welcome to /plg/ - powerlifting general
>another mysterious 404 edition
who texas method here? I'm struggling with ID days, almost failing the movement (last ID I failed my squat)
what do? my diet is fine just like resting, already doing the ID rotation (one day is heavy squats and speed deads and next week is heavy diddlys/speed squat)
is it time to change to candito program? or maybe try an advanced TM variation just like the book suggest?
doing 6x3 with 87% for squats and bench
diddlys are 3x3 with 87% and then paused deads as assistance
Changed to triples because the 5x5 @85% worked for the first months, then it was too much to recover...tried the 3x5 and everything went pretty well but ID was struggling again, then I worked with 6x3 and made gains until this month when ID were a shit again
>ID is 3x2
yes and volume is kinda medium/hard at least for ME, I feel a full recovery to ID so I'm not sure if volume is too low (I dont think so)
pls explain :(
Not a meme but you're not wrong either
Advanced TM would be okay. Wouldn't go wrong with c6w but holy shit lower your maxes enough to be able to do the WHOLE PROGRAM without failing a rep. Save failed reps for on the platform
>but holy shit lower your maxes enough to be able to do the WHOLE PROGRAM without failing a rep
then I should keep my VD the same and decrease my ID weight?
Im>>35747731 for details
I do ab work on ID when I finish my heavy / speed work (ab wheel and dragon flags are god tier)
the important point here is: you MUST NOT do ab work BEFORE ID, you need a fresh, totally recover core to lift heavy weights
>cuttening begins tomorrow
Same here. Gonna drop 10-20lb this semester, depending on how things go.
anyway I found a nice advanced variation to ID on the book, I'll try it
Good luck lad. I believe in you.
190 lb walking weight by June, so roughly 15 lbs. Hopefully allowing for a water cut to the 83s. Praying for no strength lost, just like last time.
>Good luck lad. I believe in you.
Thanks, friend. And good luck to you.
Wew, that's quite a bit of a cut.
190 or so is my eventual goal as well, but it's skill tests week so I'm enjoying some high calorie days beforehand in interrupt my cut.
which oddly enough, in my experience, makes cutting/training afterwards much easier, after overeating that is.
Last year at provincials only 3 guys in the 83s even showed up. I like my chances.
Too tall to be in the 83s. 5'11". Just want to try it once.
Yeah, I'm p vain too, so it would be nice to not be entirely fat this summer when I go swimming at the water hole
Pretty happy friends. Bench testing today and it went pretty well.
The way I have my program set up, the last week I do testing where I take 98.5% of the training max I used for the cycle and try to perform between 2-5 reps with it. I only expect to be able to move it twice, which would have me add 5lbs to the lift's max for the next cycle. If I did this every cycle for a year, I'd add 35lbs to that lift, which, in the long run, I think is pretty solid. Today I moved it for 3, which means I'll put 10lbs on the bench max for next cycle, which I'm very happy about.
Haven't weighed in a while but I'd say about 200ish
Trying to make it better piece by piece.
Not purposefully. I've actually been trying to very slowly cut for a couple weeks but then I got snowed in and said fuck it and ate whatever for a few days.
I think it helps, though not as much as with DL. I've never tried it with squat. I think I have to think about everything a bit more with bench so you have to mentally dial back the agression to set up properly, where with DL you can kinda just go at it without having to think as much.
Lads fucking help. Deadlift a SHIT, squats went okay to day, bench went great, but deadlifts, in spite of feeling 'okay', had to get cut short. My last two or three warmups I felt this weird tingling kind of feeling on the outside of my left knee/hamstring area. Almost like warm water trickling down the area or a loose thread brushing against it, getting more intense as I went up in weight. Again, it didn't really hurt but I still felt like I needed to stop. What the fuck was it and how do I make sure it doesn't happen again?
Sean is the greatest poster and contributer to PLG general and /sp/
I seriously fucking considered that I might have pissed or shit myself. No discoloration and no lasting sensation now, so I don't *think* I tore anything. Also, getting ready to ditch my belt for deadlifts altogether, it's making it hard to keep my lumbar region flat. Super shitty idea or what?
Dunno then. Could be too tight, could just have a tight lower back. Have you filmed yourself to see if your back is actually arched? When i firsf got my belt it felt like my back was arched like crazy but it was actually fine - it was just the belt feeling weird.
I've been training with Greyskull LP for a while and my lifts are:
squat 3x5 102.5kg /226lbs
bench 3x5 70kg / 154lbs (total shit I know)
ohp 3x5 53.5kg / 118lbs
deadlift 1x3 maxed at 142.5kg / 314lbs (deloaded now to work on form)
Am I ready to jump into something like Texas Method? what would be the best course of action for me assuming I want to keep getting stronger?
