/plg/ - powerlifting general

Crossfit

>>35237138

Didn't know others on PLG had such supreme taste

>>35237138
what body fat % do i have to get to to achieve the chub and tuck?

>>35237224
H3h3
Filthy frank
YMS
Game grumps

I have 12 year old kid tastes desu

>>35237258
Chub n tuck 4 lyfe

comfy sunday lads

I fucking love jewish girls like Hila. I've been a bad goy.

chub n tuck: bulking edition
feels

>>35237258
this desu

>this is whats in a PLG thread
>I wondered what I'd been skipping over all these months
>Turns out it was nothing

>>35237224
H3H3productions is 4chan: The Channel mate

guys i need some help here

did a meet in april 190/125/230 @ 105kg bw
been cutting and did a meet last week which was 210/142,5/200 @ 90,5kg bw.

what happened to my deadlift? pulling conventional and its been feeling like shit lately. tried sumo too but it was too much strain on my hip adductors. get the feeling that sumo might be better but its crippling me. what do?

>>35237447
you skip over it because you dont do powerlifting, nothing wrong with that

but i do agree this is an especially bad start lad

>candito who
lol
https://www.youtube.com/watch?v=HIskmhef3JM

>>35237530
wtf how is that even poss

File: lll.jpg (49KB, 627x459px) Image search: [Google]

49KB, 627x459px

coleman destroys all

>>35237535
can't gibbs squat like 20-30kg more than that guy?

>>35237535

>APF

AHAHAHAHHAHAHAHAHA

hey guys what program should I run while cutting if I want to keep strength and muscle mass?

Bench 225
Deadlift 415
Squat 245 (still doing linear progression)

Is there a more shit feeling than failing a squat?

>>35237535
Jesus CHRIST those are some big quads

>>35237600
not really

>>35237587
Failing a deadlift. I already know I'm shit at squats, don't need to feel shit because I suck at my only good lift too

>>35237587
waking up without a gf

>>35237616
Probably just waking up in general.

>>35237600
failing to get a sumo deadlift and the pain in your adductors which follows

>>35237623
+1

>>35237584
bump help please PLG

I want to be strong and aesthetic like you guys

>>35237587
Failing the final rep of 3x5 bench because you accidentally unretracted your scapula

Do I count that as a stall or increase the weight next session anyway?

>>35237648
you failed it, don't increase

>>35237651
And I would of gotten it too if it wasn't for my meddling scapula

>>35237559
not americlap tho

>>35237572
thought the same Tbh lol
cant take it away from him tho

>>35237587
never actually done it Tbh lad
getting scared

>>35237530
nice squat and bench gains tho
dont know what to tell you
my deadlift is shit too

Do you guys start the squat at the hips or the knees

I posted this a couple of days ago but didn't get any replies.

What do you think of my squats PLG?

A couple of warm ups:

https://youtu.be/gM6PknVvtiw
https://youtu.be/8S-6rET_6oY

And my work set:

https://youtu.be/d11AwA9PGLI

I had been worried mainly about my spine but my knees look terrible in that first work set.

I also had a first proper go at highbar just for fun

https://youtu.be/mTtvHnT2vP4

What's the diagnosis guys?

Sorry for shitty quality, its a cheap phone.

>>35237746

Awful, not to depth, kill yourself

File: philip.webm (2MB, 1080x720px) Image search: [Google]

2MB, 1080x720px

>>35237703
https://www.youtube.com/watch?v=xTphQ7FI7Jg

Good vid

>>35237746
Look in the Op >>35237138
and go on the website
Click on the squat tab and watch every video there is.

New memeroutine lads. Deadlift every day.
Tempted to try it just to see how fast I'd get rekt.

>>35237703
If you think about 'opening' your hips, it should be both

>>35237453
more like reddit the channel. if anything sam hyde is 4chan. deny it, but you know its true, your views are just skewed because /fit/ is the least 4chan of all the boards

>>35237773

Which ones?

I've been worried about going too deep lately, as when i started i went too deep, could be I'm now not going deep enougj

>>35237624
is it adductors? I get this too and I wasn't sure if I was the only one. It's like sharp stringy pain right up at the hips, right?

>>35237800

All of them you fucking faggot

>>35237829

How rude

>>35237746
Only watched 60x5. Good depth. Try getting your elbows down next time since it can cause upper back rounding/bar going up.

File: 1446417548354.jpg (34KB, 403x392px) Image search: [Google]

34KB, 403x392px

bandito's 6 week bench is a scam.
my bench fell from liek 275 to sub 250's. so sad.

but to be fair i was training at a higher volume until i went on banditos

>>35237775
when was this webm?

File: nOf9k5Z.jpg (30KB, 618x611px) Image search: [Google]

30KB, 618x611px

>>35237870
Quit blaming other's.

Learn to program and take some accountability.

>>35237870
sorry not "scam", i meant "sham"

>>35237746
cant really say as i dont like any rip style squats and perfer it to look more high bar

wouldnt be worrying about depth tho lad

File: 1433097331466.jpg (1MB, 3264x2448px) Image search: [Google]

1MB, 3264x2448px

>>35237893
hmm.
you may be right. but ive tried other programs that have worked. it just so happens that particular program hasnt benefitted me. if it has helped you please share.

