/PLG/ - powerlifting general
reminder that you can get a free smothered burrito at qdoba if you bring a grill to kiss
Guys lets have a moment of silence for norsefat. I bet he hasnt had sex with his gf in 3(!!) days
Didn't women constantly lose to men at chess competitions, which eventually led to a women's division?
Even if you stuttered out "ughs" like a caveman at a frat I'm sure girls would still bang.
Yeah thats never going to happen.
I hit 279 in training before i crashed and burned, and realistically thats that most I'll ever squat.
sounds kinda gay to me senpai
i don't think thats how it owrks
kek, now i just need to find a first date
nigga aren't you like in your lower-mid 20s
Equipped this cycle
I worked out how to use the Velocity! Wooo!!
>I hit 279 in training
>realistically thats that most I'll ever squat.
>Added a reaction pic after the webm
All hail Isley the fucking retarded
yeh, I think I'm 24, will be 25 in july (holy fuck where has the time gone)
I mean, its true.
to get better you need volume, and the #1 thing I don't like is volume
>Make a webm of the wrong set with the wrong name
Ffs I'm on a roll. Next you'll be calling me Norsley
Indeed. Here is real 255kg set. Only a little less fast.
Still deloading. I hate deloading. Knees were pretty sore after squatting. Hoping it was just because I forgot to buy more tape so I wasn't able to tape my knees.
What can I do better on Front Squats?
Tried it. It sucked. I need 2x the mobility
Also this is how the session started. Eq deadlift is a cunt. It didn't get easier, I got less pathetic
>to get better you need volume, and the #1 thing I don't like is volume.
That to me sounds like you need volume to improve but don't want to do it because you don't like it. Doesn't sound like you can't, just that you wont. But maybe I don't get it.
If you're truly out of options, pay some coach to unfuck your shit. Go to the RTS store, buy a consultation session and cry your heart out to Mike T.
I think what you really need is some quality outside perspective. Cause right now you're thinking yourself deeper into the pit of despair every day.
I believe you can get out of this, Norsie.
>Is the velocity rather shit?
I can't really say tbqh
>Walgermo has frequented a tailor a lot lately with his velocity.
I'm going to do the same as I get better with it. Atm ALL my kit is really loose.
>Aaron Worlie can PR in all three lifts on the USAPL platform
>feel great about himself and powerlifting
Just kidding Aaron, you'll do all those things and more.
because I can't fucking handle or stand volume. there's no point in doing something you don't enjoy
surpriiiiise i only ever got into powerlifting because i was initially good at it, now that i realize i'm not actually good its not fun any more
weeeeeeeeeeeeeeeeeeee LIFE IS A HIIIGHWAY
i WANNA RIIIDE IT ALLL NIIGHT LOOONG
this would be a waste of my, and Mike T's time
700 conventional / 600+ sumo
thats actually my thoughts as well. the i get the intensities I want and might still get the stimulus nessecary (maybe)
yeah, like C&J and snatch : ^ )
You just need to get qualified mental help and then you'll PR in all lifts. I don't mean to sound rude but from what I see from you on 4chan, you have problems and your writing style is really annoying.
>I can't do powerlifting because I'm self coached and cannot handle volume
>I should switch to weightlifting instead!
Literally what is the problem with training like the Body Oreo? I get that the fatigue can get a little overboard, but as long as you learn to listen to your body and auto-regulate, you shouldn't end up destroying yourself.
>Literally what is the problem with training like the Body Oreo? I get that the fatigue can get a little overboard, but as long as you learn to listen to your body and auto-regulate, you shouldn't end up destroying yourself.
did you not see what happened when i did the same thing as the captain of the friendship
i fucking overtrained, crashed and burned because i have no clue what i'm doing, and i can't trust training so i fucking panic and stress myself out even further.
it literally just can't be done.
>What can I do better on Front Squats?
A little difficult to tell, but probably knees out more. Your FS doesn't really look shabby tho, imho.
Are you considering your RPEs when you're training? Not considering as in using them, just keeping them in mind in order to slowly move towards RTS-style programming.
