welcome to /plg/ - powerlifting general
should i be concerned this turns me on
normally I would agree
You'll never be lean, and you shouldn't.
Your graph is worthless because the space between each interval is a mile long so it looks like you've made good progress when you haven't.
Just bulk 4 ever
for deltoids should I focus on the anterior since they are bench and strict-press synergists, or would it be beneficial to also train lateral and posterior?
tl;dr should I do lateral raises, front raises, or both as a support exercise for bench?
I don't think either of those should be done as "support for bench" because they won't do shit in that regard. Use them with injury prevention and pure hypertrophy in mind if you want to use them.
I NEED to bench 2pl8
It's no longer a want. I'll die if I don't do it within 6 months.
Look for a strongman gym near you on startingstrongman.com, contests on startingstrongman, the NAS or USS websites.
how do these deadlifts look?
im having my hips a bit higher, feel a lot stronger in this position but i also feel like it is more difficult to keep a neutral spine as well
Don't bend your knees at all you fucking dip shut.
Stand with bar mid foot
Bend over and grab the bar
Keep knees straight while doing so
Once the bar is held then bend knees till they touch the bar
Chest up, hips down (not literally, but best you can in such a tight position)
Begin the pull by breaking the bar off the ground with your legs then begin pulling up your chest when it's already left the ground
Pull it up your legs
Push your hips forward
Shift the weight to your heel as you pull Howard's to keep it alongside you
>I demand you tell me what recomps do immediately
Waste a lot of time.
Building muscle at or below maintenance is a shit show, losing fat at or above maintenance is slightly less shitty shit show
weekly and monthly energy balance matters far more than daily, so doing the -/+500kcal thing is just a fucking stupid idea, really.
if you're above 15% bf and/or unsatisfied with your body, just cut and fight hard to maintain whatever gains you do have*
*protip if your wilks is under 325-350 or so you have very few "gains" to lose on a cut, man up and quit bitching
Lads, bench Monday, Wednesday, Friday.
Monday I do 5x5 80% (of 1 rm) where i usually AMRAP the last set (ends up at around 8-10 reps).
Then one set of whatever chest accesoire, usally f-8 reps.
So, when I get to my Wednesday bench session (where I do 3x5, no AMRAP with the same weight and some lightish 3x8 accesoire) I can feel that I am weaker in those three sets than I was on Monday.
Is this normal / desired or do I need to tone Monday's volume down a little?
Strongman yes, powerlifting no. It wouldn't make much sense in powerlifting anyway.
My first contest as a novice I was about your weight and the events for my novice class were
OH medley(175 axle, 175 log, 110 DB for reps)
Axle DL for reps @385
Yoke squat for reps @500
Carry medley (175 farmers, 175 sandbag)
Stones over bar- 200 for reps
That's a lighter day, but if you could do those weights it might be time to find a contest
I was sets x reps there, are we on the same page?
Also, I do some high intensity on Friday, where I do 3x3 90%.
Not sure if I can expect to be able to do it properly on Friday?
So far it's fine, but who knows.
I was thinking by the little less volume on Wednesday I would give myself enough time to recover for Friday's.
>Strongman yes, powerlifting no
Tbh my local ipf fed has just introduced novice meets
to qualify you just have to not have competed before
its not even like a thing for the guys with a <1000lb total and want to see what its like or anything, people i see entering it arent weak but they would win either but should be competeing like a big boy
so lets just give everyone a medal
like i said i have problems with keeping my spine neutral in a higher position, but its not like i need to re learn how to deadlift. if you dont know a good solution to my problem dont try to be that edgy autist that propagates perfect form for everybody without actually having any practical meaning to it
Why is that so bad? Gives a friendly atmosphere to ease faggots and women into competing. No one will take those meets seriously anyway so it's not like it's going to affect you.
i just dont like the everybody gets a medal idea, which this is basically made for
why do they have to be eased in, no one was eased in before these existed, i wasnt eased in and didnt feel a need to be
but your right it doesnt matter and doesnt affect me i just dont like the idea
>i just dont like the everybody gets a medal idea, which this is basically made for
Yeah. I feel it's kinda silly too.
>why do they have to be eased in, no one was eased in before these existed, i wasnt eased in and didnt feel a need to be
Then I guess you aren't the target audience. Think of it like this, how big was powerlifting in your country when you started competing and how big do you want it to be? There are many kinds of people that powerlifting may not appeal to now that is basically an untapped market that could become members if you appeal to them.
