/plg/ powerlifting genreal
I'm having trouble keeping tightness in the hole for squats, mainly in glutes, and having trouble getting my glutes to contract in deadlifts.
Any tips or mobility work I should do? No I don't have videos.
>commutecucks are now just arriving at their prison cells
>meanwhile I've just woken up to and put the central heating on
commutecucks never fail to make me kek, how did ahmeds cock on the train feel?
Very good for your first deadlifts, anon. Two things I'd focus on are
>patience at lift initiation
Squeeze the bar up, rather than yank it. Focus on getting really tight during setup, and then start pulling.
>push your hips through at lockout
Basically fuck the bar to lock up, rather than jsut extending your back
First of all, learn how to crop your videos.
It looked pretty good for being the first time. As >>35715336 said, you're kind of janking the bar up. You need to apply force gradually in the beginning and then it will leave the ground.
Not more then marginally.
Ay lads, my bench has been suffering since day 1, so far almost a year of training and I switched to conjugate method ( it seems very fun and I'm enjoying it way more that 531/cw6), so my question is: should I utilise presses like the floor press, various board presses and all the other fancy bench variation accessories, even though that my bench is low (floor pressing 40kg for speed sounds off).
But on the other hand these are great accessories and will surely boost me up.
We need to do something about those lads desu. This is the final straw.
>3 more days to hand in assignment for school
>"Take the premade client-server model and rebuild it so you can use it for your own application"
>Import Java project
>Finally fix it
>Read rest of description of assignment
>"Alright so now just make the rest of 'the maze' and implement the requirements"
>Requirements are nowhere to be found
>The whole assignment has only been discussed in the classes I haven't been to.
>150 word essay
desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu
>"the assignment is to be tested with the script we sent with the assignment"
>test the script three times, it fails
>look through my code for bugs, find none
>eventually look at the testing script they sent
>it has three or four glaring bugs and the parameters differ from the assignment
>quit vidya two weeks ago
>life has been bretty good since, overall happiness levels are +1-2 points out of 10
>have 5 hours now with absolutely nothing to do
Deadweights exist everywhere, even at highly qualified, esteemed jobs. Even around the boardroom table.
You can always just do the deadweights work, its usually not that much more to do.
Tbh the worst people to work with imo are strong willed people who think they are way smarter than they are, who try to steer the project in a way that realistically, nobody can work without running stuff through that person.
>Tbh the worst people to work with imo are strong willed people who think they are way smarter than they are
I want this type of person to not exist
they depress me in more ways than one
Read a book, go for a run, jack off, draw a picture, take a bath, clean a room, do your washing, call your mother, go for a walk, watch a movie, shitpost on /fit/, cook something etc. there's so much you could do Anon. The world is your oyster
Basically, if your club lets a drugaroo become member, they can get in trouble. Not you. If you attend some kind of official thing with a drugaroo(see for example the Ed Coan seminars) or have a drugaroo for a coach, you can get in trouble. You can never get in trouble for liking a druggie on normiebok or just training with a banned lifter in a normal gym.
How strong do you have to be to join a power lifting gym / club without looking like a fool?
I've been working out for 4.5 months now and gone from 60-155kg dead, 62.5-145kg squat, 40kg-75kg bench @ 77kg currently
Would I be better off training for a couple of years first before I join?
He will NEVER break past 400
His Wilks will FALL below 350 and he will be worse than SUPERMANG and SPARROW and JUST ABOUT EVERY FIRST TIMER ACTUALLY TRYING
He will NEVER squat 220
He will BOMB his equipped competition
He will die COLD and ALONE
What country? Here in Sweden PL clubs works as normal gyms, but with a bunch of regulars that compete for the club. No one would think you're a fool. In USA I think there are more "PL only" clubs, but I don't think anyone would think bad of someone who wants to get into the sport.
>Tbh the worst people to work with imo are strong willed people who think they are way smarter than they are
Pretty true. Which is why I'm so cheap.
I'm that hilarious combination of skilled enough and not qualified or experienced enough that I earn less than the cafeteria staff in the same building.
>I'm going to get worse at powerlifting
Maybe when I'm in my 70s.
I won't bomb in this next eq comp
I'll definitely get 400 wilks at my next classic comp.
I'll definitely squat 220. I'll even squat it raw.
We ALL die alone and many will also be cold because that's how dying works.
I know I like it more too.
I just can't be assed right now desu. Already had this set up.
My teachers' code literally has English and Dutch variable and function names mixed. Top lmao.
