/plg/ - powerlifting general

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in for sick of being small spoon

>>37855348
>That spank

Lewd

>>37855356
>Lewd
he missed

>>37855356
Prove us that you can deadlift your dad or fuck off.

>>37855369
Well that would be easy because he's ashes in a river.

>>37855369
I'll post a vid when I DL 85kg and then I'll be deadlifting my dad.

>>37855489
Don't even need to work up to that weight
Chalk up and grip and rip

>>37855511
I know I've done it before. Plus 5kg. Got to get out of my fucking head man jesus.

I promise that I will lift with more flow from now on, less fucking analysis all the time.

>>37855531
Okay but please stop replying to Sean forever

I really shouldn't have to suggest this

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Esmerelda literally didn't know who Bret gibbs is?

>>37855555
Confirmed.

>>37855569
its understandable,
worlds was so long ago, its hard to remember

>>37855555
Five 5s of truth

>>37855555
Can't argue with those quints at all. I guess I just expect to get told off so I try defend myself. Soz.

>Monday
>Walk up to the rack
>Warm up
>Squat

Not
>Walk up to rack
>Stare at the bar rehearsing cues in my head
>Ensure that I am under the bar perfectly by resetting like 3 times
>Visualise squat
>Grind out squat
>Repeat

Fucking kills my motivation man

>>37855569
>Rethinking life

>>37855608
Maybe you should either end it or stop coming here

>>37855602
My gym sessions are like this
>walk in
>turn up music
>walk to bar
>squat bar like I'd squat 300kg
>tight and controlled
>feel powerful despite squatting bar
>start adding plates
>squat again
>smugly add 20s
>people are beginning to watch
>add more 20s
>hit unexpected pr

Only slipped a disc once

>>37855623
I like that idea. I'll do max days like that, just see it as a fun day to push myself. Nothing scary.

What music do you guys listen to on max days or when you are at comp?

>>37855569
in case it wasnt already obvious enough esmeralda doesnt lift or know anything about it, just comes here for attention from beta orbiters

>walk into gym
>find the biggest bro on their leg day
>squat next to him
>smirk between sets at his shitness

>>37855319
why would you max out without a belt?

>>37855667
I like watching bad deadlifts, there are just so many.

I'm pretty cocky with deadlifts. Do it facing the fags on the smith machine.

>>37855678
Some of us don't like them you dumb basketball short wearing ballsack.

>>37855678
Belts make me pee desu

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>mfw accessory day
>all the boring accesory work and noe of the fun lifting
Yesterday I
>PRd on my paused bench 75kgx4 for 3 sets
>PRd on my sumo Deadlift, 146x5
>watched a man with the worst form ever narrow stance deadlift 110kg and act like it was a huge deal
>he was a lanklet with a lot of tats of course

>>37855687
I sit and watch people deadlift with shit form between sets. I've never seen someone snap their shit up in person but I will one day.

>>37855692
how's that 3pl8 squat going, faggot?

>>37855713
Not looking too bad there

You'll make it one day lad

>just got back from grocery shopping
>going to make a feast with tacos tomorrow
>feels good

>>37855713
>worst form ever
Have you seen my squat form before I switched to low bar?


Does anyone want to play some games tonight? I'd be down to do some starcraft 2 or overwatch if anyone plays either of those.

>>37855731
>tfw I just play a mod of a total war game alone
fuck always having to interact with people

>>37855717
Is it really bad that I embarrassed a guy doing dangerously bad deadlifts by fixing his form and telling him to read up on it ratger than trusting his skelly mate? Saw him not long back tho and his form has got much better and he's got bigger.

>>37855319
What is this assistance movement? It looks kinda like a deadlift.

One more day until comp lads so excited yeeeeeeeeeeee boiiiiiiiiiiii

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>>37855731
>Have you seen my squat form
Yes, and that's how I stopped worrying about my form all that much.

If anything i'm not squatting as much as i was a few weeks ago, but my form has greatly improved

>>37855717
Doubt it, it's degenerative over a long time

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>>37855762
I almost never interrupt people to help them, doesn't help that I lift at my unis gym and almost everyone with shit form looks like a fucking chad so I don't care.

I've given a few pointers before but only if I've been talking to them before, like one guy complimented me on my weak lifts and we chatted a little about programs and stuff. Then I think it's ok to offer advice.

>>37855792
damn
even with someone with this form?

>>37855792
Is that why I never snapped my shit up?

>>37855813
Yeah desu. One day you'll wake up in the morning, put on your jeans and bam. Bad hip/back/knee. Takes ages to heal.

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>>37855762
I never help people. Someone warned me that arching during bench will injure my back. Found that highly annoying desu senpai and imagine it's how the recipient of unwanted advice feels most of the time.

>>37855810
I think it's just because it was kind of fucking up my vibe when I was setting up for my own deadlifts. Little skelly shit with a hunched back trying to tell guy with genuine potential how to deadlift. He seemed to appreciate it and take it on but they probably laughed at me afterwards.

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>>37855830
Well my form is starting to look a lot better now, so let's hope that doesn't happen.

