Welcome to /PLG/ Powerlifting General.
For the purpose of competing in the SPF
>Fraud & cheater edition
Post progress, PR's, meet videos, lifts, or anything Powerlifting related.
Although they've been about this good for a while I guess
It's how my suit works best, so I figured I'd get more transfer actually squatting wide
But if your suit helps the most for hip extension, why not focus on the part that the suit doesn't help for (knee extension)?
A bench shirt helps the chest, so those guys train the part the shirt doesn't help with (the triceps).
Why would a squat be different?
>never once in my life did I pull a Strik or a Norton
Yeah because they've competed in the IPF and the best you've done is FIPA or w/e
But in two months you'll be the same level as strik
I'm calling the natty police on you
>Seems like you went from narrow to super wide.
>Have you tried something more moderate, inbetween those stances?
Yeah now and then. Last week my hamstring was hurting bad for some reason, although that's gone away completely now. So I squatted slightly narrower than usual
What's the difference between sumo and a narrower stance? I've been doing them recently with the narrow lifts as well but I have no idea which is best or whice muscles they work differently.
If you're doing it controlled and it's not too much, then it's fine.
Many oly lifters do this too.
Knee varus is just as bad as valgus.
Do both, and use the one you're strongest with in competition.
According to emg research, sumo uses more quads and less calves, but other muscles seem about the same.
Anecdotally, I find sumo to use more adductors (inner thighs), less spinal erectors (spinal back muscles) and less forearms (range of motion is shorter and lift time is shorter, so forearms have to hold on less long).
I'm doing this for bench, is it any good?
I took it from a youtuber
3x12 at 60%
3x8 at 70%
3x5 at 80%
2x2 at 90%
That's only one workout(for bench only)
Once you are able to do that in a single workput and with good technique even in the 2x2, you wait 3-4 days (you can do some light work here) you try your new 1RM and do the same, according to your new 1RM.So more or less, weekly progression
I did it today assuming a 1Rm of 225lb/100kg and wasn't that hard, I'll test my max on wednesday and on friday I'll do the same.
Huh, this session actually went better than expected. CGBP 135x5x5 and SOHP 75x5x5, both @9. Can't wait 'till next week when I'm actually properly recovered.
Back is pretty much all good again too. All in all a good day.
Great session today.
My idea to just go in and do whatever the fuck I felt liked doing was great. Had a lot of fun this session and my quads are already sore because I have done a squat set over 5 reps in like 8 months or something. Definitely gonna keep doing this once a week for the next month or so. Will do the same thing with deadlifts tomorrow.
405 is lifetime goal. Might hit it by the time I'm 30ish.
>tfw not sure if 7 years is even enough time for that
Cheating is great senpai. 10/10 would recommend.
kek the powerlifting team did a 100m race after practice yesterday. it was pathetic.
max is 518. There's a 100lb bumper on each side, a 100lb metal plate on each side, and a 45lb bumper on each side lol. but yeah we have the newbies use a 100lb plate and it looks funny seeing them struggle with "one plate" even though its 245lbs
I know u guys don't critique programs but I feel like I am really special and unique and that the whole world revolves around me so I expect some positive and motivating comments about my programming.
Inb4 it's just ss
No it's not ;^>
right sean, we discussed this. my 3rms are still higher than your 1rms.
kek didn't time it. one guy was pretty fast, and my 100 isn't so bad. but the bigger guys were RIP
my feet are turned out. also i've never had and side knee pain. thanks for your concern though.
they are turned out, but not in line with your knees.
but if you don't have any knee pain, I guess it's not a problem.
I'm just saying because I instantly felt a great deal of knee pressure when I tried doing it like you.
on the topic of deadlifts
i pulled a max conventional the other day and legs were shaking pretty bad when pull reached the knees
checked video and bar speed looked decent and didnt slow down, but the shaking made me feel like i couldnt lift any more
is this just a form issue?
anyone elae do this here/ any input?
