/plg/ - Powerlifting General

what powerlifting related gifts are ya'll getting
I'm getting a red white and blue inzer lever belt

>>35363107

I think Santa may be getting my some Powerlift 2's. I know they're foam sole, but I didn't want to ask for adipowers or roms because Santa only has so much disposable income.

>>35363107
More plates.

>>35363107
I asked for my first weightlifting belt as well as some heeled lifting shoes

Also gonna buy myself some chalk and creatine

>>35363107
I'm getting
>some more bands
>lax ball
>new foam roller
Might buy more bands later in the year if I need them. They're pretty goat.

>>35363072
What does speed work do? I might try it.

>>35362955 #
What do you do for lats? I like dumbbell rows myself, I started doing them again recently and I literally got DOMS despite training lats frequently.

They're the best for grip too I've found. I use to do them a lot and never had a problem with grip, which yo, don't get me wrong, isn't saying much because my best pull was 160kg double overhand.

But I always hear people having grip issues around the 100-140kilo mark, so I guess I'm doing something right.

Santa is bringing me an SBD singlet, SBD knee sleeves, a Titan Longhorn lever belt, and a pair of Romaleos because I'm not a poorfag and everyone, Santa Claus included, values rich people more than poor

>>35363107
Thinking about buying a belt for myself. Just dont know if I can afford one after my skiing trip.
>going inna woods skiing for 6 days
>poor food and loadsa cardio
rip christmas induced weight gains

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>>35363113
this is shopped, i can tell by the pixels and having seen a few shops in my day

Just ducking in for a bit lads.

Had an epiphany with "Screwing the floor" today lads. I'm pretty excited about where my squat is going.

>>35363154
what's your squat stance like? toe angle/width?

>>35363178

Shoulder width, and an extreme turnout. Like, almost forty degrees. My hips are a little too tight to go out wide, but I'd like to get there eventually.

>>35363184
you squat low bar right? interesting combo

>>35363195

Yeah. My squat is literally fucked. My hip morphology is very limiting.

>>35363204
(...go bench only)

Who said that?

>>35363213

My poverty bench is worse than George's

I just suck at powerlifting.

>>35363204
I've been playing around with squat stance due to hip and knee aggravation going back and forth, and have landed on a shoulder width feet foreward stance sharing the load between hips and knees

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>>35363220
I'll tell you a secret... Your bench sucks because you don't let your other lifts suffer to train it harder.

Which is logical, your bench only accounts for a small percentage of your total so why would you specialise in bench?

Oh right, it's literally the most alpha male lift.
Only women squat.
Only George deadlifts.

When I pull sumo I think i'm locking out my knees as the bar is just above my knees..

is this ok ?

>>35363242

Well I AM thinking about doing a Smolov jr after the meet....

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>>35363267

Recommendation for a cutting routine? Juggernaut, 5/3/1, cube, something else?

>>35363287

I had a lot of success cutting on 5/3/1 Big But Boring.

>>35363242
will i also get an ALL TIME record if i focus on it too??

Any great articles on double progression?

>>35363332
If you drop squats and deadlifts you get an ALL
T I M E
I
M
E
record by default

>>35363379
why did no one tell me this earlier
thank you kind anon

>>35363295
You think that if I did the 5x10s on different days it'd be better? Like is I did squat strength work I'd do bench 5x10, deadlift strength work with ohp 5x10, etc?

>>35363089
If I weight between 85-90kg (I cut and bulk) what should be my lifts to not suck at all?
220/120/230?

>>35363515
those would be very good, lad

>>35363515
add 40kg to that total anyway you want and you will be good

>>35363144
Yinz ever check out Elitefts?

>>35363107
Got wrestling shoes, Adidas HVC, and a pair of new tights. A few generic black tees for training in. Pretty stoked to being able to train again in 5 days or so, am home with the f a m atm with no gymaccess. Only just recently got a belt and sleeves, increased my max by 20+ kg in S/D. I'm super hyped for what 2016 has to offer.

>>35363515
Pls be stone

>>35363556
Uhh what

>>35363572
listen, fuck. http://www.elitefts.com/elitefts-economy-belt-single-prong.html

>>35363529
mmmm... I'll up 8 kg the bench and then up
squats and deadlifts and let the bench suffer like a bitch
like first: 220/128/230
and then: 240/120/250

going up in all lifts seems i-m-p-o-s-s-i-b-l-e

>>35363107
Already treated myself last week to SBD knee sleeves. Fuck, this is what I have been missing out on...

http://www.elitefts.com/shop/power-lifting/powerlifitng-belts/elitefts-reloaded-base-belt.html
any1 have expierence with this belt)???????!?????????????????

>>35363569
nope, kg brah

I hate this new meme

>>35363613
Belt wear meme?

>>35363622
No, "one lift wonder" meme

>>35363627
It's satire you autistic fuck

>>35363587
>http://www.elitefts.com/elitefts-economy-belt-single-prong.html
Lad shipping to finland is going to be p expensive. I've been thinking about this one
http://www.gometal.fi/metal-voimanostovyo-ipf-hyvaksytty-p-827.html
>listen, fuck
rude 2bh

>>35363233

I'm very recently learning to embrace the fact that hip morphology doesn't allow us to all adopt the exact same squat stance

>>35363627
Yeah, that's bullshit. You need mobilit if you have mobility I will send it to find land and ship it myself the belt the belt will be shipped thanks. What postal area can I send it to Fuurkokc

>>35363639
how do people calculate the trajectory of their feet and the alignment so that it always lines up 100%? just practive?