>>35237870
TSA 9wk
S
A
9
w
k

File: 1446426946406.jpg (31KB, 500x600px) Image search: [Google]

31KB, 500x600px

>>35237942
>TSA 9wk
thanks will look into it.

>>35237138
Is that supposed to be h3h3?

>>35237942
Has anyone actually did TSA? The progress seems pretty slow.

>>35238095
*done
Sorry.

>>35238095
the authors suggest aiming for a 25lb total pr at testing. that's 125lb on your total a year, nothing to sneeze at and basically impossible once you get decently strong.

>>35237775

Thank you soooooo much this is what I've been looking for. Most helpful post on PLG in a while

>>35238186
>tfw already gaining less than 125lbs a year and not even 400 wilks yet

think i need to eat lads

>>35238268
well the program is made for people that fell prey to rippletits style training

ie, low volume tolerance, shitty upper body/posterior chain hypertrophy and shit deadlift form from doing it once a fortnight

so eating to grow is important, it's got a fuckton of volume on bench and rows especially

>>35237997
that shit is so retarded... why the fuck would you want to do that? the fuck..

What to do when lower back starts hurting when sitting for some time because it's cramped up from all the sitting and also stress it undergoes during training?

Anyone ever had this and fixed it or do we have to deal with it?

>>35238320
>>35238320
>it's cramped up from all the sitting

get up and move and stretch

>>35237775
dont post this weak fat shit on here again

>>35238095
I'm doing TSA's bench and upper body accessories merged with sheiko because I loved sheiko for squat/dead but thought benching was bleh.

Leg fell asleep while taking a shit again lads

>>35238328
I sit from work and university, have to get through it.

I can just feel that my back gets more and more cramped up and starts feeling bad - what can I do?

What if I cannot avoid sitting? What if simple stretching doesn't relief the pain effectively? (What stretches btw?)

>>35238376
wew

>>35238095
i put on 8kg on bench, 1kg on squat and 6kg on dead. Wasn't the worst thing ever.

why do all programs seem to stop at intermediate and rarely see advanced programs
are the only options really sheiko or westlol

>>35238344
N O R S E

O

R

S

E

>>35238442
pretty sure he thought it was bad for his deadlift

>>35238439
Smolov

Russian Squat Routine

Stronglifts Advanced

DUP

Auto Regulation

>>35238450
No he thinks it's shit for bench because it is

these squats are deep enough right guys?
i plan to compete in a (local) ipf meet soon so i dont wanna get fucked by depth
https://www.youtube.com/watch?v=CCOEMcb6x7E

File: 020 - rsu5eRk.png (21KB, 485x332px) Image search: [Google]

21KB, 485x332px

>>35238454
>Russian Squat Routine

>>35238485
Pls don't tell me you're using a belt for sub 2pl8

>>35238454
>Smolov
>Russian Squat Routine
short term

>Stronglifts Advanced
lol wut, i just find this funny, should have named it something else

>DUP
>Auto Regulation
kinda what im doing, but its not an actual program, just what you make of it

want something to follow Tbh

im not even sure if im intermediate or not at this point since my progression is all over the place
but things like TM is off the cards

>>35238439
It's assumed advanced athletes either have coaches, or a sufficient training knowledge to program for themselves. Advanced athletes shouldnt be using cookie cutter programs imo.

>>35238525
how can you not see that there are multiple plates on there.

>>35238555
It's hard to see.
You're fat and dyel so I could only assume.

How much do you bench? I feel like laughing right now.

>>35238485
>bad angle
>things change under heavy load (weights too light)
but looks ok lad

>>35238525
cant see through handles means....?
also so what if he was
>stg pls

>>35238602
>also so what if he was
I'd laugh at his inferiority

>>35238545
>Advanced athletes shouldnt be using cookie cutter programs imo.
>>>
> Anonymous 12/13/15(Sun)20:09:15 No.35238555 ▶>>35238585
>>>35238525
>how can you not see that there are multiple plates on there.
yeah i suppose you are right
i just dont feel right calling myself advanced Tbh
i never really done that much set out programs just a few

so really just looking to follow something to see if it would still work for me

any late intermediate programs?

>>35238385
>What if I cannot avoid sitting
You can't spare five minutes to walk around? Go for a walk on breaks and or lunch you lazy shit

>>35238643
lolwut
ignore all green text

File: 1449986754908.webm (2MB, 976x552px) Image search: [Google]

2MB, 976x552px

bounced jose's head off the ground again lads

>>35238643
Sheiko 2bh

>>35238664
You don't get it.

It's not about simply getting up to fix it, it's more serious than that.

>>35238669
>whos jose?

>>35238679
leaning towards it
but really wanted something else

>>35238669
what even happened here

>>35238714
Watch McGregor's left hand, pretty hard to see tBh

File: 1450009123424.webm (2MB, 1280x720px) Image search: [Google]

2MB, 1280x720px

>>35238714

mewvement happened

>>35238643
The idea that you're an advanced athletes when you cant add weight every week is misleading. You are not advanced, you're barely past a beginner in reality. And there are plenty of programs for people that can add weight less often than weekly.

>>35238733
wtf? looked like it barely connected yet it knocked him over?

