/plg/ - powerlifting general

>>37717817
I do but I've only been in the discord for like 3 days m8

George Seeger is doing well.

Haack looks so much bigger than atwood for being only one class apart

These threads are god awful but I keep coming back

PLEASE MODS JUST BAN PLG

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Did someone say comfy?

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Because it is the end of rest day. I am sitting around sipping chamomile tea and I would love a comfy thread.

Fucking weebs tBh

>>37717819
Strained lower and mid back


What do

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>>37717819
Did Haack cheat, as in "cheat" cheat? He was the biggest, leanest 83 in the comp, apparently walking around 86+.

>>37718091
We'll know after the drug tests are done

Reminder that nobody knows you
And nobody gives a damn anyway

posted at the end lads

how many high-tier IPF athletes train 5-6 days a week? is it all that common?? only one i can really think of off the top of my head is mr. natty layne. i'm sure there are others but can someone fill me in?

>>37718107
>We'll know
I doubt it, them chemists know all about that. He wouldn't be so utterly confident otherwise. We'll just know what's on paper. Look at the Oly lifters, how many years and competitions they passed clean. I don't want to accuse baselessly, but at the same time it's hard to find peace of mind given the current ability to catch and deter cheaters.

>>37718147

What if I told you

I saw Wolf Parade play at my local pub a month ago for five bucks with only fifty people there?

http://pitchfork.com/news/65430-wolf-parade-play-first-concert-in-five-years-watch/

>>37718246
I'd resent you
Can you post that webm of Luigi mad dogging the camera while he drives by?

>>37718373

I'll just picture that in my head, because it was the most amazing "concert" I've ever been too.

Also 'At Mt. Zoomer' is my favourite WP album, fight me.

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>203lbs

out of the way twinks

>>37718245
Isn't haack a chemist?

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>>37718516
PanzerTwink weights more than me

>>37718523
That's the joke.jpg

>>37718516

lol holy fuck 203 and you cant even pull 4plate clean yet?

Good god man.

When did the sean man get putins trip

>>37718516
being over 200 isn't a good thing if you're weak
>174 this morning
At least my average weight is going up..

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>>37718576
I bet you believe the sean meme that I cant deadlift 4plates

you have one chance of redemption before you are forced to face my wrath

choose wisely

>>37718594

Pics

or

it

didn't

happen

>>37718594
1RM vid?

I'll test mine friday and post it.

>>37718606
"K"

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The trips have aligned themselves with Sean in opposition to my ruling of the general

KEK

pay your existence taxes when????

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Sean weasels out again

>>37718516

lol holy fuck 203 and you cant even pull 4plate clean yet?

Good god man.

>tfw I pulled 4pl8 2 months ago at 162 lbs after a water cut

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>>37718685
>roids
>cant squat 2x BW

>>37718680
what is this?

dfw du panzerjägers autismus unironisch lustig findest

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Panda gets me

HAHA NICE ONE BOARDIE YOU STUD

>tfw about to go to sleep but the acid reflux is hitting me bad
Even sitting this shit is bothering me. If I lay down it'll be impossible to fall asleep.
wat do lads

>>37718818
L M A O
M
A
O

>tfw you will never have boardie's frame or face
A-At least I'm t-tall a-as fuck, r-right?

>>37718788
hald dein fickmaul

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>>37718788
they all do

>>37718838
Tums and or prilosec

>>37718051
Same boat man. Rest and recover.

Do rehab weights when youre up for it.

>>37718838
>>37718862
Also, lose some weight fatty

>>37718862
>>37718874
>calling yourself a fatty
Bold strategy.

>>37718883
Two birds with one stone

>>37718874
>fatty
I'm 170lbs 5'7 lad. Also, It's 1 AM and I got nothing of that here rn. fuck
I think I'll try milk and tea and hope there's no rebound.

>>37717819
why are there so few men? do male American powerlifters suck?

>>37718862
More like priloSUCC

LMFAO BOARDIE YOU'RE ON FUCKING FIRE

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>>37718937
>congratulating yourself over a bad meme

>>37718907
You bulking hard or something? You should get yourself checked out mang

>>37718937
My sides are in orbit boardie

>>37718981
>You bulking hard or something?
Naw mang. I think it's the combo of finals week + spicy dinner + having been drinking a tad too much. I should probably get it checked out at some point, though, because I've been having this on and off for three years or so now.

>>37719043
>Spicy food
>Alcohol
Yeah that'll do it. Seeing a doctor wouldn't hurt

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Cut off me fingertip lads.
Probably gonna interfere with my deadlifts, huh

>>37719189
I hope you're a girl because FUCK, those are feminine hands

>>37719196
T-they're pianist fingers
;_;

>>37719189
your hands look like they've never lifted anything...

btw nice hands would let stroke my cock

Question, what ever happened to Blessings x

>>37719043

>reflux for 3 years
welcome to my life senpai

in my case it's based on allergic reactions but I find that an allergy med and a litre of hot tea calm it down enough for me to sleep. Plain, hot, watery food sometimes helps too, like pho

Can someone post that pic of islsy post-bulk?