I liked the upper body approach of Greyskull LP
I've herniated a disc in the past, I'm very conscious of what's going on with my lower back. Usually it's fine but too often I round a bit to break the floor. But lads fucking seriously somebody tell me what the tingling was about. Please tell me it's just because I never foam roll and it'll go away if I start.
thats not the number for my pepe you fucking nerd
>on-campus apartment for this semester
>two bedrooms, three people
>I got the single room because the other two guys were already moved into the double from last semester
>moved in on Friday night
>it's 21:00 on Sunday and they haven't moved back in yet
>classes start tomorrow
Anyway, I get to start training again tomorrow, with relative consistency, which will be cool.
What are everyone's plans for the next few months of training?
something like this:
The first progression is to keep using triples, but perform two or three sets instead of just one. The sets can either be ascending or descending, though ascending is preferred. The benefit of descending sets is that the heaviest triple can be done first while the lifter is fresh, but the lifter will experience greater fatigue and need to drop the weight by a greater margin in subsequent sets compared to if he had used ascending sets. Ascending sets will have yield more work at higher percentages. For example, a lifter can squat 515x3, 530x3, and 545x3 in an ascending structure. That same lifter could do 550x3 or 555x3 on his first triple in a descending scheme (it would be his first set). However, he would need to make a significant drop for his second set – probably below 530 – and the result would be a lower tonnage than the ascending scheme.
Ascending triples can be used to garner more high intensity work in squatting. Performing multiple sets is important for having the “endurance” at higher intensities. It is crucial for powerlifters because they need to perform multiple maximal reps in a meet. This is how the next progression was developed.
The second method is to use three ascending doubles; this is the most effective Squat Intensity Day set/rep scheme for a powerlifter using this program. The goal of using ascending sets of anything on heavy squat days is to increase the weight on the final set to push through PR territory. Typically a lifter at this stage of progression will only increase the final set by five pounds every heavy squat session. The lifter will start the ascending doubles with 10 pound jumps between each set and increase all of the sets by five pounds every heavy session (e.g. 600x2, 610x2, and 620x2 would be progressed to 605x2, 615x2, and 625x2 in the next session). This progression will eventually slow, and this is usually identified by having a very difficult final set in the last heavy squat session (or missing a rep entirely). When this occurs, the lifter will schedule the five pound increase on the final set, yet will increase each set by 15 pounds instead of ten. This will decrease the overall tonnage, but still hit the higher intensity on the final double. Once this method slows, the lifter will do the same but with 20 pound jumps. For example, if a lifter barely makes 630x2 on the last set with 15 pound increases, then their next heavy session would use 20 pound increases with the final set at 635x2.
THIS IS FOR SQUATS
this book is a mine of gold, a lot of variations to keep progressing before moving to an advanced programming like sheiko
For now I'm gonna continue at least the bench programming I made for myself because it seemed to work pretty well. Still to see whether the same holds true for squat and DL, might end up switching to a canned program if they don't go well.
I squat as much as my bench, which is around my bodyweight. Rows and cleans are also equal to BW. I can deadlift 2xBW easily and linearly progressing on it.
Why can't I squat more than my bodyweight? It's like an invisible force takes all strength from my knees and pelvis region when I'm squatting.
Sound like it's possibly a nerve thing. A lot of time nerve issues will give you odd feeling without pain. I have experienced this a bit myself when I fucked up a nerve a bit and my left quad was numb for a month but no pain.
Give it a bit of time and see if it resolves itself, because it usually does with those kind of issues. Wouldn't really know what to tell you if it continues other than see a professional.
but tell me goy, do you have this full breast exposure one?
"Trips ruin /plg"
"Trips are always off topic"
"Trips are pathetic virgins"
"Trips do nothing but circle jerk"
>le I have it and you can't special snowflake cunt
Suck a shit fuccboi. I did my own research and found it myself.
Here's her youtube
Here's her instagram which is mostly her artwork
And then based anon comes in with non-art feed
>Suck a shit fuccboi. I did my own research and found it myself.
you're so gay lmao
oh also she has two instagrams, one for artistic work and the other for well, the reasons yuou want it for
stay cucked cuckold lmao
looks like you need to do some more research mhmm?
Been running this modified version of texas method for a few months with great success(except my deadlift has been meh)
3x8 bench variation
I want to add a lighter pulling day(maybe 4x4 @ like 70%). thinking of moving front squats to saturday and adding that 2nd deadlift session to wednesday. thoughts?
