Welcome to /plg/, why do we even try anymore. Post lifts and discuss shit or whatever
>janitor pls edition
Why don't we take back our thread and give them a reason to delete us in the first place? I'd hate to be at the mercy of some angry beta lashing out on the one tiny thing in his miserable life he can "control" :^)
Hello newfags and welcome
The man in OP is capable of pulling 700lbs, the idea that straps are a crutch needs to die, he's probably able to hold 200lbs more double overhand than you
>squat testing tomorrow
>even less idea about how it will go than I had about bench
Little nervous desu
Vid related to thread.
Hey plg, I come from owg, happy helping norsie fix his dodgy cleans, but you guys have a obligation to help that man with his crippling mental issues. I'm worried for him. He doesn't seem happy or stable.
Take care lads stay strong
Lad, I realise you're all fucking headcases, so are most lifters of any kind. But norse has got worse, add in the frustration of him going from being good at something to being shit at something that takes years to perfect and you got a big ginger timebomb on your hands
Can any /plg/ bro help me out?
In the past I've had a lot of trouble with low bar, not that I can't do it, I can squat 405lbs doing low-bar, but it hurts my body.
No matter how much I tighten my back, it flares up tendonitis in my left arm on my bicep and tricep. Furthermore, I get pain on my right infraspinatus/rear delt/shoulder blade area, not when I do the squat but when I'm done with my set, it'll hurt and it feels really tight and like a dull pain, if I manage to crack it, it subsides for a bit but it's fucking annoying because although high-bar is alright, it hurts the fuck out of my traps when the bar is just resting up there with more than 315lbs, but low-bar doesn't hurt when resting the bar, only after the lift does it hurt
What the fuck do I do? I really really don't want to give up squatting and I don't know which direction to take.
Anything wrong with my form? Other than the silly thing I'm doing with my head, which I am now aware of thanks to making a video.
Yes, I have, I keep a thumbless grip, and I use wrist wraps to help keep my wrists in line with my elbows, and my grip is pretty wide as it is, maybe I have to have that grip that grabs the weight plates themselves, I don't know if that would help or not.
Try some mobility work in the area to loosen it all up maybe, along with lacrosse ball and all that good stuff, though I'm sure you've already tried it. It might go the other way too, maybe you need a more narrow grip, or does that just immediately make it worse?
its not bad at all, but im not an expert, bar path seem to be straight, but when you comming up you shift a bit forward, looks like you pushing bar against your neck or something. but overall good
ur doing high bar right?
Narrow grip will eventually fuck up my bicep and tricep tendonitis but for the shoulder it feels alright. I sometimes roll it out with a tennis ball but I actually just ordered a lacrosse ball which will probably do better than a tennis ball and I'll start doing it more frequently. I'll probably add more rotator cuff work in too
If it's really tendonitis the best solution is time off. So maybe take a few weeks of not squatting (trust me I know how that sucks) to help that tendonitis maybe clear up and then come back with a narrow grip since it doesn't fuck your shoulders.
Gonna run Hepburn for bench probably
Tons of rowing with undulating rep ranges
Lots of overhead pressing and btn pressing (fuck it I'm doing it anyway)
I may even do some chin ups
Gonna order a slingshot today and do that twice a week and competition bench once a week
He is hitting parallel, which is fine if you're a fat powerlifter. What I'm saying is that if he wants to perform a beautiful as fuck movement, an ATG highbar squat he should work on his mobility so that it looks like pic related.
I get where you're coming from, but this is a powerlifting thread. We discuss movements which are performed to match the rules of our sport (in this case, parallel) while also pursuing the goal of our sport (maximum weight).
You can't be upset when powerlifters do powerlifting.
