/plg/ - Powerlifting General

First for based Sean

second for aim back niggers

>>38270191
Just imagine if he knew how to hinge.

>>38270298

I have to do that too. Push chest into belt.

Literally impossible for me to dl otherwise.

>>38270318
>Push chest into belt.

wot

>>38270341
>>38270318
Pretty much. I cue pushing my calves into my belt its the only way I can deadllift

Met a dude from reddit at my gym today lads. If I find out he posts here too gonna kmsfr.

Ch-Chris are you here?

Haino change trip name to Frodo when?

Haino change name to trappy when

4x6 @ 80% on bench feels like death senpai.

>>38270046

No, my point is that the study only considered the knee angle, while also measuring muscles involved on acting on the hip angle.

That musculature is more affected by limiting of the range of motion at the knee angle, than for instance, the lats are affected by limiting the shoulder range of motion.
This is because the hip musculature is way more involved in the squat at higher levels of knee angle displacement.

If the study was only analyzing the quadriceps muscle, then it would be more precise in its conclusions.

>>38270429

Damn it, why didn't I think of this?

>>38270450
You don't say.

>>38270460
>Damn it, why didn't I think of this?
reddit tier response

Please have a nice charcoal grilling session in your closet

>>38270298
weak bait

>>38270481

You've made the charcoal grilling in the closet joke before. It loses the punch when you repeat it all the time.

>>38270543
I just know a few people in this general that would really enjoy it

http://www.strawpoll.me/10972714

http://www.strawpoll.me/10972714

>>38270588

You probably shouldn't.

>>38270616
Don't be a buzzkill

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Is Gibbs really leaving Hancott and moving back to NZ? Or is Hancott coming with him?

>>38270588
Are you Haino?

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who here /kicking the weekend off early/?

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How to into powerlifting?

>>38270673

Hi Sean.

>>38270673
Sean?

>>38270682
Holy shit how did you know?

>>38270673
I wish

>>38270688
are you retarded

>>38270673
Having a nice drink is much more satisfying after having a good lift.

I'm sorry that you drink out of dysfunction.

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>tfw only a week into Sheiko and your body is perpetually sore despite the workouts being moderately easy

>>38270714
its literally all in your head you goof

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>>38270714
>start manual labour
>two months into indefinite deload and still sore

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>>38270714

How are you enjoying it?

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>>38270746
Ayyy wanna kos together?

>>38270737
I don't think it is in my head if I can physically feel the DOMS.

>>38270746
Iktf, I used to do a labor job 3 days a week but quit a few days ago since school is starting soon. My lower back was always dead and my squats and DL suffered.

Now the only thing sore is my chest, likely since I'm not used to benching 3x a week with the volume prescribed on sheiko

>>38270797
u mentally feel the doms ya goof

>>38270714
F O A M
O
A
M

R O L L I N G
O
L
L
I
N
G

Also stretching

>>38270673
>drinking a top 10 world ranked whisky


WEEEEEEEEEEEEEEEEEEEEEEEEEEEW lad

Best variant: paused squats

Worst variant: sumo deficits

Prove me wrong. Hint: you can't. Paused squats are goat because they're still somewhat heavy and the duration of the pause is just a matter of how big your dick and balls are. Sumo deficits are like getting your asshole split open in a dark corner of a prison.

>>38270837
I have to say, I literally notice almost zero difference from foam rolling vs just a thorough warmup with a broomstick then a bar then moderate jumps up.

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>>38270844
Best variant: smith machine quarter squats with pussy pad and gloves

Worst variant: Deficit triple pause conventional deadlift

thoughts on the Juggernaut Method 2.0? I tried Sheiko for 3 cycles but found the progression to be too slow, I suppose it is too advanced for my status. But from what I've read of the JM2.0 the autoregulation looks perfect for an intermediate stage lifter, thoughts?

For reference my stats (kg);

Squat - 187.5kg
Bench - 145kg
Deadlifts - 255kg

>>38270860
Not talking about warmups.
Foam rolling after your workouts or just before bed. It'll hurt a lot if you have doms though but feel amazing afterwards

>>38270782
Some say kosm

Noob here. Can anyone give me some form tips to improve my squat or deadlift? I just recently learned to retract my scapula during bench or ohp and it's improved them dramatically. Was wondering if there was anything similar for squats or deadlift.

>>38270887
Did the 5's and 3's back to back twice this summer (5, 3, 5, 3) lifting just twice a week squat/bench and more bench/deadlift with a little bit of assistance, squat moved up a little, deadlift a little more, bench at least maintained which is the best I could have hoped for. Good base template for sure, gotta have a little confidence when you step under the bar for the last two 3's sessions but just DO IT and you'll be fine.

>>38270921
Squat: stand tall, brace hard (you probably don't get bracing yet), hips back just a little then 'open' the hips and squat between your legs.

Deadlift: ??????

>>38270921
Squats yes

Deadlift no. Think about putting them in your back pocket.

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>>38270921

Don't depress your scapula during OHP, that can cause impingement... Let your scapula move like pic related.

For deadlifts, tightening the lats. See this video https://www.youtube.com/watch?v=dm7ZbgjZklE

>>38270937
>>38270938
>>38270946

Thanks, I'll try and implement these

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It never fails

When I remember sleep aids I don't need them.

When I forget them, I fucking can't sleep and roll around in bed until in have to be awake in 5 hours

Fucking rip sleep gains

>>38271026
ty australia

>>38271026
Is Joe studying abroad or something?

WHERE

THE FUCK

IS MY SUNSHINE LIVIA

>>38271044
>>38271046
Windows movie maker no longer works for my camera footage. Just get black video with audio.
So I can't adjust anything.

>>38271030
PLS get blue light blocking glasses

boost that natty melatonin

avoid the electric light jew

>>38271030
Breh I think I'm lucky if I've averaged 6 hours the last five weeks. Currently lifting about once every four to five days.

Anyone ever run Coan/Phillipi?

>>38271089
Shes MY little monkey

>>38271136
Uh back the fuck off, she is MY SUNSHINE

>>38271030
no one cares

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>>38271026

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>>38270770
I like that I can finish every workout without fear of failure, although I only ever 'feared' failure on ID since every set was RPE 9001.

