his excessive "elbows up", overexaggerated leading with the hips and forward lean.
No novice lifters form is going to be optimal. Saying his recommendations is sub optimal is up for debate and while I can only truly speak for myself, I assume you and I don't know enough about the subject to prove anything.
The safest option is to advice people to do what works for them, be it elbows up or elbows down. I've personally tried both and quite preferred elbows up and never had an issue.
you list basically can be summed up with
>hip dominant low bar squats
>suboptimal for almost everyone
pretty poor generalisation there.
>I have self esteem
>I can't have more body fat than preferred for short periods of time
I want to clarify that I don't think elbows up is suboptimal, but excessive amounts of "elbowing up" will lead to upper back caving.
Also you're just saying that one should do what works and then say that it's impossible to compare different things.
>You can't prove that statement so I won't discuss it further.
You can't prove that I haven't squatted 9pl8 and coached 8 national champions.
No, EXCESSIVELY hip dominant squats will be suboptimal for almost everyone, and that's what Rippetoe does, he's EXAGGERATING the movement.
>You can't prove that I haven't squatted 9pl8 and coached 8 national champions.
>Also you're just saying that one should do what works and then say that it's impossible to compare different things.
Not exactly. I'm trying to get across the idea that ideal is arbitrary, everyone is different and your best choice as a coach is to find what the lifter responds near to.
Not with all things, obviously we can all agree excessive forward lean is bad, but we can make minor form choices within reason to suit the lifter at hand.
>EXCESSIVELY hip dominant
so you're implying squatters inherently need more forward knee travel? explain the benefit of loading the knees even more
also pic related. note Rip squats aren't excessive to the point of vertical shins or anything - explain why more knee travel is definitely needed for 'almost everyone'
why are leg presses with sliding seat so different to pushplate?
does this make any sense to you?
That's what I was thinking. My training friend wants to do the cube method and that has the 4th day as a bodybuilding day but I was leaning more towards Sheiko's 3 day program.
You ever ran it?
Yeah I did 3 day u80kg twice
I added a 4th day (sat) for bodybuilding fun (don't go overboard though, no barbell rows for example)
Tough ass program tho, prepare to get your ass kicked
Norsefat = social justice wriggler
isley is definitely fatter than him now, this is en old pic
Haven't trained for a month. I feel like immobile turd. Give me some stretches and pre openers for a deadlift squat day.
OUTTA MY WAY "TRAINING SHOULD BE FUN" FUCKING SHITS
Guys, serious question. I experience strong tailbone pain when squatting or deadlifting, I fell onto it pretty hard some years ago, but it never worried me after that until this point. It makes me literally unable to squat and fucks up my gains. What should I do? See a doctor or smth, can it heal itself?
>TRAINING SHOULD BE FUN
Speaking of which, day 3 of "unironically doing 531 as an advanced lifter" complete.
5x10 front squats as accessory was a jolly good time :)
enjoy your IBS, chrones, dry skin, and constant fatigue.
I did the lowest dose cycle on that shit, and my dick would be bleeding from the dryness and chafing from masturbating.
I fap like, once a day, with lotion.
CHAFING WITH LOTION NIGGA
dont recommend that shitty drug
also I have chronic IBS and early stages of chrones thanks to that shit
>Should I lift while going through alcohol withdrawal?
Sorry to hear about your troubles, Seen :(
>buda = the blob
This will be my professional wrestling name.
>the progression is so awful.
>I really like front squats but don't like you.
You've made your choice, friend. I hope front squats keep you warm at night.
With my freeze ray I will fine the time, to find the words, to tell you how...
How you make,
Make me feel,
What's the phrase?
Like a fool,
Anyways, with my freeze ray I will stop the pain...
>unironically do 5/3/1
Sounds fun, Dr. Oreo. Time to get Iron Lyfe.
>5lb increase per lift every 4 weeks
5-10 lbs every 6 weeks if you run it as recommended for beginner lifters.
There have been a lot of updates to customize it for different types of lifters. That being said, I can fuck right off for even defending it :)
My birthday is in 6 weeks, and I really want to pull 4 plates(180kg) before then.
Today I pulled 140kg for 6 reps.
Do you guys think I can achieve it? What's the best way to reach this goal?