I need it to catfish. Thanks lads

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>>37719249
He's busy with a kid

>>37719300

>>37719311
>not overly fat anywhere
>except that enormous flabby side of bacon that is his back
>that feel
It's the hardest place for me to lose QQ

>>37719311

oh my god
it's like Blaha got a wax

>>37719189
Pls b in San Diego

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QUICK /plg/!!!!

Give me your best tip/cue that helps prevent buttwink/back-rounding on squats!

>>37719347
NC, sorry bb

>>37719360
Stop squatting so deep.
Either widen your stance until you CAN'T squat that deep, or stick a box under your butt to train yourself to only JUST break parallel.

Buttwink isn't inherently harmful, but it makes my PTA friend cringe every time he sees me do it.

>>37719360
Knees out worked really well for me

>>37719249
Now that you've fixed your knees, how much do you squat?

>>37719372
>stop squatting so deep
"""""no"""""

I don't have any buttwink if I squat parallel, but no matter what I do I can't seem to fix it when I go ATG.

>>37718862
what does acid reflux feel like?

>>37719434
Burning in your throat. It sucks.

>>37719443
Don't open your stomach valve, problem solved

>>37719390

still 160, been working on tekkers for the classics for like 3 months almost exclusively. Squatted above 2pl8 only on like 4 occasions

also I hurt my back a while ago and it's still healing :^)
turns out not to be spinal tho so thank fuck

>>37719401
>ATG
What did he man by this?

>>37719486
>What did he man by this?
what did he mean by this?

>>37719486
ass-to-grass, it's a common term
>"We're on /plg/ where only barely parallel squats are considered beautiful"
Fuck off with that

>>37719360
Stop using a shit bar.

>>37719360

brace your core and keep your spine neutral - NOT extended

Trolling again lads

Waiting on the
>straps
>belt
>steroids
>Sumo
>block pulls
Comments. I'll be disappointed if I get fewer than last time. It's pretty juicy bait. Should get the manlet tears flowing

hey im the guy who was reeing about back rounding in deadlifts the other night

tried to keep my back as flat as possible and found out that my back angle is almost 90 degrees in my starting position

switching to sumo, FUCK conventional and all the memers that say to pull conventional if you have a short torso and long legs

Already got one lads

>>37719554
I extended ur mum wat u gonna do

>>37719583

give you a buttwink

>>37719515
It's not a matter of beauty, it's a matter of senselessly increasing ROM, even at the cost of spinal integrity.
It's like if you randomly decided that deadlifts don't count unless you heave the bar up to touch your belly button with it.

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>>37719486
Anti Tank Gun

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>when caladan knows how to talk dirty to you

>>37719583
I briefly considered provoking you into trying to call me out again, but I can't be bothered while I'm using my phone between sets.

>>37719571
Round back pulling is in right now tho, get on the train while it's fresh.

>>37719700
but i like my spine

>>37719622
>at the cost of spinal integrity
Atg is just as safe as parallel when done correctly, there's no reason it has to cost you "spinal integrity". #AllSquatsAreBeautiful

Thread is going swimmingly lads

Vast majority of them are complaining about sumo, kek

>>37718516

lol holy fuck 203 and you cant even pull 4plate clean yet?

Good god man.

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>all these (you)s
i have NEVER gotten this many (you)s before and right now im about to explode all over my keyboard

is this what being a tripfag feels like?

Week 3 day 1 of nuckols 3 day int med bench program

Wish me luck lads

>>37719765
Link?

>>37719772
Yes

>>37719772
Good lad
*pat pat*
Yes and no. The criticism is more specific when you trip

>>37719818
>>37719534

>>37719571
>switching to taintlifting
To think I stood up for you the other night.

>>37719839
th-thanks pops

>>37719839
It's gold lmao

>>37719865
Your sith bar can only give you so much influence SSB

>>37719875
I need the sith bar for influence the way an F1 driver needs KERS to overtake a Prius. The good news is Taintlifts McGee over there has taken your spot as grand retard of comfy time, so I won't spam you with that Goldblum clip.

>>37719893
>Grand retard of comfy time
I just fucking died lmao

>>37719865
im sorry! im using a lot more lats and upper back with sumo and it makes me feel comfy because its way more technical...like im doing something else besides retard strengthening it up

>>37719936
I'm not mad. I'm just disappointed.

>strengthening it up
>strength
>less than 7pl8
Pepewondering.png

>>37720009
>less than 7pl8
More like less than 9pl8. I'm weak and terrible at deadlifting and almost at lmao8pl8.

>>37719936
>besides retard strengthening it up
That's all deadlifting is, fella

>>37720028
I loved your memeing in my thread thanks for that bby

>>37720040
Tbh I didn't post in that thread, you should direct your thanks to another anon. I've been busy pretending I know how to pull off the floor.