Guys I've been stalled out on 245 3x5 295 1RM for months on a TM progression. During this time my OHP has shot up from 165 to 185. I've de loaded, I'm eating right, I just can't break through. Any thoughts on program change?
>given authorization and validation by manager edition!
"Reps" deadlift day (65%) came and 40k pull and accessory volume was achieved. Today I talk about unfucking my deadlift, and give a sample day of budget clean eating on a moderate workout day.
Music mostly from Megaman X (SNES)
Literally a year by now.
He's even late for sheiko already.
People who need a new routine right now can do literally nothing. He might as well move to Canada get addicted to cheap whiskey and shitpost all day. Who knows how long it will take for a new routine to emerge.
>My teachers' code literally has English and Dutch variable and function names mixed. Top lmao.
I think I just gotta learn to live with the fact that all of my Thursday sessions are going to feel wonky. Though, I did try wide grip again, which felt perfectly okay. Might try using it for a set on Monday.
And my deadlift is coming along fine. I do them 3-5 times a weel, with varying rep ranges.
>Ive never had a strength coach and I feel like TM benefits my deadlifts way more than upper body stuff.
I've never done TM myself but this seems to be the usual complaint. Imo it has too little bench volume and the program expects you to increase your 5RM way too often.
During these hard times, its important that we remember to FEEL
Soooo my friend performs bent over rows with a mixed grip (like a deadlift)
i talked to him about it and he says "it feels comfortable and ive been doing like this forever".
I know the reason why he's doing it is because he thinks the deadlift and bent over row are similar movements and that the mixed grip wont tax his grip...
i told him he could develop imbalances and that everyone i know doesnt do a mix grip ... he says, "if i see imbalances, ill just alternate the mixed grip"
should i just let him do what he wishes? I mean ... doing a bent over row with a supinated hard, cant that increase the chances of a bicep tear? In curls youre dealing with light weight as opposed to a row.
Let him do his own shit or try to help my friend (and seem as a know-it-all) ???
How does one go about switching to low-bar, programming wise? Should I just do LP for a while?
>garagebro honestly defending failing a drug test 3 times and saying it shouldn't be lifetime
W-what? How can he think that blatant cheating that breaks the only rule that's shared between all sports is ok?
Well a wrong way to do it and also what I did is
>mess around with lowbar for couple of days
>hit a big pr
>take a week off for holiday
>start sheiko with the new max
Im getting little rekt 2bh.
Yeah, bar is too far forward. in this specific deadlift, your back probably isn't in danger, but when you get to heavier weights you're going to run into issues if you don't learn how to sit back and set your hips.
I don't have my save image about deadlifting, and even that doesn't really cover this topic all that well.
Basically, you need to bring the bar back towards your shins. you need your shins near-perpendicular, but don't think about doing that: think about two things:
1) conciously holding anterior pelvic tilt (this is done to attempt to remain neutral pelvic tilt)
2) letting hips rise until the hamstring and/or glutes are lifting it off the floor without you actually trying to lift it. you'll know what I mean if it clicks for you
at this point when you're just starting i think you're probably mostly fine without trying to give you a ton of cues or whatever. just keep lifting more.
work on stretching your hips and hamstrings and get better shoes
And a short example vid related to point 1 (moving through the hip, not the lower back): https://www.youtube.com/watch?v=xPv6n816R54&ab_channel=EliteftsArchives
Blake stop posting pics of us in /roid/, /soc/, etc.
Seriously. Just fucking stop posting pictures of us, in general. It's fucking irritating and you constantly encroach upon rareposting because you lack any semblance of common sense or restraint.
the call to troll /fraud/ is strong, but I have to get through the squat portion of sheiko u80kg today...
i've been wanting to see something like this for a LONG time, super interesting
I have a dream of winning a ton of money and then CF going bankrupt and buying it out and revamping the business model and making it something like "The Strength & Barbell Sports Association"
and having it host PL, WL, strongman all parallel to their current model of the CF open. shit would be so fucking cool
yeah, I actually know ALOT of powerlifters that train at CF gyms.