>>37855810
Holy fuck, I thought my deadlift used to be bad.

>>37855854
Yeah I stopped after that. People get defensive of their gains

Also, no arched back in bench

Shoo. Shoo.

I hate squating and deadlifting.
I can't figure out the form without hurting myself because im autistic.

Can I just take tren and get big legs without working them?

>>37855863
It happened with my hip from bad squat form.

Heed my warning.

>>37855863
id like to play games w u lad but i dont really play any because i am bad at all of them :( x.x

>>37855813
not even memeing m8
stay safe lad

>>37855854
>and imagine it's how the recipient of unwanted advice feels most of the time.
yeah id guess so myself
i have had people ask me for advice as well tho and Tbh i dont really know what to tell them lol
they probably think im holding out on them but i kinda just lift

>>37855892
Do you have starcraft? I don't care if you're bad, we could do 2v2s or something.

>>37855874
do what you want
how does it apply to powerlifting tho?

>>37855896
I have it, but i havent played it in years. so id be dogshit tier at it.

only game i kind of played seriously for a little was League and that game is pure cancer.

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What do you do on your time off?

I'm starting a webcomic!

>>37855910
This is pretty much a shitposting all around intermediate lifting thread anyway.

Im not taking advice from the rest of /fit/. They are just memers that spout off repeated untested shit.

>>37855911
Feel free to add me on battle.net: iGuDMaFF#1218

Anyone else could add me too if you ever want to play starcraft2/overwatch. I haven't played starcraft 2 regularly in forever since all my RL friends quit.

>>37855926
>This is pretty much a shitposting thread anyway.
yeah but if you ask some lifting related, you will get the powerlifting answer here
so first of all big legs means fuck all if you cant squat and dead so its a waste of time

so accept that or do what you want and ask fraud about roids

>>37855952
thanks m80.

maybe ill get overwatch and play with you sometime?

is it worth it?

(I never played much tf2)

>>37855926
can you pls end your life thanks

>>37855874
Don't give up on form. Once you get everything sorted you can finally start hitting volume and gains come quick

>>37855952
Oh, I almost forgot....you don't happen to play diablo, do you?\


;)

>>37855984
It's pretty good. I wouldn't play it much alone, but me and a lot of my friends from undergrad like to play it occasionally. If you like shooters and team based games, it's definitely a lot of fun.

>>37856009
I used to play a ton back in the day. I got paragon 100 back when that was the max and somewhat hard. I haven't really played much in the past year though.

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>my old benching style

i still can't believe I used to bench like this

no fucking wonder it hurt my elbows so bad lol

>>37856042
>"""bench"""
>heels not on the floor

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>>37855319
rip back

>>37856042
whats it look like now?

>>37856042
>no fucking wonder it hurt my elbows

Is it just because your elbow is getting out in front of the bar? I can't really see why else that would fuck up your elbows.

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>>37856076
That, and intentionally putting torque across the elbow to fight against nature and tuck them in like that

>>37856067
actually, I have to say that my bench looks bretty gud these days. Its weak af RN but its only something like a month or 2 away from 400+ lb range at any give time

>>37856058
kys

though i do now bench heels down by preference, not by necessity

>>37856026
okee doke. Ill consider getting it then la.

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>>37856042
wew, that ungodly ROM

https://youtu.be/nSP_5XR8OsI

Is this how you deadlifts?

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>>37856129
and I still managed 182.5 in competition that way lol

>>37856142
That guy is so cute.
>tfw you will never have downs and get that excited about a lift

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>>37856138
'no'

bretty stronkg tho

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>>37855884
Have squats yielded any more ass progress?

>>37856138
>>37856138
you are hyperextending at the top and by the looks of it not locking hips Tbh

>>37856142
Put his foot on the bar because he conquered that shit

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>>37856176
what's wrong with it?

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i'm legit kind of sad I was never into pokemon so I can't really enjoy pokemon go

it seems legit

>>37856228
i still do this

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Tried that running thing today.

Holy shit guys it wasnt a meme at all, I feel great. Instantly cleared my blocked sinuses and gave me a huge mental boost. Im gonna do it more often.

I wanna be a beast at chinups
like being able to do 50+kg at 90kg
what kind of programming is good for chins?

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Just sumo deadlifted 335x8. Looks like my sumo is on a comeback

>>37856284
Try linear first. Got me up to 55 lbs added for 4, and 50x3x5 the week before that.

>>37856245
It's fun as shit, trying not to get addicted at the moment. Its forcing me to do actual cardio lmao

>>37856281
Yeah runners high is a thing

I used to be serious into endurance sports, you can be gassed with your lungs and legs burning but the endorphins make you feel fantastic

smashed out a 500lb deadlift for the first time today. form wasn't pretty but I locked it out.

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>>37856239
There's nothing "wrong with it"

its just not a traditional deadlift, it looks like he's wearing heels (nono for deadlifts, unless you're training WL which he is) and he's not even locking out lol

>>37856305
4 pl8 when?

>>37856318
Do you think rows would be beneficial to build the chin up?

Feels like when I do them it's just a half ROM chin.