>>37720100
>Fuck why is the bar so far away
>how am I even supposed to reach this
>I wish I was slingshotting right now

>>37720321
>not saying "slingamajiggin"
Clearly not me. Quality memeing, though.

>tfw you do wide stance conventional and it's comfy
Good, my pulls were getting too close to resembling normal lifts.

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Wew lads I'm really getting good at irritating anon

>Aaron is so drugged up he thinks his "sumo" block pulls count the same as a man dicked conventional pull from the floor

O I am laffin

>>37720403

Have you considered switching up your strains? What are you smoking, Sour Diesel? An Afghan? Maybe a good indica will put you in a mellow mood.

>>37720443
Silver haze has me on a good one

Memes aside I'm not high at all, just feeling really goofy and overall giggly

>>37720405
>man dicked conventional
I read this three times and gave up

if that powerlifting mama reduced her tits she could go down 2 weight classes I swear

>>37720405
>Aaron is so drugged
That's enough to make me laugh. You don't even have to make a fool of yourself, just touch the stuff once willingly and you're a joke already.

>>37720456

It means pulling the bar with your dick. Super secret Chinese technique.

https://www.youtube.com/watch?v=ZsjYFTptL8M

>>37720479
It really is time for bed because this is the second comment I couldn't figure out

I can do 10 reps of 80kg but I could only barely grind out 1 of 87.5

Halp

>>37720629
Bench btw*

>>37720629
Wish I had that problem, I can triple 90kg and have done 100kg for a single but would probably fail a set of ten with 80kg. Get a tighter setup and don't lose any tension at the bottom.

>>37720629
Push harder.

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gf took a screenshot on our skype chat and said I had nice quads

somehow this still translates to a sub 4pl8 squat

kill me

>>37720660
practice maxing, you cunt.

>>37720966
You've squatted 100kg so many times your legs finally capitulated and put some mass on there

>Anon plg lad is white knighting me in my thread
Th-thanks

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Why is the IPF using children to spot

>>37720966
>tfw have been stalled at 175kg squat for what feels like ages

Kill me now

>>37721429
just accept your deadendedness

>>37721373
Have you ever tried to get spotters? It's really hard to find people to work for four to six hours for free. Especially mid week.

>>37721373
This really is a problem

how hard could it possibly be to find 4 grown men who can spot? They don't even have to be strong, just make the requirements a 2xBW squat

Sorry boardie, maybe after a couple more roid cycles :^)

>pulling 260 from blocks with straps while weighing 110-120 and using roids
Boardie pls start trying harder

>>37721373

Also


https://www.youtube.com/watch?v=M-52g--ypjA&t=3m27s

>>37721449
Didn't realise they didn't get payed, still surprising though that they cant just find some gym rats to do it. I mean, I'd do it for free if it meant getting to meet people like gibbs or norton

>>37721472
Holy shit that 50kg kid doing his hair mid lift lmao

>>37719765
because sumo is cheating, really. Its not even functional

>>37721449
>they do it for free

generally people are compensated for their services with currency

>>37721437
I'm 60kg bw bud

remember when /plg/ was a bully free zone?

>>37717819
How do I know if powerlifting is for me, and how do I get into it on a serious level?

>>37721561
n-no bully i just thought you were a fellow deadend

Why do people hate on Gibbs?

Pretty classy desu

>Looking back on the IPF champs this past week in Texas..
I came here to do one thing and that was to win gold. I didn't care for the number that took to do or what record it was, quite frankly the records don't mean a thing to me. I just wanted the win.
I knew it was going to be a great battle against Haack from USA and it turned out to be just that. It came down to this, the last deadlift of 327.5kg but it just wasn't to be.
Massive respect to Haack though, a real champion deciding to compete in opens as a junior where he had no competition, choosing not to take the easy win, and squatting 298kg also going 9/9. That's how you win championships, you make lifts and build a total.
Looking back at the last two performances I have been expecting so much from myself which I always do and just have not executed. 2 in a row where I've hit 5 from 9 on the platform, time to take a good look at re assess where everything is at and get to work on rebuilding a better lifter on the platform. I've come back from bad meets before and I'll do it again.

>>37721577
that was just bants I'm actually around 80

being a deadend ain't so bad, none of us will be world champs so why get so upset about progress

>>37721515
>didn't realise they did it for free

Reeee this fucking sport runs on volunteers no one is paid (except the president.) everyone takes time off work to make this happen. The refs, coaches, officials, even gino. At best their flights and hotel accommodation is paid for. Coaches pay their own way.

Prutus my friend. How is your squat coming along? Any progression on your TM?

http://youtu.be/wohwhl9jxxM

Natty 202.5kg competition style bench.

What's Boardie's max DL?

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Home interview today

>>37721602
Lol I just show up to meets unannounced and unpaid, don't even have an USAPF membership
Then I make up some sob story about how this is my first time and I didn't know what I was suppose to do and that I traveled hundreds of miles to compete

They always let me for compete for free lel

Lads, any tips to help me squat lower ?

