/plg/

>>35424373
thought you were giving up you little shit
cheer up lad

>>35424397
are you trying to make jerky out of your skin?

>>35424372
I tried power cleans today and I'm in love. They're better than any of the power lifts.

>>35424397
>tfw you can actually see his impending heart disease

>>35424397
Hows the competition in the clubs m8 kek

Why is nobody posting

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I've been having a problem with my SBD sleeves, I've been squatting pretty frequently lately, and the seam that runs behind the knee is wearing away my skin, and I'm starting to get abrasion marks where the back of the knee creases. Has anybody else experienced this? Currently I'm using athletic tape to protect that area, but the tape is almost as painful since it's tearing hair out when I bend my knees.

>>35424456
We are all with our girlfriends.
Why aren't you?

>>35424397
Why are your forearms so small?

>>35424467
honestly no
and i wear them from before my warm up squats untill i get home

Day 77 blog:
Skwot: still beltless, worked up to 445, did some paused oly style work for backoffs

Binch: Brought my grip in an inch and warmups felt way speedier, working weights felt the same. Hit 275 clen, then 2x3 long pauses w/ 2pl8

Did the duffin glute activation stuff and a bunch of KB swings for joocy glutes.

Pull ups are sucking dick because I have two holes in my left hand.

>>35424397
Ya caught me.

I kind of like the built fat look though. I'd probably only want to lean out a little and just build more muscle if I turned in my natty card.

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what are you picking up and putting down today, plg

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>>35424373
Sup /plg/ happy holidays to everyone

I decided I want to do a sort of mock meet today, hitting the gym in 2 hours.

What can I do to reach as close to these numbers as possible? I mean how should I go about warming up (sets, reps, %intensity etc) I've never done 1rm tries so I have no experience.

>pic related. These are calculated by my 5rms. Shitty mobile and no 4chan on PC combination. Please forgive me.
Order and attempts will be
>DL 165
>bench 100
>squat 130
>OHP 65
>chinup +30

Pls help a newfag out.
OHP and chin ups last because not PL but I'll do them because I like them
DL before squat because otherwise I won't even get 155.

Pls respond.

>>35424467
Soak them with fabric conditioner in the bucket/sink.

>>35424500
Gonna do some squats, will probably throw on my belt and see if I can get more than 4pl8

>>35424517
how is your form?
people with bad form are generally better at rep work, and worse at intensity, while people with good form are generally the opposite. if your form is shit, I would say expect lower than those. If it is really good, expect a bit higher.

>>35424534
smesh smesh smesh. what is your current PB?

>>35424544
PB is 455x1 and 405x7, but that was almost a year ago, and my squat has finally been moving up, but I've rarely gotten over 4pl8s lately

>>35424517
>DL before squat because otherwise I won't even get 155.
thats part of the game Tbh lad
id do them in order

i used the attempt selection/warmup thing from here for my last meet
http://thestrengthathlete.com/freebies/
worked well i think
had me warmup less and further away from opener than i was used to

but at your stage, you could just yolo it Tbh

and once again squat first

>>35424544
>how is your form?
I'd say OK. I don't want to be overconfident, just for fun as the last workout of the year.

How should I warm up?

>>35424523
Fabric softener destroys neoprene though

>>35424577
Makes them comfy tho, which is the issue

im not a fatty but i feel like my resting heart rate is pretty high (def above 70) and i have the endurance of a 500lb girl.
is this a problem for powerlifting performance or do we just accept the fact that we are all secretly lazy fat people and lift a lot of weight

>>35424651
I have a similar issue and I'm going to start doing cardio.

Only problem was as soon as I included cardio into my programming my will power to go to the gym has plummeted to %0

>>35424572
>How should I warm up?
if you are interested, TSA has a guide for warmups that I think is pretty ok
http://thestrengthathlete.com/s/Attempt-Selection-kgs.xlsx

If it is ok, then I'd say your projections are probably close. A 5 rep projection is kind of iffy though tBh, usually for me a 3 rep is pretty accurate though, especially for squats. I always seem to be able to bench and deadlift far more than I'm projected to though.

>>35424567
>>35424683
Thanks sempais
Carbing up atm
Wish me luck
Love you

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>>35424719
you're gonna kill it

>>35424675
i think im gonna try to do cardio once a week as well, or maybe be more active throughout the day i dont know what would help more desu.

shouldnt be hard tho, i sit on my ass all day, have a sedentary job and drive everywhere lel. i have legit 0 physical activity in any way that doesnt involve lifting

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>>35424719
all the best
report back... and squat first

>>35424397
u look like a testicle

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what are you'll listening to today?
>for the purpose becoming a better athlete on the platform, and improving the Squat, Bench Press, and Deadlift

https://youtu.be/FtH7sgn5af4

>>35424767
kendrick lamar pandora now, then once I go lift I'll shuffle the lifting music on my phone, which is a mix of kendrick, disturbed, metallica, eminem, pantera, drake, busta rhymes, and some others

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>>35424767
THPS
H
P
S

also kirillposting is my job

>>35424767
Been listening to Jam Baxter recently for late night gym seshes recently. I usually hate UK hip-hop, and some of the guest rappers on this LP are just fucking awful but overall it's super enjoyable. Not really for getting super hyped with but it's nice for volume days.
https://www.youtube.com/watch?v=WQLCw9I69VM&list=PLfRKrZcBtWiekhWfexV5ZfHGvd4fxPe2v

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>>35424834
what's everyone's goals for 2016?

mine is to squat 1 plate

>>35424914
495 squat from 405
365 bench from 335
555 dead from 495

>>35424914
Goals:
Train conditioning.
Train mobility.
Learn power cleans.
Bench 3pl8.

