/plg/ - Powerlifting General >High Test 2.0 edition Shi

Here's footage of my meet lads, 750kg total
The audio was out of sync, so added iron lyf music

https://www.youtube.com/watch?v=ZhMf8hb2KlA&feature=youtu.be

>>36465874
Hello. Rate this program. It made by russian MSWC IPF powerlifter.
AxBxCxx
Workout A
1. Squat 5x5
2. Bench press 5x5
3. Weighted dips 3x8
4. Goodmornings 3x10
5. Calf raises 2x15

Workout B
1. Deadlift 3x5
2. Barbell row 3x8
3. Shrugs 2x12
4. Closegrip bench press 3x5
5. Hyperextensions 3x15

Workout C
1. Squat 3x5
2. Bench press 5x5
3. OHP 3x8
4. Goodmornings 3x10
5. Calf raises 2x15

What lift numbers would be good for someone at ~57kg bodyweight? My friends want to go to a novice meet in june and I want to train for it.

>>36465925
How the fuck are you 57 kilos, holy shit mate.
First thing you would have to do is eat, so idk, your weight would change.

Bench 2xBW, Squat 3xBW, deadlift I don't know really.
If you get these at your twink weight you are already pretty decent, I would say.

>>36465925
300-400kg would be a good total for a first timer in the 59kg class.

>tfw stuck at 4pl squat for 3 months
Things just don't click for some reason

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>tfw finally had time to pick up my guitar for a few hours

good feels lads

hitting openers tomorrow, wew.

>>36466143
kys blogger

Threw in dips and pendlay rows into Greyskull LP, would this ruin anything?

Workout A:
Squats - 3x3-5
Bench Press or Overhead Press - 3x3-5
Pendlay Row - 5x5

Workout B:
Deadlift - 1x3-5
Bench Press or Overhead Press - 3x3-5
Dips - 3xF

AxBxAxx

>>36465892
nice job wank, you smeshed it. Good luck being a twinklet

>>36466322
On the bright side I'll probably look half decent, downside is that I'll probably bench 2pl8 for a max

>>36466358
>looks

bro

>>36466364
Breh I'm doing it for health reasons, but to make myself not feel bad, I have to tell myself I might look good :(

>>36465918
What's his name? Mark Rippeski?

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>>36465918
Russians always make strange crazy programmes. Another one I saw (for beginner that wants to bench press something about 80 kg, author is Muravyev, in pick):

AxBxCxx
A
Bench press 5x5
Overhead press 3x5
Squat
Pull up

B
Bench press 5x6
Weighted dips 5x8

C
Bench press 5x8
Overhead press 3x8
Deadlift
Pull up

And another one for beginners, author is Faleev:
AxBxCxx
A: Squat 5x5 (heavy)
B: Bench Press 5x5 (heavy), Squat 5x4 (light)
C: Deadlift 5x5 (heavy), Bench Press 5x4 (light)
NO ACCESSORIES!

>>36465918
>>36466602
tBh I think this meme has potential

How long do people generally run TM before stalling?

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Does anyone in /plg/ lift with a mouth guard? My teeth are already weak as fuck, and they felt kinda fucked after my last heavy training so I thought it might be useful.
Any thoughts?
Pick related.

>>36466383
I think it's Marik Markovich Rippetova

>>36466602
>177.5kg
I'm pretty sure that's only "okay" for a 56kg manlet.

>>36466748
Also: Oly shoes on deadlift

He must really be a Rippetova fan

So recently I have been doing 5x3 at 95kg-100kg. I'm about to start TM, do I really have to start my ID like 10% lower? (3x2)

So it will take me 4 weeks just to get back to where I was before??? Or could I just start my 3x2 ID at like 97.5kg?

1RM 110kg

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How to avoid snapping your shit up when you sit down 12+ hours a day?

>>36466778
>5x3 at 95kg-100kg
In what lift?
>>36466949
Not sure if you can desu. Change your habits.

>>36466949
Sit up straight, don't use the backrest of the chair. When standing up or walking, do it straight up.

>>36465874
Who is this semen demon?

>>36467000
Lol sorry for sounding like a noob, but squats. 70kg BW. My back squat is horrible compared to front.

>>36466748
Hey isley, since supermong doesn't post anymore, does that mean that you never learned, or that you did learn? Or could it be that mong learned? I'm so confused by this

>>36467056
I defeated him in mortal combat and was given the whole of /fit/ as my spoils.

>>36467090
Sounds like you learned him good, izlee.

>>36466687
bump

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>>36467090
Did you cheat this time lying faggot? And yeah fuck you I am drunk go to hell.

>>36467100
Go to bed, mong

Norse can I be a competive strongman at 5'6?

>>36467116
Well, you can be a competetive strongmanlet

>>36467116
Eliott Hulse is like 5'6 and won several strongman events, so you probably could if you have good genetics otherwise.

>>36465892
Knocked knees?

>>36466198
It's fine
I'd switch out rows for chinups tho
and add face pulls and curlz

>>36467138
Never noticed it that much till this video, I always knew I had hyperextending knees tho

Looks weird kek

>>36467032

I've just started TM too, friend

I finished SS at 95kg squat and my first ID was 97.5kg

>Even with WL shoes, knees still don't go over toes

Kill me

>>36467159

Forgot to say that was for 1x5

>>36467100
Lmao you fucking mess

Weasels are cute as though

youtu.be/VdRXuyBOyow

>>36467172
>>36467172
who is that you're replying to?

>>36467193
Some anon I guess.

Suggesting someone is or naming an alcoholic Canadian patriot fan manlet is a bannable offense btw.

>>36466198
>3x3-5
Not AMRAPs?
In any case, no, adding dips and rows won't fuck you. He generally recommends 2x6-8 for rows and dips tho, but that's based on (a) "I am of the opinion that a curl should be performed with every bit as much attention, focus, and intensity as a squat; (b) it forces you to use a weight that is far less than what you are capable of training with; (c) it promotes the idea that the movement being performed is an “assistance” or “accessory” movement, two terms that I hate." That said, do them however you like.
Do you have the book?
>>36467158
Good job m8 btw.