>>35363659
You get a feel for it. You'll naturally move towards what feels most like what you usually do.

>>35363636
LOL. Good luck, that belt is shit. You might as well get a whip and tie it around your waist. It's useless. I've personally used this belt, it broke in maybe 4 months top during 150 KG warm up squats.

>>35363659

Everyone has their own way. I find if I think about it too hard I end up fucking myself, but if I just let me feet fall where they want to go in the lockout, they automatically find the same position every time.

>>35363670
so as a beginner is it good to write chalk on the ground and then put my inner heels where the chalk is like Furious Pete's girlfreind said?

>>35363681
Well fuck. Might just wait three months and buy a wahlander.

>>35363695
i would personally pay for the extra shipping and get Elitefts reloaded belt. Don't go for the meme "muh metal" belts.

>>35363691
Yes. I used to write a line on the ground when I was uneven in the squat and it fixed the problem. Visual aids are goat

I still can't convert the video to a WebM. I downloaded that program you guys posted but it says that it can't find the video.

Do you know any sites where I can do this online? I can post it on /wsg/ and link it here.

>>35363709
Think I should approach an elite powerlifter in the gym and ask about my stance? Most I've met are as dumb as bricks, srs. Maybe chick one will be smarter.

there's this guy named garret in my gym he benches like 5+ pl8 maybe i should ask him but i have not talked to him to much.

>>35363736
Garret Griffin?

>>35363695
Get a Wahlanders, I've got one and it's pretty sick. It basically came broken in, and the quick release feature is awesome.

>>35363739
yes, that sounds familiar. He is part of animal, I know that. He seems pretty smart, tho.

>>35363736
does he shout blessings after every set

>>35363745
huh? what is that? No, he is pretty quiet.

>>35363740
Don't listen to this guy, it's Sean. Again, I'd go with the Elitefts reloaded, seems afforable ans shipping can't be too crazy.

>>35363744
I think hes ranked #2 all time at 198

But hes still about 400lbs behind jesse norris

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>>35363716

pls respond

>>35363800
lol
>norris killing dreams since 1993

>>35363800
yeah, he looks pretty big in the gym, think he said he was over 220 just a few days ago. he can help me, maybe.

>>35363800
do you know boad?

>>35363817
Oh yeah the guy is one of the best lb for lb benchers there is

And #2 is fucking fantastic ever

>>35363825
Yeah gutted they dont ship to uk

>>35363825
*BOAD, I mean. He lifts with him and spots him.

>>35363107
Maybe not directly powerlifting-related, but I got some resistance bands, which I reckon can come in handy.
I was hoping for a plate tree and more plates, but that didn't happen. Then again, maybe Santa has a weight limit per gift, since he's gotta deliver to people all around the world and his reindeer can't pull the sleigh if it's too loaded.

>>35363846
Thanks, is there a good chance i will be a champion if they take me under their wing?

>>35363846
BOAD's owner we call BOAD as well, even though his name is Jared. :)

My grades have lowered significantly. I've lost all my friends.
I haven't gone outside in over a year. My back is a permanent apt from arching all day.
I have severe elbow tendinitis. I'm over 400 pounds. I have a hole in my bench where I take my shits.
I'm stuck in my moms basement forever. And for what, you might ask? I'm been trying to craft the biggest bench known to /plg/ all this time.

>>35363906
isley?

Can someone red pill me on the long femurs meme?

>>35363922
>red pill
Fuck outta here with that dumb shit

happy christmas lads

>>35363922
It makes squatting feel a little more awkward due to worse leverage. It will lead to squatting with a more horizontal back probably. It's not something that will hinder you much if you train the squat often and smartly.

>>35363922
stupid fucking moron.

>>35363940
Ok... can someone please kindly explain to me the long femurs meme?

>>35363945
monday: bench tuesday: squat wednesday: active recovery thursday: bench friday: deadlift weekend: off or should i squat twice?

and now the mods leave, like seriously cmon

>>35363945
I think this is my problem as I have a very acute angle to my back. I have trouble keeping a vertical torso even with front squats in oly shoes. I drill thoracic mobility all the time and it has yet to improve.

Kind of thinking I may have to give in andbgo lowbar.

>>35363951
i just did, you fucking cocksucker. it makes it uncomfortable. are you dense?

>>35363960
I wouldn't squat twice, to be honest. I feel like Olympic Weightlifting memes have invaded Powerlifting. Squatting once per week is perfectly fine.

>>35363960
what brought you to that logic from having long femurs?

>>35363922
Just an excuse shitty squatters use to be bad.

Santa Claus isn't real.

>>35363988
so just stick with what i got? thanks.

>>35363945
In my case it lead to some forward pitching, but that can be trained away... Probably. At least it has gotten better than it was before for me.

>>35363993
huh? i'm not the ling femurs guy. i'm asking about the squat 2-7 times per week stuff everyone mentions.

>>35364018
"squat often" i mean

>>35363994
You say it like it won't negatively impact your squat
Long femurs objectively make you a worse squatter
>but LAYNE NORTON is a WORLD RECORD HOLDER and has long femurs!
powerlifting is not even close to saturated in terms of talent. There are people in the 93kg class who out total the best 105kgers for example.

>>35363994
Don't you use long arms excuse for bench?

>>35363960
Squat twice or thrice a week. Bench three times/week if you're not doing any other presses on the other days.