It is a big change from old programs since every day is just a lot of volume. I welcome the change since it gives me a lot of time to work on my form and setup for all the lifts, especially bench. Since bench is extremely easy on Sheiko, at least from my experience, I pause every rep once the rep range gets down to 5 or less since I only did TNG beforehand and it helps to bump up the difficulty.

Squatting is moderately difficult and deadlifting is pretty tough. I'm used to just doing 1 set of 5 every week and now that I'm actually doing multiple sets of DLs, I have to adjust to that change.

All in all, it's pretty fun but I cannot say that it works for me until I test my maxes at the end of the cycle.

>>38270837
I bought a foam roller in hopes of using it but I haven't because I'm a lazy bastard. I'll start actually using it soon.

What are some good cues to involve glutes in squat?

should i actively think about squeezing glutes, or "showing somebody my belt," or pushing my pelvis forward, or externally rotating hips a bit before descent?

>>38271165
check your email my small penor friend

>>38271260
You got the wrong guy

>>38271208
Lookin' thicc in a not-calling-you-a-fatass way Joe

>how are you not a better squatter?

>>38271220
It shouldn't be "extremely" easy though the first two week's BP/DL are pretty easy. Give it two weeks then slap five el beez on your bench max. If it's easy as piss two weeks later repeat.

>>38271222
For me it's 100% a matter of maintaining positioning coming out of the hole. Instead of trying to cue it, try paused squats and try your hardest to make upward movement mirror your downward movement.

>>38271310
Who are you quoting?

>>38270897
no one says kosm you piece of shit.

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>>38271330
That is the plan. Bench is so easy because it has me doing basically sets of 2 at a weight that is 5lbs lower than what I did for 5x5 on TM VD. Of course there is a lot more volume since there are many sets at varying weights but the intensity is ridiculously low compared to what I am used to, at least thus far.

DL is actually really hard for me compared to the squat/bench so I'm not gonna be messing with it anytime soon.

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So I'm thinking that instead of doing a few backoff triples after my daily max, i can just build up to an @8 RPE and hit singles with that weight until i get to a @9 RPE. It should add up to less volume, but more practice at a higher intensity range, so I'm hoping it doesn't have any negative effects on my training.
/blog

How is /plg/ doing today?

>>38271343
Alright, I'll give this a try.

thanks man.

>>38271386
#buildmomentum

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>>38270191
What's with the bands on the plates? What do they do?

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Reporting in

Hex-bar Deadlift (low grip)
315x4 @8.5

JEFFERSON DEADLIFT (each leg)
245x5,5

Single-arm DB Push-press
65x5,5,5

Lat pulldowns


Bodyweight 207.8


Deadlifts felt good. Felt tired after for everything else though. Really like the Jeffersons and db push press. Will definitely take them heavier as I am able.

Ok report over. Gn.

>>38271208

>a gym of fat fucks

MURICAAA

>>38271468
elaborate pls

feeling weak right now
i just started doing this last week and i've only been able to do the bar (45 lbs)
i need to do something about it reeeeeeee
should i just start amping up the weight by 2 or 5 lbs every time?
5'3" 85 lbs btw

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WHAT ARE YOU TRAINING TOMORROW

WHAT ARE YOU EATING TONIGHT

WHAT ARE YOU UP TO TOMORROW/THIS WEEKEND

HOW ARE YOU HOLDING UP?

>>38271386
Autoregulated training is dabes

>>38271698
>5'3, 85lbs
holy fuck

gain some weight, and keep trying to add weight when you can. also, keep bettering your form

>>38271384
>>38271220

Yeah most people inflate their bench on Sheiko.

What worked for me was doing an AMRAP (@RPE 9, not to failure) set with 85% every two weeks.
When I found that I could do 7-8 reps with a weight I could only do 4-5 before, I'd just increase the inflation on the bench.

Worked well for me.

But other than that, the bench was still "easy." Just a lot of sets.

>>38271560

Just to keep them in place.

>>38271698

SS + GOMAD

>>38271208
got the same shoes :)

>>38271722
>Tomorrow
Squats. Back or front haven't decided yet.

>Eating
Everything I can get my hands on

>Weekend
Nm. Wanna hang out?

>Holding up
Fucking exhausted but happy.

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>sumo diddylifting in squat shoes
too lazy to take them off

>>38271728
i try to gain weight but i have hypermetabolism, i eat probably 3000 calories a day and i jog maybe 5 miles a day, i can't seem to gain weight
my mom has the same thing and she is 6'4" 145

>>38271698
Girl? Holy fuck you're skinny. Eat, friend.

>>38271722
Made it through week 2 of c6w lower body days. My squats felt real good, just need to keep my upper back tighter. Got a sore neck though and may have broken my pinky fighting with my brother kek. Upper body day tommorow at a gyms grand opening tommorow, should be dope. Ate pizza for lunch and dinner today, all around decent day.

>>38271758
>increased ROM
He added an inch to his sumo ROM with this weird trick.
Conventional pullers hate him.

>>38271763
u run 5 miles a day..u gunna lose wait u dumb cardio cuck

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>>38271726
da best? cause yes

>>38271722
>WHAT ARE YOU TRAINING TOMORROW
SQUATS AND BINCH

>WHAT ARE YOU EATING TONIGHT
CHINESE FRIED CHIGGEN

>WHAT ARE YOU UP TO TOMORROW/THIS WEEKEND
SUICIDE SQUAT AT THE MOVIES WITH THE LADS

>HOW ARE YOU HOLDING UP?
Had an awesome three days with the girlfriend <3 life is good

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>>38271763

You're not eating 3k calories

>>38271722
>>38271757
Hbu?

>>38271763
Wew. I would say two things. One, youre probably not getting 3000calories a day. Two, milk, peanut butter, ice cream, pizza, shakes of all kinds; learn to love them. Good luck.

>>38271763
you're definitely not eating as much as you think you do. have you tried GOMAD? how old are you?

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Whats considered a good FS and what is the typical ratio between FS and BS?

thanks

>>38271808
You play starcraft, Haino?

>>38271823
at least 0.8 for the ratio

a good front squat is like 3pl8

>>38271798
Pajeet Singh is that you?

>>38271829

Not really, why? I used to play warcraft 3.

>>38271823
BACK TO TUMBLER, HE-SHE. RASKOL APPAREL IS CRINGEY

>>38271837
That's just a picture of a famous starcraft guy.

