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/plg/ - Powerlifting General
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You are currently reading a thread in /fit/ - Fitness

Thread replies: 402
Thread images: 50
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Welcome to /plg/, why do we even try anymore. Post lifts and discuss shit or whatever

>janitor pls edition
>>
>4pl8 and some change
>straps

Lmao
>>
Le inexplicable deletion edition

4chan.org/feedback
>>
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" :^)
>>
Don't ever talk shit about me again
>>
>>35768293
Just filled out some feedback before coming to the new thread.
Maybe if we bitch and moan enough in there, they'll actually treat us better.
>>
>>35768343
I already put one in too

Anyway
UPPER DAY TODAY LADS FINALLY GET TO START REGULARLY ROWING AGAIN
>>
>>35768282

>4pl8
>wearing all that shit and looking like a complete tryhard autist

PLG never dissapoints
>>
>>35768365
>>35768290
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
>>
>handed in my coursework an hour before the deadline

WEW LAD

TIME TO RELAX
>>
Morning lads

Can oi git ah form check

https://youtu.be/h56M3RQAcmo
>>
My bench is catching up to my deadlift please help
>>
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>squat testing tomorrow
>even less idea about how it will go than I had about bench

Little nervous desu
>>
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https://www.youtube.com/watch?v=nLVJTBZtiuw

Vid related to thread.
>>
>>35768363

What does your upper-day workout look like?
>>
Jp couchey is a good lad, lads
>>
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
>>
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>>35768475
>powerlifters
>well-adjusted individuals
>>
>>35768481
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
>>
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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.
>>
>>35768528
Have you tried playing around with grips? Try thumbless, or maybe a wider grip, or both. I personally literally cannot do anything but a thumbless grip.
>>
I-its okay

I didn't like plg anyway
>>
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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.

Inb4 DYEL
>>
>>35768567
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.
>>
>>35768582

>being this weak

how can a human being be so fucking pathetic
>>
>>35768618
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?
>>
>>35768643
>being this rude

you must be a fun guy
>>
>>35768582
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?
>>
>>35768582
are those shoes even flat, why are you lifting with pants

lower faggot
>>
>>35768582
desu stretch to go deeper or switch to low bar
>>
>>35768648
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
>>
>>35768643
>>35768679
Play nice or leave, faggots.
>>
>>35768679
>>35768680
jesus you're all faggots, he's going a bit below parallel, but i guess you are always gonna bitch "go lower" lmao
>>
>>35768679
Why the fuck shouldnt you lift in pants lmao
>>
>>35768695
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.
>>
>>35768443
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
>>
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>>35768729
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.
>>
>>35768749
>Gonna order a slingshot today and do that twice a week
You can't possibly think that gimmick is worth actually including in your training, right?
>>
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>>35768757
Please fucking go away
>>
>>35768757
But this is plg. He doesn't need to go atg does he? No points for style lad.

Speaking as a weightlifter who does squat atg.
>>
>>35768757
The guy in that picture is hitting parallel?
Wtf is ATG, no oly lifter touches the floor with their ass.
>>
>>35768801
Holy fuck you are one special kind of stupid.
>>
>>35768795
Fine if he wants to to half the movement of a highbar squat, he is free to do so.
>>
>>35768582

>Blair witch homegym
>Walked out of rack backwards, has to back in
>Spooky skeleton

This was too scary I couldn't watch the whole thing
>>
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>>35768757
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.
>>
>>35768401

Your walkout is shit, your chest is caving down and you buttwink a lil too much.

Also I bet your wrists/elbows hurt after squats, don't they?
>>
>>35768904

It's like when NFL fans walk into a Rugby club and start telling them they should throw the ball forward.
>>
>>35768860
If he wants to be a powerlifter why does he needs to go atg?