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>squat is 5kg less than my deadlift
>squat is advancing faster than deadlift

Is it too early for me to worry about balance?

>>36467211
why would you ever need to worry about balance? just get your lifts up as high as you can you genetically gifted fuck

>>36467211
>front squat is deeper and 10kg more than my back squat
>long femurs

Check em

>>36467162
fix your glutes faggot

>>36467211

Squat is literally twice deadlift for me, I'm an idiot though

>>36467222
I kind of worded that wrong. I was wondering if I should work on my form since I seem to have limbs to support a diddy stronger than my squat
>>36467235
Ok now that's weird

>>36467248
squat: feet out wide stance hit depth
deadlift: sumo vertical good external hip rotation
record yourself and work with a bit lighter weights then you will have great form after a few weeks

>was doing my form fix 60kg 5x5 squats
>some issues getting glutes firing so only going up to 62.5kg next time
>rerack weight
>only one side gets on the catch
>oh shit I'm going down swinging
>push the side going down into the rack and brace
>qt diddylifter next to me
>'excuse me, please help, I'm stuck.'
>'hello?'

He saved me and blushed and mumbled some shit about it happens and went back to diddies.

How would you get out of that shit /plg/?

>>36467262
I could keep trying sumo, but it feels really awkward for me. My conventional form is pretty decent, but I can upload a form check if need be. My flexibility for sumo is pretty shit so I can't really go too wide and the bar seems to have to travel longer than my conventional because of this.

>>36467319
I've done that a few times, I usually just walk back out

>>36467319
Your life is one never ending gym meme

Who /injured/ ?

Lower back issues here. Haven't squatted for 3 weeks. No issues at all during other lifts, even deadlifts, but even when I do a few unweighted squats then I can feel a little something in my back.

>>36467209
Thanks lad

>>36467321
start stretching then
https://www.instagram.com/p/97uv-GIf9j/?taken-by=kristospapanotis&hl=sv

anyone have any legitimately tips for making you arms "longer" or at least hanging down more during deadlifts, like stretches for neck or whatever or shoulder position/upper back rounding

>>36467354
No and stop worrying about it.

>>36467361
Maybe you should worry about benching something worthwhile and not just only being good at the lift you were genetically blesses with long arms for.

>>36467361
why? I want to be as optimal as possible

that guy>>36467347
has his shoulder slouched forwards a bit and that would help with making knee and hip angle bigger

>>36467347
Jeeez that ROM looks tempting. To be fair my stance would probably be better now as I started stretching daily since I last did sumo. I'll start doing sumo half of the week and conventional the rest untill I feel confident in my sumo.

Would you say I'm build for sumo more so than conventional? I don't think my arms are THAT long and my torso is long as fuck

>>36467391
everyone is built for sumo unless they are a little bitch like norse with fucked hips kek

>>36467391
>orangutanman
post deadlift lockout

>>36467333
;_;

I didn't want to yell, so just asked really politely.

>>36467332
But it's loud and scary. Any way of doing it without making a racket?

Reminder if you need a pr just never stop eating.
https://m.youtube.com/watch?v=Ql2RAqnWtxQ

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>>36467403
From around 2 months ago when I was trying to learn sumo. I know my stance is narrow as fuck but I was super stiff at the time lmao

>>36467380
But I bench 3 plates... M

>>36467383
You cant change it safely so just get stronger.

>he thinks 3pl8 is good

>>36467475
ok thanks will take your advice and start taking steroids

>>36467440
>compression pants
>mixed grip
>295lbs
>SUMO
o i am laffin

>>36467513
My shins / knee keep bleeding and I don't have that many knee high socks. I'm so sorry anon

>>36467421
>weight gain
weren't you already like 200lbs? what is your BW now?

anyone run any of Jamie Lewis' intermediate specialist programs? experiences?

>>36467475
Isley, how do I make the face you do when you do dem big weights? I feel like that's why youre so strong.

>>36467513
LOL

>>36467558
Be a genetic failure

>>36467513
Forgot the
>295
>Belt

>>36467564
No, it's because you make sure even your eyes are firing to contribute to your strength

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One day I'll outsquat and deadlift all of you, just you wait ;_;

>>36466687
anyone?

>>36467625
I think you are getting too much into it with the belt and everything at 295. I mean, I have long arms too (and legs) and my squat is shit but I can still pull 315 for 8 at like 165.

>>36467646
and so can junior females -47kg

>>36467564
I have that box ticked. I'm gonna grow to be big and STRONK like you

>>36467646
I usually belt up from 3pl8s and up but since it was my first time trying sumo everything felt alot heavier.

>tfw your squat is fucked when u don't have a mirror in front of you

How to fix this shit???

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Reposting this.

Hey guys, I'm preparing a warmup write-up for the new sticky.
I plan on having examples of warmups from lifters of all levels, including some competitive athletes of both PL and WL.

I found it would be really cool to also have examples from lifters from here, so:
>https://docs.google.com/spreadsheets/d/1zKcFIUZ_tLMNdUy7-ydWjUMEs4OJAY6qR8Rd9fILUi8/edit?usp=sharing

You can edit one of the blank tables with your own warmup scheme (for now I'm only organizing the warmup sets examples, but if you want to include info on your warmup drills, if you have any, then feel free to do so).

These are of course, just quick examples to help people understand how warming up works. You don't need to write every single different type of warmup/workset you do, just something that works for you in general.

You can use kg, lbs, or %, but please make sure to indicate which.

>>36467690
I'm the opposite, how the fuck do u do it with mirror in front. Can't seem to get stretch reflex cuz im looking my depth, and nothing feels tight. What should i focus on when squatting in front of mirror?