CF becomes all strength sports - after enough financial success of the revamped business model, being able to host a yearly "world strength games"with cash prizes similar to what they currently have for CF
Local CF gyms now endorse people with NSA, USAWL & USAPL memberships and allow them to train for free or reduced costs, hosting local & regional youth / teen / collegiate competitions and offering coaching for the youth
america's strength sports population and talent pool explode
we finally outlift the chinese and russkies/slavs in the 2032 olympics
all thanks to norsie
>mfw thinking about the amount of money & work that would go into it
THERE IS NEW LIFE IN DEATH ANON
>with cash prizes
nah, cash is cancer.
and you seem to be glossing over the fact that CF has a huge steroid issue right now, I don't think the IPF or USAPL would touch them with a ten meter pole
turning powerlifting into a monetized sport would be the death of it, you'd see massive institutional doping
no reason there needs to be a partner ship.
and there's no reason there couldn't be massive doping implimentation either. I actually don't view that as a large hurdle at all, its easily handled by multiple easy courses of action. I could be wrong, but i don't think I am.
it does not, save for a few problem countries.
>no reason there needs to be a partner ship.
>Local CF gyms now endorse people with NSA, USAWL & USAPL memberships and allow them to train for free or reduced costs, hosting local & regional youth / teen / collegiate competitions and offering coaching for the youth
>and there's no reason there couldn't be massive doping implimentation either.
are you advocating massive doping implementation
>america's strength sports population and talent pool explode
are you sure its not hyooge already?
I cant think of any country that even has lifting weights as part of the school system. Maybe Canada idk. In Europe it certainly doesnt exist.
idk why you're highlighting multiple things, but what i'm saying by
>there doesn't have to be a partnership
is that the business plan is flexible. which is, you know, a prerequisite for a business plan
as for doping, maybe a pyramid style doping program.
If there's cash flow in the sport, then having scrutinous, everyone-gets-tested anti doping at the "top level" wouldn't be a problem, with maybe a linear drop off in testing volume & scrutiny as you go down the line.
"top level" - every athlete is tested, and samples held for 5+ years to test for future things
"national level" - all athletes are tested
"state" or "regional" level - 75% of all athletes are tested randomly
"local" level - 25% of all athletes are tested
obv the numbers / scrutiny could change but you get the jist of it.
I don't see how it wouldnt. the introduction of crossfit alone has already spurred a significant amount of growth.
>cutting for 2 weeks
>bw down .5lb
>squat down by 60lb
>tired all the time
>life is suffering
lower the block height over time... M
more volume. I think Joffrey added a couple of TnG doubles or triples with like 85-90% of his bench after whatever else work he was doing
Yeah, I was planning on doing that. Have pulled sumo before, but was just kind of surprised how easy it felt with sumo block pulls. Hadn't pulled sumo in a long while and instantly pulled my sumo 1RM for reps. Bar is at mid shin, so I don't think it's overly high either.
Conventional block pulls sometimes feels almost as heavy as my normal pulls.
>block pulls do nothing for round back, even slightly rounded, pullers
This is good to know actually because I don't pull round-backed at all. I'll probably keep them in next cycle.
Hello lads, did some pin squats today, hammering dat sticking point.
Had to use a narrower stance today because my right hip is getting rekt. It felt good, definitely more in the tank
Well, that is me, at least once it gets heavy. Been working a long time to get my form back on track, so that I can lift as much as I used to catback style.
I'm pulling on two days, the first one being conv + leg/glute assistance and the other have been sumo block pulls + back assistance, as of lately. Felt pretty nice so far, since sumo blocks is pretty much all legs, gives my back a bit of rest.
real good man, keep it up - but, why did u use pins above parallel? wouldn't it be better to practice full depth, and then just pause the weight at the way up, just above parallel for a second or two, and then come up?
Generally you want to set pins at around parallel or slightly above, in order to start from your sticking point which is usually a little bit above. I chose it today because my hip is bothering me and "bouncing" off the bottom has been hurting lately.
The variation you are saying provides another stimulus, pin squats and pin bench are designed to make you push from a dead stop, and this allows a greater fiber recruitment since there is no rebound.
Maybe you only mean for my sumo, but I have been doing that. Sheiko didn't work very well for me on deadlifts, so I switched to my own thing for deads with less partials and more of the full movement. Just now added some sumo block pulls because they felt so good.
>alone in the gym
>can finally play metal on the speakers
>Sound of Perseverance
If you haven't heard it lads, now's the time.
And sumo feels awkward now. Seems my hip tightened up during exams and Christmas hollidays.
And my left shoulder still feels bad after the snow shovelling, but I got the bench work in.
3x3 every upper day seems too much heavy weight. You're in the volume part of his program so just add in some more top sets or do some back off lighter work at least for that week
I would love to be able to listen to something even remotely heavy on the gyms speakers, instead of the same shit pop songs over and over. Sure I use in-ears every now and then, but I don't like using them for the full 2 hour sessions.