>powerlifters are mad when they realise that they cant even perform one of the main movements in their """"sport"""" properly
>NO MUMMY IM NOT GOING TO TAKE THE RUBBISH DOWN IM ON ANIME SO YOU CAN JUST FRICK RIGHT OFF
>w-what? n-no MUMMY DONT TOUCH MY COMPUTER YOU STUPID FUCKING BITCH MUMMMMMMMMMMMMMY
>n-no dad mummy's just being a fucking bitc--
>NOOOOOOO DAAAAAAAAAAAAAAAAAAAAAAAAD DAD PLEASE PLEASE DAD NOOOOO I SWEAR I WONT DO IT AGAIN JUST DONT TAKE MY COMPUTER ITS EVIL ITS FUCKING EVILLLLLLLLLLLLLLLLLLLL
Dont listen to the plebs, we all had to start somewhere. Only thing glaringly wrong with your form is the bar path shifts waaay forward on the ascent, you come out of the hole fine, but when you hit the sticking point just above parallel you struggle a bit and your hips keep moving but your chest does not. Halfway through the ascent just tell yourself "chest up", dont focus on it too much at the bottom or youll probably fuck up the rest of your form which is pretty ok for a novice.
Oh and depth is fine, but bro seriously unrack it and walk out backwards. Would you listen to someone that tells you to exert yourself to your fullest, then put something really heavy on your back, walk backwards and try put that heavy thing on a small metal post? No, dont be a fucking idiot.
anyone else getting their ass kicked by programming that should have been easy
>tfw trying to squeeze lifting in and buy and sell a house at the same time
>le everything is wrong with powerlifters meme
It does not take a happy person to do that shit. You're not dead lift 900 pounds if everything is ok. If you could be happy fucking peeling potatoes, you would be peeling potatoes and not doing that shit.
I didn't mean "oh we're all so broken and fucked up". I just meant most powerlifters don't really act like most normies and often have some weird personal shit they're trying to work through using PL.
>implying you act like a normie
Make sure the bar rests firmly on your back. If it's unstable, you use your arms to keep it stable and that will hurt. Also, make sure you don't put the bar too low on your back.
I don't think that's all of them though and that still doesn't preclude them from being weird.
So I wasn't really wrong, I was just too specific (for you).
Trip on Joe
>No matter how much I tighten my back, it flares up tendonitis in my left arm on my bicep and tricep. Furthermore, I get pain on my right infraspinatus/rear delt/shoulder blade area
I had the exact same problem
I hold the bar thumbless and same as rippetoe recommends I experienced the same pain anyway.
I suggest you try and widen your grip it could possible be your shoulders rolling forward due to lack of shoulder mobility. Widening the grip did make my back softer or harder to tighten but it got rid of all that pain.
hope this helps OP
Right now I'm running TM as follows:
VD: Squat/Bench 5x5,RDLs 3x5,Chinups or Pullups 3x8
RD: Squat 2x5,Bench 3x5,Bicep curls 3x8
ID: Squat/Bench/Dead 1x3,Dips 3x8,Lateral raises 3x12
Do you think it's safe to add rows on RD or would that fuck my recovery for deadlifts on ID?
I'm also wondering if I should add something else for my babby arms but I don't want to mess up with recovery.
I'm pretty confident of hitting 110% for squat, not so keen on the others ATM.
He's even more repetitive then Charlie Sheen.
>Do you think it's safe to add rows on RD or would that fuck my recovery for deadlifts on ID?
3-4*8-12, leave a few reps in the tank on every set.
>I'm also wondering if I should add something else for my babby arms but I don't want to mess up with recovery.
Unless you're an idiot, it's hard to mess up recovery by doing arms.
Can someone shop his head to look even taller?
This happens to norsie but not to this degree.
Weak buttcheeks or sleepybottom
Your warmup isn't doing you any favors man. Do some banded crab walks and airplanes where you're focusing on opening and closing your hip joint. I'll try to find the duffin video regarding that if you're interested laddie
Completely agree, what p rows do to your lower back seems to go unnoticed often times.
