welcome to /plg/ - Powerlifting General
for the purpose of being a better athlete on the platform
>Superb Owl edition
>You will never fuck a girl so good she takes you to Red Lobster
in for missing marcel
Reposting this in case anyone else wants to chime in
Which bench program have you had the most success with? Currently benching 125kg, weighing 100kg, 5'10, orangutan arms so slow/no progress. Technique I've got down by getting input from good powerlifters (arch, shoulders back and down, wide grip)
5/3/1 used to be pretty meh for bench, but lately it's been blowing the fuck up and I've been cutting.
Kinda tempted to try a smolov jr one of these days.
I'm slightly beyond 1/2/3/4, been lifting for two and a half years now, but for the next few months I'm barely going to have time to lift as I'd wish. I guess I'll be able to spend half an hour per day or less, and have access to a barbell and weights, and I've been thinking on focusing on one exercise each day, if I get some more time maybe add some accesory or whatever. Please keep in mind that my main goal is not to keep gaining strength or muscle, more like maintaining as much as I can and keeping a balanced body as well as geting some good healthy exercise daily. Also I won't be able to eat as much or as good as I'd wish, so some muscle loss would be expected anyways.
How bad would this be? If I wanted to add some farmer's walk, what would be a better option?
Over Head Press
>Also I won't be able to eat as much or as good as I'd wish, so some muscle loss would be expected anyways.
What? Why? There is literally no reason for this, ever.
Just do 5/3/1 "I ain't doing Jack"
Hey plg what accessories would you add to madcow for bodybuilding without compromising recovery?
I would ask the rest of /fit/ but i feel dumbfuckery is less rampant here, even if this is a powerlifting general
I'd eat more.
Srsly though, accessories should be tailored to the lifts your working firstly, your weaknesses secondly, and biceps thirdly, cause working bis won't hinder any compound lift.
Rows and Chins are a must
Curls and ab stuff are a maybe.
>have to grind first squat of 3x3
>decide to fuck it and do high bar for the next hour
>still feelin brutal DOMS
>afraid to rolling again for fear of passing out
are you happy with how the owl went
why are you on 4chan after having just banged 2 girls (I assume at once)
>most career wins
>most career MVPs
>Most career TDs
is Peyton the GOAT?
have you seen the sheiko expert around? I have questions for him too
ohhhh my gooooood i ate so much fucking foooooooooooooood and it was just to watch the buncos win. living 6 hours from denver blows, its all i'm going to hear about for the next month
>vikings superb owl when
I was 124.7 this morning, who wants to take bets on what I weigh tomorrow morning? I'm banking on 127.2
>>vikings superb owl when
maybe after you realize your qb is a meme RB baby
>new windows notification
>we've made an album of your best images!
>screen becomes pic related
Is this what my life has become
Opinions on 5/3/1 for intermediate powerlifts?
>still waiting for Peyton to dab on podium
Not strictly optimal. Low volume, low frequency, meh specificity.
I find it super enjoyable, BBB is fantastic, and it can be easily customized to be better for PL.
Give it a shot. The best program is the one that keeps you coming to training.
if you can progress on it, yeah TM is probably the fastest. maybe add RDLs of VD to get a bit more pulling volume in, and drop OHP
--this is if your goals are purely to bench, squat, and deadlift the most.
I've been running home brew PPL
And liked it, but figured progression would be better on a tried-and-true program. Made the PL team and they have me starting on 5/3/1 I'm just not sure how quick progression is and if it's possible to make it any better with added accessories.
Lifts (lbs) 1rm
I know my squat and dead are lagging. Had to rework technique because my hamstrings weren't being used in either. Led to disc issues, so I started from the bottom (now we here.)
probably best to stick with people who know what they're doing, i.e. the pl team, than go off on your own. benefits outweigh losses imo. i just wouldn't follow 5/3/1's progression, i would test a new 1rm attempt every 4-6 weeks and i would increase the relative intensities for each rep range, on top of adding some useful accessories like paused dls and paused squats.
>just kidding. how long have you been lifting?
2 years, but desu my lifts haven't changed in almost a year because I don't sleep enough and work has been keeping me out of the gym as often.
I never felt my glutes working nor did I ever actively brace them in the squat - I can't keep tension in them, as soon as I just go down a out 1/4 I lose it.
Is that just not possible for some builds? Or is it stance related? Mine is quite wide and I push my knees way out in the whole. I could not imagine I should use my glutes in that position?
Just had a long talk with my mate at the gym today.
He's eating at a deficit but he managed to bench 5x5 140kg/309lb today, which is a 5kg personal best from last week. The week before he had a 10kg pb.
So my question is, how the fuck is he making strength gains while on a deficit? (He knows he's at a deficit because he's 10kg lighter in body weight since he started his cut).
If he's a big dude he carries enough mass that he could easily lose weight and still gain strength. When you are already lean and then cut that is when you lose strength/can't make PRs. If you are carrying a lot of mass to begin with you can get stronger while cutting because even on a cut he is probably eating more than his body actually needs. As he leans out and his daily intake continues to decrease the gains will eventually stop.