>>36467675

and?
I haven't been doing it for years, and I'm not full PL fag mode with muh ebig liftan tshirts, belts and compressions just because I've lifted for a year or two

>>36467705
You are overthinking warming up when not at an elite level.

>>36467712
you missed the point

>>36467724

>you're overthinking the most important part of a work-out.

Not everyone wants to get injured every week.

>>36467705
Please fucking leave forever

You can go be a degenerate in your own threads but leave /plg/ please.

>>36467705
ohhhhhhhhhhh blah blah fucking blah
EVERYBODY LOOK AT ME IM A MENTALLY ILL TRANNY WITH 'EXTENSIVE LIFTING KNOWLEDGE' (I've read SS!) EVERYBODY LOOK AT HOW DIFFERENT I AM I BET IM THE ONLY ONE ON THE PLANET AS FUCKED UP AS I AM
fuck off will you jesus christ

>>36467737
>>36467742

Go have an autism outburst somewhere else.

>>36467756
Trappy pls. You're just going to confuse people with this bull shit.

>>36467706
Don't focus on the mirror. Just squat like you would if it wasn't there.

>>36467737
>>36467742
Seconding this

>>36467756
you sure showed them

>>36467756
autism is one thing, but worshipping a tranny who doesn't even follow its own lifting advice as a means of validation from homos on an anonymous calligraphy BBS is a bit more concerning m8

>>36467777
I have to focus on a spot tho, i guess it's ingrained in my head to squat that way. When mirror is in front, spot is always movable so it fucks me up. Only solution would be to squat with eyes closed kek

>>36467801
as long as hes not going "OH LOOK AT ME IM A TRAP" and posting pics of his ass, whats the problem? hes contributing to the topic at least, wich cant be said for 95% of the board

>>36467812
>as long as hes not going "OH LOOK AT ME IM A TRAP"
>LITERALLY has 'trappy-chan' at the beginning of every post
wat

>>36467825
its his trip, so people can recognise him, wich some may or may not find useful. also makes you able to filter him

>>36467209
Is finishing off my 5x5 sets with an AMRAP set a valuable addition to my bench volume day?

If you don't like him don't give him attention, just ignore his posts like you do with literally every single lifting related question.

What sort of ratio would you guys recommend main lifts:accessory lifts sets per week?

My main accessories are usually close stance squats, fronts squats (when I can be bothered, I've been lazy and shit recently though) close grip bench and RDL.

>>36467875
I've found it useful. As many reps as possible isn't til failure though, I usually go until bar speed is suffering.

>>36467890
Yeah that's how I do them too, I really don't like failure sets.

Actually, I never have them kek. Well, at bench with a spotter when I do 1 RMs I do.

>>36467225
What do you mean? and how?
Nuckols just said squat more

>>36467812
>as long as hes not going "OH LOOK AT ME IM A TRAP"
His trip is literally "Trappy Chan" and when he's not copy pasting bullshit from other sources he's avatar fagging, and has posted lewds at the request of his worshippers on multiple occasions.

So the problem is, that's literally what he's doing but pretends he doesn't.

>>36467905
I tell myself I never have failure sets but I get carried away and I'm an idiot so I usually have a couple of failure sets a week

>>36467543
Enough to break the ice

>>36467705
Where did you go? What's the matter? Upset people here don't worship you like on your routine general?

>>36467705
you dont have it easy trappy

>>36467974
Oh shut the fuck up hes a spoiled little retarded white kid with gender issues how fucking tragic so rare boohoo

>>36467935
As long as you don't hurt yourself it's all good anon.

I am the opposite and it's also really bad - before I potentially fail a squat rep I rather stop and don't try the next one. Probably never lifted 10 RPE sets becaus I would stop before, simply because I am not sure if I get out safely and nice, even with safeties set at the rift height.

Hey, can I lowbar in shoes with 1.25 heel? I forgot my flat shoes, never really used heeled shoes. Will i fuck my shit up?

How do you guys usualy cut? Do you calories in/out, intermitent fasting, carb cycling, keto? Do you include cardio/conditioning? Decided to drop to at least 110kg from current 122kg @ 186cm to start going to regional meets. Current stats 240 wrapped squat,150kg bench, 230kg deadlift.

>>36468031
You'll feel like you're being tipped forward but yes its possible

>>36468038
Thanks, will give it a shot, not gonna squat that heavy anyways

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eek eek eek

eka eka eka

ni

>>36468070
Trip on ¡DanishRvsk

>>36468070
how short is he?

>>36468070
keked Tbh

>>36468005
It's almost always on bench.
>tfw poverty bench

>>36468005
never failed a squat over here too
feels good

>>36467705
I'm not trying to sound like a dick but this is literally useless since warm-ups are very individual and you're not including things like stretching in between sets. Also this is just going to confuse people since they're going to take it as gospel rather than a suggestion

>>36468038
Why shouldn't you lowbar in heeled shoes?
Pls don't ignore

>wake up
>England hasn't been gassed
Worst day of my life.

>>36468242
shieeeeeeeeeeeeeeet

>>36468192
Lots of people do. Depends on your preferences and build. Nothing wrong with it at all.

>>36468192
wilks told him flat shoes are the only way to squat
so he passes that info on Tbh

Hey guys. I have been gone for about 5 months.

Can anyone catch me up with the latest news and banter in /plg/ and the PL world?

>>36468285
lots of new dyel tripfags

>>36467206
>5'9 tall friend
>Manlet

Lol 'no'


>>36467475
You have never benched 315 or more lbs raw, so you therefore cannot bench 3 plates..M

If I am not progressing as quickly as I should be on ss even though I'm still a weak twink shit, I should still switch to TM right?

>>36468285
There's a tranny who read SS and thinks he's an expert on lifting.