Atg is a bit of a meme anyway you realise loads of oly lifters squat quite shallow too?
>>
>>35768920
>>35768896
Who hurt you?
>>
>>35768658
>>35768707
>>35768729
>Muh Hugbox
>>
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>>35768904
>>35768771
>powerlifters are mad when they realise that they cant even perform one of the main movements in their """"sport"""" properly
>>
>>35768950

The bar, when I was fucking around with glute activation while deadlifting.
>>
What do the lads think the best approach is for incorporating deadlifts into a daily max program?
>>
How many times a week can I train arms and not impact recovery on main lifts?
(Triceps, biceps and deltoids)
>>
>>35768991
Two or three pretty easily.
>>
>>35768958
>hating hugs
why so abrasive anon
>>
>>35768991
It depends, do you mean in conjunction with your main lifts or are you saying on different days then your benching and OHP?
>>
>>35769002
So doing lateral raises, curls and tricep work (haven't decided on what) won't effect my bench if I do it 3x a week?
>>
>>35769042
In conjunction.

I have never trained arms much before so while everything else has grown, my arms did not.
>>
>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
>>
Is 1000lb total at 165 for someone whose 19 years old relatively competitive. I'm looking to compete for the first time in June and that's around where Ill be at by then.
>>
>>35768986
Most people just work up to some light singles (85% ish) once or twice per week. More than that seems to take too much of a toll on people.
>>
>>35768582
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.
>>
Took my trip off to say that I'm secretly in love with another trip here
>>
>>35769106
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.
>>
>>35769098
Any answer I'm signing up soon and I have too competitive a mindset to do something that I'll most definitely get destroyed in
>>
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>>35769132
>>
I'm extremely depressed and about to go gym

I've had nothing but bad sessions 3 sessions in a row, here's to the 4th worst session this fortnight...
>>
>>35768643
>>35768896
I know I'm weak. That's why I'm still lifting.
>>
>>35769190
God he's ugly
>>
>>35769192
Triple scoop of pre workout, that will get you going
>>
>>35769192
Dino pls go
>>
>>35769170
As a junior, you'll probably be in the middle placement of your group, depends on where you're from desu.
>>
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anyone else getting their ass kicked by programming that should have been easy

http://youtu.be/FtlQ5VoIcko

>tfw trying to squeeze lifting in and buy and sell a house at the same time
>>
>>35769221
Alright thank you, I just wanted to make sure I wouldn't be getting topkek'd on
>>
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>>35768481
>le everything is wrong with powerlifters meme
>>
>>35768977
Besviken på dig tbH
>>
>>35769233
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.
>>
10x20 100kg bench. How much calories did i burn?
>>
>>35769099
Okay, that sounds pretty manageable
>>
>>35769230
hey you need to get medication for your autism dude
ring your GP asap
>>
>>35769255
Depends how soon you get that rhabdo taken care of
>>
>>35769254
Why? Its fun

Stop watching iron lyfer motivational videos. It takes mental problems to juice, not to lift heavy things as a hobby
>>
>>35769233
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

C'mon lad
>>
>>35769263

No rhabdo. 10x20 is cake walk.

Also creatine and 4L water daily keeps me safe.
>>
>>35769283

No. Most powerlifters were fat strong and filled their niche.

Why would a 200pound kid do pullups and dips when he can deadlift 3 plate from day 1?
>>
>>35769283
Goes with anyone who takes a hobby or sport seriously.

Go ask a track and field athlete about the community.
>>
>>35769283
no we're not all edgy autists with fucking nose rings you degenerate fuck
some of us just enjoy getting strong and jacked
>>
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>tfw prairie dog at the bottom of a squat
>>
>>35769296
>Why would a 200pound kid do pullups and dips when he can deadlift 3 plate from day 1?
If he can deadlift 3plate from day one he can probably do tons of pullups too
>>
>>35769311
>tfw this happens at a competition
>>
What do you guys do for knee health?
82bw 205kg squatmax here and my knees are starting to feel a bit shit, like somebody had just punched them.
>>
>>35769062
If its on the same day then sure why not. Dont go overboard but doing 1-2 tricep movements on chest/push day is perfectly fine.
>>
>>35769315

You trollin bro? Come on now.

I bet you cant do 10 pullups
>>
>>35769230
Rraaaa-bop- bop- bop
>>
>>35768528
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.

And >>35768567
>>
>>35769315
i deadlifted 3 plates and could only do 2 pull ups.
>>
>>35769351
I can do 20ish
>>
>>35769283
mirin projection
>>
>>35769361

Sure...
>>
>>35769351
https://www.youtube.com/watch?v=RPTQXHrCoq8

kek

at 110kg too
and read the description
>>
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>>35769245
Kolla på vad jag har din oskuldsförlorare
>>
>>35769296
I don't think that's all of them though and that still doesn't preclude them from being weird.