Also this >>35759070
tbqqqh I think lateral delts get sufficient work from benching. Do a shitload of lateral raises and try to bench the next day and tell me it's all front delt. I'd do whatever you feel like for delt work with rear delt/scapular retraction work being a mandatory inclusion. I do push press once a week because it's fun and makes my shoulders look huge, which is sweet, and a million band pullaparts because they're easy and make my back/neck feel good.
>wonder why squats suck
>got some rubber plate "crossfit section" in my gym
>squat without mirror for months
>squat in front ofmirror
>realize my buttwink and low bar squat is TOO LOW
>anterior pelvic tilt makes quads relax by a huge %
>was struggling with sheiko 375 3 x 5 (reps x sets)
>just hit slighly below parallel
>fucking easy now
wew lads thought I had to deload
Best way to rehab herniated disc lads. Not super significant, just mild pain here and there. Not going to a doctor (yet), they'll just tell me to stop lifting heavy, stretch, and take a brisk walk every day.
Your form is probably trash. Single best cue (for me) in staying tight and using my pecs to get good control on/right off the chest is just "big chest." Consistent setup, consistent barpath, frequent practice, take heavy singles here and there to get used to heavy weight and because it doesn't take much out of you.
I had a coach in highschool do some thing where he did hanging leg raises and lying on a table stomach down with legs hanging off and raising them up, did this weighted as well eventually. He said that these strengthened back and core but also lengthen your spine. Bullshit or not, this guy was back to squatting 200 kg post injury
>went from 136 kg to 123 kg no problem, then had the best meet of my life and totaled 1703lb @ like 122.5 kg body weight
>then managed to cut down to 116.4
>then intentionally let diet go and stayed about 120-123 kg for the next year
yeah total failure
I don't. Or I shouldn't. What I do care about though, is my actual standing over all.
There were some statistics released not long ago from data since they've changed the weight classes, and if I could total like 1800 raw I would be in the top 2.5% in the US. (120 kg class)
I'll never total 1800+ @ 120, and even if I did it would take me so fucking long that the standards would have changed and I'd probably need 1850 to make top 2.5%.
good one : ^ )
I've come at a cross road in my life where I decide whether or not I chase my desires, do what I feel obligated to do, or find a non foreseeable 3rd option.
Both in training and in education.
I don't know what I want to do. What I really need is a friend to talk to...
Forget about it dude. Just be the best you can be in whatever weightclass you're comfortable in. That's it. Don't overcomplicate this shit, neither you, I or anybody here is never gonna matter in powerlifting (though you're leagues ahead of most here, so feel good about that).
>non foreseeable 3rd option
I think Scooby has some good advice on this desu, it more or less boils down to
>work a "regular" job and save like a miser
>devote free time towards developing a passion of yours and the skills associated with it
>once you're good enough at your passion to market it, begin to do so and either transition to fully supporting yourself with it + savings or at the least, begin to work your "regular" job less
Yeah, thats kinda my idea. I'm hoping "having fun" learning weightlifting will ease my mind of it a bit and I can come back to for enjoyment, but even though i'm actually on track to make weight for the 120 class in March.... I think i'm just going to skip it (and that means not qualifying for nationals) and enjoy life and get fukkin shredded 4 a while
rofl, GF helped put it on and didn't know how, then the knurling on the bar did that cause it wasn't smothered right.
yeeeeee. should be getting back to that level very soon. already starting to look alot more shredded at 126.1 kg body weight this morning
Scooby's advice is good, APART from 1 thing. Don't 'follow your passion'. The market doesn't give a shit about your passion, all they care about is what you can do for them. How can you help improve their life in some way, no matter how small?
'Follow your passion' is the biggest scam ever
I think he means, and this is only really my interpretation, but I think he sorta means get good at something you enjoy so that you can market it later on in life.
Such as rich piana, the dudes filthy stinking rich from selling supplements and %5 vests, all because he's a successful and charismatic body builder
I just finished #30, #31, #32, and #37, and I'm thinking of doing CMS-MS Prep. Except, I don't know what CMS-MS Prep means, I looked on Google but couldn't find anything.
So what does CMS-MS Prep stand for?
Today's session went sliiiightly worse than expected.
Close grip 132,5x5x5@8,5-9
Seated press 72,5x5x5@9
Even worse conditions than yesterday though, so not too beat up about it. Pretty sure it'll go waaay better next week.