@35238711
whatever you say sean

>>35238733
ahh thats more like it

that other webm makes it look like he hit his chest and he took a dive lol

>>35238748
mcgregor hits like a bull in that division

File: 1446670694621.png (204KB, 715x660px) Image search: [Google]

204KB, 715x660px

>manlet twinks getting KO'd by a single punch

OUTTA MY WAY FUCKING SHITS

>>35238745
yeah i completely agree, and hate people using strstd to determine it, technically i have an elite squat on that thing and still call myself intermediate

i just dont know how often i can add weight because of several reasons

i think ill probably just fade back to doing my own thing again, and i dont even know what the fuck im doing lol

>>35238748
Hit him on the button and he was moving into it. That's a recipe for a knockout.

>>35238748
Still turned his chin sideways.

>>35238544
Do Dietmars then you stupid kekold

>>35239065
>implying

are you that anon that says he has it but isnt giving it out because its a national treasure lol

Trappy-chan is annoying.

isley is and likes being a cUcKoLd

>>35237453
fuck off you fuckin pleb shit, sam hyde is 10 times funnier than that faggot

File: plg-sean.png (243KB, 600x514px) Image search: [Google]

243KB, 600x514px

>what kind of thread will it be today

>>35239191
Hey Isley I don't squat or compete in powerlifting, hell I don't even train to power lift and I post here everyday

What do you think of incline bench? 5x8 or 5x10?

>>35239191
>being a cUck

bras...

https://youtu.be/YI-CU9_GUd4

File: 1420846656171.jpg (51KB, 340x399px) Image search: [Google]

51KB, 340x399px

>>35239225
>incline

>>35239244
I thought that but then I actually did incline

File: 1429991526397.jpg (46KB, 960x960px) Image search: [Google]

46KB, 960x960px

>>35239225
>muh "upper-chest"

Wew lads, TSA 9week has pretty brutal benching

>>35239191
It was cozy last night.

>>35239263
>>35239244
>hates on incline
>posts in plg
Oh I get it.... U guys don't even bench 2pl8

>>35239235
Just goes to show how much of a joke equipped is.
>people with belts, sleeves, wraps, shoes, tights, obnoxious coloured clothing
>hundreds invested in equipment
>all to squat less than 2xBW lowbar
What a pathetic "sport" PL is.

>>35239279
i bench 3plate and hate incline desu

File: 252 BY NINE KIRILL.webm (3MB, 1280x720px) Image search: [Google]

3MB, 1280x720px

weekly reminder

File: 1447366178957.jpg (18KB, 320x230px) Image search: [Google]

18KB, 320x230px

>>35239289
Quit then, bitch.

>>35239344
daily reminder you reek like smelly stinky curry

Are fake tits IPF approved?

>>35238544
C6W
use something else for bench (memeburn?) though. May give you some nice gains if you work really hard and it's pretty fun.

There's literally nothing wrong with incline bench

Incline Bench or Floor Press, which is best? My 5RM is 305lbs right now if it makes a difference

>>35239344
PAJEET POO IN LOO

>>35238669
why is it sped up

>>35239443
Totally depends on what you want them to do for you. But I would say Larsen press > floor press in general.

>>35239344
Norman "pajeet deepak" khan

>>35239430
C6W was actually the last one i done
pulled quad on w3d1, (the weeks of lower reps i was looking forward to), 8 weeks out from a meet
recovered ok for the meet but dont know if i really want to go through it again to finish Tbh

>>35239463
Isn't there something to be said for starting from a disadvantageous position off the chest in the Floor Press?

>>35239463
Larsen pls go.

>>35238602
what would be the best angle to film your squats from?

Im enjoying TM and its working out ok, progress most of them. however, since i did SS and then went to TM i cant feel but 3x5/5x5 is just getting to repetive. Is there anyway i can reach a total volume of 25 reps at diff percentages?
So i can do a set of say 8 reps, 4, then do doubles and singles near the end or something?

>>35239564
45 degrees off from the bar

>>35237611
trip on phil

>>35239564
level with where your hip is in the hole if looking at depth

File: pepe4.jpg (18KB, 251x242px) Image search: [Google]

18KB, 251x242px

>the ancient sacked ruins of atlanta

>>35239329
I too e-stat and like incline

>>35237775
am i looking correct is that 3.5 plate or something in the webm?
hes benching 150 kgs in a competition? what kind of weak shit is this

>>35239565
it might work, but handling a heavy double/single on VD might interfere with ID, and it stops being a TM template so to speak.

>>35239646
>3pl8
>e-statting

>>35239671
>and it stops being a TM template so to speak.
good

>>35239676
>believing everything you read on the Internet
>being 12

Found the drug Hancott used to peak in 2014 IPF worlds

https://www.steroid.com/Halotestin.php

All makes sense now considering he did a meet a few weeks after and squatted 100lbs less, benched 50lbs less and deadlifted 75lbs less

pathetic

>>35239687
This is bait

>>35239667
>hes benching 150 kgs in a competition?
probably more like 180kg. 3 reds is 170, collars are 5 and I don't know what the small plates are.

>>35239667
my bad i just saw theyre 25kg plates so its closer to 180-190kgs. kinda better

>>35239700
Isn't halo easily detectable?