>>35424914
by the end of the year, 420 blaze it wilks
at roughly 390 now

>>35424914
365 bench from 325
500 squat from 445
550 diddy from 475

https://vine.co/v/iAjjPd5pLjV

Gets funnier every time I watch

>>35424955
>at roughly 390 now
same
but i dont think i have a single hope of getting that
hopefully 400 tho, although gaining weight may cause a problem

>>35424373

https://www.youtube.com/watch?v=HTQNIiVVnp8

help me stop stalling pee el gee

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>>35424496
Enjoying your updates. Hope your belt comes in soon. Keep the training journal going, /plg/ needs more of this :)

,<3, buda <3

>>35425051
form seems ok Tbh
are you just banging your head against a wall trying to stay a novice?
try higher volume than you currently do and dont be working at your max constantly

>>35425038
why do you say that? seems very reasonable to add just 30 to your wilks in a year, especially with the level that we are at.

>>35425051
No chest. More bodybuilding. Stronger lats.

>>35424397

Does your hairline stop where your career aspirations ended, or your choice in women?

>>35424760

You should probably sit down man-to-man with your waifu bro, because her makeup (shades of toolbox) isn't necessary to like get that promotion to senior-sex-phone operator that we all know you're excited about because you need the extra dough to pay for acne medication so your skin doesn't turn into a star chart.

>>35425140
I'd say only get the M1A loaded if you plan on competing and reloading your ammo. Otherwise just get the standard

>>35425126
>>35425126
>very reasonable to add just 30 to your wilks in a year
>especially with the level that we are at.
>tfw when i was even weaker i only gained about 20 wilks over the year from meet to meet
hopefully your right tho, especially since past year was a bit shit for me anyway because of alot of reasons

think i also scared myself off goalsetting because im so far off the goals i set for this year its laughable

>>35424767
Been jamming out to Manowar, Sabaton, and Amon Amarth lately.
>tfw never gonna turn down again

How do you guys wrap your knees? I used wraps for the first time yesterday for front squats, and I had no pain in my patellar tendon, which has been bothering me for months (thank you Norsefat bby), but I'm not really sure how I was supposed to use them. I just kind of spiraled it tight like a bandage.
They're light wraps, if that matters.

>>35425225
>>35425126
>so far off the goals i set for this year its laughable

just checked the wilks of my goals for this year
between 435 and 443 depending on bw

fucking lol i clearly didnt check the wilks when i set those goals

Wide stance squats, are they a meme? If they truly are easier why doesnt everybody do them?

Pros and cons pls

>>35424914
I want to drop at least 5% bodyfat (10-15lb) by halfway through the year. I'm too fat.
After that, a 4.5plate deadlift, from my current max just shy of 4plate. I don't really have poundage goals for the rest.
I want that sweet 500, but I'm not sure I can do it with the cut I'm going to do this spring.

>>35425301
Technically they are more efficient, but not everybody can take advantage of that, whether it is due to mobility, weaknesses, or injuries that prevent the use of that form.

>>35424373
>tfw switch to 3 day program.
>tfw dont know what to do on non lifting days.
I just want.to hit the gym so bad.

I was so fuckin sure I was going to wake up today and have my injury be back after those sloppy deads.

I feel fine. Thank you backsnap gorilla

>>35425301
>>35425301
I do them as an assistance. constantly thinking about forcing my knees out, because I have problems with nee caving. I don't have enough flexibility to do them heavy and get down to depth. I think that is the main reason that most people don't do them in comp; they require an absurd amount of hip mobility to do to depth, and with heavy weights it's easier to just do moderate width

>>35425333
Why not go in and hit some assistance work on lifts that don't impact the big 3 like curls and calves and that sort of thing

>>35425333
>>35425357

I agree with this. When I was nearing the end of my SS days oh so long ago, I was going nuts for a fourth day, so I wrote up a "bro day" and just went in and did all the fun shit that has no place in strength training like curls, flies, and bullshit like that.

>>35425357
I normally do shrugs, calves, curls and pull ups on my days in the gym but might just skip them and do them on off days.

My squat is shit and this is apparently the thread for advice on the big 3. I'm having a tough time getting past lmao2pl8, I feel like my core can't support the weight and I end up almost falling forward. Any advice on that? I squat highbar to a bit past parallel.

Stats:
> 6'7 (recently started to widen my stance a bit, seems to be helping)
> 230 lbs
> 26" leg circumference but also 36" inseam so I look like I never hit legs
> 165/245/275/335 lifts

>>35424544
>smesh smesh smesh.
Well I just got 415, attempted 435 but failed

>>35425418

Very little of this is applicable to powerlifting in anyway. The /owg/ guys will probably be better able to help you, friend.