HOWEVER comma there are so many good deadlifts (read: strongmen) that involve back with just about every exercise and it only seems to help with their deadlifts so what the fuck do I know
I remember when Topkek100 first invited me round his house, he was this 6"1 twink in middle school who weighed like 90lbs, everyone use to take to the piss out of him so he tried to make friends by inviting people round for a sleep over
I thought it would be funny to go over and rob the little twink, unfortunately I was the only one who showed up. I needed a piss and asked topkek mother where the bathroom was, I almost died of laughter when she led me into a cold room with a stone floor & walls scraped of paint and pointed to the shit stained floor and said squat down and poo there, I asked her is she had a toilet and she said no and that I needed to poo on the floor
I had serious bad diarrhea from eating topkeks curry earlier, so I bent down near the walls and sprayed as much as I could on the wall, topkeks mother then came and sprayed the mess with a hose, and the hose water literally looked like it had shit in it. The shit water went down this drain in the centre of the room
I later asked for some water and his mother showed me to this tap outside and told me to cup my hands and collect the water, I asked her to show me first and watch as she put her mouth under this rusty blackened tap and turn it on ONLY to have shit water pour into her mouth. I laughed so hard watching little peanuts clump onto the edges of her mouth, I then said I wasn't thirsty anymore and topkeks mother showed me back inside
Eventually I asked topkek where his valuables were (so I could steal them) & he took me to his bedroom and when he opened it all I could see was broken base units & laptops around the room, at one end was a line of phones, which topkek explained was for his job at tech support, & the other end was this crappy dell desktop with the case open and a old white oscillating fan blowing onto the CPU which had no heat sink
I asked what that computer was for & he told me he ran a website which lured people in so he can install malware onto their computer & sell their Information
Why aren't you a transgender weightlifter now?
You could wreck all the fucking women lel
what do bros? sometimes I feel a pain in two points on my right leg
foam rolling and stretch haven't make it better
>Don't fucking foam roll painfull shit what the fuck.
in fact I only do this once but next day I can't move the fucking leg so I stopped
stretching has helped but I still feel pain
ok lets see it
Hey all. So was on Texas method for ~4 months. Lots of stuff happened in life so I basically stopped lifting for a long time.
Basically I'm back on SS. And I'm here to ask what's the next step after. Didn't like the Texas method much. Thanks
Greg Nuckols templates
Be aware only a few of these are memes.
Progression is relative. If you plan on lifting for the rest of your life, what difference does it make if it takes you 6 months or 1 year to get there. You eventually will hit a point where progress is extremely slow no matter the program
what did you say you twink shit
>>>35768771 >>35768795 >>35768801 >>35768904
Low bar and High bar are better in different aspects.
Any seasoned pl'er and even oly lifter will know that doing both is better than sticking to one
the fuck out of here
Tbqh, no. You could definitely get much faster progression as a beginner and I unironically suggest you go to Greg Nuckols' site and download the 28 programs spreadsheet and work from there. They're mostly four-week programs with at least a partial hypertrophy component, which I think is much more appropriate for your level.
big but boring or mad cow... but seriously, the texas method is one of the best intermediate routines
Sheiko IS GREAT but I think that's an advanced program, for lifters on competition or reaching their max potential (my personal opinion)
Thx, im gonna check them out. The thing i thought was good about sheiko and Bad about TM is volume AS i feel that TM doesnt have enough of it. Especially AS someone who still struggles with Form im more a fan of doing submax work rather than grinders all the time
I think the app gives you "medium intermediate load" regardless of numbers as a starting point. At least for Android.
Sheiko isn't really that much slower then TM. If you do a 3day program and skip the peaking period(wich isn't really needed unless you have a meet coming up or you're an advanced lifter that can accumulate that much fatigue) that's 9 weeks of training and you gain maybe 10 kg on your bench. If you do TM, you gain 20 kg on your bench during that period but you start with a submaximal weight so your 5RM(or whatever RM) hasn't gained that amount. And progressing every week on TM isn't sustainable for that long, so TM will maybe be faster in the beginning but eventually it won't make that much of a difference
Keep me updated with your thoughts on using the slingshot because I'm interested in adding it into my training. I think you and I are similar height and weight, what size are you ordering?
Stop squatting highbar meme and do lowbar like a real man
Stop going to the rack backwards.