>>35239702
This is autism

>>35239723

apparently many powerlifters use it to peak in meets, and there are of course ways to mask it

File: 1443393681626.jpg (87KB, 600x800px) Image search: [Google]

87KB, 600x800px

>>35239722
>kinda better
lol glad hes up to your standard

>not knowing what an eleiko red plate weighs off the top of your head but posting in plg
time to go

>>35239676
I was pretty surprised there too. Incline does shit to my shoulders nothing else does for whatever reason

File: 1422364436306.jpg (59KB, 1002x640px) Image search: [Google]

59KB, 1002x640px

>>35239765
i literally dont know how i ended up in this thread. i dont even browse fit no more...
well yeah its kinda better because 150kg is a shit lift for competition.

>>35239790
I bench 200kg and I do incline. Kiril also benched 360kgband does incline.

My own personal experience based off biases and opinion is obviously superior and you should listen to me, because I am the centre of the world and my own personal experiences are all that matter.

>good mornings feel like shit that doesn't work anything
>RDLs and SLDLs feel like shit that does nothing

HOW DO I WORK MY HAMMIES

>>35239834
shove your ass back doing rdls and put your weight on your heels, don't go that far below your knees if you feel it taking the tension off your hamstrings

>>35239834
learn to engage your lower back to put yourself in a more anterior pelvic tilt.

if your pelvis tilts posteriorly you lose hamstring tension.

>>35239834
https://www.youtube.com/watch?v=XowKMitOVNc

>>35239700
halo detection time is 8 weeks breh

>>35239834
Make sure to maintain a flat or arched back during RDL's, awhennd to sit back. When you round your back even a tiny bit, you pretty much end up feeling nothing.

RDL's are GOAT when you do them correctly

>>35239760
masking is bro-science, top level weightlifters use aas in the off-season and switches to compounds with shorter detection time closer to competition and then come off, but sometimes they fuck up, jose is an example of that

>>35239933
And sit back*

>>35239818
>i literally dont know how i ended up in this thread. i dont even browse fit no more...
loled Tbh lad

>>35239760
Yeah untested Powerlifters, also masking agents themselves are detectable, and can get you banned if detected.

I honestly think hancott is natty, and if he was using, I'd suspect something besides halo.

has anyone here done clutz intermediate program?

also you guys know he is 74kg now?
everybody stop fucking cutting

>>35239821
are you autistic

>>35240010
>also you guys know he is 74kg now?
He is still active? I thought he dropped off earth t b h.

Lads I keep having raging erections every hour or so, how do I stop them? I can't beat off like 15 times a day desu

>>35240010
He was pretty jacked and pretty lean at 83, why the fuck would he do that? And I did the bench portion once, put ten pounds on my bench.

>>35240072
stop fucking your hand and fuck a woman

>>35240057
yeah just looked him up again thinking about the program

www.instagram.com/clutz.training/

>when a (n ipf approved affiliate) meet is actually being held within 300 miles of your area

thank you based IPF overlords!

What are some decent numbers for 1 year of strength training?

>>35240106
But I don't have a gf, nor do I want one right now.

>>35237138
Guise, what belt should I get?
So my back has a tendency of going out and I am going to have the doc set it and then put a belt on pretty much for every second of the day I'm up and around doing stuff.
I was wondering if anyone had any recommendations?
They say to get a belt with lever and lock to powerlift, but I'm always looking for advice

>>35237890
a week ago today

>>35237350
she sounds literally retarded

>>35240120
mines only like 8 miles lol

>>35240087
yeah bench really is his thing Tbh

apparenty he even done a meet recently
230/180.5/245@74

what was your bench when you done it?

looking at it, it seems to actually be a version of sheiko Tbh lads

>>35240144
if you have absolutely no athletic background maybe a bw bench, 2xbw deadlift and 1.5xbw squat or something like that.

if ur not super fat or low bw

>>35240199
>looking at it, it seems to actually be a version of sheiko Tbh lads

nah the squat volume is a lot lower and he programs waaaaaaaaaaaay more benching

>>35240144
1pl8 bench
3pl8 Sauat & deadlift

Anyone who says otherwise is lying and e-starting and mean and bullies and you shouldn't listen to them.

>>35240227
>1pl8 bench
>3pl8 Sauat & deadlift
At what bodyweight?

>>35240144
honestly just be happy they are higher than they were
there are people out there that will just make your progression look shit and make you depressed so dont go looking for it

>>35240227
some get less some get more m8
just the way it is

>>35240213
>volume is a lot lower
not all that bad ofa thing i dont think
wasnt really wanting to get into sheiko tier volume as my own volume is probably pretty low if i was to document it
and yeah without the pyramiding
was more refering to the squats, bench,secondry 2
which basically makes it into squat bench squat

think i may actually do this

>>35240255

Again it depends on your bodyweight, but if you go on the website STRSTD you should be able to be intermediate in all 3 lifts, for example if a male weighs 80kg he should be able to bench 87.5kg for one rep, squat 120kg, and deadlift about 140kg - this is just intermediate standards though.

>>35240283
>strstd
/stg/ out

>>35240283
>STRSTD

>>35239700
How do you know hancott used halo?

>>35239522
just an idea. I don't really mind if you do it or not.

>>35240334
thanks for the input anyway lad

Alright lads, if I organize a /plg/ Secret Santa, who would be in?

>>35240490
>12 days til christmas

lad...

>>35240505

Wasn't my idea, I just offered to organize it.

Cause that's what I said.