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>>38271757
>Back or front haven't decided yet.
use the ssb, best of both worlds
>Everything I can get my hands on
nice, me too
>Wanna hang out?
ok, what do you wanna do?
>Fucking exhausted but happy.
nice

>>38271783
gj on making it through that workout, how many reps did you get on those first sets?

bad job on fighting your brother though

>>38271804
nice on all of those man, happy thing seem to be going well for ya

>>38271813
>training
not tomorrow, but saturday is spoto press 5 sets of 165 for 5 sets of RPE9 and some other assorted shenanigans
>eating
chicken bacon pizza and fruit smoothie
>weekend
hanging out with that anon
>holding up
meh

>>38271832
If you are a small female maybe

>>38271845

I just saved it from 4chan.

>>38271798
its my way to relieve stress
>>38271813
>>38271808
eh you're probably right, it was just an estimate, but i do eat more than my friends
i eat 4 big meals a day, once when i wake up, once in the middle of the day, once for dinner, and once before i go to sleep
ontop of that, i snack between those, i can't get enough of hohos and cookies from KFC, also ice cream before i go to sleep hehe
>>38271820
don't know what GOMAD is
just turned 19 a month ago

>>38271832
that high huh?

i can do 215x3 ...around 230 1RM.

70lbs to go!

>>38271744
Doing an amrap at an rpe is stupid

Ur asessing rpe mid set which is awful

>>38271823
A good front squat is 855. Coincidentally, Derek Kendall is the only good front squatter ever and no one but him and olyboos should do them at all.

>>38271866

You don't eat anywhere near as much as you think you eat.

Start drinking a gallon of whole milk every day and you're gonna gain weight really fast.

GOMAD = gallon of milk a day

>>38271887

The point is just to test how many reps you get, but if the sets starts to get grindy or your form goes to shit, you stop.

Not an uncommon thing, it's what Nuckols recommends on his programs.

And it worked really well for me.

>>38271904
what kind of milk? whole milk?
when i drink milk my mom buys 0%-1% because we are both lactose intolerant to a point
and yes, forgot to answer i am a girl

Hey guys,

How can I bulletproof my lower back from injury?

I'm thinking of doing those stretches (the cat / camel, curl ups, side and regular planks, birddog) every day, and also hypers 2-3x per week and planks 2x per week.

What else?

>>38271929
AB WHEEL
STOMACH VACUUMS
WEIGHTED HYPERS w/ PAUSE

>>38271929
>How can I bulletproof my lower back from injury?
Deadlift.

>>38271904
are you my mommy?

>>38271926
Chocolate milk obviously

>>38271942
>WEIGHTED HYPERS w/ PAUSE

i was thinking of doing 3x10 of these with just a 20-lb curl bar hanging in front of me?

i wouldnt be able to do the meme "grab-a-bar-loaded-with-3-plates-off-the-floor" at my gym

>>38271837
>WC3
Woooooow are you sure youre not trappy?

Also WC3 was literally my favorite gaming experience of all time.

>>38271848
>SSB
Was wondering when I was gonna get around to that. Really tired after training today though, so probably not best to test out a new bar. We'll see how I feel though.

>Hang out
U-uh its Friday so we can go get a couple drinks somewhere if youre into that... or we could play vidya. I like both equally.

>>38271926
You just need to eat more and keep track of your weight. Try to gain ~0.5lb per week.

>>38271849
i forgot we're all competitive powerlifters here. why are we doing front squat anyway?

the 105kg men in the olympics can front squat 300kg. sorry if i find 150kg+ to be decent

>>38271744
Yeah all the volume is leaving my chest with crippling DOMS despite all the sets being pretty easy.

I'll try that out and inflate my maxes a tad bit more if it is still really easy.

>>38271837
>WC3

My nigga, did you play a lot of custom games? I used to play the shit out of footman frenzy and TD games.

>>38271926
Just buy whole milk and chug that shit. A gallon is 16 servings with 150 calories per serving, if you're a twinky girl you can likely almost gain weight by just drinking a gallon of milk a day alone.

>>38271887
sorry, but what is "rpe"? i see it all the time here.

>>38271926
>A girl
H-hey uhh I d-dont really do this much umm yeah so like uhh would you and me I mean... well like

W-would you uhh *gulp* go out uhhh

WOULD YOU LIKE TO GO OUT WITH ME

>>38272017
do it like weightlifters and put the bar on your traps as if you were high-bar squatting

pete rubish is a meme

>>38272029
It's pretty much proven that haino is trappy. Pent posted proof in owg couple threads ago

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>>38272064
Rate of percieved exertion. Pic related.

Used to help determine how you are doing mid-workout

>>38272091
thank you much

>>38272079
oh, right right right.

right

i know they are good for me but my conditioning is so shit i usually start to struggle around 6-7 reps just doing bodyweight and then stop doing them lel

>>38271386
I'm breddy gud. Bench went ok, only did 265x1, but oh well. Did chins +60 lbs for 3x5, upped hammer curls to 55 lbs for 5x10. Everything is going ok now. Can't wait for 5/3/1 deads. Probably gonna do them Saturday. Hoping for 365x8.

>>38271758
You always look so constipated when you diddly

>>38271929
Strong core. Ab wheel, weighted planks, stir the pots, exercises to build core stability.

>>38272087
Can you tell me his tripcode so I can check archive?

What are we doing tonight lads?

>Been hitting PR's out the whazoo the past couple of weeks
>Actually scared to go to the gym now on ID's because i don't want it to stop ;-;

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>>38272064
>Summary
RPE - rating of perceived effort. it's a scale to try to consistently judge the way your sets felt. you can come up with your own RPE scale, but the one we're talking about all the time is that used by Mike Tuscherer's RTS programming. In this scale, you define:
RPE 10 to be maximal effort meaning you could not have done any more reps or any more weight than the set you just finished.
RPE 9 means you had one rep left in you at the end of the set, or you could have done more weight (see pic related)
RPE 8 means you had two or three reps left in you
RPE 7 means you had 3+ reps left. this weight was challenging enough to be considered a working set, but not challenging enough to cause form breakdown
RPE 6 is a set that is light enough to still be considered warmup work, but it can also count as a working set if you're doing light work.

the RPE scale is matched to percentages based on this chart. the yellow band indicates optimal force production training range and the red areas mean maximal effort range.