>>35769306
So I wasn't really wrong, I was just too specific (for you).

>>35769307
Trip on Joe
>>
>>35769412
10 of those are bots, 4 are fat, 3 aren't gonna respond and the last one has an STD.
JK, sick Tinder game.
>>
>>35769283
>>35769437
Yeah and all leftists got raped when they were kids. Go and fuck youtself
>>
>>35768528
>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
>>
>>35769412
Okej?

I've never even had tinder lol
>>
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.
>>
post pics of isley's girl

and not just the one that has been the OP pic for the last few threads
>>
>>35769361
'Mirin
>>
this video is painfully accurate
https://www.youtube.com/watch?v=2A788hUGllM
>>
Hype

I'm pretty confident of hitting 110% for squat, not so keen on the others ATM.
>>
>>35769546
He's even more repetitive then Charlie Sheen.

>>35769518
>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.
>>
>>35769473
Förlåt, det var inte meningen att såra dig.
V-ville bara skryta
>>
>>35769230
>knees caving in on conventional
>>
>>35769518
Don't do pendlal/BB rows on RD. You'll tire your lower back and might not recover in time for ID.

I did BB rows on VD and dumbell rows on ID.
>>
>>35769631
Aint hurt lad
>>
>>35769190
Can someone shop his head to look even taller?

>>35769639
This happens to norsie but not to this degree.

Weak buttcheeks or sleepybottom

>>35769230
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

>>35769673
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
>>
failed 170 diddly 12 weeks ago, hit 190 yesterday

umerlin?

mag ort n food before u ask
>>
Day 104:
Atg skwaat: hit a smooth 455. Muh speed.
SSB: hit 391 paused atg.

Doing some srs back and bicep bodybuilding. I want to be pretty.
>>
DUDE HEAVY METAL LMAO
>>
>>35769265
>It takes mental problems to juice

That kind of mindset makes you a fucking failure and i don't care how much you can lift.
>>
>>35769797
>one of the best lifters in sweden
>a fucking failure
I'm literally LMAOing at your life
>>
>>35769797
Trip on norse/aaron/garagebro
>>
>>35769809
>>35769816
Dont respond

Its probably a troll anyone. Can hear his giggling from here
>>
>>35769831
Anyway *
>>
>>35769831
how did you run 5/3/1, vän?
>>
>>35769809
>one of the best lifters in sweden
>god personification

I'm LMAOing at your mindset.
>>
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>>35769728
Like this?
>>
>>35769883
>sweden
>not high PL standard
gb2 /fraud/ faggot
>>
>>35769230
Can you please stop butchering my language?
>>
>>35769673
>>35769728
I'll try placing them after deads on ID then.

I should be fine since I can recover just fine for the next VD,I'll see how it goes and decide from there.
>>
>>35769265
You should probably stop juicing then :^)

>inb4 bodorio
>>
>>35769265
It takes mental problems to rationalize this viewpoint
>>
>>35769884
>tfw you kind of look like him except a little less retarded and with a better haircut
>>
>>35770132
>and a lot more fatter

Joe?
>>
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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
>>
https://www.youtube.com/watch?v=1tb9dsgJVbA
Why aren't you a transgender weightlifter now?
You could wreck all the fucking women lel
>>
>@ commercial gym
>doing squats
>lose balance on the way up
>have to bail
>turn around
>everybodies watching

Embarrassing, family
>>
salam alaikum brothers
check my squat

275 x6 @ 165

http://webmshare.com/8GP7z
>>
> IPF now needs to follow IOC rules

I now quit being an advanced male lifter. I always felt like a women, it's time I compete as one and be a super elite.
>>
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what do bros? sometimes I feel a pain in two points on my right leg

>pic related

foam rolling and stretch haven't make it better
>>
>>35769230
what song is that shit supposed to be
>>
>>35770346
Don't fucking foam roll painfull shit what the fuck.
Also don't strain it, mild stretching is ok.
RICE protocol, google it.
>>
>>35770275
>>35770334
>mfw look like a twink so if I put on some makeup I would look like some lesbian with a pixie haircut
>>
>>35770381
>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
>>
>>35770414
get sheiko app
>>
>>35769388
Everytime phil gets posted im mirin hard
>>
>>35770384
pictures?
>>
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>>35770414
Sheiko
Greg Nuckols templates
5/3/1
RTS
GZCL Method