>i fucking overtrained, crashed and burned because i have no clue what i'm doing, and i can't trust training so i fucking panic and stress myself out even further.
just confirms what Ive been telling you for a while; find a place where you can get a good PL coach
you're STEM and youre graduating rn, correct?
start fresh, find a place with a coach and get to know him
Friendship is the key ingredient to surviving Sheiko.
Ask your mum to come to the gym with you after the first few weeks for moral support and you will be fine.
thats so easy when you're a chemical engineer and oil is $27.45 / bbl
literally, the ONLY job prospect I have (if the position hasn't already been filled, which I found out they've already interviewed some people for it) is a fucking metallurgist job for the same company I worked for this summer (wake up at 3:45 AM and get home at 5-5:15 PM every day) in, once again, bum fuck no where northern nevada.
life is just not going to give me anything I want, its easier to quit and bitch about it on an ethnic ukrainian khokhol styling board
ive seen you talk career before and you are way too pessimistic
my brother works at IBM and he says the people in his general area have a minimum of a MSc, but not in anything specific. There are guys there with physics degrees, chemEng etc
you can get far with a MSc in chemEng, it doesnt have to be in chemistry if you dont want to.
more than anything else, the degree shows that you are capable of understanding a scientific approach and that you are probably smarter than average and has a trained brain
>tfw the only "woman" to make it in the LoL pro scene just got fired... and was actually trans
I have an issue concerning deadlift form. I am built pretty disproportionate. I have long legs, short torso and short arms. While trying to deadlift conventional i cannot reach the bar in an optimal position if I dont round my back. I have tried pulling sumo but it feels weird on my hips and I cannot recruit as much muscle as effectively as when I round my back during conventional. What to do?
Because Sheiko says no deloading during the transmutation phase. I will try to get it right tho but I am still interested if there is a chance i could ever get a goos conventional pull
Unless you want to take the risk of thoracic spine herniation, which is, admittedly, somewhat lower than either cervical spine or lumbar spine herniation, or you decide to get extremely strong quads to squat the weight up, which if you go this route, you might as well pull sumo anyway, then probably not.
>trying to dominate me
>with a sub 600kg total
weightlets, when will they learn?
1) Is my squat okay?
2) How come I can squat highbar but I cant squat lowbar with proper form? Doesnt highbar require more flexibility than lowbar?
>57 reps of deadlift later
>another 50~ reps of squats on friday and MORE deadlifts on saturday
>next week is higher volume
>1) Is my squat okay?
I think it looks kinda good, you just need more time under the bar to perfect it.
>2) How come I can squat highbar but I cant squat lowbar with proper form?
What part of the lowbar do you have problem with?
>Doesnt highbar require more flexibility than lowbar?
Only if you do some kind of oly floor-defiling ATG squat. Highbar is easier mobility-wise since the weight is more "on top" of you, making it more like a front squat.
Pretty nice squat op. Keep this form and progress in weight.
You probably can't low bar squat because it feels akward for most people if not tought correctly. You could also argue that you need better flexibility in the hips but i'm pretty sure it's just a technique thing.
Well its weird, but for me the hardest part is just holding the weight on my back. I always feel like either im holding the weight up with my arms and then get fatigued and drop it, or i feel it in my lower back and feel like im about to injure myself so dont push myself.
I doubt I could unrack 115kg lowbar and hold ot for more than 30 seconds.
Training might be it, cause I just taught myself with youtube videos - obviously not ideal. Its probably something I should learn how to do at some point to be honest.
>tfw birdy will never rest her head on your shoulder
why even live ;_;
Lads I suddenly woke up today with this sharp pain on one side of my tailbone when I squat or tense glutes together. Yesterday was deadlifts and my erectors are stiff today, but nothing straight afterwards hurt. Painful as fuck desu
they are only effective when used in combination with caffeine and metal music
So it looks like low bar is what's been fucking with my knee. High bar doesn't do that, and that max is only 10lb lower, so I'm probably just going to drop lowbar.
That leaves one free slot in my variations. Any suggestions? My weakness is forward lean, though it's much more minimal than it used to be. I'm already doing front squats. Maybe SSB?