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overcooked my steak

>>37856335
broud of u

>>37856331
Wish I would have done it earlier.

Sprained my ql bretty bad so Im gonna have at least another two weeks to set some good cardio habits.

Wish me luck anon. Im gonna try hard.

>>37856366
>>37856318
Also, I'm already repping 5s at 15kg(30-40lbs?). Don't like linear increases because after a grindy tough session, I'm not recovered or strong enough to do the same workout even heavier, which just results in more cheating/more rest time.

D1:
Chinup 5 sets weighted
back and bicep work

D2: Pull ups 3 sets explosive recovery workout
back and bicep work

D3: Chin up max set of 3-8 increasing 2kg each week
back and bicep work

>>37856348
Could probably hit it any day tbqh

>>37856366
Dunno. Probably a little bit, since the same muscles are used, but if you want to build your bench up, what would you do? Bench more, right? Same thing applies to chins. Accessory work is fine, but it shouldn't come at the cost of progression of the main lift.

>>37856394
How does that program I put together in like 2 minutes look? Sort of texas method inspired.

>>37856394
Rest time isnt a bad thing in strength sports.

Listen to Max Aita talk about his training. Would take like 30 minute breaks between max singles on front squats.

>>37856394
Buda would probably be able to help you more with actual programming desu.

>>37856416
Seconding this

>>37856394
Just take long rests.

After you finish your last set and know you cant do another full one, just do reps in between your other assistance lifts. Youll be able to get 1-2 each time, probably. just superset it.

if you cant do more weighted ones, just use your pullup bar at home (buy one if you dont) and do another 20-30 at home with your bodyweight.

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>lose mostly muscle when cutting
>gain mostly fat when bulking
Might as well start roiding.

>>37856527
Kekked at webm, smelly is a silly boy

>>37855356
>That whore

Fat

>>37855393
Kek

If face guy is in here, that quote from this morning was from Proverbs.

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Hey, America, I just want you to know that I see you hurting right now,and if you need your little bro to talk to, Canada will be here for you, ok? Stay well.

>>37856830
How have you been Poutine? How's training going?

>>37856840

Blasted out 7 reps on my 5+ squat. Feeling really inspired by that. No video and no training bro to tell me how they looked (confident on depth, but I bet they looked uggo asf).

oooh i just farted out my butthole

>>37856863
Iktfb, squats are looking pretty ugly at the moment. Those 8 reps on my 3+ set fried me, pause squats felt pretty impossible, and BBB squats aren't feeling so hot.

>>37856830
Why did you ex breakup with you?

>>37856882
>>37856882

Prefer paused squats over BBB squats to a crazy degree.

>>37856923
I tried 75% instead of 70% of TM, swear I squat morninged every rep. 70% for the two sets after felt better, but it was still a struggle to not squat morning it. BBB squats feel way better at the moment. I'll probably ditch them eventually, but they've helped me so much when it comes to work capacity

>>37856940

Mate, I program 4x4 @60% training max. It's an accessory, keep it low.

>>37856951
I'll drop it to 65 and see how it feels next week, I've been doing them for 5x3

>>37856951
Why did you ex breakup with you?

>>37857045
He cheated

>>37856940
I did a double paused squat at 80% yesterday

>>37856863
what weight?

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>>37857045

She found out he's a home-wrecker

>>37857184

Nope. Too close to a meet to reveal my training secrets, you'l have to wait till August 7th to get my new numbers.

(HINT: I'm still fuckin weak as shit)

>>37857206
damn you
my numbers weren't far off yours a while back I want to see how I compare now

>>37857217

Depending on how long ago "a while back" was you could very well have surpassed me in sheer weight. Cutting down from the 93's set me back significantly, and I'm just now getting my squat and bench to where it was when I was in the 93's.

>>37857252
a few months

>>37857150
Good for you. Beltless?

>>37857297
nah

just my final set on hepburn, was too easy to paused them

Sometimes the last in or two in the bench makes my shoulder irritated. Working on my arch to help (slow going since bad back atm).

Will stretching help this? What sort of stretch would you recommend?

Anyone else have this problem? Im 'pulling the bar apart' and keeping my scapula shoved into the bench as much as possible but it still shows up sometimes.

All advice appreciated. Thanks guys

>>37857337
first: try changing grip width and see if it feels better, you might be stronger this way. there could be morphological problems (i presume) that keep you from getting in the necessary position.
2. Pec stretches and shoulder stretches basically. things like shoulder dislocates with a towel or light rod. anything that stretches your chest and the front of your upper body.
i feel like you won't notice the arch's reduced rom in this situation desu.

>>37857313
Yeah, mine were beltless. Not trying to beat you, just feel I get more out of them without a belt.

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So hype for next week lads

>>37857393
Looks really hard except for that deadlift. I'm sure you'll smash it though.

>>37857401
Hoping for 2-3 on ohp, squat, and bench. Hoping for 6-7 for deadlift.

>>37857381
It really is the last two inches where it shows up, so Im pretty confident a bigger arch can fix this. I just cant arch for shit with a strained lumbar erector. I can test different grip widths as well but I have gotten this from close and wode grips so Im not extremely confident. There very well might be a sweet spot though who knows.