Would it be smart to pull 2-3 times a week, just 1-2 sets each session(this is after squats) and then rest from all training 3-4 days and then smesh 4pl8 a couple days before my birthday?
The blocks and boards used AREN'T for training the lockout, they are for training the low-mid range of the movement. If you think your block pulls or board presses feel like lockout training, cut the height on them.
yeah thats what bugs me, will need some trial and error to figure out what % of what lift corresponds to what stress etcetc
i fail off the chest or off the floor
what ill have to do, wouldve just been nice to have it written by sheiko
want his book desu
>Would it be smart to pull 2-3 times a week
If you're going to pull more than once per week, consider "singles only" style training. It makes for more setup practice and quicker recovery.
Also, you may want to put squats on "maintenance" until you get your Dl goal.
>you dont tho :)
Bruh it's like 1:45 minimum, usually a bit over 2:00. And I work quickly. Tbqh five lifts per session is mentally exhausting. I've committed, and barring a real injury I'll finish it (literally just stopped to knock on wood) but I did not think I would be working this hard.
Count backwards from your birthday. On your birthday you're gonna max out. 7-10 days before that you want to do a heavy-isch single to get accustomed to heavier weights and to get an idea of your strength. The weeks before that needs to be higher volume pulling consisting of many sets with lower reps to get some strength gains.
>I'd like one Isley please
>Would you like a side of friendship?
>Yes, super size me motherfucker
>Also, you may want to put squats on "maintenance" until you get your Dl goal.
wont increasing my squat help my deadlift too?
currently im squatting 3x/week, 8s monday, 6s wednesday, 4s friday
So something like 170kg for 1 a week before? I feel like I want to pull a triple at 165kg, and that will be the alert that tells me I can pull 180kg
>wont increasing my squat help my deadlift too?
Hypothetically? Yes. In practice? Depends.
If your focus is DL, make it your focus. It's really hard to progress squat and DL at the same time if you're trying to train one of them aggressively.
>plg loves frequency too much for juggernaut
Don't tell anyone, but I sneak in squat singles inbetween 5/3/1 sessions when nobody is looking :)
You look very good, but women, they lack of experience to appreciate the T-Rex Man.
I am not a man like you, I sacrificed gains for body image. Perhaps I'll change and become admirable like you. I could only hope.
Hope you're well.
2-3 days per week isn't high frequency for any single lift
It takes time to get used to. You'll probably over/undersestimate the RPE the first little while but as the weights increase and as you get used to it you'll get a better grip on it. Also helps to actually go to failure every once in a while to see what it's like.
Not worth it for the added fatigue and CNS strain, as well as leads to form breakdown which can cause both improper movement patterns and injury.
>Also helps to actually go to failure every once in a while to see what it's like.
kind of need to this but dont want to for obvious reasons
oh well just trying to be a little shit at judging rpes every week
And yet you repeat those poor motor patterns session after session you're slowing down the learning of the proper pattern and teaching your body to do that once the weight gets heavy.
>Buda u must earn my friendship back tobh
This is a difficult one. What you've said isn't necessarily untrue, I mean, it even happened to me. Near the end of SS every set was a grinder and I taught myself to cave my knees in to complete the reps.
Although I feel as if this is easily avoided with supervision and allowing proper time for recovery. Not all max attempts cause form break down, fatigue causes form break down.
Hence why with the RTS style of training it's generally not recommended to go to failure often and cause that fatigue that will lead to form break down. It's similar to a CWS who saves his true maxes for competitions and works at a lower percent of his max during his training cycles.
I noticed certain posters have different voices in my head.
When I first heard Boardies voice it REALLY threw me off.
I imagine isleys voice in his posts, same with joe, but aarons voice remains my own interpretation.
That's just one way of training, in general however going for maximal attempts isn't inheritly evil or going to cause you issues, especially not with form break down considering that you won't be able to max out often without suitable recovery.
I'm really referring to 1 true maxes, not set maxes here, I must make that clear.