>>38272133
Playing some CSGO with deli from /owg/ while blasting gangsta tunes to annoy our teammates.

>>38272133
wishing my life didn't suck

could you guys recommend a couple of intermediate routines for someone that's been lifting for 1.5 years?

>>38272199
Texas method or you can ride the sheiko meme train

>>38272132
Just go on owg and ctrl f pent

>>38272149
thanks

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There's a bit left if you want some, anon.

>>38272133
drinking milk

need some ipf approved knee sleeves.

should i just get SBDs? tight fit?

those niggers are 90 USD

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>>38272199
i have two recommendations i always make for intermediate lifters.

the first is an RTS program, and it's an excellent way to get into autoregulation. I suggest you read the RTS manual in the /plg/ repository/dropbox to familiarize yourself with the principles better. this program is really fun if you love variants and mixing things up, and it does wonders for your technique if you follow it properly
http://forum.reactivetrainingsystems.com/content.php?126-Generalized-Intermediate-Program

the second one is the GZCL method, but for some reason 4chan doesn't allow us to post the link to the description of the program so just check pic related. this program is great because it separates training into 3 tiers (essentially intensity, volume, hypertrophy) and you attack all three tiers to build a 'pyramid' of strength. this lends itself just as well to variation, but the author suggests you stick to one assistance lift for a few weeks before you change things up. this has a lot of 5/3/1 influences if you can spot them

You can lift pounds with your arms, but can your dick make up for it?
Reminder, the average is ONLY 5.1 inches

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>tfw absolutely objectified by grills
Just got a call from a customer that left earlier and she asked for my number

anyone here tried the tyler1 meal?

2 McDoubles without onions, a McChicken plain, medium fries, 2 apple pies, and an Oreo McFlurry.

about to try it

So I just started coaching from Pete Rubish. I'll try and update y'all about it weekly or something. Honestly for the price he seems super good. He goes super super in depth. I've done the first half of the first week so far.

https://www.youtube.com/watch?v=jhZ14vsXI0E

>>38272278
so if we were to consider rpe for texas method, what should the volume day be at?

>>38271848
Got 10 @255. My brothers a cunt, lmao

>>38271026
>2016
>not doing reverse ceiling deadlifts
>ISHIGGYDIGGYDOO

>>38272337
i don't think you should mix them up right off the bat. i wouldn't know how to answer that question cause i've never done TM so i don't know how it's supposed to feel. my suggestion there would be to run TM as laid out but to track your RPEs on every set. once you get a good feel for your RPEs (after a month or so) and it starts to become an accurate reading, then you can start basing your VD on RPEs and fatigue percents (read the RTS manual for this) instead of %1RM

if i'm not mistaken though, there was a screenshot/link of a RPE-based texas method floating around last summer.

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>>38271722
>training
Bench, more bench. Squat afterthoughts

>eattin
Chicken and rice

>plans
>no

>feelin
vaguely bad

Does /plg/ bike, walk, drive, carpool, or take public transport?

>>38272152
Do you wish you were playing games with your sunshine?

>>38272337
...Honestly it's going to be different from lifter to lifter based on how advanced you are, how accustomed you are to volume, etc. I don't know my 1rms but my latest lifts have been 365x5/270x3/475x4 @ 174ish and I literally feel like I'm going to die during my lower body volume days. I'm usually drenched in sweat and people are staring at me because it look like I just walked out of a topical storm.

>>38272337
First off, I wouldn't. TM is mediocre at best IMO, and I dont think the two methods would mesh well to be completely honest.

That said, here is how I would do it. TM is like a micro peaking cycle. You overreach volume on Monday, and do a 'peaked' skills test on Friday.

So on Monday, pick a weight that feels kinda heavy for five reps, and that fresh you could only get about 7-8 reps with it. (i.e. rpe @7.5). Do repeated sets of that weight until a) you miss a rep or b) you reach rpe @9.5-10

Wednesday go light, standard recovery day.

Friday will be your "skills test day". Puck your rep range, standard is 1x5. A max set of 5 should be ~85% of your true 1RM, and also about 5% more than a set of 5 at rpe 7.5, about. So multiply the weight you did on monday by 1.05 and do a 1x5 of that. You will probably need to adjust percentages but this is a good place to start. You can also cycle rep ranges, but Im not getting into that.


Again, I dont recommend this. About the only thing TM is good at is the 5lbs a week, and mixing in RPE makes it murky.

Do you think taking amphetamines(addy) on off days would for 2 weeks would ruin me for Texas method assuming I'm eating and sleeping as well as normal?
Extremely important test in about 10 days

>>38272413
Only children don't own a car and have the ability to drive.

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Is it possible to build strength using dumbells and a smith machine for bar bells. Planet Fitness is the only place i have access to.

>>38272455
As someone who was fucked for 6 months (!!) after taking adderall EOD for 2-3, I would recommend never touching the stuff.

>>38272455
I was running on adderall, ritalin, and concerta for a month during finals last semester. This might just be because I had never taken any of this stuff before then, combined with the fact that I was combining all three, but I ended up losing 10 lbs and all my lifts went in the shitter.

If you can eat enough you'll do fine though.

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https://youtu.be/MrYpRrIBmgU
>natural

>>38272455
Tbh I hit a PR on 2 hours of sleep and 30mg concerta during finals

It was a very small PR and I felt terrible but still

Anyone here NYC? They are opening a new gym by me wouldn't mind training with someone and grabbing a bite after.

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>>38272443
>a 'peaked' skills test on Friday.
if this were literally true, couldn't you skip friday's session and just alternate between volume days and recovery days for months on end? As far as i know, friday's session isn't much of a 'skills test' day as it is a maximal effort day a la westside.

also i think it makes more sense to progress VD and ID independently of each other instead of as percentages of an e1RM. I would think you could push them linearly at first and then you can start pushing ID based on feel, but keeping VD progressing steadily over time while allowing for bad days.this is where you could throw in your RPEs, for example by saying that you'll drop the load on VD if a set goes over a 9 RPE (again, read the manual for better recommendations) or by only pushing ID up to a 9.5.

>>38272499
I been taking these my whole life but recently I took off because of training

>>38272500
>>38272527
So I'll try low doses of dexedrine instant release on my off days early enough that I can sleep at night, I'm really hoping I can recover to at least maintain where I'm at.