I do shoulder dislocates every training day already, I'll try and do more pec stretching.

Thanks joff

>>37857393
that app looks comfy. which one is that?

>>37857416
sure thing lad. stretching tends to be a slow process so give it time. in the meantime try to find ways to bench that don't cause pain. this could screw you in the mid-long run and you don't want that.

>>37857423
It's called Wendlerized, on android. Not sure if it's on iPhone. It's not perfect, but it's better than nothing. For 5/3/1 only though.

>>37857393
Pls b kg.

>>37857426
I understand. It doesn't always show up, and its never too severe when it does, but it is a HUGE warning sign.

>>37857449
One day, maybe

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>>37857471

>>37857393
How much do you weigh now?

>>37857576
200 lbs

>>37857393
>bench goal is 1+@260
>claims to have done 255x3x5 on SS

Hey if I dont get this shoulder thing figured out will you guys still respect me if I go OHP only?

I-I'll still be /plg/ in my heart ;_;

nn friends
Hopefully tomorrow will be as hype
Maybe someone will pull 500 out of their ass
Maybe not
Nn

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>>37857599
250. And I did 245x5 last week. I have video proof of me doing 250x5, but I can't post it here because there's no way for me to obstruct my face

>>37857599
>>37857662
This week*, also
>Training maxes
How do they work?

>>37857662
Just post it man. Literally what could happen? Fken paranoid

>>37857682
I'm not ready to post my face on plg. Not sure if I ever will be. Either way, Norsie has seen it, so if he's paid attention, he can vouch for me.

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my left leg is slightly longer than my right. also had knee surgery on my left knee about 10 months ago.

i always feel like i want to squat with my left foot further forward and toe out slightly in comparison with the right. i have been experimenting warming up with my right foot a half inch elevated or so.

i have a pair of romaleos and i normally leave the competition soles in. is it safe/advisable to only leave the competition sole in on my right (shorter) leg in order to even out my squat??

>>37857695
Dude the worst that could happen, the actual worse thing, would be us making fun of you and maybe some face shoops. Which is nothing.

Youve posted enough of yourself and environment that anyone close by could already ID you (which why would that matter anyway?)

>>37857710
Ask a foot doctor

>>37857719
Nah, it's not that. I don't care if you guys make fun of my face, and I don't care if someone that knows me finds out I post here. What I'm worried about is getting doxed by people that hate my guts.

>>37857736
How would someone dox you from a face pic?

>>37857807
I have no clue, maybe some reverse image search trickery, but I'd rather not take the risk at this point in time.

What do you lads think about calm/focused lifting all the time, vs hype lifting the majority of the time?

Which do you prefer and why?

I'm thinking of getting into calm/focused lifting all the time just so I can be more technically efficient tBh

>>37857847
I do calm/focused for accessory work and warm ups, and hype for main sets/lifts. The adrenaline helps me get the extra bit of energy I need for my amraps, and when it comes to accessory work, just getting it done is enough, it's not like its extremely difficult.

>>37857847
I think hype lifting is fun, but you're more likely to burn out or snap your shit up and chill lifting is probably more productive in general.

We fucked up

Currently sitting on some random apartment porch stealing power for my phone because I know college pussies won't shoot me

Also finally figured out which direction I need to go in thanks to Google maps

I suck at powerlifting really really bad

Tfw lifting for a year and sub 900 total

Inb4 hello Sean

>>37857847
I try and stay calm but if I'm having an off day I rely on hype to get through sometimes

is joff here? calling joff. activating the joffsignal weeoo weeoo twink needed

>>37857847

Depends on the lift, but I think the hype should generally be reserved for going 90%+ which ain't exactly going to be super often for most people.

>pulled both spinal erectors today
why even live

>>37858060

Gotta complete the whole set of back injuries.

>>37858069
yeah imma herniate a disc tomorrow

>>37855319
His fucking legs look like toothpicks.

ded thread

what time is giants live?

Guys, how fast is progression at over 100kg on binchpress? Is 120 possible this year when my pr is 105? I'm ~78kg.

Last plg thread ever

After this we would all stop posting and go out superset ways

>>37858365

Depends. Its probably possible, but how possible depends a lot on what you're willing to do to achieve it.

HOUSE
EVERY
WEEKEND

HOUSE
EVERY
WEEKEND

>first hangover since early April
Wew

>>37857847
Calm unless I really need a bit of rage to complete the workout.

>>37857847
I am hype
EVERY
SINGLE
SESSION

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>>37857847
always calm, the hype comes when its needed.

>>37858438
You're going hype every session, hype every session, hype every session

>>37858461
HOUSE
EVERY
WEEKEND

H-H-HOUSE
EVERY
WEEKEND

>>37858470
HYPE
EVERY
SESSION

H-HYPE
EVERY
SESSION

>>37858479
LET MY SELF GO. LET MY SELF GO

>>37858470
You got to let yourself goo let yourself goo let yourself goooo

>>37858483
I might sing this in my head Monday. Maybe have a little bop in between sets

>>37858060
I feel you bro,have been training through it for a couple of months,no sign of recovery so far

>>37858428
Facebro,would you mind helping me with gnuckols programming?