Also, help us help you: a video of your lift will always better serve our ability to analyse what's going on.

>>35425418
What kind of programs have you done for squatting, and what are you doing now?

>>35425444
what happened to you? injury?

>>35425198

Thanks for your opinion. Sometimes I waste money on shiny things I don't need, and I didn't know.

>>35425418

Do.More.Front squats

>>35424914

Make progress and efficiently balance powerlifting and classes so I do well in both. Probably sell my motorcycle since track riding is expensive and time consuming.

>>35425450
I'll post one when I get home, at work rn.

>>35425459
Been lifting 2.5 years. First ~16 month or so I played soccer 6 days a week and never lifted legs because I had practice/games. Did ppl for first 2 years, since then I've been rotating Arnold blueprint to mass (8 week) and candito 6 week so 8/6/8/6 etc. Don't necessarily lift for strength, mainly to look good but my leg strength is embarrassing for my other lifts.

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>>35425444
that's ok, you still hit your goal for the day. you didn't happen to get a video of the 415, did you? how was the speed on it? and did you think you would get the 435 when you walked it out, or was it a struggle the whole way?

>>35425479
Today? Nothing, the weight just wasn't there for me. In the past though, yes I was plagued with very bad quadriceps tendinitis in my left leg initially, and some mild patellar tendinitis in both legs, the quadriceps tendinitis healed up completely, but the patellar tendinitis hadn't, and I tried over and over again to squat only to have to take months off.

Does anybody know about programming?
I'm in a difficult situation in terms of choosing a profram, I have to do a mixture of a novice program and intermediate program.

I'd appreciate any help, but I'd rather only get help from somebody who has knowledge on programming from reading a lot of books or had coaching,

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>>35425544
attempting to summon AvonSquattsdale

>>35425518
Yeah speed was really good, which was why I attempted 435 (even though it felt heavy) I had done some belt less squatting earlier in the week, and the 415 looked like 365 belt less and I had gone up to 385 belt less that day for a 10rpe grinder so I was thinking 435 was in the cards for today.

>>35425524
yeah the come back is a big ol ego hit Tbh

>>35424373
Thoughts on GZCL?

>>35425592
bummer, you could have just had an off day.

Did you notice some form breakdown in the 435 attempt?

>>35425544
Do texas method. Dont grind 5x5.

>>35425655
My problem is my upperbody can add 2.5kg a session, my lower body can not.
I also want to learn the power clean by introducing that into my program.

I would do SS but I can't handle 3x5 squats anymore.

>>35425677
Do Texas method.
Do power cleans

>>35425697
Maybe I could

>>35425677
Doesnt matter. People usually stall bench first anyway so giving yourself a cushion is good. Do power cleans on wednesday. This is plg bruh you could ask these questions in any thread on /fit/.

>>35425724
I don't like the rest of /fit/, everything I've ever been told on the rest of /fit/ turned out to be misinformation.

Anyway, you're saying to slow bench progression?

>>35425755
Are you illiterate

>>35425755
Yeah in the long run it will make absolutely no difference.

any reason why I shouldn't start online coaching and just input people numbers into the sheiko app and just pretend that I'm doing the programs?

>>35425906
nah dude go for it. You'll rake in the dough. EZ mode unlocked.

>>35425920
yea and if they fail a set just -5kg on imputed max and tell them to eat more

>>35425512
Is this BBBC Bill?

>>35425933
G E N I U S
E
N
I
U
S

>>35425980
what? tell me more

Lads my life has done that thing again where I delay all the bad things and now I'm facing the, all at the same time and it's become extremely stressful and depressing and I wish I was dead

Please teach me to not care, I want to stop taking everything seriously and be able to remind myself it's all for nothing during stressful situations.

>>35424500
Singles, y.b.h.

>>35424914
455 skwot, 275 binch, 500+ didlift. Gain ~20 lbs.

>>35426021
if it involves losing money or losing your health you're fucked

if it's anything else lmao why the fuck should it matters ? fuck that shit

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>>35424500
+ chest, rows and abs

Lads what do snatch grip deadlifts accomplish?

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>tfw have long femurs and not tumorlike insertions so never have to worry about legs looking disgusting

>>35425640
Fine for intermediate programming, probably more fun if you don't mind/like bodybuilding.

>>35426112
He's literally the manlettest tho

>>35426021
Start actually doing stuff. Keeping a list where you can see it helps, getting out of bed/off the couch helps. Start by cleaning your room and go buy some groceries.