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

Suggestions to fix my awful DL form are also greatly appreciated.

https://www.youtube.com/watch?v=mKL95FM38d4

>>37721780
Do you happen to train at two gyms?

>>37721793
No, I lift in a shitty ass gym in Belgium

>>37721780
to squat lower, all you have to do is consciously force yourself to squat lower.

i'd recommend doing it with lighter weight. if you immediately jump to squatting deeper at your current max weight, you'll most likely either fail the rep or unconsciously stop yourself from going deeper during the squat.

>>37721780
is it 170kg and 200kg respectively

>>37721866
Depth is actually pretty consistent with different weights. I'll deload to really focus on depth though I feel it's more of a biomechanical limitation.

>>37721872
yes

>>37719554
Can buttwink be caused by tight hamstrings?

>>37721981
>Can buttwink be caused by tight hamstrings?
Yes but very rarely.

>>37721989
What is it usually caused by?

>>37722011
I have a mate who seems to think that stretching out my hamstrings (which are very tight desu) is a panacea for all my niggling 'injuries'. Is it worth doing?

>>37722019
It literally can't hurt so you might as well.

>>37722011
Hip structure, being fat, knees not out enough, poor coordination and/or being weak

>when you have some kind of knee pain arising for too high patellar pressure

Does stretching quads actually work? Hopes are low

>workan 15 hours a day for 3 days straight
>3 days off after that
How do I train? I thought of doing Squat/Bench, rest day and deadlifts/bench or should each exercise have its own day?

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>tfw weight gain feels like it's going so slowly

>>37721686
Good luck!

>>37722370
Are you a nurse?

>>37722370
Squat/bench rest deadlift/bench sounds comfy desu

>>37722498
Security, its a pretty chill job as long as you get enough sleep, all I do is tell drunks to fuck off
>>37722501
Yeah, I think that'll be better. I need a day without caffeine + benching more.

>>37722442
>two kgs in two months
Man...
>daily surplus: 250kcals
Why?

>Run Greg Nuckols 28 programs

>Add 5kg weekly to squat consistently from 120kg to 155kg and it's still increasing

>>37722545
Which one?

>>37719336
underrated

>>37722572
Beginner 3 day

>>37719360
Brace better to flatten out your lower back.

>>37722533
I was told going over 0.5 lbs gained per week will just make you fat. This feels so slow though. My squat and deadlift have both gone up around 30+ lbs since mid april and my bench has gone up around 20+ lbs though.

>>37719700
That was almost two years ago kid

>>37722632
1kg per month is best tbqh, dont listen to the fat norwegian

>Roughly 9 days to learn for 3 exams

Yeah .... I am fucking dead.

>>37722011
Overextending the lower back, not bracing your abs right.

>>37722727
Can confirm, I have god tier mobility after spending months on it religiously, turns out I wasn't bracing properly and expanding obliques and lower back too. Try breathing exercises.

Newfriend here, why does powerlifting have its own thread?

>3x5 pause deadlifts
dont want to desu
>>37722737
you misunderstand, /fit/'s reason for existing is to be a retard filter for the /plg/ thread

>>37722737
kill yourself m8. why dont you actually read the threads on fit and see for yourself.

>>37722737
Where the fuck is based /Owg/?

I have waited long enough shitting up this Plg thread.

>>37722759

Just not active enough, so it keeps falling to page 11.

trappy have you ever been to south korea?

>>37722748
You mean /fraud/

Fatigued to shit was thinking of not going to the gym for an extra rest day then making out and using new maxes

Kinda wanna still go

What should I do that won't effect my squat, bench and deadlift?

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>>37722632
Ye you're right, just looked incredibly slow at first glance.
>>37722666
>fat

This happened just now :

> Program is Memeburn, Bench + OHP day
> begin warmup and workout, feeling pretty good
> 1st set with triples is excellent, getting excited
> it goes downhill from that point forward
> more and more fatigued
> have to grind a lot
> unable to squeeze the bar in my hands
> barely finish 8x3
> get to ohp, supposed to hit another 8x3
> barely get 3 triples and decide it's futile to go for another 5 triples
> do some pullups and call it day

Sleep was not perfect, have an exam tommorow so a bit stressed and have IBS so I had some mild diarrhea 2 hours before the workout so that could explain it all.

Question is what do I do next? Continue as if it didnt happen? Eat more? Take an extra day off? Take a half-week or a full week deload (last half week deload was sadly just 3 weeks ago)? Repeat the workout?

>>37722861
Cardio

>>37723107
why the fuck are you doing bench and ohp hepburn on the same day?

>>37723107
>Bench + OHP day
This is not memeburn

>>37723248
You're a woman

>boss is gone on vacation for over a week
>office mate is on a business trip all week
>I'm way ahead on all the work I need to get done
I guess it's another work day of browsing/plg/ while listening to music.

>>37723107
>Doing 8 hard triples on bench
>Expecting to get 8 triples on OHP right after

>>37717819
Is there any good 4 days a week powerlifting programs?