If anyone has shitty hips in here I'll doing hip mobility today so give us a shout mebbe compare notes

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>>37858518
Me, my shit hips caused me to fuck my a disc.
But I do predominately pic related and I'm pretty good

Mostly the bottom right because one side of the hip was higher than the other.

I could do more but it's worked for me currently.
Frog stretches are probably worth my time but I h8 stretching

>>37858507
I can try. On phone atm tho.

>>37858552
Where do you feel the most tension? I feel it right at the top of the glute. I don't have those bands but I found pulling down in my leg does give a lot of relief

>>37858552
>because one side of the hip was higher than the other.
Oh I have that too. I do some of this when I warm up on lower body days and it seems to even it out a bit https://www.youtube.com/watch?v=JBHzXF-mVjY I also drop into a pigeon pose while I'm down there.
I'll try the band thing too. Do you just get as much tension as possible on there?

>>37858569
Pullum sports sells bands dirt cheap if you buy generic, which are exactly the same. (Just rubber bands lol)
I'd recommend it a lot, helped me a lot in my mobility.

I think I paid £7.5 for a band I use daily.

I use to get a LOT of glute tensions which I used a lax ball to relieve, and I even stretched hamstrings
But I found that was counter intuitive to stretch hamstrings and I'd say that's what lead to me hurting my lower back.
I think I also became reliant on lax rolling glutes

What's worked for me is a simple broader approach to directly working hips, resolved all issues I have with TIGHT hams and gluten.

Also I find band resistant stretches are more fun and effective.

>>37858584
With the band thing I use a 45lbs to 75lbs resistant band and I go as far back as comfortable and lift my leg slightly and count down from 20.

Very very very painful but feels great afterwards

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>>37856337
Watch and learn breh

>>37858563
I ran int x3 med vol two times back to back.
On the first cycle my 1RM went up 5kg despite losing 2kg BW,this cycle 1RM stayed the same(a bit faster) and I gained 1kg BW.
This cycle I also added db bench and tricep extension on each day because I was bulking and I recovered fine on my first cycle,I was still able to hit all the required reps of the program.
Should I try another time with int x3 med vol,maybe without adding hypertrophy work,or go for int x3 high volume bench?

>>37858590
I don't know the tension on the bands at my gym but I'll try them out, they're probably in that area. What kind of pain are you looking for? Should it feel like it's pulling your femur out/away from its socket?

>>37858586
Nice thanks, I'm looking at the lacrosse balls stuff at the moment and the book recommended this, is that what you meant?

>>37858615
Not the femurs, but the musculature around the femur
It feels like a pull. The most pain comes from the band pulling on my leg hair tho

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>>37858586
Forgot pic

>>37858632
I have an iron bed with bars and a bit of rope. You reckon that could work for today?

>>37858596
Stick with the amraps, not 1rms. Personally I wouldn't do accessories the way you have done them, but anyway, do another cycle including the accessories. If you don't get stronger after another cycle, either change the accessory work some or go to the high volume.

>>37858636
Exactly what I meant. It relieved the tension but it didn't fix anything. The relief was temporary.
The only thing that worked as a solution was mobilising the hips

Also laxxing glutes is 100x more painful than foam rolling. Tears will be shed if done right.

>>37858647
Iron bed works for wrapping the bar around something, that's how I do it, rope seems dangerous tho lol.

>>37858668
By bar I meant band

>>37858667
Thanks man,have a nice day.

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>>37858668
Here are the steps for your other banded hip extension if anyone is interested.

Why would the rope be dangerous? Too much tension or cutting off the blood supply? The blood supply issue can be sorted with some clever knots...

>>37858709
I'm not too sure what the result would be, I'd just be concerned with gauging resistance. The band has somewhat consistent resistance but with the rope you've gotta pull yourself and it would suck if you pulled too hard by mistake lol

You could try it.

Also the image is appreciate because I never bothered to google how to do them lol

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>>37856042
>that tuck
>that sink
>that travel distance
>those heels up

If we only knew better

>>37858736
It's next week

>>37858738
yeah I realised now kek. not competing but have some friends going

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>>37858716
I'm probably too weak to dislocate my hip but I'm so sick of this fucking pain I swear to god.

Oh and here is the final suggested move for your abductors to help your hips. The ginger stepchild of muscle groups.

>>37858739
I'm there both days, come say hi

>>37858745
Gotta get yourself a band. Do you live near a pullum sports? There's strengthshop online and amazing if not.

Although strengthshop is overpriced IMHO

>>37858697
You too lad!

>>37858756
>Do you live near a pullum sports?
They're based in luton...

She's not

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>pin squats 5x3 @75%
Jfmsu familia

>>37858764
Ew Luton

>>37858766
savage af

>thanks boris

There's literally nothing wrong with Luton if you get past the homeless people and pakis

>>37858756
Reckon sports direct will do one that is any good?

Ok so, gunna lax my glute first and then extend. Will probably get more out of the extension that way. Then abductor foam roll. Then Epsom salt bath and tears.