So, I put three of my untrained mates on a program that I believe is a great way to train, even for a novice. I coached them throughout. I had them test their 1RMs at the start, then NEVER go above 65%, just lots and lots of high reps, retesting 1RM every 2 months. Here is their progress(bodyfat% is my own eye estimation, the start 1rms probably aren't true 1rms since they have no efficency)

Marcus:
This guy plays football(we played on the same team 2yrs ago) twice a week with a match every other week on saturdays. He's not untrained but is a typical skinny cardiofaggot.

height: 179cm
age: 21

Start > Now:
Weight: 72kg(auschwitz 10%) > 79kg(13%)
Squat: 65kg > 160kg
Bench press: 60kg > 105kg
Deadlift: 70kg > 182.5kg
OHP: 40kg > 70kg

Alexander:
This guy went to my school that's how I know him. He never trained since he stopped playing hockey at 13 and is a typical skinnyfat dweeb.

height: 184cm
age: 20(start he turned 21 during)

Start > Now:
Weight: 81kg(16-18%) > 84kg(15%)
Squat: 70kg > 140kg
Bench: 45kg > 95kg
Deadlift: 100kg > 175kg
OHP: 40kg > 57.5kg

Hannes:
This guy went to my school too that's how I know him. He went to the gym very iregullarly when he was 16-17 and hasn't done much physical training since.

height: 182cm
age: 21

Start > Now:
Weight: 75kg(13%) > 83kg(15%)
Squat: 80kg > 150kg
Bench: 55kg > 102.5kg
Deadlift: 95kg > 190kg
OHP: 35kg > 65kg

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>>35426112

>>35424767
https://www.youtube.com/watch?v=a9ARnRtC-2k

Just a friendly reminer that this isn't the place to discuss about your life and feelings.

Don't make me call mods again.

>>35426205
Kill yourself

>>35426209
It was just a joke really

RTS putting out more articles recently, feels comfy

>>35426266
yeah I've been enjoying them.

>>35426352
when will the translation of sheikos book be released?

>>35426456
When Mike Israel gets it done. I look forward to the day.

>tfw can't ask avon for skramz recommendations because of the mods

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https://youtu.be/iLkBM8E8huk

"Explosive" bench day for the final week before testing went great, as expected. All the weights were pretty easy, nothing failed, and nobody died miserable and alone.

Decided to try doing commentary tracks about things that aren't specifically the lift being watched; surprisingly difficult to do in a steady stream, but I kind of want to keep working at it.

Music today come's from Shiryu's 8-Bit Star Wars tribute

>>35426626
That's too bad lad. Last lifting session I happen to have City of Caterpillar, Iselia, Envy, and Suffocate For Fucksake playing.

Hey I went to snap city deadlifting. I couldn't move for 3 days and the X-ray came back showing nothing. I think it's a bulged disc how long will it be before I can powerlift again?

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>>35426755
>asking us

>>35426787
I mean if you all are as experienced as you say you are someone has got to know about this

>>35426711
I was meaning to ask you about your kcal, thanks for mentioning them this video. I've definitely got some cutting to do this next year... By the way, you ever consider using heeled shoes? You've got some pretty janky heel movements on squats desu

>>35426732
I have not heard Iselia or Suffocate, City is great though. Is Envy the japanese band? Google gave me a couple of hits from different bands.

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>>35426797

>>35424651
My RHR gets into the 40's when I'm completely relaxed. Have fairly high blood pressure though.

Would like to see some more people weigh in, I'm curious as to how fat we are.

>>35426803
No problem, glad I could preemptively answer a question.

I have used squat shoes for a long time, the switch back to flats is recent. I feel stronger and I don't get the weird pain in my hamstrings when I squat in flats.

>>35426840
Ah, I see. I've used heels since about a month into my squatting, I'll have to try a month or two in flats to see if they feel any better or worse.

What kind of macros are you getting in on your cut?

>>35426803
Yeah the Envy I was listening to is japanese. I deadlifted before seeing them live it was really good fun would recommend deadlifting before seeing them live.

>>35426822
Resting heart rate is typically mid to upper 40s in the morning. 74kg. BP:150/60

>>35426755
I had a bulging disc, L5S1, honestly, just be careful, heavy is OK, but test the waters, if it hurts, don't do it. For me, the pain actually went away when making (conventional) deadlift gains and low bar squat gains. Stay away from one sided movements, but of course, if it doesn't hurt, do whatever you want. Start lighter, you don't need to deload to the bar, but slowly figure out what's comfortable for you and doesn't hurt.

>>35426911
Roughly
30/200/200 plus or minus carbs/fat based on work/rest days

>>35426755
>>35426957
The absolute worst thing to do is to do nothing at all, you'll be stuck in pain/on pain pills for a long time, possibly indefinitely

>no reply from pl gym
guess ill have to call
damn it thought new years would be perfect for trying it out as my gym is closed as fuck

>>35426969
Why so low fat? Probably not a good idea

>>35426787
>Humorous
ffs Tom Martin is an illiterate bastard

>>35424651
I noticed quicker recovery between sets this Autumn, during which I hiked rather regularly and bicycled to the gym. It has since gotten worse, as I do none of those two things regularly during the winter.

Last workout of the year, got a 25 pound PR on my 3RM squat.

>doing two sheiko sessions in one day
will I die? it's either this or skip one session entirely

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What book should I read?

>>35427042
I'm staying pretty close to the minimum recommended intake, and on work days I have a little more room to have some.

>>35427163
squat every day

>>35427163
westside for beginners

>>35427163
Thoughtful pursuit of strength

>>35426711
You look more suited to sumo than conventional.

>>35427178
>>35427182
>>35427186
God dammit. Agree on one book.

>>35427163
Squat every day and it's not even close.

>>35427208
We agree on a thoughtful pursuit of strength

>>35427163
the reactive training manual if you actually want to learn something useful

>>35427208
Becoming a supple leopard imo

>>35427163
A second vote for Thoughtful Pursuit of Strength

>rewatch training videos from yesterday
>it looks like shit now

fuck this desu

I just want to read 1 tonight. Come on lads.