Wear better shoes.
Work your ankle dorsiflexion mobility.
Work on your hip drive.
Other than that it's cool. Nice that you don't have buttwink too (it only appears that you have it because you're wearing pants, but you actually don't).
>Maybe i should read about sheiko again cause i didnt know the Progression was that fast
There is no set progression, you do the program and then you test maxes. It's not like say SS where you increase a set amount of weight every (period of time). I gained at least 7,5 kgs on my bench in 7 weeks and I still couldn't focus as much as I wanted on my lifting because of uni.
That sounds really cool. Can you tell me about fatigue accumulation AS a beginner too? Pl isnt the only Sport im doing, i ride MTB downhill a lot so my recovery isnt always on point. On TM i could deal with that by doing another VD or sonething instead of ID. But i fear that sheiko with all its strange set and rep schemes isnt AS easy to deal with in this regard
>tfw went to Pizza Hut for the pizza festival today
>tfw ate 19 slices of pizza
>mfw all my hard work for nothing
I eat a lot and i progress that way but it sure isnt AS efficient AS it would be without the cycling. But downhill is my number 1 and pl is 2 so i wont drop any of both. I think every routine suffers from adding another high intensity sport
Serious question, I'd really appreciate genuine replies.
Would I benefit from increasing bench frequency to twice a week and press frequency to once a week?
I still wanna progress OHP, but I feel as if it's uncompetitive to train bench so infrequently.
My only concern is I am weak, my stats are:
65kg 3x5 bench
45kg 3x5 press
Those stats are disgusting, so maybe it's not in my best interest?
>SS and goals are to get really really really strong. As strong as Bodorio
If you think OHP is as important as bench to you, you need to focus on it more then you normally would in a PL program. Altough you could probably get a pretty good OHP by getting a big bench and just train OHP once in a while.
If you're not concerned with your OHP lagging behind slightly I'd say bench twice a week instead of 1,5 and continue SS. Or you could add light benching after your OHP sets and light OHP after your bench sets.
I assume you mean hitting parallell and no, box squats are a good "learning movement".
To the anon having this issue. You cannot actually stretch your ITB, it's a long band of connective tissue and not a muscle - it will not elongate and stretching it will not help your issue.
A number of things could cause this issue - namely a weak glute medius or tensor fascia latae. Look thos muscles up and strengthen them... Particularly, exercises that increase stability and fight knees caving.
Banded squats, single leg RDLs, hip airplane, monster walks
Also light foam rolling wont do much like the other anon states. But you can foam roll glutes and hip flexors and see if that helps..
ITB friction occuring at the knee can be due to the above, or it could just be a squatting frequency issue and you could be getting inflammation from the ITB rubbing across the femoral condyle.
Start using compression and voodoo flossing before all workouts
Gonna be running this while cutting. Any suggestions?
Press TMxAMRAP (3 and 1 weeks only)
Chin ups 3xF
Deadlift TMxAMRAP (3 and 1 weeks only)
Ab Wheel 3x10
Bench Press 3/5/1
Bench Press TMxAMRAP (3 and 1 weeks only)
Chin ups 3xF
Squat TMxAMRAP (3 and 1 weeks only)
Ab Wheel 3x10
What is this bar for? I always see people using it at the gym
Hey bros, I have a quick question
When will linear gains run out?
I went from 1RM 65kg to 100kg 1 RM in bench press while going from 82kg to 86kg bw.
Is it normal to have such a long progress in bench press? I do it 3 times a week, 3x3-6, Izzy novice program. Been doing it since November.
Okay here goes my stats
>age: 19 years
>Height: 180 cm
>weight: 87 kg lardass
>bench: 115 kg 1RM
>squat: 140 kg 2RM
>DL: 180 kg 1RM (2 months old, haven´t tried since)
>OPH: Not discussing that.... Okay it´s fucking 50 kg for 3 reps wtf do I do to improve it?
>long monkey arms
>deadlifts should be my best lift
>can't ever fucking recover
I literally can't deadlift and make progression unless I deadlift 1x a fortnight.