>>37858786
And the fact that there is one night club full of plebs on a Saturday

>tfw gf is away for a month
>one week in and I'm horney as fuck
>porn doesn't do much
>help

>>37858786
there is nothing wrong with hitler if you get past the world war and genocide
literally what you said

>>37858787
Ew sports direct. You'd have an easier time finding sports stuff at Argos.

Amazon or E-bay will do, just find the cheapest with the best resistance. 35-75lbs is my bands resistance and I honestly didn't pay more than £10, perhaps use that as a reference.

Amazon seems to have the better quality bands as that's where the crossfitters shop. eBay sell these like anytime fitness zumba bands with about 5lbs of resistance.

>>37858803
Will do, thanks. I'll screenshot this for reference when shopping.

>>37858800
How about you use your imagination and memories like normal humans?

>>37858810
no I mean wanking leaves me horny again like 30min later

maybe I should start sheiko

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>>37858810
>like normal humans?
You what

>>37858814
>>37858821
Look at these sub human porn addicts
especially you Isley and your perma yellow fever

I, a normal healthy human, get off the to the yellow tinge on the wall

>>37858821
Sorry Isley I forgot that you're super human
>>37858814
You're probably just bored. Sheiko would probably be a good idea in that case

>>37858829
Go back to your cuckshed, dino.

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>>37858829
Bit of ankle to get you going sir?

>>37858830
Oh pls tell me you're not starting sheiko

>>37858843
Well it's not Monday yet so please make your case if you wish.

>>37858843
kekek

What's wrong with sheiko? It's the best program written in the world.
There isn't a single flaw.

>tfw 2 weeks of no lifting because of uni exam phase

I had just made bench gains. I already feel like I couldn't even do 70% of the weights before that time.
Every morning a guilty look in the mirror.

Kek, I really hope I get back fast.

>>37858853
You are totally detrained. Sheiko is, more or less, doing the same weights for triples and doubles for 12-20 weeks and then testing.

You do not need that.

But MOST importantly, those first few weeks will CRUSH you. Please, do 5/3/1 with deflated maxes, I beg you. And never listen to sean.

>>37858870
exercise is good for the brain
always worked out during exams

I was interested in sheiko but all the strange variations would be hard to impossible in my gym

>>37858882
Ok I will. I'll write up my spreadsheet. Are there any spreadsheets for 5/3/1 with the formula already set up?

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>>37858882
>5/3/1 with deflated maxes

My lower and middle back gets tight when I arch for bench.
Should I roll my T-spine more?

>>37858894
She needs to get her conditioning back

>>37858899
Why not novice sheiko? I really don't see why not.

>>37858901
SHE HASN'T LIFTED FOR THREE MONTHS

>>37858893
http://lmgtfy.com/?q=5%2F3%2F1+calculator+

>>37858800
This is literally the problem the gym solves.

>>37856182
>That chin.
>That Jaw
Why the fuck are the trans into Powerlifting wtf? Or is this that trappy under a different name?

>>37858909
But you can run the novice program from day 1???

I would if I could go back in time....

why choose 5/3/1 and squat/bench once a week each?

>>37858917
No, you can't.

>>37858921
Because Isley

>>37858922
Prove it

>>37858926
percentage based training is useless for people that have their 1rm change every week/month.

>>37858929
hmmmm but it's his novice program.

She can just increase her maxes every week. Sheiko literally said that you can and should.

Tried to do a hip extension with a rope.

Foot went a funny color and no hips gains were made

Do not do.

>>37858934
Yeah esme is suddenly going to be able to self-coach

Stop licking Boris's arsehole, and come back to reality.

>>37858944
What is so hard about putting in a max 2.5kg heavier each week and reading off a spread sheet?

Honestly

>>37858944
Exactly. I just made my foot purple doing a hip extension. I can't be trusted. I've used that 5/3/1 calculator so is cool. I trust you

Ok well while you losers are adding 0.00000005kg to your total annually I'll be running sheiko and rep your max 20 time and throw it through da roof

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>>37858950
Good luck, sis, you got this!

>>37858946
That's NDTP

>>37858944
why 5/3/1 though?

>>37858884
I am one of the retards that was born to be a lazy failure.

So I has 9 days to prepare for 6 tests.

>>37858962
She said she was bored of SS and wanted to do 531.

Plus you can do whatever you want in 5/3/1 really. Really allows you to "have fun" and get some good training in

>>37858961
Boris sheiko said it was ok

>>37858950
Your making a grave mistake nigga

>>37858971
Boris sheiko isn't coaching her.

it could possibly done in a supervised situation with someone monitoring her fatigue.

It cannot be done by someone who hasn't excercised in THREE MONTHS

>>37858969
>Plus you can do whatever you want in 5/3/1 really. Really allows you to "have fun" and get some good training in

>have fun

>lifting for fun

What the fuck am I reading

Lifting isn't a game

Lifting is a like style

Lifting is proving your worth

Lifting is hardship

Lifting is a SACRIFICE

>>37858978
#IRONLYFE
#DEDICATION

>>37858976
>does the weight feel too heavy to complete the sets?