>>35237530
You cut fifteen kg and improved your squat and bench, might've just exhausted yourself senpai

>>35239430
pls stop suggesting this. literally everyone that did hepburn or the plg hepburn derivative thinks it was detrimental to their progress in the long run. just adjust the bench programming already there. add a day, add more volume/more intensity a day, no need to completely deviate.
>>35239818
>what are weightclasses
>what is having the best bench in plg
>what is being the strongest person to actively post in plg
pls go
>>35239834
banded GHRs
>>35240144
350ish wilks i'd assume after 1 year of serious training?

>>35240606

Joff you're literally a child, please don't hand out advice as if it's somehow fact

>>35240606
>literally everyone that did hepburn or the plg hepburn derivative thinks it was detrimental to their progress in the long run
disagree there, got my bench from 95kg 8x3 to 130kg 8x3

>>35240633

No you didn't

>>35240644
also got my pull from 180kg 8x3 to 202.5kg 8x3

one of the worst parts about being home for break is that i'm on the same time zone as sean so i have to deal with his bullshit more often.
>>35240633
literally the vast majority of people that did hepburn believe it was detrimental to their long term progress.
also i'm not sure if you added 35kg to your working sets

>>35240606
>thinks it was detrimental to their progress in the long run
ehh, i was glad to get off it but i wouldnt have said that

whats your programming like now joff btw?

>>35240674
>the vast majority
as if there's some great number, only know of gbro who actually put some real time in with hepb on /plg/ and he got mad gains despite running into issues later, which is the same reason i stopped it for both dl and bp
>also you're lying
lol fuck off

>>35240606
>>what is having the best bench in plg

I think Virtus might be better, maybe Rolan too.

>>35240717
>nope
>nope

>>35240685
pretty much the same. i took the saturday workouts from sheiko's old CMS-MS program and put it into the under 80kg program. and added front squats. pretty simple. running this cycle until the skills test then rerunning it leading up to collegiate nationals.
>>35240700
you don't consider injuries detrimental to your progress? whatever pal, people jumped ship for a reason. the person who popularized the whole C6W + hepburn thing was boardshorts and he ended up not liking it either. Recommending it is a meme because it was talked about for awhile despite real results being shown.
>>35240717
possible, i meant in absolute terms.

>>35240741
>you don't consider injuries detrimental to your progress
yes the two weeks i took off benching after hepb sure made the close to half a year of consistent progress seem detrimental
not seen any vast majority say they regret doing hepb, stop making shit up

>>35240741
3day to 4 day? or were you already doing that?
also how long between tests?

File: happy.gif (1MB, 500x262px) Image search: [Google]

1MB, 500x262px

>>35240741
>you don't consider injuries detrimental to your progress? whatever pal, people jumped ship for a reason. the person who popularized the whole C6W + hepburn thing was boardshorts and he ended up not liking it either. Recommending it is a meme because it was talked about for awhile despite real results being shown.

Can't wait till this happens to Sheiko

>>35240770
>not seen any vast majority say they regret doing hepb
>garagebro
>boardshorts
>phil says it was meh iirc

did anyone else of import even do it?

>>35240776
if you stopped doing 5/3/1 maybe your progress wouldnt be so garbage

>>35240776
Can you just please leave you have no knowlegde at all and weak and only shitposts

File: pepe48.png (340KB, 600x583px) Image search: [Google]

340KB, 600x583px

>>35240776
>Can't wait till this happens to Sheiko

YOU SHUT YOUR WHORE MOUTH

>>35240776
listen here you 5/3/1 shit
sheiko is giving results

>not even doing sheiko lol

>>35240782
>garagebro
made incredible gains on it for a long time, he just seems to hate everything that's not his current favourite programme, remember how hard he shilled hepb as the only way to go?
>boardshorts
didnt even know he did it
>phil
he did it for like 2 weeks

>>35240776
yeah i already have a shoulder overuse injury. but the intensities are much lower and more periodized, unlike hepburn which eventually gets to maximal weights.
>>35240773
uhh long time. i think i just finished week 2 so there's another 7 weeks until the first one.
i already did 4 days but it was low volume accessory exercise day (close grip bench and conventional deadlift mostly). now its like full volume and hard

>>35240776
>>35240784
>>35240798
HOLY SHIT captain pile of shit BTFO

>>35240776
unfortunately it wont. Sheiko is fucking miserable, but it works too well to ditch it.

Anybody man enough to post a current body pic? Let's see if all powerlifters are fat or not

>>35240809
sheiko misery is really overhyped for intermediates desu

>>35240717
nah

Rolan is close
Virtus isnt very close

File: 1449981763009.jpg (14KB, 229x220px) Image search: [Google]

14KB, 229x220px

>5/3/1
>doing a routine by roidhead lolfed Jim Wendler

AHAHAHAHHAHAHAHAHA pathetic

File: playtimeover.gif (925KB, 370x208px) Image search: [Google]

925KB, 370x208px

>>35240811
>asking <74kg lads if they are fat
>asking for body pic of other men

File: yesssss.jpg (73KB, 600x450px) Image search: [Google]

73KB, 600x450px

>>35240784
>>35240791
>>35240794
>>35240798
>>35240801
>>35240808
>>35240809


>All these delicious (you)'s

>>35240824
not for advanced

>>35240841
yeah bodorios version seems awful, but people seem to think it's some crazy up the ass volume in the normal 3day 80kg+ for example and it just aint

>>35240826
Rolan would beat Filip if he didn't insist on flatback memegrip benching.