>>35363974
Yes, switch to lowbar. A too vertical back angle will not let you utilize your strength effectively, in my experience.

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Femurs aint shit but hoes and tricks

is squatting once a week suboptimal?

>>35363988
why wouldnt it be better to be more similar (note not the same) as another barbell performance orientated sport than more like a bodybuilder split

makes sense to me

>>35364048
For most people yes.

>>35364045
>>35364038
faggot

>>35364044
thanks, i might ohp? what do you think? and squatting twice a week where would i put the extra squat day without taking away deads on friday?

>>35364057
avon, what percentages should i keep bench and squat at if i'm doing both twice a week? how can i rearrange split? GZCL with Magnusson deads thrown in?

>>35364044
Then should I lowbar like rip teaches because I find that form uncomfortable. I also have been atg squatting for awhile now and find it harder to squat at parallel. I'm somehow weaker in the lift when I cut depth.

I hate my shitty genetics. I am a manlet with a stupid short torso and stupidly long legs. My shins are retardedly long as well.

>>35364038
>it won't negatively impact your squat
it wont because its all youve ever known, its not like you were impacted and your numbers went down because your femurs grew
you cant change it so why think about it

>>35364054
Bodybuilding and Powerlifting are essentially the same. One is in lower rep ranges and one is in higher rep ranges. OL is more like gymnastics.

>>35364083
Lad come on. First of all I dont know shit about GZCL or Magnusson DL but that initial question is ridiculous. Frequency has little if any effect on percentages.

is anybody running Mike T's project momentum program?

is GZCL the PL version of Prilipen's chart?

>>35364100
glad to know. i'll be squatting 95%+ 3 times a week.

>>35364110
Why the fuck do you assume you use the same percentage every day?

>>35364110
>95% single thrice a week
easy desu

>>35364127
that was my "ridiculous" question. you said frequency has "little if any affect on percentages". what's a good resource to find? surely it wouldn't be optimal to train at high intensities in high frequencies, would it?

>>35364092
what kind of hippy bullshit answer is that

it makes the squat objectively harder - which is a negative impact in a sport where you want a heavy squat

its not about feeling bummed out or whatever you're thinking

>>35364127
you and others have told me to increase my frequency for squats and deads, my question was what to do with percentages. what does a typical 2 bench days/3 squat days/etc look like? we're here to discuss powerlifting if this was such a basic concept i'd have seen or heard more about this. no one's offering anything outside of "up your frequency".

>>35364063
Just do starting strength or some shit like that. That's seriously the best advice I can give to you.

>>35364084
Rip is retarded, don't listen to his squat advice.
Put the bar below the spine of the scapula, retract your shoulders and pull them down to get tight. Don't grip the bar with a narrow grip at first, you go to let the mobility to do that develop. Your elbows should be in line with your body or slightly angled backwards. Go as low as you can without sacrificing form or tightness. A low bar squat shouldn't look that different to a high-bar.

>I hate my shitty genetics. I am a manlet with a stupid short torso and stupidly long legs. My shins are retardedly long as well
Long arms?

>>35364167
>do ss
>rip is retarded

>>35364167
I also have long arms, yes. I looke weird or at least I feel I do. Probably not that noticable.

>>35364152
>its not about feeling bummed out
you say that but the only people saying it are the ones looking for an excuse

>>35364139
>train at high intensities in high frequencies
But thats a thing, see daily maxing.

>>35364183
Copy-pasting already existing beginner routines doesn't make him not retarded.

>>35364189
>I also have long arms, yes.
>Long arms
>Stupidly short torso
Perfect deadlift proportions

>>35364199
this is the advice you guys give? no wonder no one outside of 6 people come to this shitty thread. fuck off with that.

>>35364212
you can leave at any time
also nowhere did that guy give you advice

>>35364156
You're thinking of this wrong dude. It's about volume and work not percentages.

There are two ways to increase frequency I've experimented with both.

>Split Work
Take what would be a typical session for yourself and split it in two. Maybe increase the total work slightly, a set to one or both of the days.

>Add an easy day
Keep the previous day(s) the same but add another session with low volume, low intensity, and low specificity. Something like adding a front squat session for 3x3 would be a good example.

>>35364196
>everything you say
what the fuck.

>>35364045
never noticed based ben esgro in the background

>>35364212
Read a book nigger. Squatting once a week is simply suboptimal. If you cant comprehend simple concepts I suggest taking up something more suited to your talents, like rock collecting.

>>35364210
So should I just focus all my attention on deads? There's already a huge gap between my squat and deadlift. I pull 3.5 plate for reps but only squat 165lbs. I just can't figure out how to fix my squat.

I started training 9 months ago.
I'm 5'10 and 188lbs if that info helps at all.

>>35363515
Bench is alright, your deadlift is poor as fuck compared to your squat, your squat is pretty solid tho

I'm sad lads, I cut down to around 10% bf and my strength went way down. I was hoping I could stay pretty lean while getting strong

>>35364139
it happens in some type of training but most of the time its not considered as a good way too train, you can easily just squat twice a week instead of once with about the same intensity. If that in itself is optimal i dont know but squatting more = more total volume = gains over time

>>35364265
>So should I just focus all my attention on deads?
No, it just means that you're going to find deadlifting easy.

Just keep on squatting, I don't want to give too much advice over internet since I know nothing about your situation. The only thing I know is that the more you squat the easier it will be to unfuck your squat.