I was thinking along the lines of set maxes myself. Obviously having true max attempts is fine, even if you're not competing. But when every training session you're working towards an absolute max in whatever rep range you're working in that week then you're gonna cause some serious issues.
he kept talking about how he thinks he will pull 330kg and how hes gonna open with 310kg
someone with a brain told him opening with 310kg is a bad idea and told him to open lower, so he did
then he failed 310kg twice
now hes hiding in shame because he told off everyone who said his idea of goalsetting is kinda dumb
and because he disregards good advice because some drugy with a 30kg higher total told him otherwise
sometimes I cant tell if hes just a contrarian towards what IPF lifters say or if hes a moron with zero source criticism
remember how for over a year he used to tell beginners to "not think so much, just grip the bar and stand up"
Guys, how common is it for your ass to shoot out a bit when you squat, on the way out of the hole?
I used to have a problem with lots of forward pitch which I suspect might have caused it. Are there any good cues I can use for it, other than "chest up"? It only seems to happen on my heavier sets, but seeing how it's Texas Method and my heavy sets are as much as 5 reps, I don't think I can allow that much form breakdown for too much longer.
I might have a video for you, reckon I'll be back home in some 20 hours' time.
>how common is it for your ass to shoot out a bit of shit when you squat, out of the hole?
Lads I'm at the gym and I thought my elbow (which I somehow hurt from squats) was better, but after back squats it hurts like shit, my hand is shaking and I have no grip strength should I just go home? Im supposed to bench and dead today. Fml
This is fucked. Hurts less now though, just a dull ache
>which I somehow hurt from squats
Try using a lacrosse ball and really work it into your teres/armpit area. If you can feel pain all the way down your arm to your thumb, then it is probably rotator-related.
Low bar squatter, I assume?
Yes. The meaty part on the upper outer forearm
Not rippe grip. I was trying pushing my elbows down more to activate lats. I did that on Monday and it hurt a little then abd the days after, though my tightness was better. Tried again today and it's fucked
Rippetoes lift cues are dumb as shit. Head up or head down in a squat is a mattter of preference but his reasoning is retarded, as is his elbows up, hip drive only bullshit.
>Ripp's a tard
Did some light hammer curls after and it hurt, not near as bad as the actual squatting.
Not the right arm, but same spot. That being said, I also have very slight pain in the other arm, same place
reasoning for head down
>to keep neutral spine and avoid excessive cervical flexion under heavy loads
reasoning for head up
>if i look up i go up durr
if the second one is less retarded to you, i have bad news...
Yeah, that looks like wrist flexor tendinitis to me. Had pain in the exact same spot. Take it easy. Deload on squat and pressing, possibly switch to Rippe grip for squats. Of course, take my advice with a grain of salt, since I'm just an anon that dealt with something that seems to be what you are experiencing. What I ended up doing with bench/OHP was deloading and switching to pausing each rep on my chest for about a second. Couldn't tell you why it helped me but it did.
>>to keep neutral spine and avoid excessive cervical flexion under heavy loads
Neutral spine bullshit is bullshit. More lifters look up than look down and no cervical spine issues at all.
>if i look up i go up durr. if the second one is less retarded to you, i have bad news...
You follow your eyes, this is a common cue for a lot of sports. Plus it keeps your head, shoulders and chest up and helps avoid goodmorning squatting.
Going to start purchasing stuff for a home gym here on friday. Am i correct in thinking buying an olymoic bar and weights is the correct place to start? I would hate to waste money on shit im not going to use, and a bar seems like the first thing to buy for lifting.
if you got 2 of each and pl8s then thats full set.
gunna need a squat rack and a bench. i would weld it myself if i had room but if you got the money then im sure there are nice ones.
Bar and weights it is. Plan on setting up shop next to the horse barn. Whats the next step after just a bar though? I know the majority of the lifts can be done with just the bar and weights (dl, front squat, cleans, jerks, press, etc), but is there anything else i need to set eyes on in the future?
>Neutral spine bullshit is bullshit
people literally sprain their necks looking up without a heavy load on their backs. the rest of your post is just circumstantial and unrelated babble.
No problem. You know your body way better than I do. So test things out and make sure you see a doctor. If it doesn't hurt you'll be ok doing that stuff. If it hurts, possibly deload more. Listen to your body.
Yet all the powerlifters who look up don't. Even Malan who squats more raw than anyone else in the world looks up without injuring himself.