Be aware only a few of these are memes.
>>
>>35770384
Joffrey? You'd need a lot of makeup to cover up all your acne
>>
>>35770449
From what I understand, sheiko is a peaking program. I'm in no shape to compete atm
>>
>>35770475
look for me at jr worlds I will be the one winning the -72kg class
>>
>>35770485
the peaking period is used to get rid of your fatigue and it is only 4 weeks for most programs
>>
>>35770486
>the -72kg class
That's one fat woman
>>
>>35770500
>checked

I'll give it a shot. Thanks mate. You are talking about the 3 day correct?
>>
>>35768475
I dreamt owg was a land of skeletons and dark magic and plg is the land of the dorfs

fraud is the generic white man
>>
>>35770500
Would you really recommend sheiko for a beginner? Im not that happy with my 4 day TM myself but i always thought that sheiko had too slow progression for a beginner.
>>
>>35770545
If I recall correctly when you first input your numbers the app will recommend you a program
>>
>>35768582
Dont stop until you reach the top little nigga
>>
>>35768582
forward lean out of hole, get weight on heels
relax your back in hole, once out you over rotate arms, just keep it tight man
>>
>>35770569
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
>>
>>35770535
what did you say you twink shit
>>
>>35770569
the app has novice programs
>>
>>35768757
>>>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
>>
>>35770610
>wearing rehbands inside out
>>
>>35770569
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.
>>
>>35770414
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)
>>
>>35770624
Wlers dont do lowbar. Plz breh
>>
>>35770633
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
>>
>>35770570
I think the app gives you "medium intermediate load" regardless of numbers as a starting point. At least for Android.

>>35770569
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
>>
>>35769192
watch pl motivation videos

find some heavy metal

think about some haters

trip in here, youll get some quick
>>
>>35770003
you speak Low Saxon?
>>
>really good bench session
>snap back city deadlifts and squats
On the one hand I'm really happy my bench progresses, on the other my T-Spine hurts...
>>
>>35768293

Done.
>>
>>35770736
No, but that's still preferable to what the guy in the video was doing :^)
>>
>>35768749

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?
>>
>>35770685
Thats interesting. Maybe i should read about sheiko again cause i didnt know the Progression was that fast
>>
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>>35768582

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).
>>
>>35770346
more ideas guys?

also thoughs on candito 6 week program, I'm tired of advanced TM
>>
>>35770414
+1 for 5/3/1 if you customize it to your needs and not just use the basic template.
>>
>>35770815
>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.
>>
How much joint pain is considered normal?

I've been lifting for a couple weeks and my elbows and knees are all like inflamed 2-5/10 the days after lifting

Icing makes it go away but idk
>>
>>35770569
I recommend balance posture and cardio exercises while practicing the form especially on dl squat bench.
>>
>>35770880
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
>>
>>35770931
Texas method is impossible to be efficient if you need to regularly perform a sport during the week.

Well sure you can do it but your adaption suffers greatly
>>
>>35770931

The majority of the work on sheiko comes in the form of triples at 80%. On paper, any given day is "easier" than an equivalent TM volume or intensity day.
>>
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>tfw cutting
>tfw went to Pizza Hut for the pizza festival today
>tfw ate 19 slices of pizza
>mfw all my hard work for nothing
>>
>>35770998
just puke
>>
>>35770998
Ahahahah iktfb
>cutting
>order dominos
>I'll only eat half
>ate the whole thing
>ordered another one the next day
>ate the whole thing
>back to bulking
>>
>>35770974
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
>>
>>35771012
joe?
>>
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?
>>
>>35771053
Joe is a pussy fatty
i.e he could never finish an entire pizza yet is still fat
>>
>>35771067
>Would I benefit from increasing bench frequency to twice a week and press frequency to once a week?
What are you doing now and what are your goals in training?
>>
>>35771087
SS and goals are to get really really really strong. As strong as Bodorio
>>
>>35771067
>>35771092
>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.