>>35427221
>>35427212
I'll read one of these, which is most likely going to make me stronger?

>>35427163
5/3/1 is a good programme, can't hurt to learn more about it

>>35427268
I've actually read the entire book, it's good.

>>35427156
I did it. The following week was the worst in my training career

>>35427294
but if you could go back you'd do it the exact same way right?

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I really like this picture

>>35427296
Yeah most likely. The second session was a lower volume session though. If they were both supposed to be higher volume I might cut some of it out

fukken myo reps lads, tried to do them with front squats, it was HELL, I used 110kg
Did 12-3-3-3 on first set, 11-3-3 on second, 11-3 on third.
I don't think I've ever exerted myself this hard in my life

Does anybody else have a problem with conditioning?
I really need to do some conditioning but the thought of doing cardio makes me upset and discourages me to go to the gym.

I think I have an unhealthy mental disorder towards cardio for literally no reason

>>35427316
I don't think I could physically do 2 high volume ones. No it's a day3/day4 combo in the 4day so as light as it can be for a 2 in one.

Bretty excite to see how awful it is, if it is awful

>>35427344
Because most cardio sucks. Get a prowler or pull a truck or carry something

>>35427352
Yeah that's exactly how mine was. Really had a rough time the next week. The session itself wasn't that bad though iirc

>>35427359
Id kill to do have room to pull a weighted sleigh

>>35427365
Will be preparing for 6 exams next week, why not mix in horrible training sessions

Someone suggested me the TSA 9 week intermediate program. I looks pretty good but does anyone have any experience with it? I don't want to waste my time on some shit that doesn't work

Lads I have a problem where the bar starts to roll up from my rear delts to my traps when I get out of the hole during low bar squats. Wat do?

>>35427420
I'm doing the upper body portion and like it.

>>35427330
I, uh, don't think that's the myorep protocol, chap.

>>35427444
Pull down on the bar. Either use rip grip or learn how to pull it down with wrapped wrists

>>35427201
It's funny you say that; next cycle of Cube, I'm pulling sumo.

>>35427444
Also, fix your form if you're squat-morning the weight

>>35427302
Even people who had a lacking bench, I never saw a bench dominated routine improve a total more than a balanced routine in advanced lifters their cases.

Maybe it can work, but it's stupid if max total is your goal to make your main aim to improve a bench press (which is part of the max total).

>>35424544
I think a more fair thing to say is that if you go hard on rep work, that your maximum should be a bit lower. In rep work you can afford pumping out another rep or maybe even two with sub par form but it doesn't transfer very well in total calculators.

OHP calculations are very inaccurate for me regardless of inpeccable form, rep work on this lift is significantly easier.

>>35424517
You want to warm up with light and generally not do anything to tire you too much for your attempts. Also don't overdo 1rms the first time you do them and make sure your technique is very good because otherwise injury chance is a big issue.

>>35427420
I ran it recently. Worked well for bench and dead, meh for squat.

My shoulder is a little bit ded from all the bench volume now.

Squat
425->435
Bench
270 TnG->280 paused
Dead
435->465

Can you do pause deadlifts (2x4) and deficit deadlifts (2x8) in the same workout? Should I ust stick with 1 movement?
This is done after 5x8 squats. I'm doing candito linear.

>>35427474
Nice desu. Are you going to be bulking or at least eating at maintenance for the next cycle?

>>35427509
Yeah, I'm transitioning to maintenance after new years. Probably not gonna bulk for a while. So my kcal intake will start at 2400/2000

>>35427530
When is your meet?

Joff did you find the FS on the 4day bit light? Only done one session but I duno, 50% of LB max is pretty low

just got done with c6w week 4 day 2. first time I didnt fail a bench set. pretty excite lads desu

>>35427534
Haven't picked one out yet, but I'd like to compete between March and May... but not at another BBBC meet. One Sparkle-run shitshow was enough and that wretched woman isn't getting any more of my money.

>>35427551
>failing reps in training
That's a paddlin'

>>35427558
>look up the USAPL california website
>they're having a meet at BBBC

wtf, I kind of get the lolfed roidaroo vibe from that place...

>>35427495
What do you think was wrong with the squat? I've looked and thought a lot of it was a bit easy.

I was going to do C6W but I don't like doing squats and deads on the same day

I've posted a few times about my squat-morning struggle, but I've 99.99% got it pinned down to weak quads.

I'm still fairly novice, but would dropping the weight on regular/pause squats (running candito's linear) and continuing to progress on front squats while focusing on keeping weight on the heels fix this? The end goal is being able to attempt squat PRs without folding up like a lawn chair.

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Does anybody see any discrepancies of my self programming?

>>35427539
That's not how I programmed in front squats. I just found my FS max then replaced the second batch of squats with FS at same percentage

>>35427623
seems like your FS max would go up quite a bit during the program, unless you had trained it previously

>>35426105
It's like a deficit deadlift + upper back work all in one package. You might have to use straps.

I like them as an accessory lift.