>>35240856
>flatback memegrip benching.
ironically exactly what fil is doing :^)

>>35240854
yeah, agreed completely. I'm running something very similar to him and its just disgusting.

File: 1447078078931.jpg (7KB, 300x100px) Image search: [Google]

7KB, 300x100px

>>35240831
I've gone back to 531 variants numerous times. I think you hate jim because he makes you feel like a pussy ass bitch.

"Beyond 531" is one of the better ebooks on the market regarding strength programming.

But I'm sure bitching on an anime board makes you far superior to Jim's advice.

>tfw most strong trips here have run 531 at some point

you guys are all focussing way too much on calling program x shit and a meme while promoting literally the same thing with a different name.

stop thinking in cookie cutter program terms

start thinking in terms of broad training principles.

or this could just be what plg has become, calling eachother memers

File: Picture 10 (1)-1.png (86KB, 706x506px) Image search: [Google]

86KB, 706x506px

>>35240963
Exactly.

People like canned programs because they can blame the program when they fail.

Time to learn, think, experiment, and write your own programming memer nuggets.

>>35240989
yeah i have no clue why anyone who has trained for more than a couple years would use a cookie cutter program, designing your own programming is not that hard if you have a brain and it makes you actually understand what you're doing.

>>35240963
>>35240989
what are your lifts?

File: UPXT6P4.jpg (70KB, 540x720px) Image search: [Google]

70KB, 540x720px

>>35241028
570/365/610

>>35241028
bretty weak still
bout 600kg total at 90kg bodyweight.

but pls dont judge arguments based on peoples accomplishments, that such bad logic

>>35240776
Bryce already ditched it

>>35241060
>>35241046
that's what 2-3ish years of training? isnt it a bit early to say whats better in terms of picking a programme or building it from scratch?

>>35240811
Nope we're all fat, every one of us.

>>35240831
>sheiko
>doing a routine by a fat old man who's never even competed

>>35240963
i feel like this is such a "logical" thing to say that it appeals to some people, but in reality could be a detrimental mindset. sure, you should understand broad training principles and do what works for you, but, to me, it seems far more effective to take a cookie cutter program, that works for the majority of people, and modify it so that it fits you better, rather than trying to write a program from scratch because you think you understand DUP and fatigue accumulation.

>>35241078
Wasn't he doing the Polkov method? (ie bodorio death cycle-tier volume +5-10% intensity)

File: 1448825400965.jpg (43KB, 599x506px) Image search: [Google]

43KB, 599x506px

>>35241084
I've been training for 6 years in a couple weight classes.

I've tried literally every canned program at least once.

After a certain level, you need customised programming or a coach.

>>35241096
Coaching success is not frequently correlated with personal success in the discipline. If you were older than 16 you'd understand.

>>35241122
yes. pretty sure bryce never did sheiko.

>>35241125
I'm actually running Sheiko but good job getting offended at a joke

>>35241084
my point is that you actually get a way better understanding of how it works if you look at it yourself. if you fail smolov or TM or whatever and have no idea what caused it you are not gonna gain any understanding on how you should train next time/cycle, whereas someone with a good understanding of training might know how to fix programming for particular problems.

Sure as an intermediate/early advanced there are a lot of programs that could suit you very well but if you just use those at face value as a mindless meathead you're missing out on the actual idea behind the program which drives the progression.

Speaking of canned programs, I'm gonna run Smolov Jr for bench, then do some daily maxing and see where that takes me. Meet in 11 weeks, wish me luck friends.

>>35241152
>Meet in 11 weeks
s-stay safe friend

>>35241165
I honestly think I'll be fine. My bench is weak but I haven't been hurt by benching in many months so I think my forms is solid. If things get rough I'll just drop some of the sets. I've got six or seven pounds to gain before the meet too.

>>35241125
>buda going in hard with the memes

>>35241114
yeah it could be a detrimental mindset i agree, but if you just extrapolate principles that almost all of the general programs work with, you could theoretically design ur own programming pretty easily desu

>meet lines up perfectly so that I can run my current sheiko to the skills test and start my next cycle, whose skills test week lands on meet week

wew lads, april 2nd

>>35241262
>going in hard with the memes
The fuck you say about me you little bitch?

>>35241114
>because you think you understand DUP and fatigue accumulation.
This is tricky.

A self-coached athlete is a train-wreck at some point, always.

A coach is really beneficial to monitor fatigue through form, bar speed, etc.

99% of us won't have a coach, though, so it's tough to really be an impartial judge of your own fatigue.

Tricky "sport/hobby" we have here.

>>35241114
how did you make the switch to sumo lad?
do it inbetween programs or what?

was going to start new program that i wanted to try as written and swapping will likely fuck things up

File: rodgers sucking his thumb.webm (450KB, 352x288px) Image search: [Google]

450KB, 352x288px

>Packers win
>Burrs lose
>Loins lose and are out of playoff contention
>Viqueens lose
>Skills test this week
How could this week be any comfier

>>35241449
fucked up my SI joint for a few weeks pulling conventional. sumo didn't hurt it so i practiced using like 225lbs. after the 3 weeks i tested a new max and hit a 30lb PR. it was ugly though, pause deadlifts really helped it click for me.

>>35241488
>How could this week be any comfier
The panthers could be nonexistent.