Try that drill where you try to squat facing a wall with your feet just a few inches away from it. Might help you to figure out what "staying upright" feels like when you want to be bent over. High bar is sort of inherently upright, but I find that a free squat is more like lowbar in that you end up having a more horizontal back angle, so in that regard they might feel similar enough that you can figure how to cue for it in lowbar like you would need to in that exercise.
that's life dude
if we don't distract ourselves enough we start to think about the absurdity of it all
try distracting yourself with music
Top notch track anon. Reminds me a bit of Bon Iver.
Halloween, Alaska is kind of in that same vein. Kinda like the poppy singer-songwriter Ed Sheeran style but actually good.
Like my appetite is fucked from being sick. But the depression just makes me not want to do anything, not even eat, even though I'm hungry as fuck. I'm just in the dining hall trying to get something down so I don't lose any more weight than I already have. Thanks for the song, I'll give it a listen when I get back to my room. Nice to know someone out there gives half of a fuck about someone they don't even know.
>any ideas for squat variations
>try this drill that doesn't involve lifting at all
I'm having 70s Big flashbacks.
Anyway, I probably should have been more clear. I used to collapse forward in the hole, causing my hips to shoot up, but I've (mostly) fixed it through front squats and highbar. Now that I'm dropping lowbar, I need another variation to fill that space, ideally one that also focuses on the anterior chain a bit more.
Squat 280x3x5 man. Programmed like a retard for almost a year. Finally got on the right track. And my lifting numbers have nothing to do with my happiness. The act of lifting does. If I don't lift for an extended period of time or I don't have school distracting me then my depression kicks in.
Yeah I realized after I posted that it wasn't what you were asking for at all and hoped you'd just kind of ignore it lel.
SSB is good, as are paused, beltless front squats (which you might already do). Pin Squats are really great too.
Started at 205x3x5, had to progress by 10 lbs a week until I got a belt at 245x3x5, since my core just couldn't recover. Deloaded 2 times already, so once I get back to lifting again, hopefully next week, taking a 10% deload on everything and going from there. Once I stall for a third and final time, gonna cut on 3/5/1 w/ BBB sets.
It's ok lad, we all start somewhere. I got practically 0 squat progress for like a year because I was on a PPL split for like a year. Started at 185x3x8, think I got strong (for a novice) legs from fencing. Pretty much didn't increase it at all for 8 months. Then I added 40 lbs to it in about 4-6 weeks. Worst way to program it ever. Would feel like passing out after the first couple reps, and always after every set. Eventually had to take a 2-3 week long deload because it got to the point I literally couldn't squat 235 for 5, and I felt like I'd collapse any moment. After that, squatting 190x3x8 was all I could do. I lost almost all of my progress, because I was a dumbass. SS is fucking magic though. Even brought my bench to 225x3x5, paused for 1 count each rep.
I understand its the lifting and not the numbers, but maybe you need to get more hobbies if lifting is the only thing brining you joy and you're not even amazing at it was my point.
I wish I had the time. I see my girlfriend on the weekends but I'm too busy with homework for the most part to spend all that much time with her. Lifting is all I have time for if I'm going to sleep normally. I wish I could get back into fencing but everything interferes with it. Hopefully next year will be easier.
No worries. I think I'll give the SSB a shot. It looks fun.
Conjugate is fun. I'm trying all sorts of new things (inb4 roids), and I'm learning a lot, but it's much more challenging to make it work than other styles I've tried.
I've been lifting for 2 years off and on because of 2 surgeries. But I only started squatting seriously a few weeks ago. Couldn't do it 2 years ago because of shoulder pain. What was your bench while you were on PPL?
Had to quit Powerlifting because I lost my arms and legs in a car accident, and developed some random skin condition that had me losing chunks of my hair, and I finished the dream off with me dying alone because my ex threw me in a dumpster and I die slowly by suffocation, then I woke up sweating, and about to cry.
Fuck you, brain.
Programmed that stupidly too. Didn't move it at all for a couple months. But from November to March last year I was cutting. I'd add 5 lbs to my bench every 2 weeks. Went from 155x3x8 bench to 185x3x8. Everything I did was pretty high volume, I'm surprised I didn't fall apart desu.