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>>38272103
mirin chins Tbh. what went wrong with the bench?

I think i'll do 5/3/1 when daily squats start lagging. It looks so comfy the way you and poutine do it. Nuckols recommends doing some high volume work in between high frequency blocks to reduce dat dere repeated bouts effect and 5/3/1 is the antithesis of daily maxing.

>>38272220
Texas method includes things like power cleans or snatches rite? I cannot do any of those oly lifts because I have literally 0 experience with Olympic training

>>38272540
I think we mean the same thing skills test vs maximum effort.

And your protocol is fine, TM is just kinda mediocre no matter what you do. The only thing to be said about it is 'it works'. On fresh intermediates. In case you dont get it, I really dislike the TM memeing everywhere

>>38272592

Can confirm, it's mega comfy. Rep maxing is about the funnest thing in the world too.

>>38272103
265 TnG or paused? What happened, m8?

>>38272582
Let me know how it works out. I plan on being on shit all year-round next semester due to the classes im taking.

>>38272592
>what went wrong with the bench?
His programming.

>>38272629
Yeah no doubt, also I have xanax on hand in case studying runs too late and I got to sleep before a training day, pray for my gains

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>>38272614
>I really dislike the TM memeing everywhere
it's my belief that if the meme exists, it must be working for a few people, so the program must hold some merit. i love the philosophy of TM but i hate the frequency and RD seems like a genuine waste of a day to me

>>38272616
i think i misunderstood a lot of it back when i did it. i thought since i'm just an 'advanced novice' that i didn't have to start light and i ended up hurting my back on a 4/10 form deadlift set. but having done rep maxes on other programs im sorta eager to revisit it now

>>38272634
>mfw

>>38272595
You dont have to.

You can just do stiff leg DLs or volume deads early in the week, and heavy deads at the end of the week for 1x5 or 2x3 or 3x2 or 5x1

>>38272637
yikes. are you me, lad?

>>38272595
It doesn't, really. You can add in cleans or snatches on RD if you like them, as long as you keep it, well, recoverable.

And power cleans the way you would probably do them, do not really require much technique. In fact it might be better to forgo technique in favor of whatever lets you be more explosive. Just watch Rippetoe's video on art of manliness YouTube. The weight wont end up being as high as a weightlifter would do, but you would get the same training effect.

Does anyone do dumbbell rows of hand to toes hanging leg raises? I'm curious of the rep scheme for both. Thinking 3-5 sets of 12-15

>>38272652
Xannies are last resort. That being said should always have on hand

>>38272614
I feel like you're the person I've talked to before about TM and it saddens me greatly that you don't like TM. This is just a personal experience, but I feel, if done right, it can yield great results and be used far beyond intermediate training. Then again, TM's the only program I've ever ran, so I guess im kinda biased.

>>38272649
>RD seems like a genuine waste of a day to me
You're not the only person who thinks that. Hence Justin Lascek's upper/lower TM split. The thing about TM is it can be modified in so many different ways that it's really hard not to find something that works for you.

>>38272673
is this TMBro?

>>38272592
Me and Poutine do it differently though. I do way more accessory work than he does. But basically, no bench volume since last Thursday because shoulder felt fucky when I would get halfway through warming up for the 5x5 BBB bench on Monday. That, combined with a thick ass spinny bar, a different bench/rack, and 4 failed ohp 1+ attempts on Monday, makes for a meh attempt. Would have had two/three in me in better circumstances. Triceps are actually still sore from benching and the 5x5 ohp, despite it being 5 lbs less than I've done for 5x10 2 weeks ago.

>>38272619
TnG, see above

>>38272634
Kek

what would you guys recommend to someone whose lifts are shit but has been lifting for 3 years? plagued by injuries and bad diet and routine. just wanna get stronger and bigger.

>>38272690
No, just someone who likes TM.

>>38272649
>>The only thing to be said about it is 'it works'. On fresh intermediates.
>it must be working for a few people
Do you see what Im saying now? Basically anything would work on the population it is usually recommended to.


Volume overreaching leading into peaked maximum effort is an amazing training technique, maybe even the BEST training technique. Just, it would be much better to extend the periodization longer than just a week. But then you couldn't just have a PR every Friday, so people are too scared they might somehow someway regress or 'not make as much progress as they should'. Because I want my gains and I need them (or, better yet, to know they exist) NOW.

>>38272697
>no bench volume
One of these days I'm going to drive across the state and make you bench until your arms fall off.

>>38272700
Eat better, sleep more, and run a program that allows you to progress well. Stats?

>>38272718
I'd love that SSB. Can't wait to actually give Spotoshot 2.0 a try some point in the not too distant future.

>>38272702
Oh, ok.

I like it too. The only thing that makes me uncomfortable is doing a weekly ID with maximal weights. I dont worry about it while I am doing it, but I do wonder if it is the most effective / safest thing to do rather than just more volume.

>>38272697
do you have any idea or indication about how well 5/3/1 BBB could serve for not exactly deloading, but say a fun program to run after youve run TM for awhile and done a meet? and want something kind of fun and memey to do? and dont mind gaining 10 or so lbs?

>>38272700
Find variants that don't snap your shit up and work them like a rented mule. Eating more and trying harder go without saying.

>>38272737
270 squat, 330 deadlift, 210 bench, 190 clean
im 5'9 and weigh 160 lbs

i believe the biggest struggle i had was eating enough, and i've been focusing on gaining mass lately.

>>38272737
You'd love until you realized you couldn't post without arms.

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>>38272700
>injuries
mobility and proper warmups

>bad diet
start tracking your intake and making small adjustments over time until you have a diet plan that gets you closer to your goals without tasting like cardboard

>bad routine
lern2programming

>just wanna get stronger and bigger
consistency and progressive overload is all

>what would you recommend
i recommend you don't get married to any routine but find something that works for you and is fun and keep doing it til it doesn't work

>>38272704
>longer than a week
so make it a 3 week cycle perhaps? i could see that working as an advanced TM

>>38272751
also this.

>>38272700
You're only doing half the work, at best.

Think of this like a fire. You need to gather wood, arrange it, and then provide the spark. If you just light up some leaves, you wasted time. If you light up a fire but you arranged the logs wrong, everything goes out.