Just my $0.02
Lads im looking into a belt, I was a fanboy for inzer from all the YouTube shilling but ordering the forever 13mm lever will set me another 100$ for shipping (residing in Israel)
Are there any good belts that offer free shipping or maybe European belt vendors?
if your knees are tracking out and your hips are extending, then you're using your glutes m8
there's no "mind muscle connection" needed. you do not need to 'feel' your pecs when you bench, you do not need to feel your 'glutes' when you squat.
I think I've heard people talking about Wahlander being a good brand from Sweden. I'm not sure how easy shipping will be from them, though.
Because most of the lolfedders aren't autistic enough for 4chan.
Ah, ok. Yeah, they're expensive.
That's why I have an Inzer. :^)
If I ever have to replace my current belt, I might get one of the ones you can get labeled (like Pioneer belts or similar). It'd be pretty sweet to have something on the back of the belt... Maybe "ekkert mál".
>implying I give a shit about the IPF
yeah i know, i just seem to get like 10kg of squat progress in a month then nothing for 3
my bench is catching up and my deadlift 1rm is 40kg higher than squat approximately
how do i not let them ;_;
a) yes. look at the angle of his hips in relation to his knees. torso angle isn't 1 size fits all for squat morning - let alone the fact that his torso wasn't even that leaned over
b) it wasn't a problem of squat morning though, and making him "stay on the quads" would lead into too many unnecessary problems rather than fixing the root problem. the problem is he's fishing for depth trying to maintain an upright position, then going back to a perfectly solid, typical lowbar position.
fishing for depth trying to maintain an upright position, then going back to a perfectly solid, typical lowbar position.
what do you mean by this? i feel i can hit depth too easily in a way (can squat atg with heels together no problem) and this can lead to it actually feeling harder when i try to cut reps to parallel
should i start with a less vertical back angle?
>should i start with a less vertical back angle?
you should allow yourself to be less upright on the descent, ending in a similar angle to which you ascend with. that would be the ideal situation.
that being said I don't think it's a horrendous problem you need to worry about too much. some coaches actually advocate it because it "uses up" the quads before deferring back to the hamstrings.
just keep working on getting stonger (my original sentiment) because your squat is perfectly fine
>have tried foam rolling and lacrosse ball many times to no avail
>knees feeling a little sore after session this morning
>work has one of these things at the desk, just dig it the fuck into my quads
>actually works and knee feels better
Fuckin A I need one of these
>if your knees are tracking out and your hips are extending, then you're using your glutes m8
if he's loose in the bottom (lel) he may not be using them very well, but thats not really something you fix with "uh engage glutes i guess"
if you're fufilling those two conditionals, in the context of glute activation, then yes
by loose at the bottom I assume you mean allows lower back rounding - then he's not fulfilling proper hip extension, so glutes are not fully utilised/capable.
more or less a deload session
but im probably going to do 2 sets of pin squats and some back extensions i didnt have time for yesterday too, because im too autistic to let go
Yes sir. Seems like it would make sense.
Things are starting to get hard though for bench
I love me some sumo block pulls but it seems like they stopped working for me
nm, gonna go get some lunch then I have diffeq and I have to get a circuit design I made checked off.
how is your day friendo
I heard that shit was hard
I'm in class, about to start. Cross cultural marketing, what a joke of a class.
After that I have consumer behavior.
Sweating my ass off though, it's 72° rn. Was not prepared for this
Maybe he just doesnt want to be a fat piece of shit? ever considered that? He still has world records, while looking good
You have nothing while looking fat
>limiting himself to a weightclass
yes its called powerlifting for everyone who isnt SHW
Yes yes kindly do shed some like on how hancott is "wasting" his juniours while he shatters world records and is in good health, while you, Mr. weight-classes-aren't-gonna-hold-me-back, can't even fucking outlift people in your own country, let alone get into worlds
shut the fuck up and daily reminder there is no excuse to be fat and powerlift
Why do you even talk when you have no idea what you're talking about? Josh hancott has said numerous times he doesn't care about juniour records
Now kindly look up who has the open squat world record for the 74kg class
I'll give you a hint
His first name is Josh
going back to sheiko
first week of RPE based training left me absolutely #rekt to pieces, I don't think I'm responsible enough to be basing my training off of that kind of stuff yet.
so for now I'll just keep track of RPEs during sheiko and maybe revisit it some day in the future. had to lower my bench max because of my wrist bothering me into a narrower grip
I'd rather be a broken man at 60+ having lifted than being a broken man at 70+ and spend my whole life not knowing what I could have done with it regarding physicality
I loved calculus, I took it even though I didn't need to. Marketing it's really fucking easy, there are very few specific things you need to remember like equations, more just concepts. Quite a bit of writing, which I'm completely okay with because I seem to get shit done in half the time or less than my classmates
Pretty much the way I see it if you lift just to bullshit around and do whatever, it's pretty easy to avoid serious injuries or tendinitis.