>>36468320
he also read TM by literally who lascek so he clearly knows his shit

>>36468317
If you're planning on getting into powerlifting or getting strong you would be better off doing a program with higher volume that focuses more on building muscle mass and teaching form like sheiko, rts, tsa etc

>>36468317
Are you:
eating enough?
Sleeping enough?
Drinking enough water?
Ensuring you check your form regularly?

If the answer to all of the above is yes then probably. But then I'm no expert so that's just my two penneth. I hope someone who is answers you.

>>36468123
>jinxing yourself this hard

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Fug, computer is kill lads, cpu light is on, won't even post
Do I;
>buy another amd 8320 to replace that chip directly and hope that only the chip is bad
Or
>upgrade to an Intel set up, but have to pony up money for a more expensive chip and mobo

This is a major pain, I want to get this sorted before squats and deads today so it's not distracting me during my workout

>>36468376
funny the way people always look to those almost non-factors first before considering that the anon is more than likely just a genetic dead end and needs to start a different program

damn check out these videos
https://www.youtube.com/channel/UCHGLzofW9eeaE4qunupa84g/videos

>>36468377
mate im almost wanting it too happen so im not scared of losing my no fail streak when things get hard Tbh
i dont max out too often tho

last meet i picked a 3rd squat i was almost sure i was going to fail going by how hard my 2nd was and still got it lol

>>36468354
What is TSA?

>>36468409
the strength athlete
bryce lewis

>>36468421
The intermediate program?

>>36468393

Because theres like a .0000005% chance anyone is low test beta male.

Some people are also just stupid and think they will squat 405 in a year. No nigga that takes years to accomplish.

Theres too much misleading shit out there that hypes up people's expectations too much.

>>36468435
no but people will say 'eat more' and then they gain 20lbs of fat just to get 10kg more from linear progression or weekly progression when they should just be doing some other programming because it's their genes that decide where they stop progressing linearly, not how much they eat (unless you are gaining weight super duper fast which is dumb and also how people end up thinking SS is a meme and you'll look like shit if you do it)

BREHS HOW CAN I GET A BETTER AND DEEPER SQUAT WITH LONG FEMURS?

GET BETTER HIP MOBILITY AND WIDER STANCE?

>>36468393
Funny how people are so quick to blame genetics when there are a variety of factors that influence your strength and ability to build muscle. One of the primary issues is not eating or sleeping enough. Lad goes on sheiko with the bad habits that he could have now and he will overload himself.

>>36468477
genetics are everything you dyel gypsy

is barbell ohp all i need for shoulders in general and increasing my 1rm ohp?

same question for squats, and what rep/ set range is best for increasing 1rm?

>need experience to get job
>need job to get experience
lads, how to break this vicious cycle of "you didn't get the job, buddy" without being an unpaid intern?
bulking is eating away my savings and nobody wants to hire me

>>36468510
lol

>>36468478
When you are elite maybe. Man is failing on SS. Unless he does need his bloodwork doing and has little titties

>>36468477
no no no genes are incredibly underrated in every aspect and you appear to have also been brainwashed by mommy and daddy to believe you can achieve whatever you put your mind to. Genes are literally everything in life and ESPECIALLY in beginner strength progress. Lotus deadlifted 500lbs on his first try, so did norsefat. Bodorio got a 3pl8 bench on essentially a beginner program. Bryce curled his way to a 200kg squat on 1500 calories a day.

>>36468515
shut up you dyel

>>36468511
That's why I went to school for my trade. 2 years of school counts as 2 years of experience to most employers.

>>36468523
Fair enough.

>but I want to believe

>>36468550
filtered

>>36468515
>Novices doesn't have genes
Whatever you say

>>36468543
well I went to uni for 3 years and nobody wants to hire me due to lack of experience.
well that and every job I apply for has 50-200 applicants

>>36468550
The talent is the talent and the rest of us shouldn't get obese (isley) or be autistic about weighing every gram of food to try and convince ourselves it's external factors causing our shitness.

>>36468560
Well I did say that if he was working at optimum and wasn't seeing any improvement then he should change program. >>36468376

But that's fine.

>>36468471

>hey bro u stalling on linear progression?
>you made no gains on this 6 month program
>hey try this 3 month program to see if you go up a little

>>3 months later

>what you made no progress? Maybe try this 8 week program man its soooo hard it always kills me

>>2 months later

>yeah man went up 45 kg on total good work! Told you its that 8 week program that totally did it for you.

>yeah dont even count those 9months on those other programs they totally didnt do shit right?

>>36467918
Are you talking about tracking or travel?

>>36468472
squat more desu

>>36468477
Over training is a meme

>>36468624
Mainly travel, no stretch I seem to do improves my ankle mobility, they just dont want to move.

>>36468472
Make sure you do abductor work and stretch your hips regularly.

isn't it the goblet squat that's a good one for this anons?

>>36468523
>Bodorio got a 3pl8 bench on essentially a beginner program.
it was 130kg

>>36468478
no they arent

>>36468644
this
why wont dyel tripfags stop spewing dyel science

>>36468663
>no they arent
then why do some off us take forever to bench 2 plates while it was piss easy for you?

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>>36468661
Have you tried pic related?

>>36468671
Because you aren't as heavy, have different leverages, have shit form, don't have previous athletic experience apart from jacking it in a corner.

>>36468663
>no they aren't
dude nobody's saying you don't work hard and smart. don't start taking it personally but yes genes are literally everything when it comes to any sport!
I've gone from 360-370 wilks in A YEAR, probably reach 375-380 in the next year, take me a few more to hit 400. I've been running Sheiko and plan to run TSA and gain a little bit of weight. I do most things right and by the book so don't go telling me that genes aren't everything you talented shit.

>>36468671

Bodorio is ~6yrs into lifting you dense idiot

>>36468663
For reps or 1 rm?

>>36468671
Well first off I was in the military doing nothing but training for a year, so I wasnt exactly untrained.