Was fucked up cause I dreamt I was at the gym and a grill stroked my hair, and she grabs an insane amount of hair, and there was a huge chunk of skin at the bottom, then she starts cackling like a witch and everyone in the gym starts joining in.
What the fuck desu
I think I need to drop my ego and just do SS for everything, not just squat. I've been doing Greg Cuckols 3x week intermediate routine for bench. Been adding 10lbs per month. But my bench is only 210x5. Will I still make progress if I do SS for bench even though I'd be cutting back volume by a lot?
also youre real close on your toes, try putting the weight on your heels a bit more.
Have no idea. Give it a go. I probably built enough muscle that I'm just working on actually recruiting it at this point, due to such high volume. I was absolute garbage at low reps when I first started them. 3x5 has worked for me, but I don't know. Don't do any pressing accessory work either, I'm running SS with some back/bicep work, and the ab wheel. Also brought my OHP up to 140x2x4, which is good, if you like doing OHP.
I'm horrible at low reps. I can bench 210x5, 200x9, but 220 only twice. I've always been good at OHP. My best is 135x12. But I haven't done it in a couple months. I'm just going to try SS with back/biceps/abs and see how it goes, thanks.
I do facepulls for 3x15 every session, I barbell row 3x5 every time I bench, with some 3x10 curls. I do chin ups for 3xF and ab wheel on days I ohp. Honestly wouldn't hurt to have some pressing accesories, but I don't think I need them yet.
I've had a bizarre nightmare too. The ones when you cant do anything at all are the worst, like you're watching through your eyes but someone else is actually making you move. This one will probably make me sound like a pussy but whatever. Dreamt I fucked a girl in front of my girlfriend. I didn't want to do it but my body wasn't under my control at all. Woke up in a sweat. Was scared to fall asleep the whole day.
TL;DR: Had a nightmare about cucking my girlfriend
>Do you have murderous tendencies all the time?
No, not really. Idk why I keep trying to kill people in my dreams. Last night I was trying to shoot someone and nothing happened. That's all I remember.
Been doing daily maxing recently, feel like I could take it a bit farther, especially for squat, but my lower back is starting to feel like a mess pretty much constantly.
Considering it or Juggernaut with probably a Dave Tate assistance scheme
>Been doing daily maxing recently
my nigga. glad to see it's working out alright for someone else. Have you thought about something like TM , so you could shift from daily maxing to weekly max effort stuff?
otherwise I know after I plateaued on daily maxing, c6w was terrific for me. could be something worth trying. then if that doesn't work for you, sheiko is a pretty sure bet for progress unless your initials are AJW
Kek it's fine man, you obviously care about your gf
Nah you're a sub 30% bf twink shit
But seriously though I don't get fat around my wrists, I measure where the bone is (styloid process)
Don't lie, you're a serial killer aren't you.
why are you aiming to be a sub 30%bf twink shit
Honestly hadn't given it much consideration. TM broke me off when I tried it (shitty recovery conditions) and I really did like DM training but my lower back is just painfully tight every fucking day now. I'll plug my numbers into c6w and take a look-see
>my lower back is just painfully tight every fucking day now
you said that your recovery is having issues. are you doing stretching and stuff on your off days to try to improve the soreness at all?
don't joke, if I get this metallurgy job i'm going to be around more rocks than any one can imagine
I stretch daily, I lax ball/roll probably three or four days a week. Sleep and food are in order. The TM thing was just due to army life. Some days are better than others but there are at least two or three days a week where I get full-on roidcramps in my erectors just walking around.
>to be worthy of a trip around here?
Be full of self doubt
whether you manifest it as false bravado (Little Aaron) or crippling depression (big Aaron) is totally up to you.
>meet up for camping trip with lad, lad's gf and lad's gf's qt friend
>some manlet is there, probably weighs as much as I do despite being like 5'7
>"oh yeah, forgot to mention that qt friend's bf is coming along."
maybe he'll fall down a ravine or something
Best MM song in a good long while, lad.
Definitely one of the best ones on Strangers to Ourselves. Saw them last year on 4/20. Was pretty damn crazy. Everyone was smoking pot, obviously, and my friend smoked some pot someone offered her that ended up being laced with PCP. Was pretty fun desu.