>>35364289
>I was hoping I could stay pretty lean while getting strong
No that's only for people with good genes like Bryce, not us plebs

>>35364323
"genes"

>>35364323
I know that now. Its just sad. I enjoyed having abs :/

>>35364377
Then get stronger while having abs. Sure you could be stronger bulking up to like 25% bf but that's an individual decision. Nothing wrong with progressing while staying around a certain bf% if that's what you prefer.

>>35364496
yeah, but my ideal bf is 10%. That makes it a bit harder.

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LADS, I need a few people to weigh in on this.

Got a 7cm/10mm lever belt for Christmas. Both me and the giver wants the belt to be the best it can be, so I can trade it in for something else.
I am ~175cm low, with a short torso.
Should I trade it in with a 10cm/5mm belt? The past two-three months I've made do with a 10cm belt, and despite some bruises on my hip I think it fits the way it should. However, will 5mm be too thin? Am I better off with the 7cm/10mm or 10cm/5mm?

pls state your opinion/experience

>>35363089
>jul
God jul laddie.

>>35363247
As long as your back is the same angle or bigger (floor-hip-back angle, that is) until the knee lockout, it's fine, afaict.

>>35364517
Then deal with it. If you can't deal with it then let your bf% get bigger. Not a lot of options here.

>>35364549
to be fair 99% of people have this problem because of poor position of the floor and being tipped over because of it, especially with sumo

>>35364525
I'm confused I thought powerlifting belts were either 10mm or 13mm

>>35364599
Assumed his starting position was good and not compromised as the pull starts, tbqh, but I see the fault in my assumption.

>>35364644
[spoiler]It's not IPF approved[/spoiler]

But is the main issue the width (cm) or thickness (mm)?

Looks like I'm going to bite the bullet and try that TSA intermediate program (and because I'm really stupid, I might switch out benching for pressing).

Anyone got any experience with it, or relevant things to shout at me?

>>35364042
Uh, nah. I just found out they're long though so I may have been talking about that

>>35364569
yeah :/

>>35364655
I'd get the 7cm/10mm because it'll make a great deadlift or bench belt when you buy a real PLing belt down the line.

>>35364675
>bench belt
I'm not an equipment whore, man.

But really tho, this belt is intended to last a long while, and I only use belt for squats and deadlifts. Does that alter your opinion?

>>35364667
i have my own program somewhat based on the percentages they use and i can tell you the deadlifts get fucking brutal

>>35364689
Yeah I'd get the 7cm/10mm belt. But why aren't you interested in getting a proper belt?

>>35364695

I'm noticing that. Its a pretty rough looking program overall but at this stage its kill or cure time.

>>35364711
you could cut down on the sets of deadlifts imo

4x4 @ 85% seems a bit too much imo, im just doing 2-3 sets with that and it already feels heavy as shit

>>35364711
You can adjust the percentages by adjusting the RPE modifier or whatever on the 2nd or 3rd page of the spreadsheet. Put in 1.3 for the modifier, makes everything more reasonable.

>>35364702
It's a christmas present and the 10cm/10mm belts are at least 35% more expensive. I just feel like a fucking shit if I whine too much about this belt in order to get a more expensive (albeit possibly better) belt...

>and I already passed on the opportunity to play santa for an old classmate's newborn child
/badhuman/
/entitled/

>>35364720
Scratch that is doesnt do shit. 4x4 @ 85% in the 4th week is insane.

Ask s guy who just ate a large pizza anything.

>>35364759
Are you a big guy?

>>35364759
Why not two?

>>35364754

5x5@80% on squats in the third week ain't no picnic either.

>>35363107
Wrist wraps and bluetooth headphones. I can't wait to finally listen to music while deadlifting again, I couldn't stand having my phone in my pocket during deadlifts and squats.

Who has some great material on double progression?

Interesting stuff lads.

>>35364792
I dont understand shit like this. Like is this 80% of a competition lift? Peaked?

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>>35364843
This was the afforementioned interesting stuff.

>>35364843

My understanding is its a gym max, so neither a beat-to-shit training max nor a peaked comp max.

>>35364861
I mean I guess that makes sense but it makes no sense to not use a PLers competition results to do their programming. So if you wanted to run the program again you'd have to max out in the gym as well as in comp? That seems silly.

>>35364754
Why, aren't you supposed to squat 6 days a week?

>>35364879

Its a fairly short training cycle with the last week being either to peak for competition or to take a new gym max.

Not saying it couldn't be arranged better, but its not like you're competing every eight weeks or maxing two weeks in a row every time.

>>35364829
Your mom has some great material on double penetration

>>35364889
Because it's unnecessary.

>>35364879
Given that comp =/= gym, why not run gym max for gym stuff (more focus on getting bigger and stronger/holistic development/building foundation) and comp max for comp peaking (more focus on 1RM gains)?
I mean, not that gnuck's 28 free programs have to mean anything, but they don't really seem like competition peaks, but more like "run this lots of times, get bigger and stronger, run competition peaking when it's time for that" given that they are only four weeks long.

Or am I just talking out of my ass here?

>>35364934
Clarence does it.

>>35364964
>Clarence does it
Sorry I thought we were talking about humans

>>35364936
It would just make infinitely more sense to adjust the percentages of a program to take into account this difference.

>I mean, not that gnuck's 28 free programs have to mean anything, but they don't really seem like competition peaks, but more like "run this lots of times, get bigger and stronger, run competition peaking when it's time for that" given that they are only four weeks long.