Training is the match, in this case. Food is your wood, and mobility and rest would be the arrangement. All three are equally important to a healthy fire. If you have only food and rest, it is like trying to warm yourself next to a pile of sticks. If you train as hard as possible, but eat like shit and stay up all night, it is like you threw a match onto damp leaves. If you train hard and eat right, but neglect injuries and mobility, it is like you tried to throw too big a log on too soon. Everything goes out anyway, and you have to start over.

Remember the whole picture. Matches are useless without wood. Wood is useless with the match. And neither will last long if you arrange it all poorly.

Training is useless without food, rest, and taking care of yourself.

>>38272748
I like it, it's pretty fun, imo, but I also do a fuckton of accessory work. Let's you memegram what you want without affecting your other lifts too heavily, ime, but I'm also weak as fuck, so YMMV. What I'm currently doing:

Monday
Press 5/3/1
BBB Paused Bench
Cable rows 3x5
Chin ups 3xF
Rear Delt Flies 5x10
Curls 5x10

Tuesday
Squat 5/3/1
2 Count Paused Sumo Deadlift 3-5x3-5@70%
Farmers walks
Weighted Ab Wheel 3x5
Leg Curl 3x10

Thursday
Bench Press 5/3/1
BBB Press
Weighted Chin ups 3x5
Cable rows 3x8
Rear Delt Flies 5x10
Curls 5x10

Friday/Saturday
Deadlift 5/3/1
Paused Squats 3-5x3-5@65%
BBB Squat
Weighted Ab Wheel 3x5
Leg Curl 3x10

>>38272763
Probably could run Cuckols or something. I wouldn't be quite willing to suggest Sheiko because I don't know how good your muscular base is, but it's also an option, since the intensity isn't too high. Definitely get your diet and sleep under control mang.

>>38272776
I'd use my chin.

>>38272809
You won't have a chin after your arms fall off and the bar drops on your face. I'll spot you by continuously preventing you from racking the bar.

>>38272809
nice memes.

yeah, it seems fun and would probably be a good opportunity to build some muscle and get some work capacity.

>>38272833
Could always use my feet

>>38272847
>Work capacity and muscle
The BBB squats have built up my work capacity pretty well, I must say. And despite being on a fairly steep deficit, I definitely put on a decent amount of muscle. Well worth it imo, especially if you don't mind progressing a little slower.

>>38272867
I've seen your squats. Your lower body isn't strong enough to press down keys.

>>38272876
You got me. Well, I guess some time off here wouldn't be such a bad thing.

Hey Sean

Hancott is a shit

>>38272782
>Three week cycle
See here is why TM is mediocre, but also recommended. It's cookie cutter.

A highschool football player bulking up in off season, a sprinter trying to improve his leg strength, and a powerlifter trying to up his SBD can all use TM to varying degrees of success. It requires almost no coaching, and can be Frankenstein'd easily.

Really, though, each of those athletes would be better served with more personalized routines.

Lets take the powerlifter, since this is /plg/. Lets also say he literally just finished SS, since we get those, and he needs a new program. What a novice powerlifter is best served by, is many many hypertrophy blocks. They reposnd much better to it than a more advanced athlete.

Lets say they want to do a competition in 8 months. The best thing to do in this case, would probably be 3 months of hypertrophy-based protocol, and a month of translation and peaking. Followed by a mirror 4 month cycle. This will allow the young athele to put on as much muscle as possible (arguably the most important part of powerlifting training besides skill at maximum effort, which is achieved through translation and peaking), with minimal downtime.

All training is really best looked at macroscopically, even a novice's.

the bad guy in stranger things has the same name as me lads.

my knee is getting worse fml.

>>38272936
>my knee is getting worse fml.

Throw SBD sleeves at it until it gets better.

T H R E A D T H E M E B O Y S
https://youtu.be/OJVoApMH-y4

>>38272911
Isn't he asleep by now?

>>38272936
Top tier taste. Binge watched the whole thing, so good. You take any antiinflammatories?

>>38272961
nah only have excedrin and those have 35mg of caffeine a pill

Should I ATG all my squats, even if I try for my 1RM?

>>38272936
Time to become a bench specialist.

>>38272981
do not force rom in either direction, either cutting depth or going extra deep.

>>38272980
Fug. Should probably get some tomorrow. Ibuprofen or naproxen, try not to get Tylenol, shit kills your liver.

>>38272981
No

>>38272981
http://strengtheory.com/how-to-squat/#Depth

Lads Im pooping right now, should I have a wank while Im at it?

>>38272936
i literally just binge-watched the whole thing and was thingken of you

>>38273008
>>38273009
I need to learn if there is a way for me to get stretch reflex by accelerating right toward the hole whole avoiding butt wink simultaneously. It seems like I either get stretch reflex and no to mildish buttwink or no stretch and no buttwink

>>38273099
Candito and Brett "the butt-guy" Contreras say that very mild buttwink is fine.

>>38271728
Fucking eat 3500 a day. Burning 600 alone from the cardio shit head

>>38273099
You know how to brace your core and hip hinge properly? And do you shove your knees out to the sides? Also, using more forward knee travel will help to eliminate buttwink.

>>38273120
so does cavalcanti

>>38271857
Artosis wad suppose to be a household name :(

>>38272070
> :3

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Lifting in 6 hours /plg/
Nn, unless anyone wants to talk bench :3

Best way to tone down callouses? Doing lots of DB stuff has my hands kinda trashed.

Do I just knife them off?

>>38273180
I'll talk bench.

>>38273144
sean we need 2 talk

>>38273146
Trip on Tasteless

>>38273288
what

>>38273288
did you check your email

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>>38273216
>DB stuff
good :3
let them dry and file them off. use one of those foot files or a ped-egg type device to sand them off.

>>38273265
already in bed tho lad :( will resume this discussion tomorrow. topic of interest is variation/specificity. l8r h8r

140x2 squat
>feelsgood.jpeg
Now 115 5x5
160 here I come

>tfw I just discovered the truth

I'll post tommorow during peak hours lads, its gonna be a shitstorm

>>38273364
Specificity is a meme. Variation is the meaning of life. Discussion over.

>>38273396
Did you find that Haino and Trappy pic on Last.fm in the archive?