I'm not big into it. "The Lonesome Crowded West" / "MaA" are two of my all time favourite albums, but they never quite managed to capture it again for me.
I was reading last night that listening to music while lifting doesn't increase strength, but does increase endurance.
I don't know about that. Possibly both. I've definitely been able to go harder and longer with music, in situations where I definitely wouldn't have had the strength to do it, but that could have been from the adrenaline desu.
I feel like as a powerlifter, we're expected to like a certain subset of music, and we're never really given the chance to perhaps like something else when people form opinions of us.
I would honestly love to have Sonic Youth just fucking cranked at a meet, but I don't think it would fly.
wew, I've got the first eight rush albums on vinyl, nothing else. can't say I'm a fan of the sound.
Giles Corey (self titled) is a very difficult album to get into. I usually make it through blackest bile and have to go get some sun
>Giles Corey (self titled) is a very difficult album to get into. I usually make it through blackest bile and have to go get some sun
Yuo should try reading the booklet. Like Jesus, Dan, seek help pls.
The story that comes with Deathconciousness, or Giles Corey?
I played football and did wrestling in high school too, so I get musically stereotyped pretty bad. I cannot count the number of times somebody would play some metallica or five finger death punch or some shit and I'd just have to nod along and say "yeah it's pretty heavy bro!"
lol not even close
My highschool Rugby team was weird. We had the typical Dad-rockers, but we also had lads in The Unicorns, Outkast, Wolf Parade, Missy Elliot, you name it. Weirdly cool cross section of music there.
No. My fat ass is at 34" right now.
It's not terrible but it's not better than average
You'd be stronger if you listened to https://www.youtube.com/watch?v=4wvpdBnfiZo
>Spoto press 375 x 10-12 x 5
>Z press 225 x 5 x 5
>CG bench 275 x 12-15 x 3 superset with band flyes
>Pump and prehab idiocy
Z presses are hard as fuck after Spotos.
Does anyone else have a green 4chan clover in their browser atm? Is /fit/ NSFW now?
Yes. Let the overload flow through you.
I'm still hitting 10s on my slingamajig days, it's getting silly.
My helmet filters audio known to induce brain cancer, sorry. Why are there no cool bad guys in the new movie?
Eh, I was doing sets of 8 after slingamajig nonsense the other day and it wasn't too bad, the Spoto presses fried my delts. It's my first time doing barbell overhead work since the spring. But thanks, friend.
He's Darth Sidious Squat Bar. Don't listen to his temptations. His way only leads to darkness.
Ben Solo is kind of cool... He's a huge bitch, which is kind of what makes him interesting. He's the Luke Sywalker of the Dark side. With any luck Snoke'll toughen him up a bit.
Don't disagree. I honestly think this was intentional.
Not gonna juice lad. Don't have the desire. I want to see what my body can do without vitamin S. Still doesn't hurt to mire that ridiculous progress and strength. I'm only 19, and have been lifting for 1.5 years, juicing at this point would be so stupid, not even knowing anything about the potential of my body, considering that strength development peaks around the age of 35.
Joe, I thought about you only after I had inhaled the fucker.
Sorry lad. It had Jalepenos, Bacon, and Cream cheese.
Miring leads to [insert star wars pop culture joke]
>His way only leads to sweet sith gains
Hopefully hologram Voldemort kicks him to the curb and gets an apprentice that won't get styled on by a sanitation worker and a girl who learned about the force two scenes ago. Dude's fine for the story, but there should be a heavy hitter, someone that makes the audience go "Oh shit!" when they show up.
Or they could just make Kotor 3 and I'd be happy.
>Hopefully hologram Voldemort kicks him to the curb and gets an apprentice that won't get styled on by a sanitation worker and a girl who learned about the force two scenes ago. Dude's fine for the story, but there should be a heavy hitter, someone that makes the audience go "Oh shit!" when they show up.
I think they're going to turn Kylo into that over the next two films, get me?
Pro CSGO Player
physique of Zyzz
a perfect combination of the two
also with the dexterity, its doubly so for Starcraft 2
>Hey guys, we got that giant broad from Game of Thrones and stuffed her into a blinged out suit, now what?