>>35771138
I assume you mean hitting parallell and no, box squats are a good "learning movement".
>>
>>35770381
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
>>
>>35771243
I had ITB issues when I incorporated running into my routine.
Never again lol.
>>
Gonna be running this while cutting. Any suggestions?

Monday
Press 3/5/1
Press TMxAMRAP (3 and 1 weeks only)
Bench 5x10
Row 3x5
Chin ups 3xF
Facepulls 3x12

Wednesday
Deadlift 3/5/1
Deadlift TMxAMRAP (3 and 1 weeks only)
Squat 5x10
Ab Wheel 3x10

Friday
Bench Press 3/5/1
Bench Press TMxAMRAP (3 and 1 weeks only)
Press 5x10
Row 3x5
Chin ups 3xF
Facepulls 3x12

Saturday
Squat 3/5/1
Squat TMxAMRAP (3 and 1 weeks only)
Deadlift 5x10
Ab Wheel 3x10
>>
>>35770892
Zero is normal. You may be low test
>>
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>>35768282

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.
>>
>>35771351
Dont wake the memes
>>
>>35768757
my ankles dont fucking bend that far
>>
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?
>>
>>35770132
peyton manning?
>>
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>>35771441
>>
>>35771414
Stay on SS for a little longer, add more pressing volume
>>
>>35771414
>>35771351
Somebody's hungry for memes
>>
>>35771351
>mfw i got my gym to buy one about a year ago
>it made squats too hard
>never used it again

kek
>>
>long femurs
>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
>>
>>35771414
Lateral raises. Your OHP is shit because your lateral delts are untrained.
>>
>>35771522
do only one set for deadlifts, and if you are in SS or whatever, do 2x5 on squats instead of 3x5.
Also, 2x10 light good morning for dem recovey.
>>
>>35771522
>ss deadlift programming
A literal fucking joke
>>
>>35771522
Eat and sleep more you faget.
>>
>>35771586
But mooom
>>
>>35770803
Of course I'll post updates re training my man. Ordered xxl as per the size recommendation,

>>35770775
Good lad
>>
>>35771604
But mom my ass. Lifting is literally the only valid excuse to be a fat, lazy piece of shit outside the gym. Do eet.
>>
>>35771567
I already do 1 diddy set and deload squat before deadlifts.

>>35771576
Suggest something better and quick

>>35771624
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?
>>
>>35771648
>Is this good for 9 months of lifting?
no you should try some other hobby, I'd recommend rock collecting
>>
>>35771641
>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
>>
>>35771563
dumbest shit ive read this year gratz
>>
>>35768757

isn't that only like 170?
>>
>>35769561
GL m8 smash it.
i'm the opposite. think i can hit PRs in bench and DL but not squat
>>
>>35771733
Good luck! Do well?
>>
>>35768757
his hip crease is like "barely" below his knees.
>>
>>35771733
i test tomorrow :^)
well i test squat and bench tomorrow. gym banned me from deadlifting so i have to dl friday
>>
>>35771522
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.
>>
>>35771467
I wish I was kidding, but it´s true (The OHP guy) also, i am probably the weakest one in here considering the time I have been lifting (3 years)
>>
>>35771720
170 or 190, depending on if there's one or two greens on the bar.
>>
>>35771366
but but i got dooooubles :(
>>
>>35771793
>gym banned me from deadlifting so i have to dl friday

what the fuck lad
>>
is Joseph "benchbro" Mobley here? I need to ax you a question
>>
>>35771793
Does your gym move the equipment outside only on Fridays ?
>>
Who has a bigger forehead?
HGH manning or panzer jäger ?
>>
>>35771623
Did you get the very rare camo edition ?
>>
I have constant pain in my spinae erectors from squatting,any idea on what could be the problem?
Are there stretches to alleviate the pain?
>>
>>35771718
Don't ever fucking talk to me again dyel faggot.
>>
>>35771648
Yeah man it's fine, it's not where you are but where you're going.