The thing is in 173cm 90kg bw, I have been slowly recomping this last year,I also sleep well, maybe once a month miss an hour or two of sleep no more.
Weighted dips hurt my elbows,shoulders,triceps.
Love em can't do them.
There is a difference between a program and a method.
In-ears are quite bothersome when doing anything at all, imho. They're just handy to bring with you.
My gym has an ipad with spotify hanging on the wall, so when I'm alone I stroll over there and put the good stuff on.
Post your DE and ME day then.
I'm going to make dinner now, but I might get back at ya in this thread or the next.
I've been doing candito linear for a while now (around 3 months, other lower upper split for 3 months)
Made great gains
bench = 95
squat = 125
deadlift = 135
all for 6 reps. I want to jump on his 6 week program but I still feel like I could add some kg in his linear program but tbqh I am bored and want to mix things up.
Will this be wise?
Since my lower ones are working well I'll share upper,
Comp bench 6-9 sets of 1-3 reps,followed by 2 sets of 5 in a weight relative to my peak set of the day.
Close grip bench press
Some form of overhead work( I stick at least 3 weeks for every exercise)
>from this point I do auxiliary exercises in which I work up to an AMRAP set,once I hit the desired reps (12-20 depending on exercise) I increase the weight and work up to the goal reps and start over.
Some form of tricep extension
Some form of barbell curl (usually alternate strict and cheat every few weeks)
lads, skipped a lower body session today, cause I got some shitty cold (sore throat and achy joints). Feeling like hammered shit atm, considering suicide because my squat is the worst lift in the whole neighborhood.
Forgot to mention I do chins as well on both bench days.
Speed work bench: 9-12 Sets of 3 rep in some variation (I usually stick to either floor or regular bench), doing 3-4 sets of wide into medium into close grip (I don't know how to manage the weight Progression though,do I reset the weight when I change grips?)
After that same as ME day.
140/105/200 @88-isch bodyweight. Not the best(will probably be the worst desu) but it would be a 55 kg total PR in 7 months training so I'm satisfied.
The only thing you cut is depth.
holy shit fuck. I absolutely fucking OBLITERATED my triceps today, to a level I completely forgot even existed
#nopainnogain #getafterit #tricepday #gunshow #lifting #powerlifting #ipf #usapl #strong #strength #getstrong #timeforprotein #workharderthaneveryonelse #bodybuilding #gains #gainz #hustle #hardworkpaysoff #gethuge #strengthathlete #stronger #sbd #champion #entrepreneur #goldsignaturecoaching #business #victory #learnfromyourfailures
all by parkway drive:
All by "As I Lay Dying"
no lungs to breath
tear out my eyes
my only home
All by slipknot
the devil in I
the negative one
So this is what I think. It may not be suited for you, and I cannot guarantee it will work.
Only do competition bench as DE, not floor press.
You use the same weight for all grips.
Weight progression: Do 70% -> 75% -> 80% -> 85% (if you find that too heavy, do 65-70-75-80), then increase max and start back at 70%. The bar won't move as fast on the higher percentages as on the lower ones, but that's okay. Just push as hard as you can.
This is where you should rotate lifts, but you don't need that many. I think competition bench, close-grip bench, and floor press should be sufficient. You typically switch after 3-4 weeks or when you stall on one of the variations.
When you say "6-9 sets of 1-3 reps", are those sets with the same weight? If so, you should rather do 3-5 reps, working up to a 3-5 rep max (don't be afraid of doing several smal weight jumps). After that, you can do 3x5.
The CGBP can also be rotated (with, say, DB bench, spoto press, and weighted pushups). You say you use the repetition method, but keep this exercise heavier than the isolation work and a little lighter than the main work. Sets of 5-10 reps is good, 3 sets will probably be sufficient. Progress by doing more reps, and when you have 3 sets of 8-10 reps you add some weight to come closer to 3x5. Rotate if you can't add more reps for two weeks in a row.
Overhead work is fine. 3 sets is likely sufficient.
After the overhead work you should do back work. I don't know when you do chins, but doing them now is fine. Varying grip on chins is also good (underhand, overhand, neutral). You should also do a rowing exercise (barbell, cable, DB) on both bench days. Stick to a simple progression. An example can be x weight, four sets, max reps. When you reach 50 reps, you add weight and start over. Stick to a 30-50 rep range.
Tricep extension is fine.
Curls are fine.
Side laterals are fine.
So that's what I have to offer. Hope it helps.