Circumstantial evidence is one thing but Ripp pulls most of his conclusions out of his ass. His claims have no basis.
because a very big majority of good lifters pull sumo
>all the people who didn't injure themselves doing the thing still do the thing
>PROOF the thing can never injure anyone
>lots of top level lifters pull with a rounded back
>PROOF that lifting with a rounded back is non-injurious
Ripp has a very extensive book detailing why he does what he does. you obviously have a vendetta against him so there's no point trying to convince you.
Ripp has an extensive book that is supported by no other literature or experts I can think of (and very few if there are). Writing a book that sounds good doesn't mean you know what you're talking about.
But whatever, follow who you want. Nearly everyone realises Ripp is full of shit eventually and those who follow him to the T are just slowing their progress down.
Also lifting with a rounded back is fine when you're strong enough. Whereas looking ahead or up in a squat is fine as long as it's what you're comfortable with and you're leading the squat with your torso, not your hips.
the fact that you seem to think SS was written off the top of his head and is just "sounds good" logic (and not a collaborative effort between several experts), whereas you think "look up go up" is logical reasoning, just exemplifies your blind hate.
I understand people saying they're not bothered to read it and would prefer to bet their money on coaches with more successful powerlifters under their belts, but to consistently make blind arguments and push them this hard with no backing is just plain childish tbqh senpai
>Also lifting with a rounded back is fine when you're strong enough.
I've seen enough here for tonight.
exactly why you said
there is a lot of good content there, but their meme game sucks and they can't take banter for shit. plg is so much more fun, especially for just casual browsing.
the rings and knurling are going to be in different places than on a PL bar
because if you are doing PL, the goal is to move the most weight possible
>Nearly everyone realises Ripp is full of shit eventually
I don't understand this attitude. Rip has some great information for beginner/intermediate lifters. He has some great literature and vids out there, and he's open via communication on his forums.
"Eventually" you shouldn't need his advice anymore, because hopefully you begin gaining your own experience to build on.
One day you will be confident and smart enough to say "hey, that guy has some good ideas, but I don't agree with all of them".
Treating one coach like god is a mistake that is often fueled by inexperience and insecurity.
Learn from people, and integrate the ideas that work for you.
Blaming others for your failures is bitch-ass, IMO.
list of things needed to remedy plantar fasciitis in order of importance pls
>reduce heavy loading/running.
>get a supportive insert for daily wear.
>stretch arches with a towel before stepping out of bed.
>foam roll posterior chain.
>perform arch strengthening activities (pick marbles/socks up with your toes, squeeze, hold).
>consult doctor if symptoms worsen, in severe cases, you will need a night splint or a boot.
Hoping it's a mild case, friend. Use anti-inflammatories in moderation to help.
>>reduce heavy loading/running.
heavy loading and running eliminated completely from here on out
>>get a supportive insert for daily wear.
can i get one a local shoe store? good / bad idea? buy the one you linked me instead?
>>stretch arches with a towel before stepping out of bed.
like put the towel around my foot and pull back like a calf stretch?
>>foam roll posterior chain.
>>perform arch strengthening activities (pick marbles/socks up with your toes, squeeze, hold).
this sounds fucked up. I'll give it a try
>>consult doctor if symptoms worsen, in severe cases, you will need a night splint or a boot.
>anti-inflammatories in moderation to help
heh, I'm notorious for going overbored on NSAIDS and muscle relaxers. i'll try to tone it down a bit.
>>>perform arch strengthening activities (pick marbles/socks up with your toes, squeeze, hold).
>this sounds fucked up. I'll give it a try
You mirin ?
>can i get one a local shoe store? good / bad idea? buy the one you linked me instead?
Usually local running stores will have Green Superfeet, and they might let you try them on and they may even fit them to your shoe. Fleet Feet is good about this, and the inserts usually have a 60 day return policy, which is nuts.
>like put the towel around my foot and pull back like a calf stretch?
Yes, gently. It will hurt, but it will hurt less than stepping out of bed in the morning.
>this sounds fucked up
It's mega gay, but they help like Bill Starr's high-rep recovery protocol.
>overbored on NSAIDS
Lol, hope you don't poop blood.
I'm rooting for you. I've had it twice, and luckily it goes away in a month max. I hope yours isn't more serious than that. Mine crept up when I was running half marathons at 190 lbs pretending I was still 130 lbs.
>You mirin ?
Fucking disgusting, DESU. Put those Ben-wa balls back in your butt where they belong.