>>37723318
No

I deadlift better without belt what to do?

>>37723343
Deadlift without a belt

Retard

>>37723318

http://fitsticky.com/intermediate-programs

Skipped the gym today for the FIRST TIME EVER

FEEL BAD

Tell me what I can do with some 20kg dumbells

>>37723355
rude

>>37723235
>>37723248
I thought Hepburn can be run as an upper-lower split?

>>37723403
nothing

>>37723389
Now you can tell me why I should listen tips from trap?

>>37723449
no, if you want to do ohp and bench then you do bench monday thursday and ohp tuesday friday, dont forget your pumpsets

>>37723470
How are you supposed to recover in 24 hours? Benching one day and OHPing the next one sounds counterproductive, same with squats and deadlifts? Also I 've read many times that pump sets are overkill and even Doug himself decided to later to leave them out of the program.

>>37723470
>pumpsets

Light accessory work is fine, but by all means do not do the pump sets. Those are a men's fitness level meme.

>>37723464

No.

>>37723504
>getting blood to a muscle after working it so nutrients can better be used to repair it is a meme

Wew lad

>>37723517
>getting blood to a muscle
Sets of 6 to 8 with a decent intensity of weight is not going to benefit recovery it is going to hinder it.

>>37723533
jesus christ, shut the fuck up
fatty cant handle volume? nothing new

>>37723515
What is your opinion about norwegian volume 4days?

>>37723548
Sean plz go

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>>37723548
>cant handle volume?
Bitch I'll teach your grandmother how to run Smolov.

Lol, but seriously, the power and pump routine is too much volume to recover from for anybody that is intermediate or higher in terms of progression.

The Hepburn progressions are meant to be run in Cycles not concurrently.

I was thinking about jumping to sheiko 4 days medium load from 531, any experiences about it?

>>37723580
Buda, what is the correct way to run it in a 4-day split? Squat + Bench day A, Deadlift + OHP day B? Or Upper-Lower? And 8x2 adding 2 reps per workout till you reach 8x3 (or 1 rep when progression becomes slower)?

>>37723557

Boardie did for a while, maybe ask him what he thought of it.

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>leave the rest of the world to us
What did we mean by this?

Squat and deadlift weights looks really low in sheiko 4 days medium load is there some reason for this?

>>37723503
I ran Hepburn like this for 9 months last year ant went from 95 to 135 Bench. Doing Bench and OHP on seperate days is far better than trying to do both in one.
>>37723504
The "men's fitness level meme" pumpsets about double your exercise specific volume. They are crucial to gains on Hepburn.

>>37723515
You here?

>>37723655
i bet you cant even do 13 pullups

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>>37723668
:)

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>>37723634
I'd recommend Squat and bench, then overhead press and deadlift. You might see it listed as an upper lower elsewhere but the stronger you get the harder it will be to maintain.


Keep working up doubles to triples until it becomes a struggle to keep from grinding repetitions.

If that begins then start doing singles in about 90% Kama aiming to accumulate four up to ten singles at 90% in one session. So you just keep adding a single per session.


When you can't maintain that any longer, either cycle back the doubles to triples, or even better would be to do 5 working up to 7 or 8 repetition sets.

Myosynthesis actually has a good write-up on it.

>>37723655
>They are crucial to gains on Hepburn.
If you're really new to lifting you might be able to maintain it but ideally they're meant to be periodised before the doubles and triples even begin.

>>37723684
If you cant handle the pumpsets you shouldnt be doing Hepburn.

>>37723695
Good theory bro.

However you'll be limiting Hepburn to only those that are new intermediate or lower.

>>37723684
toasted ravioli

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>>37723684
Good response, thanks a lot.

As for the pump sets, it really sounds like an overkill both in terms of volume and in terms of time per workout if you 're handling even a moderately heavy load

>>37723706
Thats who it should be limited to.

>>37723718
>overkill

It is. You're adding a whole other workout worth of volume on top of what is already a challenging daily workload.

This would be a fun challenge if you were making ridiculous strength gains to keep up with the relative low intensity, but for most of us, that isn't a possibility.

Keep it short and sweet (like me).

>>37723734
>it should be limited
No. If you periodize it, it can work for almost any level of lifter.

>>37723750
>If you periodize it
What do you mean by this?

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>>37723791
>periodize it
>What do you mean by this?

Hepburn already "auto-periodizes" on a small scale, but using a wider range of reps at different parts of the training cycle allows for greater over-reach.

>>37723811
With no pumpsets therell be no overreach to speak of tbqh grandpa.

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>>37723880
>therell be no overreach to speak of tbqh grandpa.

At this point, you're either doing what we used to call "trolling", or you are stupid.

Lifting must be scary with such one dimensional thinking. There is all of maybe 15 possible programs to follow, and anything outside of that is bad and scary...

Lol.

Good luck, sprout. I've got big boy things to attend to today (grandpa stuff).