Also, I gained like 12kg the first 4 months, so if I hadnt gained tons of strength that would be a huge failure.

I dont know about you, but theres tons of novices saying they are training hard and eating shitloads, yet they are not gaining weight. That makes me think they arent taking their bulking seriously, and thus its a short step to think they are equally docile and half assed in training

>>36468688
>Because you aren't as heavy
says who?
>have different leverages
see, genetics
>have shit form
says who?
>don't have previous athletic experience apart from jacking it in a corner.
says who you disgusting slag?

>>36468704
what about isley?

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Shit where is Sean

If i go full incel will I get steroid like progression like bodorio?

>>36468703
>rippetits has just been exposed to what talent is really like for the first time
>he's going to ask a bunch of questions to try and rationalize how somebody could be so much stronger than him when he was at the same stage as him in their training
>he'll eventually convince himself it's because of some external factor like diet, atheltic experience or some other bullshit that barely matters
>he'll lift autistically for a few years until he breaks 350-400 wilks
>he'll finally realize he's shit like the rest of us
this is how it goes

>>36468712
Says the fact that your either inconsistent with your training or you have long arms like a spider and a narrow back.

AKA stick insect mode.

>>36468733
i look better than literally everyone of your disgusting feces humanoid ancestors

>>36468730
no you have to actually inject steroids

>>36468704
>oh it's just because I was eating a lot and nobody else could possibly gain weight like I did! It's not like there are hundreds of people on this very forum eating their way to 100kg and stalling on a 70kg 3x5 bench as we speak!
>I swear guys, I'm not talented, you're just docile about training and don't eat enough!

Bench was all over the place today. 80%x2x3 and 85%x3x2 felt like death. And that's with an already conservative 1RM. I also just now realized that I forgot to do the last 2 sets, lel. I'll just go back to it in an hour or so I guess.

>>36468703
Pls never ask that question again. This is /plg/

>>36468690
>literally everything
Fucking no. I've met so many who have accomplished more than me on less training than me. And some of them are doing such unfathomably stupid training that they manage to be worse than me anyway. They do idiot-training just asking for injuries, and asked about their training they just complain about injuries and say things like "nah I only do one heavy session a week per lift now because I get injured so easily".

There are atleast 4 guys in my weightclass in sweden who I passed just recently whose training-IQ amounts to "hmm what do I feel like doing today" or "oh that exercise is good for that? oh ill arbitrarily throw it in for some arbitrary amount of volume without any thought"

>>36468757
who are these guys?

>>36468757
>there are people better than me, so i cant be gifted
nice logic, theres always someone that has it worse

>>36468757
>genes don't matter
>there are guys whose training-IQ amounts to "hmm what do I feel like doing today"
>yet they still are really fucking strong
yes, they are in the NEXT tier of genes above yourself who need even less stimulus to get strong as fuck

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What are we training today familia?

>86.5 kg this morning

wewlads

Twinker every day

>>36468749
Comparing me to people with unusually bad genetics isnt really fair

Theres a bell curve, I may be on the right side of it, but I guarantee you im not in a particularly high percentile at all

Honestly when I see other people train on a daily basis, it leads me to think my training psychology is my best weapon and the only place where I truly stand out. And no I dont mean intelligence, just the way I look at and handle things.

>>36468757
>There are atleast 4 guys in my weightclass in sweden who I passed just recently whose training-IQ amounts to "hmm what do I feel like doing today" or "oh that exercise is good for that? oh ill arbitrarily throw it in for some arbitrary amount of volume without any thought"
says the guy that never did real programming until last year

>>36468780
tapering, so moderately easy squats and not even pushing myself bench

>>36468731
>all those implications
>implying I don't know Bodorio is extremely talented
>implying I don't think I'm garbage
Wew lad

>>36468757
I'm s-s-sorry, friend. Pls forgive ;-;

>>36468789
>my training psychology is my best weapon and the only place where I truly stand out
Honestly it's like you're trying to be a meme at this point
You sound like Brett Gibbs

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>>36468780
Yes, meant to be a rest day but a work friend wants to get into power-lifting

what program should i start her on? she has lifted weights twice with me.

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>>36468314
>5'9
>tall

>>36468770
They are everywhere.

I've generally surpassed them. You can often be stupid up to a 450-480wilks or so level but then they just start breaking, because no matter how strong you are your body just has to stand up to your bullshit at some point in time.

>>36468780

CGBP and Frontsquats

Gonna try and bang out 5x10 weighted chinups too

>>36468800
>Norsie on Sheiko vs. Bodorio on Sheiko
>training mentality doesn't matter at all guys

>>36468805
What do you think about this isley
>my training psychology is my best weapon and the only place where I truly stand out
t. Bodorio 2016

>>36468794
Peaking for a meet?

>>36468804
Noice. Probably SS since it's easy to explain and they'll give up anyway

>>36468807
Finish your deload yet?

this thread makes bodorio sound like brandon lilly, rip bodbro

Anyone have experience with online training?

Generally I train alone (not by choice) and have been plateauing pretty hard for a while now. I have trained with coaches in person in the past so I feel like my form is decent enough, but it would be nice to have someone to check in with/program for me.

>>36468774
Yeah, I can use that logic to the people you are talking about too. You can always have it worse.

I'm no the genetic freak you are making me out to be, trust me

>>36468778
>even less stimulus
Yeah because my volume is so low

>>36468800
Well I could just be fake humble and pretend like mental presence, calm, the ability to use reason to combat your negative emotions and constant constructive self-evaluation doesnt matter. But that would be dishonest.

>>36468806
So would it stand to reason that someone coming to the end of a beginner program who is struggling might want to check their training and recovery before giving it up as a bad job?

>>36468837
>Peaking for a meet?
nah, peaking for end of TSA project
but itll also tell me what my maxes are for meet in may, not maxed since like november and then i was bathing in fatigue

phuuuuuuuuuaaaaaaaarrrrrkkkkk
https://www.instagram.com/p/92k1yeofyj/?taken-by=kristospapanotis
I'm so jelly of this guys proportions and his body is sexy af to

thoughts on kidnapping him then doing a body transplant?