Your mom said 5.5 inches was all she needed last night tho XD
I mean your mom is still washing out her cunt so I need something to do
so when do you dump the rarerrows
you're going to find out tonight soon eric
30 posts in a row without anything /plg/ related being mentioned, it feels like a new record.
but who the fuck can you blame after some mod deletes this sorry excuse of a general? just look at the fucking content... I asked a question about 2 hours ago and noone even talked about lifting in this time, instead you people just spend time calling eachothers cucks
this place is hell.
ah shit i just laughed at this one guy on facebook last night
I laughed at him for his younger sister who is like 18 or something and was pregnant and now gave birth to the child
i was drunk and I said
"lmao your sister got knocked up, my sides"
We gave up on in-depth lifting discussions around about the time we started having entire threads nuked randomly, even when they were nothing but lifting discussion (and our neighbours in /SMG/ gave up entirely over it).
>I asked a question about 2 hours ago and noone even talked about lifting in this time
Why do normies get so buttblasted when we won't answer their shitty questions right away? We're not a free coaching service.
Anyway, I'm up to move this whole game over to /asp/
This has happened to me on a few occasions lad, it's nothing to worry about. It probably will never happen again, but just make sure you foamroll your hammies a bit before you dead.
Beginning cut at .5 lb a week deficit.
agree with this whole post tBh. only problem is the threads do help new people and most new fitness people are on /fit/ not /asp/ so we'll reach less people who might actually need advice.
That's before accounting for exercise, so it'll probably be closer to 2700 on most days.
Yeah. And /fit/ is kind of fun. I wish we could have a sit down with thew powers that be, and just figure out what it is we're doing to illicit the thread deletions.
Thanks lad. Last time I did this I was eating three heads of cabbage a week. Hopefully I'll be able to maintain my strength again too.
When should I actually start cutting? If one day I wanted to compete (lifting for about a year with a few months off due to studying), and I'm currently something like 14-15% bf. Should I just continue to bulk?
Yes, but that's an end-goal. If you're 6'1 and 170lbs (to pick a random height/weight), there's no point worrying about whether you're going to be competitive at 181 in your next meet. You worry about what you have to do to achieve a weight where you're most competitive for your height. That isn't achieved by a beginner at 15% BF.
Also the breadth of weight classes means sometimes you get caught in between - too heavy to cut down successfully for the next class, nowhere near the top limit of your current weight class. So you either eat yourself fat or give no fucks and compete underweight.
Depends on how good you want to be.
It varies a bit depending on your build and division (I'm ignoring drug use for the moment, because it ain't really relevant) but IIRC the average drug-free national competitor at 5'9 would be somewhere in the vicinity of 198, give or take a couple of weight classes.
kek you deleted both of those posts nerd.
>not walking around at 270 and competing at 220
I decided Ped Coan was a better example of a jacked midget, but I got his height wrong like a tard so I ragequit.
Sure, I imagine someone progresses down that chart as they get better
Alright, I was imagining somewhere around the mid to late 70s. I think if I would just slowly try to head in that direction from now own, then just do cuts as necessary to fit in. I'm currently sitting at around 67-68 at this point
squat feels like shit rn if its any consolation and i am worried about my ability to even squat an equal PR after 11 weeks of training let alone a new PR.
DL and bench feel A+ though so here comes a 15lb PR on bench and deadlift
that's probably a lower goal than you should shoot for long time. i'd say at least upper 80s and cut to 83s to compete if not higher, but hey its your choice
Poor duffin. idk how he even did that to himself.
If you don't hit a new PR you have to squat exclusively with the SSB for a training cycle. See, you just need the appropriate motivation.
>Poor duffin. idk how he even did that to himself
tfw I never intend to cut weight for a meet.
I put it on whenever I need to squat to use the toilet or sit down in a chair or what ever.
I've been using a belt so much it has become a crutch and I can't physically squat without one
>tfw actually starting training at a proper powerlifting gym in the next week or two
>this fucking thread
the janitor was right to try and burn this shit down
link some good beginner powerlifting routines please
Im new and would love to be more dedicated
I just started powerlifting a month ago
i'd appreciate a deadlift form check, does this seem like lower back rounding to you? I've tried everything and still really can't hit perfecty straight back position , is it just a mobility thing?
Absolutely normal and no problem as long as the thread picks up at some point.
During dead times it's either dead or spammed with shit from 2-3 people shit posting, that has ever been so.
Good afternoon there, wageslave!