Yeah sure and you could test your progress every 4 weeks. Or you could do the same thing and not bother testing your strength until you actually need to know, like closer to competition.

>>35364964
Clarence is also known for doing incredible amounts of work and volume which has caused so much damage to his knees he bombed out of the most important meet of his life. He then had to take months off and even now cannot front squat or properly backsquat. He will literally be facing the consequences of his old training for the rest of his WLing career. But that wasnt because he squatted 6 times a week it was because he did an absurd amount of volume, an unnecessary amount of volume. Dont push through unnecessary amounts of volume.

>>35365011
ahhaha someone (you) is jelly af

>>35365011
He squats fine and did fine with meets. Chill with the rhetoric.

>>35365011
Dayum when did all that shit happen

>>35364992
Me, having an unpopped comp-cherry, don't really see the importance of taking that into account, tbqh.
Or, I mean, is it easier/does it really matter whether to base the program (with its percentages) off a gym max or a competition max with percentages adjusted accordingly? What difference do you expect it to make for the training or the competition?

chargers raiders streaming here

http://instasync.com/r/lonelypl

>>35365011
You're an idiot. A literal retard if you believe that.

>>35365011
You're a stupid dumbfuck

>>35364236
That's all I was asking, brother. Thanks.

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>>35365073
Fuck you sean. Die alone and cold on Christmas eve.

>>35364257
I can comprehend simple concepts, but clearly it would affect the percentages of the lifts? I couldn't squat 1x1 at 105% and then do that two more times, you get that, right? I wasn't sure what route to take but no thanks to PLG (maybe to Avon) I've found a solution. Fuck off. Tutsoon.

>>35365019
>>35365027
>>35365037
>>35365077
>>35365084
http://www.allthingsgym.com/clarence-kennedy-interview-2015/

This was a year ago.

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The rum&coke and white russian went right to where they should.
>4:50 AM
Bedtime lads.

Again, merry christmas. Try to get some squats in tomorrow maybe.
Insomnium for life.

>>35365119

It doesn't change much. It tends to change the volume long before it changes the percentage.

>>35365123
Let me clarify. You. Are. An. Idiot. If you believe Clarence is injured. Boo-Hoo, he got injured a few times. He's top notch p right now, though. Some say he might even switch to PL and rank numero uno in 220 class.

>>35365139
Jeah, so I was already wanting to do an extra bench day so I will add that. First day will be 85-95% and second day 3 days later will be a lighter day.

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I did some full-meme squats today.

>SSB
>weightlifting shoes
>eyy-tee-gee (read: as close as my shit flexibility allows at the moment)
>beltless
>paused

Next time I'll find one of those half bosu balls and hold the bar overhead.

>>35365123
>he cant back squat properly

yeah.. no

>>35365160

Needs to be to a soft box for maximum memeness.

>>35365118
Say that to my face not online fucker and see what happens

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>>35365139
Can I do Tier 1 pretty much year round as a natty? If I just stretch, do mobility work, can I work in that percentage range for a long time and occasionally taper off?

>>35365174
Good idea. And I'll work in bands and chains. Better yet, chains made of bands.

>>35365186

Hang the chains off bands. It'll be like that bamboo bar combined with accommodating resistance.

And as stupid as that sounds, now I want to try it.

>>35365184
85-100%? Yeah, the only time I dip below 85% is every March during my B-Day week.

>>35365184

You could.

Would it be ideal? Probably not, but it'd certainly be doable if you were smart with your programming.

>>35365184
Or at the very least not do T3 in my workouts? I'd rather cycle between the tiers instrad of doing them all at once.

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>>35365198
Now I want to put a band on one of those bars like a bowstring and shoot kettlebells at people.

>>35365184
>>35365204
>>35365213
It's 85-100 of a double you could do every day of the week so ~90%. So can you work between 76.5-90% year long? Yeah.

>>35365213
Cool, I pretty much have til whenever to eat 4,000 cals, acsess to everything I could need equipment wise, and am looking to make my health a big component of my program. I'm just getting into programming so I'm curiois about all the stuff you can do. I was thinking I'd do T1 most of the time and use T2/T3 style workouts after I hit 100%+ mostly for recovery purposes.

>>35365228
>>35365220


Yeah, I missed that. You could absolutely work within that range year-round. You could probably even do that without the T3 stuff much of the time so long as you paid attention to how your body felt and jumped on any imbalances when they started to show up.

>>35365228
Sweet, I'll just dip above when I max out and then dip below when I deload, then?

>>35363247
seems about right. will change based on leverages but early knee lockout is desirable.
>>35364102
no but if you do post workouts pls.
>>35364852
what? i feel like my heart rate substantially rises just before doing even really light weights, like 50%.
>>35365145
220 isn't a weight class, clarence has repeatedly said he isn't interested in pl, and he wouldn't stay over 100kg if he was competing.

>>35365251
Sounds about right. You also do work below in T2.

>>35365253
>220 isn't a weight class
Joff pls.

>what? i feel like my heart rate substantially rises just before doing even really light weights, like 50%.
Same, but it's insignificant compared to when I'm going for a PR.

>>35365271 >>35365243
Awesome, really appreciate it. You guys are a big Christmas help. So far I have:

Monday: Paused Bench
Tuesday: Cambered Bar Squats
Wednesday: Active Recovery
Thursday: Seated Barbell Shoulder Press/Paused Close-Grip Bench
Friday: Deadlifts
Saturday: Front Squats
Sunday: Steel Working/Coal Mining

I'll keep the percentages consistently lower for a few weeks and slowly acclimate to working at a consistently high percentage, reps/sets will change every quarter cycle (3-ish months).