>>36468843
Joff does

>>36468790
when talking about people who never did real programming*

I stalled for a year on what those guys were doing at 200/130/215

But then, going by the replies to my posts, my genetic makeup spontaneously mutated and thats all that matters.

would you guys, except for competitive guys like bodori, train with a sore throat? I know it's not the end of the world but is it worth training when you're feeling not 100%?
I just wanna stay home and feel sorry for myself and eat food but it's been 3 days now since I last was in the gym .... I should go, actually.

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>>36468780
Just fuck my shit up

>>36468789
I like the mental gymnastics you do to avoid admitting you just lucked out and got good genes for strength.
What makes it even funnier is that you put so much stock in power lifting and base your identity of it. You are just arbitrarily good at. You claim to go about your training intelligently but all you do is follow someones programming. Just show up on X day and do x sets and x reps as stipulated.
just because you are good at powerlifting doesnt mean anyone should respect you.

>>36468844
do you push yourself back when benching? leg drive wise. i find myself sliding all over hte place on comp benches even if i chalk the back of my tshirt
makes leg drive subpar and everything goes to shit, thinking of trying your feet close together bench

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>>36468844
>hey guys my wilks is 470 and I'm almost an internationally competitive open powerlifter because of my mental presence, calm, the ability to use reason to combat your negative emotions and constant constructive self-evaluation!
>I swear!

>>36468867
Wait wat
Can I believe what I'm seeing?

>>36468867
>the absolute madman actually did it

>>36468845
see
>>36468863
>I stalled for a year on what those guys were doing at 200/130/215
There so much you can do to improve your training.

I personally think many of the stock novice programs are flawed, but I cant articulate the reasons why very well.

>>36468872
Then filter me.

>follow someones programming
At this point im doing something programming wise that Ive found works for me.

This makes me think you have the idea that I'm only talking about programming when I talk about training psychology. Wasnt even included, which would be obvious if you actually bothered reading the end of my post

>>36468882
Looking at this I'm thinking about quiting before I begin.

>>36468876
I used to push pretty hard, for my arch.

But now I found out that im stronger with a slightly lower arch, so im pushing less.

>>36468881
>Theres a bell curve, I may be on the right side of it

>>36468895
Dude day one fucking sucks. Drop every weight to what you need to to make the reps. Remember Alex's gains. It'll be worth it

>>36468824
Heard it before. Phil thinks he's exceptional because he can do Hepburn > dup > sheiko.

His results are mostly due to his well above average (although I will concede, there are many many more talented people) talent and also because he does have a good head on his shoulders.

It's a little frustrating when he tells me these things because I know that there was very little I could have done better in the last eighteen months of training but I'm still stagnant as fuck (except on bench) and for him to tell me it's just attitude... Well fuck you what do you know?

>>36468910
Yea but unlike Alex I'm not on PEDS (pizza enhancement drugs)

>>36468924
>It's a little frustrating when he tells me these things because I know that there was very little I could have done better in the last eighteen months of training
oh for fuck sake you always bring up this retarded shit, "I've been doing eveyrthing pretty much optimal baww my genetics"

>>36468928
time to order pizza everyday again

London gassed when?
First he bullies me then my bestie

>>36468924
I agree. Phill just gets by on good genetics and steroids. It's not fair.

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>>36468924
>its frustrating when phil tells me I have it in me to git gud

>>36468924
>It's a little frustrating when he tells me these things because I know that there was very little I could have done better in the last eighteen months of training but I'm still stagnant as fuck (except on bench) and for him to tell me it's just attitude... Well fuck you what do you know?
This is my point exactly

>>36468935
Also my technique but mostly ny genetics.

If they were good I'd be improving anyway.

>>36468893
I think the issues is more people not reading supporting material when they start out and then not giving themselves the time to really get a feel for a weight that they can brute up.

>source: me and my epic form reset for the past month until I get back up to my max and start TM

>consistent training for 5-6 years
>diet and such in check
>training around people who are good at lifting for a lot of that time
bodyoreo clearly has some talent but you fucks are overplaying it, he's been at it a long time properly unlike a lot of you whining about genes

Isley you see. Lost

9 can coach you if u wish

>>36468956
>rpe 10 bench on Sheiko
>it's mostly my genetics guys

>>36468965
just because youre a 'female' doesnt mean you have 'epic' stats when they are dyel as fuck in reality

>>36468965
Esmelda TM is bad. Try Greg KEKols programs

>>36468973
Savage

>>36468956
you're master of excuses

>>36468984
You would have posted the picture again if I didn't say it before you

>>36468968
>diet and such in check
this is a huge meme
>training around people who are good at lifting for a lot of that time
barely matters. BARELY at all
>consistent training for 5-6 years
this is the only arguable point. But a lot of us have been training for 3-4 years and are almost at the 5-6 year mark and will barely have broken the 400 wilks barrier.

>>36468973
This desu.
>what? Do sheiko as it says? Nah I know better
>I'll just up the weight I know better
>guys why am I not making gains
>ow my tendons why has this happened to me?

>>36468968
>phil argues that drinking is bad for your gains, just gets whine back 'bluhuu it doesnt matter THAT much'
>phil argues that eating pizza daily is bad for your gains, just gets whine back 'bluhuuu it doesnt matter THAT much'
>phil argues that not modifying empirically tested programming is better for your gains, just gets whine back 'bluhuuu it doesnt matter THAT much'
one factor, ok
but when youre are failing at several factors your excuses are just starting to run out

>>36468980
Epic form reset.

My stats are shit because my form was shit. I was bad at it.