File: bryce programming template.png (40KB, 1294x475px) Image search: [Google]

40KB, 1294x475px

>>35241122
nice little bryce write up i remembered i saved, while we are on the topic
guessing it was the outline of what he was doing

>>35241489
ahh so it didnt really affect you since you were injured

really dont know if i should even switch Tbh
i know its going to be weak as shit to begin with

>>35241506
>>35241488
You do realize the NFC is irrelevant since the pats are repeating right?

>>35241531
yeah for me it was immediately stronger, even. i don't really have much advice here. mike T's advice is to try it for a training cycle and see if its trainable (responds to your training). if it does then you can pick, if it doesn't then you have an easy decision.

>>35241488
>>35241506
>>35241536

I'd tell you to go frig off to /sp/, but you're probably lifetime banned there.

File: pepe5.png (17KB, 418x359px) Image search: [Google]

17KB, 418x359px

>since the pats are repeating

>>35241549
I'm not Sean, I just don't like the panthers and the ridiculous bandwagoning fuckers supporting them. Same shit happened with the seahawks, patriots, etc etc.

People that pop up as "huge fans" or spout memes about a team they only started winning are cancer, literal cancer.

>>35241564
>I'm not Sean
- Sean, 2015

@35241572
this post is Sean.

https://www.youtube.com/watch?v=KeurSYkgrsk

621 lads...

>>35241667
>621
Got dayum. Fun to watch those at the top.

Lads...

I just found my training journals from July 2013 - the first ever time I touched a barbell.

162lbs

Couldn't squat 135 for 3x5

File: PLG bench width.png (520KB, 640x1136px) Image search: [Google]

520KB, 640x1136px

Hey guys, sorry for the crap picture but are you able to tell from this if I should narrow my grip?
For some reason I have it in my head that you want basically vertical elbows at the bottom,
am i wrong in this?

>>35241667
T O R I
O
R
I

>>35241720
>training journals from July 2013
What a trip, that's awesome!

You should keep stashing them away in some form. It will be fun to look back on.

I found my training logs in composition notebooks from 2005 (cross-country).

You forget the emotions and work you put in from years past. Also, you forget how much of a cynical smartass you can be toward yourself too :)

>>35241737
yeah, narrow it. try to make it so that your forearms are straight up and down when you're at the bottom

>>35241737
why are you using a deadlift bar to bench

>>35241737
Put some collars on you double nigger. Vertical forearms doesn't really seem to matter that much as long as your elbows are under the bar.

>>35241754
Give a good reason for this.

>>35241751
fuck off buda you retarded fuck

>>35241737
what are you stronger as?

>>35241737
>>35241764
And I will add that it looks like you're way overtucking, especially for how wide your grip is.

>>35241764
>Give a good reason for this.
efficiency

>>35241778
Nah. I'm lifting right now in my STATE OF THE ART basement gym. Having fun :)

>>35241782
Awesome, good point.

File: sorrow.jpg (163KB, 1920x1080px) Image search: [Google]

163KB, 1920x1080px

>>35241720
>when you were leaner and stronger two years ago

>>35241754
Sweet, thanks man. I think I was good on the other side, but the side that is visible came up a bit slower and i think that is why.
>>35241759
idk cuz im dumb? I was also using the crossfit room connected to my gym because they have wide benchs in there and i didnt feel like bringing a bench bar over.

>>35241764
I usually just dump it when I use bumper plates so I like not having collars. I'm gonna go narrower, I think that will achieve the elbows under.

Thanks guy!

>>35241789
holy shit, sean just got DESTROYED

>>35241779
What?

>>35241751

>"Good day in the gym. Really wish my BP [BenchPress] was better, but it will come with time. 200 lbs on the DL [Deadlift]! Fucking eh!"

>>35241778

The above entry was July 15. Look at that Sean! It only took me seven days at 162 lbs to almost surpass your deadlift max!

>>35241819
wider or closer grip?

>>35241810
Flaring your elbows more would achieve it tBh

File: dnge.jpg (8KB, 208x200px) Image search: [Google]

8KB, 208x200px

>>35241789

OH SEANANON BTFO

WILL HE EVER COME BACK?

SEAN CONFIRMED FOR TOTAL LOSER BLOWN THE FUCK OUT BY BUDDA

File: palli.jpg (572KB, 1994x2154px) Image search: [Google]

572KB, 1994x2154px

>>35241720
Sometimes I look back, too. I didn't keep a log until about nine months into my training, but I distinctly remember my first time in the gym. The trainer who helped me estimated my maximum deadlift to be around seventy pounds, and I could only press the bar overhead twice.
I've put over 300lbs on my deadlift since that day two years ago, despite time out of the gym and a back injury that took 3-4 months to heal.
Could have gone worse.
Thank you, Palli, for showing me strength sports.

>>35241830
Oh, I don't really know. I think I should go just a tad closer so I can get the vertical elbows.

>>35237138
Hoping someone could answer my question here.
I recently bought a belt and I find it rides up when I squat. It doesn't matter how tight or loose I have it, it just rides up my ribs and I find myself sort of choked of air. What am I doing wrong? Or is this a normal feeling until I work in the belt a bit more? This only happens when I squat. Deadlifting is fine.