If you have any questions, try google.

>>37718523
>>37718532
>implying the chemist didn't use his equipment to find out his personal track times for each compund

Should I use inflated maxes in sheiko medium load 4 days? Deadlift and squat weights seems kinda low.

>>37723896
You're on here recommending Hepburn without pumpsets which is bad enough on its own, atleast for upper body lifts, and then even recommending moving on to singles.
This results in so little volume its not even funny. Most of the twinks on here need to grow muscle and just hammer away at volume, not do 8 sets of singles in a session.

Skipped the gym to
Eat pizza
Play games
Watch American dad
And recover to max out in 3 days

Who here /unsatisfied and full of regret/?

Looking for a bench and deadlift TEMPLATE with gives me a lot of freedom on accessory lift choices, but tells me how to program accessories lifts.

3 day.

HIGH VOLUME. I WANNA PUKE WHILE DEADLIFTING

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>>37724005
Last post, as I really need to leave now:

See the picture.

>Volume high, intensity low.
Then...
>Volume and intensity moderate.
Then...
>Volume low and intensity high.

This is elementary level sports science.

You're trying to train major stimuli concurrently, which will not yield the same benefits as basic periodization.

Adios, good luck, god speed. I've had enough internet for the day.

>>37721628
at like 105kg?

Made some modern art lads

I call it floor de lisé

http://sketchtoy.com/67193118

>>37723624
It'll knock your fucking socks off for two or three weeks while you adjust, then you'll wonder if you ever actually trained hard before in your life.

>>37724202
Should I run sheiko

Me >>37724020

>>37724213
Sheiko does not fit the bill of what you're describing. And no, don't inflate the numbers.

>>37724221
Oh gosh darn

>>37724202
>>37724221
Squat and deadlift weights looks kinda low though.

>>37724076
I know what periodization is, but the volume from powersets alone even in the "high" volume phase is a joke and most people would be much better off doing the pump sets and trying to milk linear progression gains from hepburn for as long as possible and then be done with it, instead of wasting alot of their time essentially peaking instead of building strength to display mediocre lifts when they could just do more volume.
Also im mostly talking bench/ohp here.

>>37724247
Arguing online is for CHILDREN

>>37724247
And how is that working out for you?

>>37724240
They ain't. If you have a day of 85% doubles feel free to ramp the weight up to test yourself and get some heavy weight on your back/hands, but 70-80% is still very productive work.

>>37724271
>>37723655

>>37724264
Its called a discussion you autistic translover

>>37724278
I can't see anywhere 85% doubles in advanced volume 4 days.

>>37724311
They're absolutely in there. Maybe not in the first prep block, but they're in there.

>>37724292
https://m.youtube.com/watch?v=kMlNTE8rhW4

passed out doing ohp today
AMA

>>37723389
>>fitsticky
>Nuckols generalized novice/intermediate (powerlifting specific)
Seen The Journey package? It's got some non-powerlifting specific U/L 4-day.

Mike T going high bar and sumo lads. The low bar meme is dead for good.

>>37724552
How much weight were you using?

>>37724579
I have a very hip dominant squat so I'm not to sure about maxing out with high bar

>>37724552
I've definitely lost vision on a heavy the press before.

Explain how to DUP to me

>>37724600
60kg working sets
>>37724612
yeo, first lost vision and then my body noped out because it was fucking hot in the gym

>>37724635
Damn mang. I had a friend who blacked out and barely managed to rack one side of the bar when going for a 230 1 rm before collapsing. It was scary as shit

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>>37724622

Here lad

http://strengtheory.com/the-bogeyman-of-training-programs-and-why-it-may-be-just-what-you-need/

http://strengtheory.com/in-defense-of-program-hoppers-dup-revisited/

https://www.reddit.com/r/powerlifting/comments/2s8pk0/dr_mike_zourdos_explains_the_theory_behind_daily/cnnl4iv?context=3

https://www.reddit.com/r/powerlifting/comments/2s8pk0/dr_mike_zourdos_explains_the_theory_behind_daily/cre9c20?context=3

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Under seans programming i have managed a sickening 170x2 OLYMPIC back squat at @85kg

Sean says he's going to get me to break the teen 1 squat record which is like 200kg lol weak

>>37724652
did it without a rack, i clean my weight up *tip fedora*
so i just dropped it and sat down

>>37724663
I'm not reading

Explain in 1 paragraph pls

>>37724673
kys

>>37722442
Mfw I weigh 245 eating 2500 cals barely losing weight

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>>37724673
kys, my man.

Here's some more literature which is more than 1 paragraph long

http://diginole.lib.fsu.edu/islandora/object/fsu:183214/datastream/PDF/view

>>37724684
>>37724712
I can't read English just write it and hear it

Can you post a video pls

>>37724668
You're learning and progressing well, my disciple

Time to start creatine again, lads. Pissed off that I failed a main movement rep for the first time in literally months.