>>35771926
Tbh I don't get shot at enough to rate that
>>
>>35771950
>thinks lateral raises help ohp
>calls others dyel
>>
>>35771859
shoot
>>
>>35772007
They made my delts explode
>>
>>35772007
Yeah they do, but what would you know, you have not even got out of SS yet.
>>
>>35771793
>>35771793
>gym banned me from deadlifting so i have to dl friday
even tho it houses a powerlifting club??
>>
I'm probably going to get banned within the hour so ask me anything
>>
To all Sheiko-fags in here: Have Boris Sheiko ever trained a drug-free IPF champion or record holder that haven't tested positive at least once?
>>
>>35772070
tell ohp 1rm and make me laff pls
>>
>>35772088
someone post the list
>>
>>35771284
Anyone?
>>
>>35772098
You first honey.
>>
>>35772108
215
>>
>>35771854
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.
>>35772071
....yeah

They told us we can deadlift if we buy competition plates. I think they don't realize comp plates are also metal...
>>
>>35772120
Is that it? I press 216.
>>
>>35770478
w-which ones?
>>
>>35772130
ich fick dich weg du kleiner huurensohn
>>
>>35772039
Prove you're benchbro
>>
>>35772125
>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...
>>
>>35772149
*kisses gently*
*carasses neck*
>>
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Posting for the SSB memer
>>
>>35772156
hello sean :)
>>
>>35772125
>>35772125
>I think they don't realize comp plates are also metal...
implying they dont know exactly what they are doing
either they get their way or free eleikos lol
>>
>>35772190
I'm not Sean if you're bencbhro you could just put your trip on but you're not benchbro
>>
>>35772206
i have a direct connection to him though
>>
>>35772231
Fuck off Dino
>>
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>Fuck off Dino
>Dino
>>
>>35772007
My nigga
>>
>>35772309
Bodorio does lateral raises you dunce
>>
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?
>>
>>35772359
I'm just saying they're useless for natties like us @:^)
>>
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>>35770829
>lowbar like a real man
>>
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>>35772385
>listening to Duffin
>>
>>35772399
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.
>>
>>35772385
the wider your grip the less you can actually do this, but yeah its possible and most people do it without even noticing probably, also having big triceps and lats helps
>>
>>35772412
>not listening to the Mad Scientist of Powerlifting (tm)
>>
>>35772443
>Powerlifting

I don't see his name on goodlift.info...
>>
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>>35772450
>>
SBD wrist wraps coming today lads, hype
>>
>>35771067

you should for sure do that desu, my OHP still goes up doing it 1x/week and benching 2x
>>
Can I get some powerlift 2s when I hit 2pl8 squat?
>>
>>35772624
get them now
>>
>>35772624
Buy early, why waste time practicing form with shit shoes. Good squat shoes last for years
>>
>>35771366

after like 6 months or a bit less
>>
>>35772624
Don't get them ever. You're not some crossfitter, are you?
>>
>>35772458
Isley do you know what height JP is by any chance?
>>
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Day 1 upper
Thought I'd hate Hepburn less this time around
>>
>>35771648

It's pretty good. Don't do the regular 5/3/1 template that has you squat and bench 1x/week. Find another template or program that has you do them 2x/week
>>
>>35772701
>tfw coming up on one year of hepburn
>>
>>35772717
Damn, dude. How're the gains?
>>
>>35772694
I think he is 160cm or 165cm, also don't ask isley about people's height. Someone asked him how tall hubbard are and he answered 150cm or something to ridicule him
>>
>>35771691

I know this really great Eritrean rock collecting forum you should check out.
>>
90% squat buried
100% next
>>
>>35768475
>>35768520
I thought i was getting better....

I mean, yeah WL is fucking obnxiously frustrating but thats just the nature of it

though

>big ginger time bomb
made me chuckle for some reason

>>35769728
its muh signature.

people cringe at it but fuckem i do what i want
>>
>>35772889
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.
>>
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>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
>>
>bar hit safeties unevenly at the bottom of 100%
>got it no grind, but abs hurt

Fuckfuckfuckfuckfuckfuckfuckfuckfuckfuck
>>
>>35772948
>but abs hurt
ahhh strained abs guys is back everybody run
>>
>>35772926
It doesnt matter how many years it takes for you to reach a certain weight, what matters is if you're satisfied or at least feel good about yourself bby
>>
>>35772919
kek, i do literally whatever the flying fuck I want to do. today was a good example