I dont film warmups
I do have videos of me pulling more than your twin body will ever achieve, however
never fix it?
i failed a deadlift at a meet before doing that... twice
when i pulled the max the other day it felt the same but kept moving
it seems like a split second make or break moment if i make it through or not
>or get stronger.
so if your a shaker you think its just something thats going to happen at max attempts?
i just see people grinding at such a slow speed and wish i could do that
but with me once i loose speed im done
Gotta give Isley credit for being able to get humor out of the faces he makes. I'm pretty sure he's the one who made this.
ah sean, i had hope that you would take this opportunity to prove you aren't as pathetic as everyone thinks you are.
enjoy your 200kg deadlift that accompanies your 170kg squat and your broken shoulder.
(neither does captain3plate)
niggers of plg stinky paki man here again,
making a video and need a song
(current song is filler)
dubs insta gets song otherwise taking requests
Also I think you should put the nation of the lifter next to their name =)
Song wise idk, I like dancepop remixes so maybe something like this
how do i fix forward lean in the ascend of the squat? i know the key is to keep on your mid foot but i cant actively do that in the bottom. maybe widen out stance a bit? im like shoulder width which is pretty narrow for a 6'2 dude i suppose
those are both not the problems. im braced pretty well and i barely squat to depth as it is. its just i raise my hips too fast out of the hole which leads me too believe too much weight is put on my heels. but i cant really find a way to correct that
well the shooting up causes forward lean (more horizontal torso angle due to higher hips). and my quads are pretty strong relatively. i frontsquat 3 plate and backsquat barely 4.
>yfw sean doesnt know sparrow is in the uk
>yfw he doesnt know shes been living with isley for 4 days
>yfw he doesnt know
honestly think i could have done a double with it on the day tbqf
how much is it?
just seen blessings inc. is offering cheap coaching
im a bit injured again so doesnt really matter to me but i would like to try it if i was able to stay functional
was that supposed to be /week?
>i think blessings is more just giving you programming and not coaching?
very well could be
i think tsa also seem like they would be more experienced as well
how does tsa qualify for coaching tho, or any online coaching for that matter
yeah sorry. 120/month
tsa does have more experience for sure, but blessings and rice are both being coached by TSA so i'm sure they have some framework. i'll let you know when i find out how it works. i assume more frequent updates, weekly adjustments to the program, exercise selection and mobility work, form checks, etc.
>i'll let you know when i find out how it works
your a good lad joff
really think i might give it a go with blessings if my body decides it wants to work again, especially because of him being coached by tsa part
does seem a bit of a waste that all these coaching options seem to include a facebook group ... and i dont have facebook
If this is true, we can finally get confirmation on what Sean looks like.
Wonderful. Maybe when this Sean Cult is burnt out we can talk about powerlifting again.
just make a facebook group solely for the powerlifting lad. its not like you need to add people you know in real life and what not.
we do have confirmation on what sean looks like....
That appears to be a picture of dino, a series of photos he's been posting for the last year
Tell me why Sean would drink kentucky whiskey, or have poo coloured eyes when its confirmed he has green eyes
tl;dr NOT Sean
You can ask sparrow, the only person whos seen him, if said photo is him or not
You have her facebook
Day 108 blog: decided to try something different. Warmed up squats, and went for a 4pl8 amrap without allowing grinding. Got 8, which is a 4rep PR over what I did about 50+ days ago last time I tried it. The first 4ish were atg, switched to IPF depth after that.
Oh yeah wanna post screenshots lying twink boy? oh wait maybe because you didnt ask her, too afraid to talk to a girl, twinky?
If I'm running C6W and I can't always be fucked testing my max. I like the program but having to rest my 1rm every 5-6 weeks will get old
All good to just bump my inputs up a little and red? I'm not too worried about fast progress so can do a easy increase.
Working on my new programming for my upper body. Probably gonna be something simple like this because I just need to get bigger pressing muscles.
>inb4 531 is a bodybuilding program
I know. High frequency benching didn't do shit for me, so I'm trying the opposite end of the spectrum.
M: 531 bench, an ass load of dips, face pulls, and side raises
T: an assload of pulldowns, shrugs, and curls
R: 531 the press, an ass load of dips, face pulls, and side raises
F: an assload of pulldowns, shrugs, and curls
No deload because I'm not a pussy.
bro you're doing 11 working sets not counting warmup sets. all that with a 1rm of 225?? you only hit 2pl8 max and you're tryna do some whack shit.
do 5/3/1 for bench till you can hit 3pl8 then come back
There are people here who will be dicks regardless of strength. This is 4chan. I'd be nice though.