Progress was alright, but I didn't eat nearly enough
Bench went from a predicted 1rm of 180 to 210
Diddly-lift went from 290 to 335-ish
Squat went up about 30
OHP didn't change because Sheiko hates this American meme exercise
My bodyweight went up 3lbs during this entire period.
one of my mates at my gym went on a small cycle, test-e + tbol, first ever cycle
guy trained like an idiot the whole 2 months or however long it was (not long at all), for bodybuilding purposes and ended up benching 180x5 easily
he did this fatigued too desu, cause he warmed up with sets of like 10-12 until he got to within about 20kg of his working weight
Lads I've been thinking about doing some off season/bodybuilding/gpp training after this sheiko cycle. Something with:
>low specifity, lots of variations
>3-4 times a week
>preferably full body
I thought about doing full body 3 times a week with a different squat, bench and pull variation and some bb work. Can someone smarter than me offer some input?
my birthday, probs didnt come here for a while due to being forced into real life
or do Squat+Bench A day and Deadlift+Back, Upper body Hypertrophy B day
Question on front squats:
When I do them heavy (max doubles/triples or so), my form degrades by me leaning forward too much and rounding my upper back a bit.
How can I prevent this? I'd like to try form cues first, but it could very well be just a weak muscle (or group of muscles).
Serious as a PED-induced heart attack.
Fun fact: Tomatobridge couldn't even lift the bar, then he ran one mild cycle and BOOM! instantly totaled 2400-whatever the fuck he's at now.
>Mike istraetel has some really good thougts on how to blast full body for hypertrophy blocks by rotating 3 movements and undulating intensity
Where can I find his articles? Thanks in advance.
He had some back issues last year, but he's on his way to pull a world record deadlift, both raw and equipped I think. Did 320kg raw @ 83 about 15 weeks ago.
Wonder what Bryce wanted with him (pic).
Thoughts on bulldog grip on bench? Having the bar as low in your hand as possible with the thumb preventing it from dropping. Optimal or deathtrap?
Worked wonders for me (had wrist pain with the old grip), but I haven't made it work as good with a slightly wider than normal grip.
Ya, looks like it. Not only a hell of a set back, but a hell of a rebound as well.
>phased through your thumbs
I've run out before for four cycles I'm no stranger to week 2 day 2 I just drafted my will
>implying it can't happen
raw he has a significantly lower bench. i think they squat about the same, bakkelund may squat a bit less?
10 minutes into /plg/ and chill, and panzerjäger gives you this face
i feel the same
then i see how good the best people are and im so far off i feel like i should just move up since it doesnt matter - never reaching the top anyway
>mfw i know i still wont do it,
at least in <74 i stand a chance locally maybe nationally even tho i know its pointless
weighed 74.5 today and got scared lol
O N E M O R E
Good night lads.
Weight lies more directly in line with the forearm ime. Most likely because I can't keep my wrists straight with the other grip.
Doesn't CYC dwarf every lifter?
NORSE IS CURRENTLY UNDERGOING TRANSFORMATION FROM NORSEFAT TO NORSELEAN 
PLEASE DELETE THIS OUT DATED RAREFAT IMMEDIATELY
i think i weighed 77 today. but when i look nationally people only total ~200lbs more than more. ideally i'll add >100lbs a year to my total and i have another 3 years in juniors so if everything went ok i COULD be nationally competitive, assuming the standards don't change ridiculously. 83 i have to contend with haack and his 1800lb total instead of lehew and his 1480lb total so i think i'm sticking with 74
>second time i ever deadlifted
>/plg/ in full meme-mode
WHAT DID I MISS?
>norselean 2016 update
>2x whole egg
>85 g tuscan blend veggies (green beans, mushrooms, yellow zuccini thing)
>1x venison stick (120 kcals / 16 g protein extremely lean) cut up and fried into eggs and veggies
>topped with steakhouse seasoning & little bit of tapatio hot sauce
>225 g lowfat cottage cheese topped with black pepper
510 kcals / 48 protein
QUICK BODY DORITO IS BACK EVERY ONE STOP THAT MEANS >>35761222 YOUNEED TO DELETE THIS RAREFAT IMMEDIATELY
ive never cut for a meet or every Tbh so weighing over the 74 doesnt feel right
>assuming the standards don't change ridiculously
yeah implying they wont, ive only done local meets and they have jumped quite a lot everytime
haack wouldnt still be a junior tho would he?
i thought you knew better Tbh jofflad
i didnt think we were in full meme mode
.... the mods are coming arent they...
nah didn't pull sumo until december of last year. first time i deadlifted i was 14-15 years old
haack is currently still a junior and i think he is next year as well?
and yeah true the standards will probably change but so far there isn't an 1700lb total 163lb lifters so i'll take my chances
It's straya day today cunts
May everyone have a lovely day
Lost all my appetite due to some illness, lost 3 kgs/6.6 lbs in like 3 days. Am I wrong for belivieng that most of it is waterweight, and I'll be back to reg weight in maybe 1-3 weeks after I get healthy? I am expecting a slight strength loss I guess.