>dynamic warmups
>started doing hang cleans, quit because i'm trash and back / arms were too tired
>started deadlifting
>315 x 3
>405 x 3 for two sets
>495 x3
>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 495
>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
>135 4x8
>chinups, 2 sets of 14
>pullups 1 set of 10


and then I peace'd out and now i'm here

instagram related

https://www.instagram.com/p/BBBK5SjTHzf/?taken-by=norsefat

https://www.instagram.com/p/BBBLhdmzH0l/?taken-by=norsefat

>DL is broken
>thanks shieko
>>
>>35768582
so kyoot
>>
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>>35773033
>quit because I'm trash
kek
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.
>>
>>35769192
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
>>
>>35773033
Stop deadlifting with mixed grip if you want to git gud at weightlifting.
>>
>>35773122
are you being serious? lol

>>35773106
th-thanks

>>35773110
I wish i could have your attitude
>>
>>35771694
>Hepburn
>Did DL twice a week 8x2 -> 8x3 adding two reps each session. (max dl around 140kg around that time)
>Couldn't sleep anymore due to feeling like a wreck
>>
https://www.instagram.com/p/BBBNKvAzA_g/

Got 390 and decided to call it there because going to failure alone in a garage has me spooked.
>>
>>35773133
Well yea. Can you clean with a mixed grip?
>>
>>35773160
they get by in strongman Tbh ;)
>>
>>35773172
Ayy bby wan sum fuk
>>
>>35773142
good job lad
>>
>>35773133
Hey norsebrah
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
>>
norse brah
there are lads in /plg/ that really like you in a no homo way
keep yo head up
>>
>>35773033
>as an experiment I literally lifted this weight with just my fingers for 5 reps
wat
>>
>>35773238
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?
>>
>>35773216
something like 5 years? maybe 6 idk

>>35773245
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
>>
>>35773256
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

but nah
it doesn't work like that so I'm still figuring it out

bw:70kgs ;_;
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
#shredded4summererr

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
665
get it nigga
>>
>>35773347
Oh. I thought you meant finger curls with 4pl8.
>>
>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
Welp.
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.
>>
>>35773358
how do you plan on fixing it
>>
>>35773357
>finger curls with 4pl8.
absolutely horrifying
that would be like a deathwish

>>35773347
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
>>
>>35773358
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.
>>
>>35773440
>Shoulder dislocates daily
what is this
>>
>>35773449
pop 'em out, pop 'em back in

simple
>>
>>35773485
>simple
ahahaha
*nervous laughter*

doesn't it HURT to dislocate your shoulder
>>
>>35773449
Hold broom handle, keeping your arms straight, then move it around over your head and as far back as you can, and repeat for reps
>>
>>>/tv/65348248
>>>/tv/65348248
>>>/tv/65348248
>>
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>>35773515
>*nervous laughter*
>>
>>35773440
>tfw not sure if stealth sean-post trying to get faceguy to post numbers
>>
>>35773544
>as far back as you can
how far back is the angle that is optimal?
Do you do this slowly or fast paced and how many reps/sets

>>35773564
lop
>>
>>35773571
oh shit I didn't think of this!!!
>>
>>35773571
>sean
I'm not sean though, but yeah it was a cheeky try atleast.

I can prove it too, I'm a swedeanon.
>>
>>35773586
>lop

whats that?
>>
>>35773586
https://www.youtube.com/watch?v=hEPlDmu5pBk
>>
>shirt comes off
>Converge comes on

digging deep for these deadlift rn
>>
https://youtu.be/uwQ6PLCsPIo

Lads sheiko asks me to do deficits. Is this right, or am i doing it wrong?
>>
>>35773645
That's a big deficit
>>
>>35773658
UU
UU
>>
>>35773658
standing on two bumper plates.
>>
>>35773623
it's the sound of laughter
lop lop lop
>>
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>>35773374
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.
>>35773571
kek, I thought about it, but he mentioned ratios, so.. :^)
>>35773440
>>35773620
>mfw had it all typed out before I saw your second post
>>
>>35773687
If I removed one of the bumper plates, would you have better form?
>>
>>35770334
I think I finally found out how to go to worlds
>>
>>35773628
thanks brah
>>
>>35773695
It would be extremely pleasant
>>
>>35773694
not sure if this relates to your issue but might help
https://www.youtube.com/watch?v=N6q58GsOQ20
>>
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>>35773713
>>
>>35773694
>>mfw had it all typed out before I saw your second post
so.... close....