Don’t mind me, I just woke up after staying up until 4 am last night. You wouldn’t know such pleasures though, as I’m sure the boss man needs you at work bright and early!
Think on the bright side though; the week is more than half way over! Keep up the good work! Tick tock!
I figure if anybody knows about squats its you guys so here goes. I watched the Chris Duffin video on how to squat and I'm getting most of it, but how do I keep my ass muscles working during the whole lift? It seems like they kind of quit on me half way down until I start coming back up.
You'll use your glutes to keep your knees out somewhat. Think about keeping tension through the front of your hips, almost as if you're trying to keep your hips pushed forward throughout the lift, like you're fighting with the eccentric sort of. Will have the dual effect of keeping glutes engaged and your knees from going into valgus.
Whenever I get to the bottom of my squat and start coming up, I "lean" forward to help me push it up.
Where am I weak and where do I need to stretch?
Don't want to start developing bad habits just to up the weight.
I don't want to say "weak quads" even though that's kind of the answer, because the real answer is that you need to teach yourself not to do that. Paused squats would probably be a good addition.
thanks to anon who bumped it >>35755167
kinda figured the same, as i said i've been deadlifting like this for 2 years or so and never had lower back pain which is a good sign i guess,thanks
>lmao grow up hippie liberal scum
Damn you're so right. Better get a job so I can hate waking up 5 days of the week and then literally wish 10 hours of my life away every day, even though our time here is incredibly finite.
Grown up. Adult. Mature. Let's do it guys.
Definitely rounded. Try sitting back a bit more and make sure you're effectively engaging your lats. I had a bit of a rounding problem and setting my hips lower pretty much eliminated it.
>Hating your job
>Not having an education and getting a job you enjoy
Lol, enjoy jacking off 4 times a day while waiting for your autism bux to reach your account so you can spend another month living on cup noodles and cheap soda, while everyone you know go to their jobs and help further society.
>Lol, enjoy jacking off 4 times a day while waiting for your autism bux to reach your account so you can spend another month living on cup noodles and cheap soda
KEK. Not one ounce of accuracy here bud :)
>while everyone you know go to their jobs and help further society.
>implying ANYBODY apart from immediate contacts would notice if you never stepped foot in your place of work again. You're not helping anybody lmfao
>implying even if you did 'help society' with your work that it would matter in the grand scheme of things
It's OK. I don't expect you to change your mindset straight away. It takes about 1-2 decades of routine until you start questioning what you're actually doing, question what you've been taught is the correct way to use your time. You've lost 25% of your life by then, though.
>hurts to breathe
>make myself some hot water
>throat pain almost instantly gone
I'VE SEEN YOUR FACE IN THE SHADOWS
I'VE SEEN YOUR FACE IN THE PLACES I WASN'T MEANT TO BE
I'VE HEARD THEM WHISPER ABOUT YOU
I'VE HEARD THE MEN AND THE BOYS
AND I'VE SEEN THE WOMEN LOCK THEIR DOORS AT NIGHT
LOCK YOUR DOORS TONIGHT
THEY SAY YOUR WORLD'S ON FIRE
THEY SAY YOU KILLED A MAN FOR WALKING THE WRONG SIDE OF THE LINE
WRONG SIDE OF THE LINE
>Fucking wew lads SERIOUSLY considering running c6w and my bench program
But you're too advanced for that
you'd probably get fried, even if you wouldn't I'm pretty fucking sure you wouldn't make any gains
Don't you like getting leaner though? Feels pretty good, IMO
Eh I just want something to kill me
Candito ran it well into being advanced, it's an intermediate and I'm an intermediate lifter at best. Class I total is intermediate t b h
>yesterday wake up feeling fine
>as day progresses throat gets sore
>at night go to sleep, throat's sore, nose is runny, sweat like a pig in bed
>wake up today
so that's at least 2 missed workouts.
oh well, at least I'll get a few days off work.
Sheiko is meant to be run successively. Today's why the first block is low volume, intensity, and specificity. Might bring my grip in on bench for my next block just to give my shouldies a break
normally this is me, i get a huge desire for fucking burgers and pizza and shit, and sweets like ice cream and chocolate. ever since I've started RP though it's actually really been subsided which i'm enjoying.
I'm currently at a huge deficit and not really getting that hungry either, idk if its because i'm only just now getting into that deficit or what but it seems to be going very well for me and manageable
oh a side note though
2 large whole eggs
56 g (1 serving) udon noodles
1 can tuna in light oil
50 grams bulb onions
fried up together w/ a little soy sauce.
550 kcals and 36 grams protons