>>37724668
You're going to injure yourself bad lol

>>37724421
Can I start from 2 or 3 prep cycle?

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Bodybuilding friend here
I'm going to be stuck with relying on BS TRX and Calisthenics work while I'm busy traveling for the next month (too busy spending money on food, hotels, etc.)
Going to start Smolov Jr. to up my bench wherever it is when I return from the month of touring.

So:
I normally run a P/P/L split
With Smolov what should the structure of my lifts be?
>Benching 4 times a week
Does this mean that I shouldn't engage in any other chest work throughout the week as accessories (namely fly motions, Dips, and Incline Press)?

>Benching is performed on a M/W/F/S basis
So do you guys perform your other compounds on the alternating Tuesdays and Thursdays? Do you just do your other compounds on the days that you bench anyways? Should I cut out OHP entirely to maintain shoulder health?

Would be very appreciative of someone breaking this down for me, especially since the Bench Press is one of my weakest motions (early wrist injury unrelated to fitness impeded progress in a disproportionate way on all pressing motions)

To the poster above me

Nobody cares

>>37725071
Don't go from untrained for a month to Smolov. You're asking for trouble.

If you insist, don't do any other pressing at all, do plenty of face pulls and some rowing/chin ups, but don't go nuts on that either.

This will not end well for you though. Smolov is not an effective program for a lot of people

>>37725189
Help meeeeereeeeeee
>>37724020

>>37725071
>check out symmetric strength for keks
>the results are fucking retarded and flat out wrong

>>37725296
Gonna have to learn how to make your own program if you want that.

Anyone got that Prelepin's table?

>>37725296
sheiko

>>37725017
Nobody's stopping you. If you don't have a meet date, just run consecutive prep blocks and adjust your max by feel. For the first month though,I would say, don't fuck with your maxes at all. Use real maxes or slightly deflated ones. And stop underestimating 70%.

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>>37725322

>>37725353
Thanks mang

>>37725353
Beat me to it

>>37724622

Alternate the volume and intensity used throughout the days of the week.

See good strength and hypertrophy gains.

Simple as that.

>>37724563

The one in the complete strength training guide? Or am I missing something?

>abs cramp up when putting on my belt
This isn't going to be a good session, is it

>>37725330
Maybe so but 5x2 @80% just looks so little and easy.

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>maxing out skwot yesterday
>went for 140kg
>repped it two times instead
>mfw

SO fuckin hyped right now, can't wait until I'm done with finals and go kill myself with C6W. I fuckin love this sport.

>>37724755
You're a woman

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>280x5
This is not happening

>>37725467
>those numbers
Holy shit, ukranians are weak.

>>37725547
For bench?

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>>37725547

Just do it senpai. Nothing can hold you back.

Just grind that shit out and don't give up. And even if you fail a rep or two, it still counts.

You'll surprise yourself.

>>37725450

Nice good job senpai

>>37725584
Strictly speaking in a medical/scientific standpoint, would you consider yourself a male or a female?

>>37725428
Ah, yes, those, yes.

>>37725553
Sheiko uses those.

>>37725584
Watching the SHWs battle it out was so fucking cool. God damn Ray was killing it. What was the call on his last deadlift? Looked okay to me

>>37717819


Reached my goal of pulling 3pl8s deadlift by the end of june by two days.

Reached my goal of squatting 2pl8s for five by the end of june by two days.

I also set a 22lbs PR on my powerclean which I didn't even think about reaching.

Btw I'm 6ft 177lbs lanklet who's been lifting for almost two years now. Shitty progress but nice to finally reach some new milestones. Next up, national championships

>>37725583
For bench I could probably manage 280x1 lmao. It's for squat and so far every damn rep has felt impossible

>>37725584
>If you fail, it still counts
I wish that was how 5/3/1 worked lel

>>37721567
>How do I know if powerlifting is for me, and how do I get into it on a serious level?

Do you like lifting heavy shit? If yes then it's for you

>how do i get into it on a serious level?
Keep lifting heavy shit

>>37725642
what 531 you doing?

>>37725444
you''ll be fine lad.

get some gatorade, water, banana, whatever, and dont forget to try hard.

>>37725652
tbf if ur not gifted you are never gonna get to an elite level

that being said just about anyone could make it to 400 wilks (probably even higher) if they train long enough

>>37725642
>could probably manage 280x1 lmao. It's for squat and so far every damn rep has felt impossible
AHAHAHAH you are so fucking WEAK

>>37725663
Mostly BBB with a few changes

>>37725686
>My squat
>Weak
Yes. Thank you for your valuable insight that absolutely no one knew about, not even myself. I appreciate it Captain Obvious

>>37720456
Only degenerates smoke. Especially weed. You should really consider quitting

>>37725687
why bbb and what changes?

>>37725702
You are soooo mad right now KEK

>>37725584
Did you get my steam friend request?

>>37725757
>Steam
What games do you guys play?

>>37725717
It seemed like a good template. Swapped out BBB deads and put in paused deads instead. I do pause squats in addition for BBB squats. And I do hamstring curl, ab wheel, rows, chins, and curls.