Normie unrelated. I apparently groped a girl that wasn't my gf at a nightclub a week ago. I've talked to everyone of my friends that was there except for 2 persons, and none of them personally saw it or know who did. I'm getting kinda fed up that it might not have happened, and that it'll have put strain on our relationship for no reason. Got blackout, so don't remember anything t b h.
>destroying valuable /plg/ memorabilia
jesus the meems are so strong
bretty good, see >>35757177
>I am literally turning down seks
>feel bad for me
either set a total wilks goal
ex: "By my next meet i want to have a 420 wilks"
or if you really want to break it down lift by lift (which i think is a bad idea because different leverages will lead to everyone having slightly different strengths or weaknesses) you could do the wilks of just 1 life
ex: "I want my squat to make up 160points out of my total wilks"
multipliers also benefit me.
74kg twink reporting in.
no. not at all.
that's a nice trip you've got there, chris
that's good. but don't let that limit you signing up for a meet. for example i didn't make the goal "i want to hit a 420 wilks in my next meet" until i signed up for my next meet and knew when it was, ya feel?
I doubt I could ever hit that, but the only reason i want to hit at least a 300 wilks is so I'm not 'that guy'
I'll probably create one when I hit 2/3/4 or 300 wilks
Day 103 blog:
ATG Squat: 45x3, 135x2, 225x1, 315x1,
BIG SMELLY POOPx1,
405x1, 455x1. Called it there to keep my reps fast. Trying not to grind at all for a few weeks. Build strength instead of demonstrate it, accumulate quality reps, and all that jazz.
ATG SSB: 1pl8x3, 2pl8x3, 3pl8x2 paused, 3.5pl8 (391)x1 paused, fucking easy. Gonna work on getting up to 4pl8 on these. Same as with the regular squats. Calling it early to prevent grinding.
Dips: BWx3, 35x5, 35x5, 35x5+ ( 7.5 ), BWxF ( 10 )
A handful of pull up doubles and some pull aparts.
I'm fat as fuck, probably 20-25% bf, but I'm 6'1" 261 as of the first day of my cut. Only trying to get down to 242 by the end of april, 220 is unrealistic without losing strength. Taking it slow and steady.
Jumping in here, I'd say make bigger goals from meet to meet, and then work backwards and plan out what would be reasonable for each month. Like you might have a month accumalting volume, and gaining strength in the higher rep ranges. The next plan for a certain goal maybe in 4-6 reps or so, the a final taper/peaking. But it depends on how long it's between meets, and at what level of progression you are. Just now realised what you're calling yourself, so I'm going to guess you can progress fairly quickly?
Claryfiyng, I've only got barely 300 wilks, so I'm not an authority by any means. But I tend to follow not so western style programming, and focus more on longterm/whatever.
my bench goes up by like 4kgs in an entire month, i will probably plan to do a meet near the end of this year, maybe 3/4 of the way through.
Well that's still pretty quick desu. In 5 months you would haveput on another 20 kgs to your bench. Could you imagine if you would progress like this for 1-2 years, which isn't a long time for powerlifting, especially if you haven't been to active and athletic earlier in life
Would you care to give stats? I started as a skinny fuck with no muscle, and linear progression stalled out extremly early. Could maybe motivate you or whatever.
Just to clarify, I've got no prior recollection of seeing your trip, and I have barely read throuigh this thread t b h
did no sport besides faggot jap martial arts like aikido
stats are as follows:
Weight - 72kg
Bench - 72kgx1
Squat - 100kgx1
Deadlift - 140x1
been lifting 4 months (technically 5, but i got the flu one month and all my lifts went down so I don't really count that one)
Hey lads, been doing the classical 3x3-6 reps with bench but with autoregulation, I mean, If I feel like increasing 4kg instead of 5 I do it, if I feel like lifting 3kg more instead of 2.5 I do it. I started with a 65kg 1RM, (did some pushups in the past) now 100kg 1 RM while increasing 4kilos in body weight, and this seems uninterminable I mean, last session I did 3x6 with a little pause (1 sec) with 84.5kg and I feel like adding at least 3kg, 4 if I sleep well and 5 if I also eat like a horse. When will the magic stop? at 110? at 120? I do bench 3 times a week, Monday morning, Wednesday Evening and Saturday morning. I also do some Squats, deadlifts, pullups and some rugby (taking it easy, sprints, jumps etc)
I'll have a comp in the first week of March (at wilks points, just bench) and would be sweet to know when will this stop to make some calculus. Last year winner was at 83kg (I'm at 86) lifting 130kg