I have it but cant afford a ban; stealing neighbors wifi.

>>38273480
No, even better.

Post it then delete it, I'll save it. You do t mean the one pent posted?

>>38273567
Just check the archive, found it quick. And yes.

>>38273396
>>38273480
Haino is obviously trappy, now leave her alone

>>38273605
>Haino is trappy

Hasn't Haino posted videos of himself lifting? Obviously not Trappy.

>>38273615
you'll see

PLEASE READ

I keep having this reoccurring night mere. I've had it 3 times in the past few months.

I'm usually in my house or a version of my house than changes back to my original house over time.
I am usually with other people and it starts out as there are other people coming into the house and talking to us, they seem like normal people at first but they are actually ghosts.

Over time they get progressively worst to that point where they start screaming and chasing you, or holding you don't so you can't leave the house.

They WONT GO. You can not make them go. If you travel by yourself will get absolutely trapped by one of the ghosts.

The whole house is always dark, the lights are never on, and everything always seems slightly different but it changes back to normal over time.


It may not sound scary but it really fucks me up whil I'm there. And the scenario of the dream always changes too.
Last time I was on a game show and this time I was in a mansion version of my house where I was meeting up with old friends and the first encounter was a scientist who wanted me to be apart of her experiment, where she ended up gassing me or something like that, then she started screaming and wouldn't stop screaming.

The ghosts also pretend to be other people. I always forget that they won't leave and seeing other people gives me relief, but then the ghost walks towards you and you realise it's like a fucked up version of the original person.


What should I do?
I've had this dream 3 times in the last few weeks.

I GOOGLED REOCCURING DREAS AND THIS CAME UP:

Through psychological analyses and studies, some recurrent themes have been identified. These include dreaming of being chased and pursued, which has been repeatedly demonstrated as being the most frequently experienced recurrent theme. The following themes below have been found to contribute to more than half of recurring dreams:[1]

THIS IS SPOT ON ;-;

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>when the painkillers finally kick in

>>38273900

Drop your zinc intake?

Could be worse. Ive had multiple dreams about getting shot in the stomach. Once i was just sitting in my car and shot. Once walking my dog, someone comes up to me and shoots me. Lastly it was in the gym. I was rerackng weights and some guy and girl were arguing. A second guy shoots the guy arguing with the girl and then me.

>>38273615
haino and trappy has taken a pic together and are friends on FB.

I also have these ones:
>Discovering new rooms in a house - Freud believed that houses represented bodies. Others thought finding new rooms represented the dreamer finding out new things about themselves or of their own potential.[2]

>Being held down or otherwise unable to move (compare sleep paralysis)

>Unable to turn on the lights in one's house

>Drowning, or otherwise not being able to breathe
I DROWNED IN THE GAS

>>38273935
>livia and livia has taken a pic together and are friends of FB
mmmmm..?

>>38270645

I respect Brett Gibbs a lot. But damn does he make me feel better about only being 5'10".

>>38273900
>What should I do?
l2 lucid dream and fuck the ghosts in the ass

>>38273964
you should really get off 4chan. your an inch taller than the average person, you have nothing to worry about

>>38273976
>implying that's a good thing when there is a quintillion chinks bringing the average down by +5in

>>38273997
isnt the average height for whites only 5'10?

>>38274022

Roughly. There's pretty shitty data on it though - a lot of stuff on average height by nation/state/etc (much of it self-reported, unfortunately) and much less by ethnicity since no-one wants to get into the shitstorm that is dividing up everything that way.

>>38274022
Yeah, if you count kids and women.

>>38274040
ironically enough the tallest guy in plg is wank

I'm 5'11 and I'm below average height where I live

>>38272525
>psyching himself up for assistance

This guy is a moron

>>38274059
S A L T Y

S E E G

>>38274337
Why? Because they like sex.

But you also don't have to have sex with them.

>>38274342
honour you're bets scoundrel

>>38271808
i fucking love artosis

>>38274342
When are you honouring the tshirt bet

Gonna lie to me all year?

>>38274358
Don't make me feel these feels

https://youtu.be/JG9NMWFaNxM

>>38274371
https://www.youtube.com/watch?v=Lijqh3Cpqpc

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>>38270417
Hello?

Myclassroomwhen i have a free period and finished my grading

>>38274424
Was moving to Asia really worth it?

>>38274432
So far yes. Its not like i was leaving much behind

>>38274424
did you found out where the gay bars are at?

>>38274424
your handwriting is shite

do you make up a teaching curriculum or do they give you one?

>>38274437
About 30 mins away bysubway. Havnt gone yet.

>>38274439
They give me one

>>38274435
What's the pros and cons so Far?

>>38274452
u gon learn korean?

>>38272330
you can gather information he puts online + his training videos and construct your program based on that

Been made to do all the heavy lifting and ripping up flooring at my brother's shop.

>People think I'm strong now
>I don't how to feel about this

>>38274649
My chest and arms get eye raped whenever I'm in public and I can tell you it does not feel good
Especially when all I see in the mirror is gyno and stretch marks lol

People can't know

going to get my legs and hips dry needled tomorrow lads

wish me luck

>>38274659
>People say your legs look strong but all you see is hamstring and quad imbalance

>>38274663
Urgh what is that

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>>38272330
>coaching from Pete Rubish.
Sounds interesting, thanks for sharing! I'm mostly interested in his feedback...Will he say "try harder" :)

Good luck with the programming. Looking strong. What's your bw at right now?

>>38274681
Wear sweat pants and a hijab

>>38274689
it's like acupuncture, they stick needles into your muscles and over a few minutes it makes the muscle relax, it's sort of like foam rolling

imagine your tightest knot and someone sticking a pin into it

it's incredibly weird, when the needle is interested the muscle twitches a lot; the first few hours after it's done is incredibly awkward because it feels like you have really bad doms and the muscle is really tight but if you touch it it's really loose
it's totally worth it if you can find someone to do it cheap; it's better than a massage that's for sure

>>38274731
>alternate medicine

>>38274704
>>38269829
>>38269949
is hurting today too

>>38274891
Yeesh, sorry to hear.

Some light unilateral work would be a good idea until you can nail it down or wait it out.

Are you setting up even before squatting? Foot position, toe angle, bar/hand placement?

Sounds like it could even be a nerve issue, unless you have something really tight/weak/sore causing the shift.