>>35427594
Yeah their last USAPL meet was a mess. Loud krunk rap, everything way behind schedule, I had a 9 hour weigh in, meet held up between flights because Sparkle got into a fight with Kim Walford, etc.

It's not even much of a lolfed drugaroo place anymore. They all got injured, kicked out by Sparkle, or fed up with Sparkle. Now it's a bunch of new generation iron lifers quarter squatting in 13mm belts and brand new Asics.

>>35427623
well shit dont know my fs max at all, guess some trial and error is to be done

>>35427598
Couldn't tell you. I had some issues with my lower back that lasted until week 5 or so, and I'm terrible at anything that isn't 3-5 reps, and I pulled conventional (TSA recommends sumo)

I have run C6W too, they felt like very different programs to me. IMO C6W is very aggressive and is most beneficial to the squat, whereas TSA moves a little slower and isn't as great for the squat.

>>35426955
>BP:150/60
yooo lmao

>>35427497
>This is done after 5x8 squats. I'm doing candito linear.

No you're not.

>>35427565
wat

>>35427762
not him, but the hypertrophy variaton does have 5x8 squats

>>35425248
Nice taste.

I used to do really tough sets on this: https://www.youtube.com/watch?v=fG7FGhiLqcc you probably like it.

Anything else about your pattelar tendon pain? Are you suffering from it from a long time? Idk pattelar tendon pain usually indicates that something is wrong with the muscles above or beneath such as an imbalance.

I just put wraps on really tight but I don't really use them atm.

>>35425301
>>35425343
Lol its not worth the trouble to change a working form to something different for just a 1-2% increase in almost all cases.

>>35427671
>It's not even much of a lolfed drugaroo place anymore.

is dan himself a big proponent of roiding? I kind of figured he would be based off his appearance (looks like he roids a lot)

>>35427671
>Sparkle got into a fight with Kim Walford
pls elaborate

>trying banded deadlifts tomorrow
no idea what to expect desu

Have you lads lost any pets
I've lost 2 cats and made shit gains this year.

Next year I'm turning that all around and becoming the best athlete I can.

>>35427894
>thinks hes going to make more gains all of a sudden because of minor changes
lol dw mate I have shit genes too

>>35427926
I have been doing a lot of studying and I didn't chose my 2915 priorities well.
This year it will be consistency, flexibly and conditioning.

>>35428004
>wondering why bench is so low and if it's even worth doing
that doesnt sound very nice of you lad

>>35427446
take a weight you can do between 8-20 reps, do your first activation set at rpe 9, rest 3-5 breaths then do 1/4 of the reps, keep doing that until you get at rpe 10. I did 3 activation sets, what was wrong?

>replacing all top overload work with more from the floor work
This is gud if my weakness is off the floor right?

how hard do you guys find paused off the ground deadlifts?

im doing 7 set of 3 at about 70%
and they are just awful, like hard as shit

is this normal?

>>35428055
yeah, you get a lot better at them fast tho, i find 80% to be not so bad but def challenging

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>>35428025
Tbf he out pulls me by like 80lbs

>>35428034
Maybe I've misunderstood then. Always had the impression that it's only one set.

>>35427671
>I had a 9 hour weigh in
you competed that time?

>>35428073

wtf is this pic?

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>>35428128

Also excited to try my new shoes today.

>>35428034
>I did 3 activation sets
yeah i thought the whole point was to get a lot of work in one set/ short amount of time

but if youve got the balls for that good on ya lad

>>35428157
>>35428120
Maybe I fugged up, I dunno. 1 set felt like it wasn't enough beating

>>35428072
lets hope so
programming has them go up to around 85% for doubles pretty quickly

i really hate paused deadlifts
like i really needed to feel any worse about my deadlift

>>35428190
try a 30s pause, it's know to change your very being

>>35428223
kek
what % did he use for those

>>35428175
I checked it again, I definitely fugged it up lel. Well I did a shitton of volume, that's what counts, next time I'll get it right

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Time to try them out.

>>35428295
dont worry virtus we will look after you

actually surprised you would have even been able to do the 11-12reps for multiple sets
that has to count for something lol
how long did you need to rest between sets?

>>35428359

Fancy Schmancy

>>35428359
>i put on my shoes and im ready to go

Has the new CWS book been uploaded anywhere? Cheers senpai

taking a topkek100 rn desu lads

>>35428359
>deadlift
But those are shoes?

>>35428073
And out squats you be like 500lbs topkek you weak little dyel chubby fuck

>>35428359
where are your ankles?

>>35427558
Wow racist

>>35428397

Norsie uploaded a link to the usual google spreadsheet thing a few days ago.

>>35424914
2.5-3pl8 binch from 95kg
200-210 squat from 170
240-260 deadlift from 215

>>35428443
They're called cankles and you should respect his fat privilege

>>35428372
Thanks lad, I need you guys to guide me on the road to gains
Probably 6-7 minutes, I was completely gassed after each set

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>>35428443
Loads of ankle support. They are rough to put on so I have to unlace them but I think that's intended.
Very grippy. Feel great so far.

>>35428474
How much ephedrine can I take without dying

>>35427951
damn you are in it for the long haul

>>35428464
Almost exactly me except my bench is at 105. All other lifts are the same. Would be happy with that progress

>>35425301
This kills the anons hip flexors

Are converse high tops the best cheap shoe to lift in?