>>35365310
*Every 22 days

>>35365271
Splitting up the days also allows my T2 work to help boost my recovery/increase strength. Close-Grip Bench and Front Squats would be T2 and everything else will be T1. I'll update you guys in a few months my progress.

Ian Bell just got engaged lads

>>35365449
wow! neato! so cool!

Threadly reminder that Mark Rippetoe is literally the father of powerlifting

>>35365512
mahk rippahtoe is a soy losah and a bitchboy now, ya hear

taking a topkek100 right now

Lads.

The turkey

It flows through me like water through a canyon

merry christmas friends.

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reinder in case you missed it in the thread that 404d, i uploaded " a thoughtful pursuit of strength" to a google docs for every one.

link is on the plg spreadsheet on the lat tab, by the nuckols art & science books.

https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit#gid=1454236644

merry christmas

>>35366092
Thanks.

>>35365449
Topkek100 is that you?

where is everyone?

>>35366156
Running a train on your mom while they go Ho(e)-ho(e)-ho(e)

Got my nephew 140kg setup from rogue, some cheap squat stands + bench, SS 3rd edition and the myth of sisyphus

he should be set, right?

>>35366165
Stfu dino

>>35366171
Does he actually want to lift weights or are you just springing this on him?

>>35366180
Valid question desu

>>35366092
Thanks, big Aaron

>>35366180
he asked for a weight set

why would I drop like $800 for no reason desu

>>35366121
same. Also he competed raw for the first time in forever

good night and happy holidays /plg/
I don't really have a ton of friends irl, so thanks for being there for me this year

>>35364774
Sorta

>>35364777
Did the best I could senpai


I have the gym to myself right now family

what is /plg/ reading at the moment?

>>35363107
Belt and microplates

>>35364002
FUCK YOU

I remember when I first met dino, he was this like 230lbs and 6'4, I was literally caught in orbit of his legs. From the angle I could not see his upper body and his quads devoured what little I could see of him.
We went to the gym together while I was warming up for some heavy bench he was already squatting 4pl8 as his first warm-up, his thighs literally scraped the sides of the power rack, but his flimsy back couldn't support the weight.
I watched in amusement as he rested his folded spine on his glutes and he's knees bopped up and down 3cm for 300 reps.
About 8 hours later he said he was done with his 3rd set of SS squats and that it was time to bench; we went over to the bench area and he just leaned back and rested his spine on his glutes again. From there I passed him the barbell and he held if above his chest, he slowly descended the empty barbell, his entire body was shaking, I could hear the muscle detaching from his ligaments and I watched as his chest gave out and he got the bar trapped on his neck.
I keked and watch his face go blue for a bit before I took it off him. He said he was done for that day and he needed to go home and watch more bench tutorials online.
He quickly scurried out of the gym and broke the door frame with his thighs, leaving two gaping holes on either side and a trail of tears behind him.

Lads I think I won't be able to fit into any of my clothes after all this food

SHW 4lyf

>>35366092
ty bae
>>35366882
Nothing PL related tbqh.
Toll the Hounds, ski instructional book, book on the stock market, and book about language and argumentation.

Been up for an hour and already hate this Christmas

Boxing Day will be just as bad. Fucking kill me now.

I only hate it cause everything is closed here, except for McD's and grocery stores.

>>35363107

Got sum SBD knee wraps and bench blokz so I can board press by myself.

Going to go play with them tomorrow.

we actually dont celebrate christmas that much at my home and my homegym is open 24/7

feelsgoodman

Can anyone check my for and correct few mistakes please?

Squat:
https://www.youtube.com/watch?v=UDVCByrvh9c
I felt pretty shit that day and I kept leaning excessively forward. Sometimes it happens, sometimes it desn't, but I have no idea how to fix it.

Deadlift:
https://www.youtube.com/watch?v=jRFKpdqFPVU&feature=youtu.be
My hips rise a bit here but I find it easier letting my hips shoot up a bit than vice versa but it will probably be benefitial to fix that having long term lifting in mind.

>>35368110
>highbar

>>35368110
I think you're going a bit too deep there. I'd try playing around with a wider stance/flat shoes since you'll be able to bounce out earlier. From personal experience, it can also help with leaning forward. Other than that, keeping the elbows down/chest up could also help with the leaning forward.
As for the deadlift, I might be wrong but I think you should get the hips out a bit more for sumo. Imagine a really narrow corridor that you wanna fit into, I got this from one of Koklyaev's seminars and it really helped me with getting my back more upright.

>>35368110
ur knees are too far over in the bar in your deadlift, this causes you too tip over at the start off the lift too correct to vertical shins and makes ur lockout really shitty, push your knees out more and try to keep ur shins perpendicular to the floor, (or at least have them so that they dont cause ur form to fuck up, i.e. only a little bit over the bar)

>>35368207
to add to this you should start with the bar closer to you, you are pulling the bar towards you at the start off the lift because it is too far in front of you and this gives you a weird bar path

>>35368185
*hips open, sorry

>>35368147
I can't squat anything but highbar unfortunately since I can't position the bar low since I had some shoulder issues when I was a kid, but I'm working on it.

>>35368207
>>35368110

I'll try looking into this and see what happens, thanks

>>35366882
Science and Practice of Strength Training 1-Zatsiorsky

>>35368363
Autism

My moms a stupid bitch
Christmas is gay

lololololololool

>>35368543
Mom didn't get you much sean?
You know she's probably broke keeping up on your Internet.