If you train as though you're going to compete, you'll almost certainly develop some sort of tendinitis/irritation somewhere and some acute injuries as well.
But this is only while you're training that way. In the long run you'll likely have stronger joints and have fewer musculoskeletal issues as you age so long as you aren't powerlifting seriously when you're 50.
>so long as you aren't powerlifting seriously when you're 50.
I'll likely be training for powerlifting for as long as I can, but I do understand that I'll probably have constant nagging injuries, even after I hop on dat dere Vitamin T.
Glad I could help senpai
last thing we did was solving homogeneous first order stuff. but yeah, one of my roommates took it last semester and he said it wasn't bad, but he's also way smarter than me. the homeworks are already taking like 4+ hours, so that's a bummer.
I hated calc, but I was at least decent at it. tBh half the reason that I chose engineering was to limit the amount of essays I would have to write lel. and you get to play with some cool shit, which is fun.
>4+ hours for one class
Jesus dude. Homework for me rarely takes more than 20 minutes. Most of the learning we do is instruction, reading for most of my classmates takes about an hour because they can't kill their subvocalization. I typically don't study for tests until the day of, also.
Easy non STEM life
its so hard for some places to have strongman equipment.
its a shitload of investment, and it takes up soo much square footage... consequently that sort of thing isn't around much.
>homework for me rarely takes more than 20 min
some of you are alright, don't go to California tomorrow
I'm taking 18 units so it's pretty tolerable. Might take 6 this summer so my last two semesters will be piss easy
As long as I'm paying attention, yes. It's also easier to zone out so you take the good with the bad
How would deadlifting say 200kg on a 6ft standard bar, with 1 big 25kg plate + loads of smaller plates (thus only one plate touching the ground on each side), compare with lifting it on a 7ft olympic bar with bumper plates filling the bar out? Assume the bar height is the same
Must not be very difficult classes then, because I haven't heard of many people ever going over 18 credits ever. I'm currently taking 16 and I barely have time to lift 3 times a week desu. It's fucking insane.
My friend from Paraguay doing an engineering degree is taking 21.
I think different unis much classify them differently.
My brother did an econ degree at a very prestigious school and did 18 hours every year and did just fine so idk lad.
Daily reminder bagboyshorts goes to a community college for philosophy, is employed at a chinese grocer, and live in his GF's parents house, sharing a room with 5 of her cousins, sleeping in the middle portion of two, 3 story bunkbeds offered in this 10x10 crawl room he calls a bedroom
Theoretically 1 hour of class per credit. In terms of actual time I'm spending, with some classes, like labs, no matter the time, at least at my school, they can be anywhere from 3 to 4 hours. In terms of actual hours spent, I'm closer to 19 hours than I am 16.
>have to move hydrolic pump + motor
>spread feet out ~4ft
>grab supports with a hookgrip
>pick it with as vertical a torso as possible and a foreward gaze
>place it on the work bench
>my boss's face when
I mean I'm on SS so its not necessary for me to lift more yet, but I can barely squeeze it in with my work load during the school week for Monday and Wednesday. Could definitely do Saturday when I need to. 5 hours of Russian, 5 hours of calc, 3.5 hours of discrete math, 3.5 hours of bio, 3 hours of bio lab, not including homework every week.
It's worked to get my squat up, my bench was relatively ok for how long I've been seriously lifting, and desu its actually helped bring that up a decent bit too. My deadlift is absolute garbage unfortunately, but somehow my grip is caught up, rarely, if ever, need to switch from double overhanding.
reminder that pete is 24 and unable to train squat properly ever again
yea bro gotta add weight every season and progress as fast as possible the most important thing is that you can lift as much weight as possible next month disregard the next years
I mean considering how weak I was I certainly didn't mind. Besides, I'm doing the polar opposite of it once I'm finished anyway, so I'll certainly have more than enough time to recover
Sumo literally is more functional than conventional and anyone who thinks otherwise is just wrong. If you're picking up a real-life object off the ground, you're almost definitely straddling it.
The only practical things I've ever had to do in real life that resemble deadlifts are moving a trailer onto a hitch or moving boulders around for landscaping. The latter uses more of a sumo stance but the former can use either, and is a more common activity anyway.
It depends on the wraps. I have a pair that doesn't seem to add any weight, but I've heard that some types can add 40-50 pounds.
It's probably best to just treat them as a knee safety device.
Depends entirely on the wrap. If you are wrapping them yourself you probably won't get them all that tight. If someone else is handling you, depending on the brand you could maybe squat around 160kg with a good wrap and a stiff pair of wraps.
Rehbands add nothing but comfy. Anything you gain from them is likely confidence. If you were to get SBDs that are tight and crank them on I wager you'd add a few pounds. In my personal experience they helped a lot.
Looks like your problem could be sleepybutt. Try warming up with banded crab walks and standing on one leg and opening and closing your hips leaning forward a bit by pointing your hips at the wall and then the ground a few times. Gotta wake up your glute med and min to get better abduction so you don't get dat valgus