1x a week is too much. Guess how much I deadlift. Like 130kg for 5. It was 140kg for 5 but I've been so fatigued I can't hit those numbers again, even though it's been 3 weeks.
I hate this so fucking much I am so fucking stressed
I can't fucking progress anything
Fuck I am so fucking angry
I already do 1 diddy set and deload squat before deadlifts.
Suggest something better and quick
I'm trying, it's probably sleep more than diet because I like to over eat as it is.
Can someone help?
I'm really struggling with my lifts, especially the squat.
I'm doing 5/3/1
So far my stats are
298lbs squat (high bar)
353lbs deadlift (sumo)
180 bench press
Is this good for 9 months of lifting?
>Suggest something better
Idk, 4 doubles with an easy weight once a week, add one rep to 2 sets a week until 4x3, then add 5lbs and drop back down to 4x2. Main thing is focusing on form and do some back and posterior chain assistance work
Like a babby Hepburn
Maybe 130*5 is the point where you need to start training deadlifts? You can get away by not training deadlifts for a while, but if you want to git gud at deadlifts you have to do deadlifts.
They're worried about the safety and longevity of their lifting platforms. >>35771867
Nah that's there all the time but the pl team currently only has access on Fridays.
They told us we can deadlift if we buy competition plates. I think they don't realize comp plates are also metal...
>They're worried about the safety and longevity of their lifting platforms.
what the fuck do they think they're FOR if not to endure heavy deadlifts?
that is pretty confusing and frustrating desu, I'd expect as much from an old person gym but not one that hosts a team specifically about lifting heavy shit.
it doesn't add up...
Does anyone bench with lat movement such as described my duffin?
I obviously engage my lats a lot and that gives me so much more stability, but seems like duffin is actually doing some kind of active fireing movent at the bottom of the bench to get upwards drive.
Looks funky, anyone ever tried that?
Why so? I can only offer anecdotal evidence, but I started doing them not so long ago and my deltoids seem to literally have exploded in size. I can't vouch for any strength gains as of yet because I feel as if it's not been long enough, but if you're natty and wanna look like a filthy degenerate cheater, then these are good
>forgot that I'm cutting and hadn't eaten carbs yet today
>went really hard in the gym
>enough sweat from main lifts to drown a small animal
>myo rep accessories felt like HIIT
>felt real fucked up while walking home
>struggled to get up the stairs to shower
>ate candy and felt better
Time to eat more carbs. It's gonna be rough doing this six times per week for the next four months.
Day 1 upper
Thought I'd hate Hepburn less this time around
I thought i was getting better....
I mean, yeah WL is fucking obnxiously frustrating but thats just the nature of it
>big ginger time bomb
made me chuckle for some reason
its muh signature.
people cringe at it but fuckem i do what i want
It made you chuckle because it's funny.
And they're right to an extent... You've been (understandably) really, really high-strung.
What kind of training are you doing now that Sheiko is over? Something fun, I hope.
>soon been lifting for 3 years
>squat 3plate 5RM
>bench 2,5plate 5RM
>diddly 3,5plate 5RM
I had no idea what i was doing in the gym for almost 2 years, and it really saddens me to think about all the wasted time and effort... I wish I just would've done SS like a good boy
kek, i do literally whatever the flying fuck I want to do. today was a good example
>started doing hang cleans, quit because i'm trash and back / arms were too tired
>315 x 3
>405 x 3 for two sets
>585 failed it because i'm mentally fucked up
>drop down to 405 (literalyl flying up like fucking paperweight, feels no different than 315 or 225 - as an experiment I literally lifted this weight with just my fingers for 5 reps just fucking around)
>hit 585 for two singles
>hit 635 for a disgusting fucking grinder, weak af
>did a bunch of pause / super ultra slow reps at 495
>405 x 10 for one set
>bench 135 x10 for two sets
>bench 225 x 8 for two sets
>bench 275 x 8 for two sets
>bench 275 x 6 all paused
>move back to cleans, still trash but tried to brute force my way through
>banged up my shoulders, collar bone and wrists because trash
>fuck this shit
>move to wide grip behind the neck ohp
>chinups, 2 sets of 14
>pullups 1 set of 10
and then I peace'd out and now i'm here
>DL is broken
>quit because I'm trash
Still though, you're not trash, you're a beautiful snowflake. And I'm glad that you're just doing whatever you want for a bit. It'll be good for you, I think.
going to the gym is better than not going desu
alternatively, take a 2-3 day break and do something else that doesn't rile up too much anxiety
how long have you been lifting?