>>35368563
Internet is like $20 a month, how much of a shit country do you live in?

>>35368568
That's alot for seans family.
Don't be so stuck up.

>>35368543
Sean BLOWN THE FUCK OUT

>>35368584
No matter how bad my day is at least I can be thankful that I'm not Sean

merry chistmas /plg/

I have a squat & bench session lined up for today in between family gatherings, should be fun

What do when if I have lolfemurs? Extra wide stance? High bar?

>>35368602
Thanks for the book btw (by the way)
Have a good Christmas fAm (family) I hope you get a good coach this Christmas tBh (to be honest)

>>35368607
Just feel it out for a while first. hit /plg/ up with a couple of form checks.

>>35368608
of course.

>hope you get a good coach
m8.....

what kind of routine would benefit the best on a tren cycle? i feel SS, SL, MC wouldnt be intensive enough only 3 days a week if your recovery time is twice as fast. suggestions?

inb4 roiding feggit

>>35368607
Squat however you find comfortable. There is no one way to squat depending on build.

>>35368626
2nding hope you get a coach.

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>>35368634
>>35368626

>>35368631
This. Also, the squat that allows you to lift the most weight isn't always the squat which allows you to progress the fastest. I for example squat most my workouts HB but before competition i switch to LB. I just hate to do my volume squats with LB and i feel like shit to DL.

>>35368626
>>35368631
>>35368670
https://www.youtube.com/watch?v=vK9-Zk-D_bE
This is what my squat usually looks like. I know that the depth is questionable at best, I got a bit worried during the last second kek.

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>>35368634
>>35368608
>>35368645
m8's........

>>35368626
Glad you're finally getting a coach.

>>35368707
A coach doesn't have to be a celebrity.

>>35368705
Do you always descend that fast? I think your ROM is a bit of a problem.

>>35368707
Get a Russian coach

Have you heard of lootcrate? It's like that except they send you a box of tren each month.

>>35368721
Most of the time, yeah. I find it a lot easier to hit depth that way. What do you mean exactly by ROM being a problem?

>>35368719
Oh yeah I forgot say

FUCK YOU

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>>35368761
Oh

>>35368773
You could have prevented this

>>35368705
honestly looks alright to me man. It seems like you missed depth, but thats hard to tell from this angle and should be an easy fix. they look comfy to me man.

>>35368709
>>35368719
>>35368739
there aren't alot of people i would trust my programming with. stop trying to make me get a coach.

>>35368707
Hancott & Gibbs charge way more than that too. I mean fuck sheiko himself is cheaper than that.

>>35368781
I'm sorry.
>>35368786
So who are you thinking for a coach? Mike T is giving out free programming.
I'm sure there is a powerlifting gym somewhere in your state you can get coaching from.

>>35368786
I'll coach you, I squat 2pl8 ass to grass, the most in my entire gym

I'm so strong

>>35368786
>there aren't alot of people i would trust my programming with. stop trying to make me get a coach.

Lad getting a coach would help you so much. It's not about the exact programming it's the stress of having to be a coach and an athlete. I dont think it agrees with you. I REALLY think you would benefit from hiring a coach. But I understand if money is an issue, that's basically how I feel right now.

>>35368786
https://m.youtube.com/watch?v=UULZB-YrjwM

I'd do it but I don't have a 300 wilks lmaokillme

>>35368786
You're aware you don't need to be a YouTube celebrity to give good advice right?

>>35368786
Thanks. I was thinking about putting on oly shoes and going a bit wider/toes out and go for the ultimate memesquat.

>>35368834
So you're saying $4000 for 3 months training from Josh hancot is money not well spent?

Pft, get outta here.

>>35368846
I know right? Poor fags lmao

什么是那些中国人比彻再按一次秘密?我忘了。

>>35368627
P-pls respond

>>35368894
Stats and body Weight?
Those are needed to determine a program...

>>35368795
Honestly, its comical. he talks all about being a businessman, but I don't think he knows the first thing about it. I'de like to see the financials and market oppotunities sections of their business plan and find out wtf they're thinking with those prices.

>>35368803
I asked Mike about it on facebook. It's not free programming, its a random experiment with high frequency.

Yeah, the PL gym I go to and the one in chamberlaign SD. both of them are absolute anti-IPF (not a big deal actually), and while I love my current gym owner and he's a great guy and has given me some solid advice in the past, I don't think I would trust him with programming me.

a non-encompassing list would be:
>Mike Tusch / RTS
>Chris Duffin
>Sheiko
>CWS

>>35368813
i told you man, 20 years i'll be waiting 4u

>>35368828
No I agree completely. thats really the only thought about having a coach I like, is to not be responsible for my decisions, to be told what to do and be able to trust the coach enough that i can just do what he says with 100% effort and not have to give a single second thought as to weather its the right decision or not.

>>35368830
mines not much better right now desu

>>35368834
read what i wrote to avon. Yeah, I'm aware. But if i Don't know them, don't know how they think and don't know their intelligence levels, it COMPLETELY fucking devoids the usefulness of having a coach.

>>35368844
its worth a try (just about anything is worth at least ONE try), but it honestly looked good and comfy there too m80. but shit, if you can get wider and be even more upright, more power to you.