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>unironically playing video games as a grown adult

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>>37725596

For everything that's not a medical issue, I'm female.
From a medical point of view, I'm mtf.
For science is doesn't matter.

>>37725626

You should've watched with us! We were going crazy on discord, so much hype.

His last DL was 375.5, but got two red lights with blue cards (downward movement or supporting the bar on the thighs).
I think the problem is that he started with the bar a bit ahead of him, and didn't pull well with his lats. You can see the bar even drifts away from him at some points.
And when it came to the lockout, he literally flexed his elbows to try to get the bar in position, pulling the bar up with his biceps. So there was downward movement when he relaxed his arms.

Pics related

>>37725642

It might not be how your program works, but it's how your body works.
Your body doesn't care about your program.

>>37725757

Not sure, I got one but idk if it's you. Does it start with Cpt.?

>>37725787
>all those accessories
>in addition to BBB
>on a cut
...............................

>>37725310
How can you say they're objectively wrong?

>>37725803
On my fourth rep I misgrooved and lost all speed out of the hole, had to ditch the weight. Going for another shot in 10-15 minutes.

>>37725814
It's not like I do them all on the same day lmao

>>37725584
>RPE 1

Why didn't he go for 1000lbs ?

>>37725803
>it doesn't matter

Kek of course it does, you have MALE reproductive organs that makes you a MALE

>>37725831
Fact remains that even pure basic BBB on a cut is absolutely foolish, even Wendler flat out says NOT TO DO BBB unless you're eating at a significant surplus.

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>>37725835

His first and second attempts was literally RPE 0. He just sat down and stood up, faster than most people get up from a chair.

Dude is mind blowingly strong when it comes to the squat.

>>37725860
Is it because the weight is so inhumanly heavy that he's afraid he'll break his body even though his muscles can lift it?

I don't get it

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>>37725836

I guess that makes you female then, sean. or should I say shawn?

>>37724104
At 136-140kg.. Dat feel when 6.5

Does hitting the bar on the rack unintentionally dq the lift/ Would that lift pass in real competition?

>>37725860
Wasn't ray the guy with the brand? Maybe that's what gives him his inhumane powers?

>>37725584

>If you fail a rep, it still counts.


I can't believe people actually take advice from this deluded mentally ill degenerate.

>>37725855
The only thing I has an issue with was BBB squats but I adapted to them quickly. They're aren't even an issue at this point. I just need more sleep.

>>37725875
I know in an interview he said he doesn't move on from a weight unless he feels he mastered it. That was in regards to training, but I wonder if he has a similar mindset for maxing.

>>37725189
Oh dude I'm not going to be going from untrained. I just assume the worst in terms of access to facilities where I will be. I'ma student studying abroad and I'm assuming the Uni gym is probably going to be shit tier. Plus I'm going to be traveling around as well.
I wasn't planning on going balls deep when I get back. More so just see where I am at, regain some of the comfortableness in the mechanics of the motions. From there determine the 1rm I am going to base Smolov off of. Then start Smolov the first week of September since it is a 4 week (1 month) plan.

>Do plenty of Pulls
Oh dude you don't have to tell me twice my barbell row is higher than my bench lol. 225 for 8 at parallel, no belt. I also do my chins and Pull Ups weighted.

Soooo
>no other pressing
>perform pulls as usual but listen to your body/keep it simply compounds &rear delt work

So when do I go about training Pulling motions and legs? Only on those off days from my benching days?
Or would I Say do my bench days, but then proceed to do a toned down pull day or leg day after and just rely on the benching 4 times a week for any and all chest work?

What about fly's are they overkill with all of the benching?
No incline, dips, nor OHP/variants. Okay. What about accessory work like lateral raises?

Why isn't Smolov Jr. effective for most people? Is there another PL or OL strenght oriented routine for increasing and focusing on the bench press that you'd recommend over Smolov?

>>37725875

Maybe he was scared about the spotters? kekkk

idk, but I'm sure his coach and him know what they're doing.

>unironically abusing alcohol as a child
>>37725803
Ahhh I couldn't see that on my phone. I was at the pool with the gf and her sister While I was trying to sneak away and watch the second and third attempts. I'm blown away at how strong he is, and his bench was excellent to watch too.

Is Smulter still in the game? I remember him getting hurt last year

That was me

>>37725905
Oh well I'm looking forward to him squatting up a storm on his next meet. I'm sure he'll squat a lot more

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>>37725913

>I couldn't nerd out with the autismos because I'm too chad

>>37725310
wot?
Are you saying a calculator that is generalizing your strength comparatively with others at your current weight is wrong in your case or in general?

>>37725905
>The only thing I has an issue with was BBB squats but I adapted to them quickly. They're aren't even an issue at this point. I just need more sleep.
Obviously not, because you're failing to progress on the world's slowest-progressing program.
You have a problem with your programming. Fix it, and you'll improve.