>>36468924
>your own haphazardly thrown together Wilks inspired programme that didnt work at all
>deciding to start training geared alongside raw
Yeah, pretty much 10/10

>>36468973
>rpe 10 bench
>get bench gains
>programmed percentages on the squat rpe 7-8.5
>still be shit

Fuck you.

>>36468985
I don't stop though.

>>36468992
I didn't post it because he's already seen it twice

>>36468924
Have you ever considered trying harder m8?

>>36469002
>shit form
>shit stats
>ugly
>doesn't know shit
shy are you tripping again?

All the motherfuckers who are calling out isley for 'excuses', what exactly is your motherfucking wilks? Bodorio need not apply
I'm not even kidding or trying to be edgy but it honestly sounds like you just cannot take the truth bombs that isley drops. You want to live in a sugarcoated world where we're all going to reach a 450 wilks as long as we train for 5 years and do Sheiko.

Is the filter back?

Cuck, cuck, KEK, KEKOLS, cuckols

>>36469007
>wank does the wilks program
>massive gains
>Isley does the wilks program
>9 month stall

Yup it's the program and not the athlete.

>>36468956
>shit technique
>sub optimal programming (wilks)
>up the RPE on sheiko
>gains weight to fast for his level
isley isley isley ya neber learn man you "just" started doing better programming (but still fuck that up by grinding every rep) and squatting wider, you still have room to improve you arch and start pulling sumo (inb4 sumo isn't optimal for everyone) you also carry quite a lot of muscle and gaining weight too fast and doing it just to fill out a weight class was a stupid mistake

>>36468993
>training around people who are good at lifting for a lot of that time
>barely matters. BARELY at all
......lol

>diet and such in check
>this is a huge meme
.......kek

>this is the only arguable point. But a lot of us have been training for 3-4 years and are almost at the 5-6 year mark and will barely have broken the 400 wilks barrier.
Yeah and I stalled after 2 years, and now im making better gains than ive ever done.

>>36468993
>barely broken the 400 wilks barrier

Yeah but thats cool
Because trying is not cool
And if you remotely try to improve at powerlifting then you are iron lyf

Thats my daily post done

>>36468993
>diet is a meme
lol
>training around people who know PL doesnt matter
lol
>a lot of us have been training for 3-4 years
and a lot of you have been training like utter retards
>>36468998
yeah pretty much, say what you will about drinking but not going out every friday/saturday is obviously better for gains than going out

THERE ARE TOO MANY PPS (POSTS PER SECOND) AND TOO MUCH GREEN TEXT.

TONE IT DOWN

Isley if you want to fuck around playing with stretchy shirts and doing whatever you like and having fun I completely get that. I know the feeling I've done it forever.
But you can't do that and complain you aren't making gains.

>>36469034
>the exact same programme will work the exact same for two different individuals
Yeah all right, it's your genes and there's no helping you.

>>36469026
>>36469034
Adding to this, every time isley takes the suggestions you faggots make (widen your squat stance! do sheiko! go up a weightclass!) and STILL stalls you fucking kids will bring up yet another level of reasons as to why he's not progressing of factors that matter even less than the last set
GENES ARE LITERALLY EVERYTHING
After 10 years of isley doing everything you autists tell him to do and ending up with a 400 wilks maybe then you will one day learn.
Isley is learned. YOU are not.

>>36469040
seems like the muscles that are very solid indicators of steroid use also coincidentally blow up when you started to make the best gains you've ever made

>>36469042
>garagebro still refuses to understand what iron life means
>he'd rather just pretend he's smarter and works harder than everyone else

Some things never change.

you guys are proving the entire point about mentality being important

phil: ofcourse you can do it
you: ofcourse we cant

point proven
self-fulfilling prophecy

>>36469082
this, no not everyone can be a champion but all of you fuckers can reach 400 wilks

Isley is the most red pilled person on the meta aspect of powerlifting here

>>36469069
Usually I get memed for not doing what anyone tells me to do.

>>36469069
>widen your squat stance
that helped him
>do sheiko
that helped him but he fucked it up by upping the RPE
>go up a weightclass
you should always try to gain muscle, not too fast though

>>36468837
>Finish your deload yet?

You know 5/3/1 does a deload microcycle once a mesocycle. Stop bully.

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>>36465874
>I'll never have myself a high test female

>>36469040
>....lol
So they can give you a few tips here and there. Not a big deal at all. Isley trains with experienced lifters for gods sake.
>.....kek
You think most of us aren't eating the correct amount of calories and getting plenty of protein? shit's easy as FUCK there is almost no effort to 'having your diet in check'

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>>36469073
Me like 3 months after joining a powerlifting club. At probably my most "unnatty" look ever. My biceps and delts are now smaller because I cant do chins, they aggrevate my pecs, and I dont do much bicep work at all because of the same reason.

>squat technique was a shit, and thus stalled at 205ish for about 7 months
>bench going well, but only because the equipment at the club was so much better than at my old gym
>deadlift kinda stalling because I didnt understand that "lean back" is a pretty bad cue in deadlifts for me

>>36469082
*genetic freak :you guys can do it
average genetics: no we can't

>>36469096
OK so like I said he did all those things and still made no gains on his squat
He also didn't up the RPE on his squats but noooo it's nothing to do with his genes it's got to be his attitude!

>>36469076
1. i follow programming written by someone else
2. i dont work hard enough, recently really lost my drive and training has been sporadic and sub optimal


and no i dont think im genetically gifted either

Really hoping I can maintain adding 10 lbs a session to my deadlift to get an lmao4pl8 deadlift for 5 right before I start cutting

>>36469115
lmao emanuel can't even deadlift 300kg with bumper plates despite having joocy legs and being -93kg, his technique is horrendous

>>36469025
>Why is a girl attention seeking on the internet?

Boy are you going to have fun when you grow up

>squatting 405 for 8 sets of 4 reps today

Wish me luck plg I'm going to need it

>>36469097
You're STILL deloading?