>>35368846
to me, It would be worth 4k burger bux a month for coaching IF:

>you were living in a training facility, with other athletes under a handful of coaches
>coaches manage nutrition, sleep, activity, programming, recovery, technical skills etc
>everything you do revolves around the training center and learning


that'd be worth it. other wise, no. not worth it.

>>35368902
Anti ipf exists? I just figured fake fed gyms just didn't care like mind does.
Even Westside isn't anti ipf. They just see it as another fed.

>>35368902
Bryce Lewis and TSA
Matt Gary

Ask the powerlifters in your area, there are a lot of coaches that dont advertise very hard but are very good. Look at who USAPL sends to coach at international comps those guys likely offer online coaching.

>>35368996
nah. straight up "the IPF is the anti-fun fed, the Nazi-fed" etc etc

>>35369021
I've actually been wondering about TSA since isley mentioned it. I can't seem to find a price on it, but It does seem some what ok.

As for USAPL coaches, how do you find those people? I've been following the USAPL facebook page and I see them certifying coaches all the time. I never see names of higher level coaches though.

>>35369069
>I've actually been wondering about TSA
It's $30/week I believe, some review on reddit mentioned it. But send them an e-mail asking for more info. I sent them like a one line "My wilks is X and I've done Y, is the TSA intermediate intended for me?", got a very detailed and helpful response few days after.

>>35369069
>As for USAPL coaches, how do you find those people?

This is why training with IPF people and knowing people in the community is useful. I know a few canadian online coaches that are excellent and from what I know very competitive price wise.

Ryan Stinn
Avi Silverberg
Stephen Cascioli
Mark Giffin

And they all charge CDN $ so thats even cheaper for you. Message me on FB if you're actually interested in prices and what style of programming they specialize in.

>>35369162
>30$ a week
>1560 a year

whoaaaaaaaaaaaaaaaaaaaaaaaaaaaaa thats actually really fucking cheap

what the fuck

>>35369178
>>35369162

I appreciate the insight despite me telling you to stop telling me to get a coach lol


but any who, ITS TIME TO OPEN PRESENTS BITCHESZZZZ


merry christmas all

>>35369180
Yeah it's not bad at all and they have a proven record if anything, like the look of their programming too based on that intermediate template they have. merry christmas and shit
>>35369178
Going ahead and asking for that dere end of cycle squat form check
https://youtu.be/aN0AAhAbV7Y?t=55s
look ok other than walkout? I tried settling the bar before taking a step but with these racks I hit them walking out if I don't do it right away, it's like right at the limit so I have to utilize the little whip to walk out more or less clean. Shit's retarded but better than having to do a half squat before every rep.

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>>35369202
>I appreciate the insight despite me telling you to stop telling me to get a coach lol

Lad if I compiled the amount of posts from here and treehouse where you acted like the sky was falling in regards to your training it'd be a book. Just keep the coaching thing in mind that's all.

>>35369238
You seem very loose when squatting

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Tbh I'd think about buying programming from Dietmar. I wouldn't, but I'd have to pause a bit.

>>35369238
Pls learn to trim videos.

>>35369238
Sounds like the walkout is totally dependent on that rack so can't say much there. Other than that not bad at all, you kind of lost upper body tightness out of the bounce but it was a maximal weight and as long as you practice getting tight in training that'll fix itself down the line. Just a heads up though, if you're gonna compete in the IPF you probably wouldnt get a squat command with soft knees like that.

>>35369252
what makes you think so?
>>35369264
bitch i linked it at the start of the squat

>>35369270
and 4chan embed doesn't help with that

>>35369270
You sorta sway back and forth a little, and you back angle changes, especially as you begin the ascent.

>>35369180
Just do steroids Aaron.

Way easier and even cheaper than $30 a week

>>35369268
Thanks, yeah can tell my soft knees will bite me in the ass one day. Need to kill that habit.
>>35369282
wut mine does
>>35369285
see what you mean, yeah back angle is a max thing, used to have a pretty Rippetoey squat and trying to get away from it, not 100% yet

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>>35369312
Garagebro pls go

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>>35369312
Norse is called Aaron?????

>>35368898
230 lb squat
275 lb dl
175 lb bench
115 lb ohp
180lb bw at maybe 15-20% fat

>>35369332
Ahh man you're wayyyy too strong for steroids.

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>>35369330
Yeah, or big Aaron.

>>35369325
Tom Martin is such a monster

>>35369332
Pls b trole

lads type
f.a.m.s
Without the dots

>>35369355
f.a.m.s.
Without the dots

>>35369363
Zing!

senpaitachi

59kg Russian girl just squatted 200kg without wraps lads
considering suicide

>>35369344
>>35369339
:^
no but srsly, its hard to keep gains as an armyfag
its my only way to...leave humanity behind

>>35369382
Nah fuck that

That's dumb as hell.

>>35369380
Boyanka Kostova Front Squats 190kg @ 58kg

>>35369382
Do steroids in your eyes for vision out of this world!

>>35369380
Impossible raw

>>35369393
not PL so doesnt count or somethign

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Got nothing from my family for Christmas

Just fuck my life up

>>35369399
go to 'russian' lifters face-book

>>35369412
fucked up the ''
should be "russian lifters"

>>35369406
Family is shit and I can't wait to break ties without the lot of them.

It's Christmas so of course I'm going to have to deal with flak from someone soon...

>>35369428
No
Impossible

>>35369457
it happened
her quads match top WLers

NEW
>>35369526
>>35369526
>>35369526

>>35365222
Kek'd and checked