>Eh, have her look disapprovingly at Finn and then toss her in the trash.
I agree, but there's a reason Anakin wasn't the big bad in the prequels.
i never said he was winning, in fact, he is a dumbshit
however, anyone who is fit would be EG - Fear
physique of a lesser bulky Ryan Reynalds
Pro DOTA 2 player
Captain of Evil Geniuses DOTA team
Winner of TI5
Got the go ahead to use the SSB in place of front squats from now on. also killed some paused deadlifts today, last set felt like air. https://www.youtube.com/watch?v=5oUOdTyVj1o
Talked to Bryce about my squat form, hopefully see some improvement soon, it just hasn't felt right for months.
>Got the go ahead to use the SSB in place of front squats
The SSB ranks grow, we are legion.
You're just mad because getting one in Canuckistan would cost more than a house.
>logic and digital design report due tomorrow afternoon
>history reading due tomorrow
>circuits homework due friday
>circuits quiz friday morning
>diff eq exam friday morning
>co-op interview friday afternoon
fuck me lads
Tried benching like Eddie Berglund today. Not only is it hard, it's unfomfortable af.
Kept it light with a few 140 kg singles and a 100 kg triple because I'm in the middle of a deload week but fuck me did this wreck my chest/tris. No idea how people can hold form so tight when benching like this
I'm on texas method (mon, wed, fri)
It's ok to run 6km? (tue, thu, sat) (really slowly, like a turtle)
Surprised nobody has mentioned ankle mobility
If your toes are coming off the ground even in oly shoes it's likely your ankle mobility is terrible. I would work on that and then your heels will probably stop coming off the ground.
My comp set up has much more rom than this, just tried it out today for a bit of fun. I'm definitely not mobile enough nor do I have enough chest strength to press anything impressive with this form.
find where you're at according to this start, then head to the appropriate subforum and look through the stickies.
>hey anon, check out the new album we made for you on windows photo gallery!
anyways, goodnight plg. see you cool dudes later
Yeah but also consider that your bar path is triple garbage with that form. You shouldn't quick draw analyze it because you tried it out. Properly trying something out is doing it for a cycle
I'm well aware of how shit my form is. My comp form is currently pinky on the rings. I intend on moving it out by a finger space every 12/16 week cycle and increasing my arch as I work on mobility.
Nah man your setup looks great and you look more stable than you probably thought, the only going problem was your bar path, which will more or less work itself out with more reps
you are objectively wrong. knees too far forward is a meme, and keeping them back will tilt his entire torso forward for no reason.
the simple answer is that (i hope you're still here)
your highbar form is terrible. You seem to be gripping the bar with no thumb around and in the wrong spot on your hand. you probably have poor shoulder flexibility. fix it. the bar should be resting in your hand similar to the bench press.
to find this position, take a pen. put it in your palm, perpendicular to your middle finger. press down on it. see how uncomforable that is? that's what you're doing. tilt the pen so that the end towards your pinky is tilted down. the pen should be pressing into the top of your thumb pad. this is where you hold the bar. during a squat set up, this will involve tilting your hands and arms essentially sideways. it will feel unnatural. your hands should be just outside shoulder width. if your flexibility is too poor, start further, and work your way in over time.
once you pull yourself under the bar, there will no longer be a moment arm caused by your bent hand. this will allow you to pull your traps closer together, much like a bench arch, and then pull the bar into your traps, using your lats much like you would in a pull up. this is the proper high bar position.
your heels are coming off the ground because you have poor ankle, hamstring, and glute flexibility (in order of relative important to this specific problem; each muscle should be flexible for other parts of the movement).
Your knees going forward is not a problem, and in fact the proper high-bar squat is preformed by bringing your ass in a straight line down (or as close to this as is physically possible; pulling down with your lats during the squat will help enforce this movement)
Your knees going forward is not a problem. However, they are collapsing severely. Your knees should always go out along the line of your toes (this also applies to sumo deadlift)
Youre just wasting energy. All you need to do on benchpress is drive your back into the bench.
If youre also working on abdominal pressure than let me tell you this. You can stop doing that and still hit your 1rm.