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.
>>
>>35773713
For L2
>>
>>35773725
Top
Kek
>>
>>35773701
do share you honorable tactics
>>
>>35773701
>not posting the dress pic
i had a feeling al along Tbh
>>
>>35773744
>not getting it
stop drinking with your boyfriend
>>
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>>35773750
The outta my way pic showed better how ridiculous it would look
>>
im guess this whole transgender thing is just a proposal and hasnt actually went through

...right guys?
>>
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Johnny Burrito has released his squat program

http://www.canditotraininghq.com/free-strength-programs/
>>
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I'm going to bed. Sleep was one of the things I meant to improve this semester, but I continue to fail in that.

>>35773716
I'll have a look tomorrow. Thanks man.
>>35773645
You need to be tougher on the lockout imho. Webm related.
>>35773722
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).
>>
Best exercise for erectors/posterior chain that won't beat me up and is not hypers (no hyper station), go.
>>
Who here /waytoomuchfemaleattention/?
School just started and I'm lifting at uni gym and got approached once and keep getting eye raped. It's really oppressive
>>
>>35768464
Totally this. Pity he can't bench or handle his booze though.
>>
>>35773805
>american programming
>>
>>35773876
MAKE IT STOP.
>>
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>>35773861
>>
>>35773833
gn facebrah

>>35773801
ahahahahaha
the pc faggots have won
>>
>>35773833
natti :)
>>
>>35773866
That's Isley you're thinking of
>>
>>35773848
>cant think of any low load deadlift variation
cmon lad, use some brain power
>>
>>35772173
Thankee sai.
>>
>>35773695
>>35773713
>>35773725
Nice lads
>>
>>35773918
Might just be a Melbourne powerlifters thing, if you ignore Steve Pritchard and a few others that is.
>>
>>35773848
SLDLs, RDLs, SLDL or RDLs with snatch, KB swings, Cable Pullthroughs, Good Mornings, SSB Good Mornings, Zercher Good Mornings, Seated Good Mornings...
>>
>>35773861
Nah I just get guys doing that, and chicks who want to know how to bench.
>>
>>35773833
What the fuck did I just watch?

And where can I watch more?
>>
>>35773979
>>35774069
Actually thinking of seriously incorporating >kettlebell swings for just a few easy sets every day
>>
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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.
>>
>>35774208
congrats!
>>
>>35774160
>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.
>>
>>35774208
>not quite sure what I'll run yet.

More sheiko...
>>
>>35774240
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.
>>
>>35774208
D A I L Y
M
A
X
>>
>>35774208
My recommendation for 9 weeks out would be to work up to decent volume, peak volume in week 4-6 and then slowly taper. Maybe a week of rest/phillin around before that
>>
>>35774208
Smolololov. If you're not injuring yourself, you're not trying.
>>
is benchbro here?
>>
>>35774317
>If you're not injuring yourself, you're not trying.

This is literally true.
>>
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)
>>
>>35774421
>5/3/1

Found your problem

That will be $120
>>
>>35774317
Powerlifting is what you do between injuries.
>>
>>35774421

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?
>>
>>35774223
thanks, good luck tomorrow!

>>35774257
I've already run two cycles of it, 20 weeks total and my joints are bothering me.

>>35774277
I have no idea how to go about something like that.

>>35774301
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.

>>35774317
>doing smolov when I barely total 5x bw and I'm slowly trying to be less fat

nah
>>
>>35774421
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.
>>
>>35774463

I will only be happy when I'm in an electric wheelchair.

>>35774435

Too true.
>>
>>35774512

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.
>>
>>35774421
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
>>
>>35774421
TSA's nine week program had really fun benching.
>>
>>35774470
You squat to a semi-grindy near-max every day then knock off 10% and do a few more sets. Boom.
>>
>>35774550
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.
>>
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>>
>>35774597
Huh.

Well, I'll consider it.

just gonna have a wank rn
>>
>>35774681
>>35774681
>>35774681
New thread

>>35774681
>>35774681
>>35774681
Thread replies: 402
Thread images: 50
Thread DB ID: 472688



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