I read the owg's post at the top of this thread, don't be too hard on yourself in weightlifting, the technique takes months/years to perfect
no attitude, just being aware of the sources of your anxiety and and reminding yourself that you aren't a little bitch comes in handy
how's it going sparrow, haven't been here for a while
what's your bw/lifts currently?
myself i'm doing good in training lately, recently hit a PB on both squat and bench today, and closing in on 4pl8 deadlift in the next few months.
Swapped out bench press for overhead press in sheiko for 1 mesocycle, due to great imbalances. i want to keep benching 1 time per week, to keep the motion in. What would you guys suggest for sets/reps/percentage?
something like 5 years? maybe 6 idk
i was fucking around. wanted to see grip strength so i double over handed 405, but I only used my fingers. as in, i just kept it cradled in my fingers, no palm
I haven't been home in a while either :)
been trying to achieve the normie standards thinking that it would eventually pave the road to some sense of normalcy and happiness
it doesn't work like that so I'm still figuring it out
lost some weight, I haven't been training as efficiently as I had, nor had I kept my nutrition in check, gotta start cooking that chicken b00bs now
lifts went considerably down, and it made me immensely disappointed and angry at myself for a while. can understand it now when a lad says that he wants to kill himself over some shitty lifting session
recently adopted a healthier perspective, will be training more focused now
nice nice nice nice
good job fella
and the 4pl8 deadlift sounds exciting
get it nigga
>inquire gym owner about wrist pain when front squatting
>says it's because my shoulders and chest are too tight and that I'm internally rotated
Pretty sure it's starting to give me some trouble when benching as well, so I really have to start putting more effort into fixing this.
>finger curls with 4pl8.
that would be like a deathwish
6 years, senpai as a veteran you among the most of us should know that progress comes really slow when you're up there in natty numbers
hmm, I'm a kinesiologist working for my countries'(denmark) national weightlifting and sprinting and skiing teams. I see this all the time(my trainees of course do lots of front squatting and similar work). We fix this up easily, usually within a couple weeks. Shoulder dislocates daily is one of the things I recommend, among other things.
Let me know what you're currently lifting(bench/OHP/chinup is most important for me to prescribe methods to fixing your shoulders). It's the ratio that needs to get fixed.
I have a few things on the list...
- Experiment with DB rows and retraction. What's weird is that when I BB row in front of a mirror, I see my elbows move around and not symmetrical at the top when the barbell touches my torso.
Also I tried Kelso shrugs on Sunday and I couldn't make them work.
And I have shit retraction on pullups.
- Strengthen the anterior serratus, which is one of the things that should contribute towards fixing my winged scapulae.
- Facepulls and band pullaparts for dayyyyss
- YTWL, prone cobra, wall slides.
kek, I thought about it, but he mentioned ratios, so.. :^)
>mfw had it all typed out before I saw your second post
I think I finally found out how to go to worlds
>>mfw had it all typed out before I saw your second post
fuck you saber
did you really even include your stats? Seriously though, if you aren't doing them, slow shoulder dislocates with a stick/band or even just a towel did wonders for my shoulders, and really keeps them feeling good. I do them every time I train for a few sets of 10-20.
The outta my way pic showed better how ridiculous it would look
Johnny Burrito has released his squat program
I'm going to bed. Sleep was one of the things I meant to improve this semester, but I continue to fail in that.
I'll have a look tomorrow. Thanks man.
You need to be tougher on the lockout imho. Webm related.