Most of us just like to talk about lifting heavy stuff, and/or like to talk about random stuff with people who like to pick up heavy stuff.
Holy shit 10/10
Okay then. For the record I know I'm fat and weak, hence the name. Currently sitting about 100kg@6'1 and just starting to get into Strongman training.
Smith deadlift: Up to 1x3@180, 5x3@160
High incline bench: 1x3@75, 5x3@65
Random curls/lat raises/flies for assistance.
Pretty basic routine I got given - pick a press, pull and squat or deadlift for each session, work up to a heavy set then drop back 10% or so and hit more sets. Rep ranges change week to week (8s, 5s and 3s are what I was suggested. We'll see how that goes). There's going to be a fair few variations involved rather than just the big lifts because, well, strongman and I need to not-suck at lots of lifts more than I need to be great at a couple.
I know the smith deadlift is going to look absolutely retarded but there's a purpose to it - the next upcoming comp is likely to have a car deadlift in it and that's the closest thing I've got to an analogue.
>I know the smith deadlift is going to look absolutely retarded but there's a purpose to it - the next upcoming comp is likely to have a car deadlift in it and that's the closest thing I've got to an analogue.
There has to be a better way
blaine sumners new gym.
bretty sweet, but I really don't like white. It throws me off
how would you change this if it was yours /plg/
>dark grey, maybe charcoal black walls instead
>get some artsy friends to come up with a cool logo for whatever I name my gym
>have it painted on the wall
>Pictures of world class PL / WL / strongmen during crowning achievements
>probably a louder stereo most likely
>probably a WL platform bar and plates
>chalk stand instead of bucket on the wall
>mirrors pls i need to see da pump
>large TV wall mounted and hooked to a computer for spreadsheets, music control, ability to look up random youtube videos if needed & immediate training playback if desired
There is a better way. I used to play with some strongman stuff.
Look for a shrug machine with side handles like pic related. Load it up with a dickload of plates and slam that bitch around. It's a lot of fun to play with.
Trap bar DLs are okay. Wrong feel, right grip.
Rack pulls, even high ones, are probably a better option than Smith machine imo.
but really the best option in strongman for not having a close analog is just getting as big as you can with the related muscles.
>tfw dragon's milk reserve put me at exactly my maintenance yesterday night.
It was so fucking yummy.
Not that I've found. Its retarded as fuck, but the smith machine here has about the same start height and angle (starts maybe two inches off the floor and moves slightly back in towards you similar to how a car deadlift does).
I'm well aware of how stupid it sounds but it is the closest thing to the actual movement I've been able to find aside from actually training on a frame and I can only get to the actual strongman gym one day a week.
Forgot picture, like an idiot.
Cheap arse local gym. I've got a cage, platform and bar to work with and about a dozen pin-loaded machines aside from that.
Also its a front-handle deadlift frame not a side-handle one in the comp. Fairly low pickup too.
Some power lifter gave me a bench press routine to do this week. Is he fucking with me?
8xmax effort, 5x5 max effort. Rest as much as needed every set. So for me, it'd probably be 8x225, 5x5 240
Sometimes I just keep my pint a "secret" from myfitnesspal
>Chalkboard on opposite wall
Most of our programming accounts for warmup. But yeah, something like
Oh, i forgot one thing, I would totally buy one of those fuck-huge USAPL banners and an identical USAWL one.
Maybe an Eleiko banner, maybe some smaller ones with shit like SBD, rehband, titan, rogue, etc etc.
Not sure about everyone else but it seems like a lot of trips are getting a little worn out in general. Me and big Aaron are in a "do whatever we want" phase. I wanted something bodybuildy so I'm on c6w for lower and his advanced bench program+accesories for upper.
Just want more mass before trying to get strong again, nomsayin?
Good news lads. Doctor thought I tore both pecs. Ended up only just being strains, which is still a partial tear, but they're very minor. Woooo! Only actual issue is SC joint inflammation.
Nice lad happy to hear it. How did you do it again?
I seriously thought I tore one deadlifting at my last meet. It was sore for almost a week
Yeah, why not? Progress is progress.
>mfw coming up on week 2 squats
>mfw no face
week 2 is tough but can be as tough as you want it to be which is something.