>myfitnesspal shamed me for eating 3 chocolate bars

>>38274731
Awesome, could prolly do with that for my glutes.

>>38274712
T-shirt dress down the knees with no heels so nobody sees my calves.
>>38274744
Kek better than muscle relaxants

Well, that's different

My feet-up bench just surpassed my actual bench. And it's not an old PR.

>>38274930
Foot position and toe angle is equal. Hand and bar placement is equal. Elbows, however, point in different directions (right elbow is higher than my left), which I reckon is related to upper back musculature on my left side, as I have slightly different mobility/ROM with my left shoulder.

It does seem like both my left hip and left shoulder, lately even left knee, aren't as "healthy" as my right side.

>>38274981
Not possible.

>>38274986

And yet it happened.

>>38274993
Talk me through how you came to this conclusion

>>38275014

Because I just got back from the gym, where I worked up and hit a feet-up bench PR that is in excess of a month old comp-style bench PR.

How does this happen? I have no fucking idea. But it did.

>>38275023
obviously not using enough leg drive

>>38275044
How did you test your leg up and leg down max? How far in between?

>>38274984
My only guess would be that your bracing crooked due to your shoulder mobility concern.

You might not have your lat firing effectively on one side which could result in a little bit of torque.

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>should have just done SS
>'bought his own cake'

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Last night I hit a couple 210 paused bench singles at RPE ~8 after working up to it with a bunch of volume (2x6 at 140, 2x5 at 165, and 2x3 at 190).


>>38272946
This worked for me.

How is everyone doing today?

>>38275253
Is that an ass implant? On a guy?

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>>38275253
Clean up your phone task bar

>>38275291
Yes. Yes it is.

>>38275296
Stop enabling your orbiter with off topic shit posts

>>38275293
she's a dumb slut what do you expect

>>38275141
>lat firing effectively
citation needed ;)

It does actually look like my lat, especially my left, relaxes in the hole. Gets better nearing the end of the set and session and I look a little less crooked.

I'll try to do some more back activation as well. Don't really have a pullup bar here, so I'll have to figure something out.
Thanks man.

>>38275307
My mommy is not a slut take that back >:(

>>38275307
Cute tho

>>38275265
28 FREE PROGRAMS

>>38275329
you are mentally ill. get help

>>38275392
lol

I have to do last day of Gnuckols' bench int med vol.
Problem is my current summer gym has no 1,25kg plates so I can't load the exact weight I need for the AMRAP.
Do I inflate it and possibly fail the AMRAP,decrease it so even if I get it right I don't up my maxes or just yolo 1RM?

>tfw 6'4 and built like a brick shithouse

if everyone on /plg/ was put in a steel cage and forced to fight to the death I would easily be the last man standing, genuinely

i sit here sometimes looking at the smart arse posts you little students and neets make and just chuckle to myself because if you ever said anything like that to my face (as if you would dare) you would literally be eating pavement in under a second

>>38275491
You can't make statements like that without proof lad

>>38275476
http://www.powerhouse-fitness.co.uk/bodymax-standard-hammertone-weight-disc-plate-1-25kg.php?utm_source=google&utm_medium=Product%2BSearch&utm_campaign=Google%2BProduct%2BSearch&gclid=CL_KiPzyu84CFVQo0wodyGcBaw

>>38275491
I'm less than half your age and I am so much more successful. I guarantee my stem fields knowledge gives me more ways to kill you than you've even heard of.

Oh, and you're too tall to be an astronaut. Suck a dick.

Hey big guy, how're those clothes fitting ya? Having fun?

>>38275530
>my stem fields knowledge
Trip on me.

>>38271929
Strong bracing, reverse hypers, good hip mobility.

>>38275534
Hahahaha
What course, bro?

>>38275476
Decrease it.

>>38275686
Yeah, wouldn't decreasing it and just pushing for more reps glean the same results?

>>38275697
5-6 reps => +5 lbs
7+ => 10 lbs
So yes, better decrease and add weight to the decreased max rather than potentially fail an inflated max, afaict.

>>38274649
Haven't you've been working out for several years now? What's your wilks?

>>38275777
Not several, more like a year and a half.

267

>>38275748
Cheers for those numbers lad. Saved

>>38275603
>course
I'm not in school any more. I have a B.S. in physics/math (double major) and M.S. in physics though.

File: Bryce Lewis, squat, 318kgs 700lbs.webm (706KB, 640x360px) Image search: [Google]

706KB, 640x360px

>>38275842
Any tips for finding a job as a physics grad? At the moment I'm trying to play off the whole 'I did physics so I am analytical' thing, but worried I might be coming off a little spergy in my applications.

>>38275856
Programming is where it's at. I did theoretical physics, so a lot of my research was in C++/python. That helped the most. The best thing anyone can do in terms of making themselves marketable is learning programming.

Also, finding a job takes time and there's a bit of a luck aspect involved. Good luck, lad.

>>38275833
It's only for the fourth week, mind you.
Other weeks are
8 or less => same max next week
9-11 => +5 lbs
12+ => +10lbs

>>38275856
I used to work in a uni careers department, best advice I can give you to stand out is exhibiting decent social skills either through work experience choices, how you present yourself in interviews and by getting involved in social activities. Competing in powerlifting could actually look good as it demonstrates that you're active and get out of the house to train with people.

>>38275889
Do you have experience with the 3x int high volume program too? I'm still on the int med one and making great gains, but wondering if when I stall out I should just switch to the high volume one.

>>38275856

>Physics grad

oh great, another runt who can suck me dry for my tax money so he can fuck around with a hardon collider for precisely zero practical use and billions down the drain

>>38275915
It was the program I ran. Did OHP 5/3/1 (just the 5/3/1 sets, nothing else) on Wednesdays after a few cycles as well.
I'd definitely recommend doing the high volume when you stall on the medium volume.

>>38275933
Okay, great. I'll definitely try it when I stall. How hard did you go on the OHP AMRAPs on 5/3/1. I feel like those could definitely mess with your recovery.

File: Screen Shot 2016-08-12 at 14.42.37.png (99KB, 668x346px) Image search: [Google]

99KB, 668x346px

Michael Tuchscherer's latest brain knowledge

>>38276068
>>38276068

new

>>38276068
>>38276068