>>36469124
he hasn't been squatting wide for long and he isn't really doing sheiko he is doing some bastardized version where he includes equipped work and it was his first equipped meet

>>36469115
why are your side delts so huge?
were you doing extremely high volume lateral raises?

I disappeared for a year or something.

What happened to Supermang?

>hm not making gains
>better figure out why and correct it

>hm not making gains
>better figure out what genetic trait is holding me back and feel better about myself

>>36469149
Patrick you gotta stop coming by asking about yourself

>>36469148
androgens (or something)

>>36469166
lol

>>36469163
topkek. I'll assume suicide or prison then.

>>36469148
Pullups and bench. Tons of different row exercises.

Keep in mind, my delts are smaller now. Or they are just smaller compared to my triceps, probably a combination of both.

>>36469030
senpai desu

>>36469146
Four months.

Was running sheiko with some extra equipped work

Did well in the meet. Skills test added just 2.5kg

>>36469190
neither of those would provide are significant enough stimulus on the side delt to have huge amount of growth

>>36469210
exactly what I said

Gonna go lift now, but I think patience is really important in powerlifting.

>>36469218
>bench
>not good delt stimulus
Better than all the meme exercises for shoulders, no doubt.

>>36469218
again, genetics:the man

/plg/ is truly filled with a bunch of losers

Figured I'd ask here since it's a faster thread and I think some of you snatch/clean.

Will doing weightlifting variations of things and getting very strong at them like overhead squat help much if I choose to weight lift down the line, say in a years time?

Eg. If I get very strong in those positions, I will be pretty decent at weightlifting when I learn the technique later on?

>>36469242
trappy you forgot your trip

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>>36469242
I know right, full of betas

me in the pic btw

>>36469249
(Doing these alongside PL)
Basically all strength work and positions that carry over to WL while i

>>36469227
not arguing that bench is great for growth on the anterior delt but side delt eh..

>>36469249
I'd be surprised if it disadvantaged you.

>>36469249
since you are able to write in english I assume that you are too old to be good at weightlifting, sorry

>>36469242
300 Wilks and only going up: the post

>>36469274
375 half a year ago, ?? now

>>36469281
hey me too (well 370)
now 370

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There are people that can squat like this and have a 460 wilks whilst doing equipped powerlifting and fucking judo.

If I was talented, I'd make gains despite my flaws.

T. Anyone talented with sub par technique and/or programming

Hey lads what's a good chin-up program I can run alongside my powerlifting program?

I HATE chin-ups because I don't do them enough so I need to do them more.

>>36469309
They won't learn isley
they want to stay in candyland

>>36468806
>you can be stupid up to a 480 wilks

Is this lad 'avin a giggle senpai?

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Form check.
https://www.instagram.com/p/BDDU5lKMP-E/

>>36469355
cant see shit senpai

>>36469269
Yeah, thats what I was thinking and I don't have the schedule for it right now. So I was planning to try and maybe learn the lifts casually and get very strong in positions so that later on, I can be pretty good when I decide to be serious.

>>36469273
Kek actually about to turn 19 m8.

>>36469361
nvm browser didnt scroll couldnt see the link

holy femur batman, looks awful though but you knew that

>>36469355
stop doing rippetoe grip, get wrist wraps
stand a little wider point feet out more and use less knee travel and allow your torso to lean forward more this will get rid of your change in torso angle when ascending

>>36469309
How long has that person been in sports?

Also:
>female wilks

>>36468780
Rest and eating 5k calories day

>>36469389
>stop doing rippetoe grip,
Don't tell me to do shit without reasoning, cunt.

>>36469341
Josh hancott is 500 on downs syndrome level intelligence

>>36469389
There's nothing wrong with thumbless grip famalam

>>36469378
>about to turn 19
maybe you should try next time as a 6 year old chinese boy. I wish you good luck

>>36469404
most good people do, does that count?

>>36469411
good better the best

>>36469412
The thing is, I enjoy doing the lifts but I also like PL alot, do you think it's fine to learn them and program them into my PL program so I can maybe be pretty strong at them in a few years time.

I'm not sure if I want to WL or PL really.

>>36469424
>good better the best

wat

>>36468314
>5'9
>not manlet

Laughinggirls.jpg

will have to suffice, im on my phone and dont have the pic

>>36469385
Yeah, my femurs are pretty freaky, guess I'll be the next Izlee.
>>36469389
>stop doing rippetoe grip
Both feel fine atm, but wouldn't it be more dangerous to drop the bar with the thumbed grip?
>get wrist wraps
I am, trying to save up some money.
>stand a little wider point feet out more
I tried and I feel weak if I'm any wider and sumo stance just hurts.
>use less knee travel and allow your torso to lean forward more this will get rid of your change in torso angle when ascending
Can you say that again, I don't think I understand.

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gunna do some more 5x5 skowts tiday

if faceguy Is around, I'm going to try doing the last set super slow. Should be fun

>>36469483
>Yeah, my femurs are pretty freaky
yeah but the cards you're dealt etcetc

your ascent is fucked, ass shoots up, you lose core tension all over the place etcetc. may be due to lack of tightness in the bottom, or some specific weakness or just you cueing shit wrong. either way at your level id just worry about making sure your squat in training looks good, a lot of it will resolve itself as you learn to tighten up better and just get more comfy with the movement in general

>>36469393
As long as me. She used to be a compsci tabletop gaming nerd.

>>36469509
>your ascent is fucked
I know...
>ass shoots up
yep
>you lose core tension all over the place
spot on, though this was the first day I filmed myself and I'm going to correct things
you should've seen the first one i shot (70kg), my back was completely bent in the bottom position
>either way at your level id just worry about making sure your squat in training looks good, a lot of it will resolve itself as you learn to tighten up better and just get more comfy with the movement in general
I hope so, thanks man

btw, how are these front squats?
https://www.instagram.com/p/BC_ROAyMP-C