I got 10 on the second day, it was almost max effort which was a bit stupid but I felt good after it all
Dunno about my right side, probably from the third time I hurt my left pec, or think I did, but my left side I fucked it up 3 separate times. First time, first week of January, I was walking to class and I slipped, but I didn't fall. I flexed the fuck out of my left arm and pec though. Felt pain in shoulder/edge of pec. Hurt for like 10 minutes and then pain went way. The week after I was setting up for bench, still doing warm up weight. I wasn't even grabbing the bar very hard, and in fact I didn't get a chance to unrack the bar when pain came in, same spot as the time before. Pain stayed for 10 minutes, went away. Finished rest of my bench sets no problem. Then, finally, the week after that, on Friday, was squatting and I was staying really tight. On my last set, last rep or two my chest went numb, starting from my left shoulder but then migrated to both pecs. So glad no major tears. If you were to see my arm and armpit though, you'd be shocked that it was only a minor strain.
Thats not a powerlifting routine, thats just bench.
And SC joint inflammation has been coming on for a couple weeks. Was suspecting that I had some, but I'm not a doctor, so I wouldn't have known. Probably came in from getting used to my college's equipment again after using very different stuff for break.
Fuck I wanna hang out with Adele
Actually forget the flag. Mural of Pokemon 1-151.
Fight the urge to go ATG. Fight it. Your first two looked great then it got gross.
Injuries are shit.
S P O T O
I'd hang a giant Westside poster and get a fuckhuge monolift that would never get used just to irritate IPF memers.
>I'd hang a giant Westside poster and get a fuckhuge monolift that would never get used just to irritate IPF memers.
>not getting so tight on squats your pecs tear.
Leaving pounds on the platform lad.
What does spoto shot mean? Google gives me nothing. I know who spoto is, and I feel like the shot is a slanger reference, but I have no idea.
Wouldn't even mind desu.
I think they are big in crossfit also.
This is true.
>What does spoto shot mean?
You'll find out when I'm finished with my 1785 page ebook on how to not suck ass at benching. Exclusive previews are available to my friends on plg or for wildly exorbitant fees.
>I think they are big in crossfit also.
That explains it. Thanks.
Ah, a boardboard press. Nice.
I can smell the whisky on his breath through the youtube.
When people ask how you injured your chest, just say "Squatting".
>not having a dedicated 5 board
Here, you can jack it to Shahlaei doing his best Fred Flintstone impersonation: https://www.youtube.com/watch?v=6DmheBCoyvc
>implying they haven't been there the whole time
Every time they start doing well Z and Shaw eat them. It's the circle of life. They started giving their leftovers to Hall instead of Hafthor though.
Because Savickas and Shaw are around. Hafthor beats everyone else, and the field is stronger than ever, but unless both of those two are hurt or sick or something, he's stuck being a bridesmaid and never a bride. In theory he could grow to improve his performance on the brute strength events, but that would bite him in the ass on the events he already excels at.
Shaw is also considerably bigger than Hafthor these days.
Hell yeah I did
335x3x3 was easy. Was supposed to be rpe9 and I figured I should keep it conservative until I'm used to it.
It's fun as fuck and feels way better than the red one I've used before
The yellow's the most user-friendly. My experience may be skewed because the red one I tried was too small, but it was a pain in the ass, fucking up my groove and whatnot. The blue just seems pointless. Team Black and Yellow for me.
I'm supposed to continue the rampage tomorrow, but today's workout fried me. It didn't feel bad, but holy balls I've been tired since.
>6" block pulls 635 x 5 x 5
>Block rows 315 x 15 x 3
>Band leg extensions
>Shrugs 545 x 20 x 3
The block pulls were supposed to be 585, but I'm sick of 6 plates.
>Do you feel like shrugs do anything?
IDK, I've only been doing them for a couple weeks. I want a giant Kaz-tier yoke, so I hit the trap and delt work.
>band leg extensions
I know, right? I couldn't be bothered with lunges or split squats or whatever after the pulls.
I'm starting to wonder what my actual deadlift is these days. I'll continue to bide my time and eventually crush a colossal PR.
>I just want a yoke like one of the strongest guys of his time
I have super high trap insertions so one day I'll get something gud.
Also I never saw why people didn't like maxing but really there's no point in stalling progress just to see a new number