>>35241837
Flaring scares me, I hurt my shoulder when I first started lifting by benching and had shoulder pain for ever and while I havnt had it in over a year I'm just like scared to flare, I dont even like doing chest flies because of it.

>>35241720
Poutine please post yfw you found out you've been training longer than me

Also, third night in a row that I've had something to drink. I'm turning into Sean.

File: K_steroids1.gif (7KB, 436x158px) Image search: [Google]

7KB, 436x158px

>>35241879

k

>>35241861
>it, it just rides up my ribs and I find myself sort of choked of air. What am I doing wrong?

Wear a cotton shirt, and chalk your tummy. You just haven't broken the belt in yet. Takes time.

>>35241879
>third night in a row that I've had something to drink
As long as you look classy doing it, it's not a problem. Think Don Draper.

>>35241826
>Fucking eh
Lol. I want to live in Canada. No joke.

>>35241780
What does that mean?
So more elbow flare? like >>35241837
said?

>>35241890
>I want to live in Canada. No joke.
That dream is super attainable.

>>35241789
>>35241826
>Look at that Sean! It only took me seven days at 162 lbs to almost surpass your deadlift max!

>the failed nation-state of toronto

>>35241890
>Wear a cotton shirt, and chalk your tummy. You just haven't broken the belt in yet. Takes time.
Thanks, will keep at it. :)

>>35241876
http://www.strengtheory.com/why-you-should-not-tuck-your-elbows-benching/

Read this lad, excessive elbow tuck isn't really helping you and could lead to some trouble with your pec minor too.

>>35241888
Lmao love u bby

>>35241890
Literally drinking whiskey right now

>>35241890
>Lol. I want to live in Canada. No joke.

Come hang out! Without immigration our population would be as fucked as Japan's!

1+ week starts tomorrow lads. Don't think I'm going to go for the deadlift 1+ on Tuesday. It may just be a 5/3/3 day instead. The injury still niggles every once in a while.

>>35241920

That image gets so much use, I'm so glad I found it.

File: 1446516606574.png (376KB, 628x625px) Image search: [Google]

376KB, 628x625px

>>35241897
My wife and family are grounded here, and I like my new house. Wife hates the cold, too (even though most of Canada isn't that cold).

Might have to save the great white north for retirement...

>>35241930
>Come hang out!
I'm considering that a reservation at Poutine bed and breakfast if we're ever in the neighborhood :)

Go get that 1+ week friend. Hope the back is good.

Whelp, goodnight friends. Time to finish workout, shower, get an trouser kiss from my wife, then kiss my son goodnight.

Sweet dreams, /plg/.

>>35241915
This is perfect. Thank you.

>>35241946
>Poutine bed and breakfast

It's more of a Couch and Beer place, but come grab a pint for sure.

File: WhoopWhoopWhoop.png (261KB, 637x471px) Image search: [Google]

261KB, 637x471px

Started my new wave of bench training. The volume feels good.
>Slingshot 365 x 10 x 5
>Z Press 10 x 3
>CG Spoto 15 x 3
>Silly DB bullshit
>Chins
>Muh prehab

The Z presses were horrifically awkward. I haven't done any real overhead pressing in months, and haven't done Z presses in absolute ages.

>>35241978
...is that 35 work sets or 11?

>>35242002
>35 work sets
Kaz pls. 11. 5 really, as the Zs and CG Spotos were light.

>>35240633
made similar progress to this anon, went from 77.5kg 8x2 to 122.5kg 8x2 on bench in a span of 9 months while my press went from 50kg 8x2 to 80kg 8x3
fuck the haters HEPBURN is the goat routine for intermediate bench gains if you do it correctly

>>35242028
yea i think hepburn is good for noobs
better than ss and similar beginner routines

>>35241978
Why no love for comp bench tbH lad

>>35242164
I alternate between Spoto presses and the slingshot. Spoto presses make me work harder to maintain control in the bottom portion of the range of motion and the slingshot let's me overload the rest of the movement. It worked very well on my first run.

>>35242305
So you just alternate A/B workouts pretty much?

>>35242305
But did you actual comp bench go up?

>>35242326
Yeah.

>Bench A
>Dead
>Bench B
>Squat

Trying to work OHPs back in this time though, hence the Z presses.

>>35242028
I like it as someone with a weak af bench and shoulder problems. Lets me try to do the lift with my best form possible way more than other programs because I'm coming to the bar "fresh" more.

>>35242347
Haven't tested it to check how much, but yes.

does anyone (excluding joe) have any experience with training for bench only? I have a back issue and have 3 months till I get insurance to get it checked out. Are there any programs out there set up just for bench that isnt canditos new program or smolov for bench?

>>35242552
>excluding joe

Why in the fuck would you exclude Joe?

This is the guy you want tho: >>35241978

>>35242571
because his whole approach was "programs are stupid lol". I'm looking for a program out there that was set up specifically for bench only.

>>35242351
Word. Keep at it big bench friend

>>35242591
Do you have a meet date or are you just building? If meet date, I'd suggest a 4-day russian meme-man cycle. If building, any two-day routine alternating push/pull 4x/wk with a shitload of bodybuilding.

>>35242646
just building. That 2 day routine is what i'm doing right now, basically. Just wondering whats out there.

new thread
>>35242731
>>35242731
>>35242731

>>35242697
Yeah man I'd just stick with the same basic program and add in a ton of accessory work.