Y - Lower it

N - increase it

>>37858984
You are forgetting that she will get injured.

>>37855854
how come a girl can squat a lot more than I can

also arent those wrists kinda fucked? wouldn't she get wrist pains?

t. noob lifter

>>37858978
Some people just aren't gonna make it and you can't expect a tranny to, they're already blocking the test or whatever.

>>37858989
#WhatEverItTtakes
#Sacrifice

>>37858992
Because she has been lifting longer than you using a decent program, if you do the same you will overtake her in less than a year unless you do something retarded.

>>37858992
Because she's been lifting longer than you
She trains harder than you
She fucking wants it more than you
She's got your squat and dedlift in da bag

>>37858969
I got my spreadsheet, it says that you do one main lift per session alongside assistance. Dis right or can I add in 60% high volume reps for my others like the 3 month challenge?

>>37858984
>Using muh feels for a novice
Oh wow seen it all, no wonder I overtook all the guys in the gym doing retarded advanced shit using good TM.

I have serious program add

I'm liking what I'm doing but still keep looking at other stuff and wondering if it would be better

>>37859010
She's lifted before, she's not a novice

>>37859009
How do you have a 60% when you're a dyel? Honestly wondering did you just go testing maxes or something after 2-3 months lifting?

>>37858192
720 squat

>>37859027
I lifted for a year and a half. I have a 60%. I'll probably run through the first 4 weeks and then add volume in when I'm comfy again

>>37859015
They mentioned she was on SS if that's not a novice dunno what is.
Also muh feels is irrelevant even for people on early to mid TM, shitloads of guys are either too aggressive or too cautious.

just had 6 eggs as a pre bed snack

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So if she hasn't lifted at all why the fuck has esmerelda sat around here?
This is the first time I've ever seen her actually talk about lifting and that's because she's being forced to.
She didn't even know who fucking Brett gibbs is.

Is this really what the new plg is?

>>37859044
Ew windy. You will have a tiny dense poop in the morning like dark matter

>>37859042
Year and half and still on SS, the fuck? Am I confusing 2 people here.

>>37859043
In your narrow experience maybe.

Looking at the greater picture here, the earlier you gauge RPE the better you get at it.

>>37859050
better than my usual sloppy mess

>>37859051
No you're not. It's also why I have a bad hip and saw no real progress after 9 months. Just had to increase using form autism.

>>37859047
Let's be honest here, I agree too many shitters are popping up in PLG but this is the natural progression for something like lifting. I mean what else are you going to do? It's not like every week there is a new powerlifting technique that is showing up, add to it the IPF only wankery makes even the vids posted here for discussion limited.

>>37859065
100% you were lacking muscle to progress because you ran low volume programs like SS (and now 5/3/1)

The vest powerlifter look like out of season body builders. This is fact.

Muscle is the most important thing in powerlifting,

>>37859067
Stop being reasonable, lad.

It's Sean, please ignore him.

>>37859070
your dumb as fuck

>>37859067
She literally doesn't even lift though. Same with trappy.
Why would you sit in a Powerlifting general if you don't even powerlift?

>>37859079
okay enjoy your neurological adaptions when you're 130lbs and 20% bodyfat

You'll get so far...

>>37859070
I still think that I need to get back into my groove with 5/3/1 and introduce higher volume before I start Sheiko. I was thinking doing the 5/3/1 3 month challenge which adds a 10rep set the main lifts that you're not programmed for 5/3/1 on that day.

>>37859057
Yet even the advocate of RPE literally agrees it's for the people with more experience. But it's okay bro that set felt like a 9 so you had to stop from doing all of the lifts.
https://www.youtube.com/watch?v=PTCFaEPBWJQ

>>37859065
Now hold up here big boy or girl really confused what you are from pics.
So you did SS for 9 months no progress and it took that long to figure out there was a problem?
Lemme add another assumption here but you can tell me i'm wrong, did you gain decent bodyweight, did you read the book and did you do your cleans? I'm starting to think answer is no.

>>37859087
I was squatting 148kg 3x5 at the end of SS. significantly bigger too

>>37859095
That's shit

Also tell me your bench, deadlift and body weight.

>>37859098
>148kg 3x5
>in 6 months.
>That's shit.
Post your vid of your lifts Mr.Bodybuilder.

>>37859098
bench was 108kgx3x5
deadlift was 177.5kgx1x5
body weight was roughly 90kg

>>37859108
Here's a few things wrong with your post
>Anecdotal evidence
>refuses to tell me your body weight
>refuses to tell me your other lifts
>doesn't post a video as proof
Are you squatting high perhaps?
>in 6 months is very unspecific, makes me believe you are not being truthful
>didn't tell me your starting weight
>didn't tell em your training history
You could have ran 6 months of ss after running some bro split where you already gained a lot of muscle

Also read this

http://strengtheory.com/powerlifters-should-train-more-like-bodybuilders/

Then KYS

>>37859120
I'm not that guy Just a guy that wanted you to post your vids since you're such a strong authority.

>>37859126
Literally autism

>>37859119
>>37859095
Ignore the retard bodybuilder and his buzzfeed tier article.