>>35428500
You can find adipowers and romaleos on sale for like $150, that's cheap.

>>35428516
Nice meme

>>35426147
Fucking bizarre

>>35428516
>$150
>cheap
Yeah, bullshit. Those are expensive as hell for an athletic shoe. I'm not a competitive powerlifter, I just do it to look good and be healthy

>>35424517
It's me >>35424544 >>35424567 >>35427492
Calculated attempts (squat/bench/DL/OHP)
>opener
120/95/152.5/60
>2nd
125/100/160/62.5
>3rd
130/102.5/167.5/65
What I got
130/100/160/62.5
Squats were really comfortable, I definitely had 5 more kg.
Bench was a real grind and I completely failed the 3rd attempt.
I was surprised with DLs because I failed my opener badly (didn't even break from floor). 2nd attempt I successfully repeated the opener weight, 3rd attempt I managed to pull 3.5 plate.
Then I did OHP. Managed 1 plate and 62.5, 65kg was a real grind right above my head and I failed it.
By then my arms and lats were fried so I only did 27 kg chin ups and failed 32.

Squats DLs and OHP were successes because I surpassed my old PRs, Bench and chin ups were failures because I tied my old PRs.

My excuse is that I didn't do a proper preparation at all. Monday was volume day. Actually that's not even an excuse, that's an explanation.

/blogpost

>>35428500
For squats maybe. For deadlifts no shoe is best shoe.

You can find the meme shoe on sale for almost as cheap as a high top chuck though, and they're even better

>>35428522
>>35428543
That's like a day's wage lads... Two if you work at mcshits or some retail hell hole.

>>35428543
Then fucking leave our general, nerd.

>>35428486
Can't you just eat less and do your cardio like a normal person?

>>35427601
Doing power cleans and deadlifts every day will hurt

>>35428558
Not all of us are NEET.
We have to buy food and pay bills

>>35428575
It's to decongest my nose

>>35428557
The ones he said $150 is on sale? I can get high top converse for like, $25. No shoes isn't an option

>>35428558
>implying I don't have anything else I need to spend my money on
Paying your way through college without student debt isn't easy my friend

>>35428588
>refers to a day's wage
>NEET

I have a full time job senpai, that's how I can afford to buy adipowers.

>>35428588
>I'm not neet
>but i can't afford shoes only food

Wat

>>35428598
I said meme shoes. Don't tell me your meme game is this weak.

Are your shoes surgically attached to your feet?

>>35428491
go to bed fagit

>>35428616
I don't normally hang out in plg, I don't understand all your >epic meems

In my university gym no shoes is a huge no

>>35428580
Only reason is I've just begun PC and want to get them up fast. Learning firm without a coach so clean progression will be slow...

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>>35428550
ayyy well done lad
pretty much hit targets tho
squatting first was that bad then

>>35428635
Meme Bell's crossfit lite tr. I've seen them as low as 55, but normally they go for around 70.

If you want the no shoes experience you could just get DL slippers so you're not technically breaking rules.

>>35428644

If you actually want to learn to clean, starting with power cleans is likely a bad idea. It tends to ingrain bad habits for the full movement.

>>35428696
Sorry I meant power cleans not cleans.
I'm only learning them because i wish to be more athletic and explosive, as well as for a little bit if conditioning. They're the only classic loft I can do at my gym that makes my heart pound.

If you think I should do cleans or clean and jerk instead then I'll gladly listen as to why.

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>>35428666
>squatting first was that bad then
Nah Satan, as I said my bench was the problem.
Thanks for the help and encouragement everyone! Have a good new year with PRs and GFs!

>>35428666
>>35428550

>wasnt
btw

>>35428729

For raw athleticism, I'd actually suggest jumps and high pulls over power cleans (assuming your gym lets you do them). Simpler for the same training effect, so you blow less time on technique/mobility work.

Don't do any of these exercises for conditioning unless you're really, really damn sure of your form. It tends to deteriorate into crossfit-tier breakdown pretty fast otherwise and power generation is usually the first thing to go when you're fatigued.

>>35428834
Alright, I am grateful for your help, thank you!
What do you mean by jumps though?

>>35428899

Box jumps, broad jumps, that sort of thing (as a general rule, while all jumps can improve explosiveness vertical-type jumping tends to carry over more to better squatting and horizontal-type to better deadlifting). What people would generally call plyometric work.

>>35428936
Ah damn, my shitty gym doesn't have anything to do jumps with. I've been interested in box jumps, maybe I'll rig something at home.
Thanks for the advice though, I appreciate it.

Who holds the record for biggest bench to body weight ratio?

>>35428976
Who cares desu. Bodyweight ratios are for lightweight fucking shits.

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>>35428976

Hey guys, I don't know what to do with my life, I'm 18 now and I've been doing sports all my life, since I was 9-10, these sports are shot put, 100m, judo and some cycling. Can I expect to be a pro at PL in 3-4 years?
Stats are 100/88/120 lifting about 2-3 months two times a week, now I can do like 11 sessions a week so I have plenty of free time and money to go to a decent gym(with oly and PL coach), buy food and protons and have nice equipment. I don't drink at all and I sleep around 9 hours a day.