Nah, I just estimated the ratios. Based off of those, I'm rather balanced Tbh.
It's the stuff in the previous post I must focus on, rather than the ratios.
My elbows don't like dislocations with bands for some reason, but I do them before almost every bench session, along with some quick sets of band pullaparts, rows, and pullups (to get a feel for the retraction, mostly).
the pc faggots have won
wew lads, mock meet done
>squat 335/370/390 (20lb pr)
>bench 230/255/265 failed (5lb pr)
>deadlift 405/435/455 (10lb pr)
weighed 219lb, so I just cracked 300 wilks.
pretty glad to be DONE with this cycle of sheiko, the last few weeks have been really tough. gonna give myself the rest of the week to fuck around and rest, leaving me nine weeks of prep for my meet april 2nd.
not quite sure what I'll run yet.
>Actually thinking of seriously incorporating >kettlebell swings for just a few easy sets every day
Really good for conditioning and mobility too, and as a warm-up movement. Just make sure they're a hip/glute movement not an arm movement lol.
For sure, I really need to drill some hinging, my deadlift is in the shitter and I have some suspicion my shitty hip mobility and underactive glutes and hamstrings might have something to do with it.
Hey lads. I need some advice.
I'm sure you're all aware of my injury, considering the amount of bitching I did about it a few months ago. Today I got back into training deadlifts proper, and during warmup I re-tweaked my back. I know this for certain: I'm taking a month off of deadlifting, and when I come back I'll be transitioning to sumo. Where I'm a little up in the air is how I'll go about my training this month.
Currently I'm on day two of my 5/3/1 cycle, and cutting half a lb p week. My options as I see them:
- Stay on 5/3/1, Dick around on "deadlift day" with arms and other fun shit.
- Adopt a Bench/Squat specific program (I am very close to squatting 200kg and don't really want to abandon squats). I was looking at Hepburn as a possibility, but if it only adds 10 lbs to squat, that's exactly what I can expect out of 5/3/1, so not much point there.
- Smolov jr Bench. If I did this I'd have to drop the cut, and jump on a recomp (bulking is not an option at this point)
- An alternative I am too dumb to see (very high likelihood)
Why not Sheiko? At least for bench?
>Smolov jr Bench. If I did this I'd have to drop the cut, and jump on a recomp (bulking is not an option at this point)
Because a back injury isn't enough for you?
thanks, good luck tomorrow!
I've already run two cycles of it, 20 weeks total and my joints are bothering me.
I have no idea how to go about something like that.
I noticed a pattern basically exactly like that in the sheiko I was running, weeks three through six were hell, seven and eight weren't so bad and BOOM, skills test gains.
>doing smolov when I barely total 5x bw and I'm slowly trying to be less fat
how about you fix 5/3/1 by adding more squat and bench volume on the deadlift day instead of making it totally useless to powerlifting?
Smolov sounds like an awful idea in your situation. I don't know any specific bench/squat only programs with any merit, though you could just try removing the deadlifts from something like c6w or sheiko.
I already have lots of extra squat and bench volume worked into my 5/3/1(The bench volume already falls on DL day) BUT this leads me to think that throwing in a bench variation like closegrip or spoto would be a really good idea.
You're one hell of a lad Joffrey. When it comes time to learn how to pull sumo, I know who to ask.
Don't fucking do Smolov, you're just going to injure yourself even more. Joffs advice sounds sound, if you can squat without pains you should focus more on squats since deadlifts overlap some with squats.
>I was looking at Hepburn as a possibility, but if it only adds 10 lbs to squat, that's exactly what I can expect out of 5/3/1, so not much point there.
>Determining a programs worth out of "progression rate" instead of what it actually has you doing
a variation day would be a good idea if you don't already do variations on your squat/bench days. maybe pause squats.
p.s. i think spoto presses are overrated for most people in long term training plans and closegrip would serve you better.
sorry about my angst, 5/3/1 brings back bad memories.
>how to pull sumo
sure thing lad. knees out and sit back
hope you aren't too down about your back. you'll be back at it in no time.