Those are some amazing lifts for a guy on SS did you do sports before? Or was this from couch potato.

>>37859119
Bench is poor

How long lifting, training history before SS, body weight before SS?

>>37859131
So no vids?

>>37859135
>Ignore the retard bodybuilder and his buzzfeed tier article.


If you don't wanna get big bro WHY ARE YOU LIFTING?

>>37859094
There was no progress after 9 months. I ran TM for 3 and then my gymbro left and then I became inconsistent due to being a massive faggot.

I progressed fine and made good muscle gain in that time I'm just picking it all back up and doing 5/3/1 and despite appearances I have a real vagina that wasn't previously a inside out penis.

>>37859095
>genetic deadends thinks 148kg 3x5 in half a year is impressive
lol

>advocating SS in a fucking powerlifting thread

That's the REAL cancer

>>37859094
FYI I was literally a skinny fat party pleb prior to partaking.

>>37859137
>Bench is poor
bench is perfectly in line with the other lifts

>How long lifting
now? around 2 years, but I don't remember how long it took me to finish SS. I would have to get my notebook, but I'm really not that interested. probably 6-7 months if I had to guess.

>training history before SS
some martial arts when I was younger, then years of inactivity

>body weight before SS?
in the 70s.

What bench program do I put a 2 pl8 bencher on that is pretty skinny?
Was thinking Nuckols int 3x?

Also, do I make him grip wider? His
grip quite close and he touches accordingly low.

>>37859160
So you gained 20kg of body Weight in 6-7 months

Thanks for proving my point fatso

>>37859155
no, I never once said it was impressive. I think it's pretty average.

>>37859094
Far from the point

You don't need to gauge RPE. you just need to increase the weight every week and if you fail or come close to failing too often decrease it.

A child could do it

>>37859158
>>37859147
My bad then thought you were just a beginner that did SS got bored and jumped on 5/3/1. This makes more sense.
See how that goes for you, hip injuries are annoying as shit to heal good luck with that took me almost 2-3 months to get rid of mine.
>despite appearances I have a real vagina that wasn't previously a inside out penis.
Explains why you're on 4chan I suppose.

Who's making the new thread?

>>37859170
more like 15kg in 6-7 months, which is pretty standard if you lift heavy and eat a lot. it's true that there was some fat gain as well, but cutting wasn't very hard.

>fatso
you realize that this was at the end of a bulk like 1.5 years ago, right?

>>37859180
Absolutely not. I'm on 4chan because I have terrible emotional problems.

You forget how easy grills get it :^)

>>37859186
>15kg in 6 months
>standard

You're fucking insane

Post your big stretch marked belly, fatso

>>37859172
Now hold up, you were talking about feeling close to failure not actually failing the thing. >>37858984
And even then you were saying it felt too heavy not that your form broke, a set ID squats feels heavy as fuck after 2-3 reps you still put your big boy pants and carry on.

>>37859193
now it's time for me to ask a question:
do you even lift?

>>37859186
Why are you still arguing with this shitposter? It's saturday bro go fap or something if you have nothing else to do.

>>37859203
because I just woke up and I'm sitting here drinking a coffee with nothing better to do at the moment. and yes, I obviously realize he's a troll.

>>37859211
Mmm I want a coffee. Fresh beans or instant?

>>37859211
>>37859203
>>37859202
Literally not a troll

You came in here bragging about run of the mill stays after gaining 15kg of body weight in 6 fucking months

That's absurd, the amount of fat you put on is what helped you lift so much because your fat hamstrings bounced off your fat calves a mile high from depth lol

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>>37859217
I grind fresh beans in a grinder then run it thorugh pic related.

>>37859225
Oooo how much was that doohikky? I use a peculator but it can be a bit of a bitch t times

>>37859169
Anyone?

Texas method is the only option I can think of.

>>37859226
Bout tree fiddy

>>37859228
Knuckols 3 day int is okay

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>>37859229

>>37859236
>Head pressing is a condition characterized by the compulsive act of pressing the head against a wall or other object for no apparent reason. This generally indicates damage to the nervous system, which may result from a number of causes, including prosencephalon disease (in which the forebrain and thalamus parts of the brain are damaged), and some types of toxic poisoning.

>>37859246
RIP. Good job it's not mine.

>>37859225
piece of shit themometer keeps breaking in mine

>>37859234
Alright, thanks lad

Could I combine Nuckols x3 bench high with the weekly progression of int?

So basically Monday and Wednesday like it's written in high and then try progressing on Friday by making enough reps in that AMRAP attempt?
I feel like I could still milk out some linear bench gains.
But I also like high volume.

>WHAT ARE WE TRAINING

Deadlift 6x4 240kg
Then probably some chins

>>37859090
Or run my 531 for maximal strength template

>>37859271
I'm eating and stretching today. That's my training.

Currently repping chocolate, cashew and peanut butter oats

Drew a pig lads
http://sketchtoy.com/67235951

>>37859279
Hmmmmmm?

>>37859228
Int x3 is bretty gud,definetly better than modified TM ime

Eating a tarter sauce and prawn bap

Hmmmmmm