I really want to do something with my life bros.

>>35428976
as a light weight fucking shit
this>>35428989

>>35428993
those are, in Kg

>>35427264
The heavier of the two

>>35428993

There's no such thing as a pro powerlifter.

>>35429086


I mean, going to nationals (spanish here) and internationals comp bros.

>>35428993
>>35429115
How are any of us even meant to know that?
There are too many variables that only you can know and control.
Genetics would also be a factor and none of us can comment on yours.

>>35429115

Nationals? Doable.

International? Possible, but unlikely. Most international comps will only take the winner of their weight class at nationals. Some are even choosier.

Took too many supplements at once on an empty stomach, now I feel sick

What kind of sups do you all use
>for the purpose of powerlifting on the platform and doing SBDs

>>35429267
none Tbh
if i take anything it is just creatine

>>35429267
None.
Sometimes I'll have a coffee or an energy drink before going to the gym if I'm particularly tired.

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>>35429267
none at all

Maybe on a day when I feel a little low I'll have an energy drink but I'll always have fewer than five of those days over a four month competition cycle

>tfw post-workout shawarma

Feels real good

Also vid from yesterday's session. Now with music.

https://youtu.be/zphRgoOolpw

>>35429267
Whey
Iron
Magnesium
Fish oil
Potassium

Sports drink or something sugary during workouts.

>>35429391
>deadlifting with knees inside arms

Ugh what is it with you and your repulsive memes. That's not how you deadlift at all.

>>35429413
Fuck you're right. I'll fix it next time senpai. How far out should my knees go? As far as possible? I don't understand this whole "deadlifting" thing.

>>35424914
270kg / 160 / 270 @ roughly 93kg
Very attainable desu

>>35424914

220/140/260@105

Probably not going to happen, but we'll see.

>>35429267
Whey, BCAAs and creatine. I take the BCAAs and some carb bullshit during the workouts.

>>35429413
I did power cleans today, are just over body weight power cleans good for my first time ever doing them? (80kg for a few reps) I didn't dare go heavier as it was my first time.

Is that decent? I'm looking into more becoming more aesthetic

>>35429267
Monster energy
Sonic double cheeseburgers

How
https://youtu.be/guySXApLXqk

>>35429529
I've been of /fit/ too long.

I meant ATHLETIC not aesthetic...

>>35429541
Give it a few more month and Clarence Kennedy will do that beltless for reps

>>35429529
yeah it's decent

>>35429467
Knees should touch the plates lad

>>35429563
How decent?

>>35424914
PRs are
162.5/132.5/220 at 90

Goals are
200/150/250 at 105
Bench should be achievable, deadlift is shooting up as I get better and better form, so that shouldn't be too hard. Not sure about the squat, but 200 would be awesome no matter what.

>>35429267

Whey
Zinc

>>35429541

That grip always makes me scared.

Squat: 500lb
Bench: 350lb
Deadlift: 550lb

>>35429593
>That grip
Genie squatting :)

>>35429413
>deadlifting with knees inside arms
I don't understand this Isley. Could you explain?

Squat: 3922.660011456 Newtons
Bench: 3285.2277595944 Newtons
Deadlift: 4314.9260126016 Newtons

>>35429579
I wouldn't tell anyone about it but I also wouldn't wait until the gym was empty to do them

>>35429652
TBh you PC like 2pl8 and some change

>>35425652
>bummer, you could have just had an off day.
>Did you notice some form breakdown in the 435 attempt?

4th day in a row squatting so it is what it is, and I bailed pretty early in the lift and didin't bother trying to grind, so no breakdown, I like to treat a 10rpe like the heaviest I can go without breakdown

Lads, help. The first thing to go for me on heavy bench reps every FUCKing time is my upper back tightness/external rotation. How fix?

>>35429529

Rippetoe preaches that your Powerclean and your bench should be about on par with one another.

I'm suuuper awful at powercleans though, so I just pretend they don't exist.

Also tried to make candy edibles yesterday. Didn't fucking work at all. I wasted so much stuff making them fuck.

>>35424914
470+/335+/500+

Should be achievable. I'll be cutting starting next week probably for like 3 months, but I think 9 months is enough to put 70lbs on a shit squat, 20lbs on a decent bench, and 50lbs on a shit pull.

>>35429683
Band pull aparts, face pulls, horizontal rowing.

>>35429625

Spooky scary squatting

>>35429683

Get a liftout.

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>>35429668
Like two-two and a half plate actually

>>35429683

More back work, more technique work if necessary.

new thread

>>35429715

>>35429715
>>35429715

>>35429701
My gym bags heavier than that. Anyway it was my first ever PC so I'll use my noob gains to hit 2pl8 then it's only a matter of time before I outlift you in another lift.

>>35429740
I thank god every day that I wasn't born as ugly as her and omar isurlf or whatever his name is.

>>35429765

I like to think we all get a little uglier under max load

>>35429694
>horizontal rowing.
I really do neglect the fuck out of this...

>>35429699
I'm fine until I start to grind. I can even retuck my shit pretty much perfectly if I do get loose on the unrack

>>35429704
>technique
Any variants or anything you'd recommend?