/plg/

>>38290679
>making a new thread when we are still in page 1 and not even past the bump limit
why tho

>>38290704
>Haino
That's your answer.

>tfw too poor to have mikey t, lewis or any other coach coach me

I guess I could run a free coach's program like C6W or super salty balls

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about to go lift, gotta make up some extra bench work from earlier in the weak

>>38290721
>or super salty balls
>baiting rude answers
thats not very nice lad

>>38290704
>making a new thread when we are still in page 1 and not even past the bump limit
>why tho

When certain people get BTFO, they like to spam the old thread, start a new one, and shazam: they don't look stupid anymore.

norsefat's survey

https://docs.google.com/forms/d/e/1FAIpQLSf9MwAgG4QCVedhHvJRYPyKFQdDZWbStwDYbB9eFwbdXWM6rg/viewform

https://docs.google.com/forms/d/e/1FAIpQLSf9MwAgG4QCVedhHvJRYPyKFQdDZWbStwDYbB9eFwbdXWM6rg/viewform

https://docs.google.com/forms/d/e/1FAIpQLSf9MwAgG4QCVedhHvJRYPyKFQdDZWbStwDYbB9eFwbdXWM6rg/viewform

Anyone ever have shoulder problems from power lifting. I seemed to have strained my rotator cuff and scapula while working on my low bar squat. This issue has made benching impossible. Any tips to heal it up?

>>38290704
it's inivitable. inivitible.

>>38290806
RICE, shoulder prehab with bands n sheeeitt only once it's pain free

>>38290821
Mong?

>only look like i lift in the most retarded body positions
Fuck

>>38290837
Kek same. Cut 2017 yeah?

>>38290830
>RICE
this is ironic right

>>38290860
Hopefully sometime by then. Maintaining for 2 months, then cutting at a slightly less steep deficit.

>>38290806
>I seemed to have strained my rotator cuff and scapula

Consult a physician if it hinders your daily activity. If it is mild, then try the following:

>Light overhead pressing, if no/little pain. High reps, super light (the bar).
>Face pulls (if no/little pain), and other rotator cuff warmups/strengtheners using a resistance band.
>Do trigger point work on the rotators with a lacrosse ball.

When you come back to benching, make sure you balance your pressing with a healthy dose of pulling movements, and natural (overhead) pressing movements.

If things stay bad, you need to see the ortho/physio, though.

>>38290872
if he takes this advice he will destroy his shoulders

>>38290834
has the king returned?

>>38290871
Aren't you already down to sub 200? You can't possibly be fat still

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>>38290867
>>RICE
>this is ironic right
what? why would it be ironic?

also, not using superior
>RICEN

>>38290871
We will be flexing like WUT?!

How's training? Low bar getting more comfy?

>>38290905
the person who created RICE thinks it's a meme

Fuck lads, 105kg bench feels slow, now way on earth I'll make it to 9. Fuck fuck

What the fuck does cutting do to my bench

>>38290903
>Can't possibly be
Well, you could think that, but you'd be wrong. 18% body fat at the moment, still don't look all that great. Better than I did though.

>>38290905
>those rock hard tits
well we can't all be natty

>>38290913
Low bar is very comfy. Just can't use it with thick bars unless they're main sets, because I get forearm aids. Training isn't bad though. Got 325x1 for squat, 265x1 bench, weighted chins +60x3x5, and I'm going for a 365 sumo amrap today. Hoping for 7-8. Dreading the 5x5 squat sets after, though.

>>38290769
What's the point? Is he going to share results?

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Happy today lads.

Got 365 x5 on squat and 430 x 5 diddly.

Going for 375 x 5 and 440 x 5 next ID.

my sumo is MUCH stronger off the floor when I let the bar drift out a little bit from my legs (perhaps not surprisingly; interestingly though my back doesn't round at all despite doing this.

How is everyone doing today?

>>38290901
And what would you know about shoulders?

>>38290704

>being this new that you don't know how /plg/ works

>>38290721

S H E I K O
H
E
I
K
O

>>38290752

Why didn't Buda make this thread then?

>>38290706

>You can't get over the fact that what Buda said is actually true.

Because it's not.

>He said that lats help you in the lift which is right

It's utterly wrong. Lats are antagonists.

>They don't push the way up

So they don't help you bench. Cool.

>they stabilize your fucking body

Are we talking about benching? Because yes, the lats are important for squats and deadlifts for many reasons.

For bench pressing, however, the lats are antagonists. Contraction of the lats directly goes against contraction of the chest and anterior delts.

What stabilizes your body during benching are the upper back muscles like rhomboids and traps, and your legs.

>>38290961
>Low bar is very comfy
I feel like I've heard you say something similar before.

Started talking to some random girl and now she won't stop talking
She got mad when I said I need to be right back

Rip

https://www.youtube.com/watch?v=QsqsGr8_dlc
Can you guys pls rate my deadlift form from supermang tier to candito tier. [spoiler]also pls ignore other videos on my channel pls don't bully[/spoiler]

>>38291001
Except I'm doing actual low bar now boi

>>38289605
Thanks bby

When are you joining me in spotoshot 2.0

Don't have a qt pic for this post because I'm on my phone

>>38290985
>Lats are antagonists.
Jesus Christ, you really did just wrap up your first semester of A&P, didn't you?

>>38290961
>Not mentioning OHP

Fuck that lift.

Stupid ass bitch.

Elbow aids prolly coz you're lacking shoulder flexibility to handle the thicker bar. Do your flies lad

>>38290985
>Contraction of the lats directly goes against contraction of the chest and anterior delts

That's funny because you're a fucking idiot and you're wrong. Flare your lats and flex your pecs. Holy shit, it worked and you could do both at the same time.

>>38290984
>ouch my rotator cuff
>better do some overhead press

W E W

>>38291028
Looks fine to me but it's hard to judge it because it looks very light and easy / fast for
You.

Add more weight

>>38291077
kekd audibly

>>38291041
Nope. I have excellent external rotation. It's just harder to rest on the shelf because it's thick as fuck, less stable, and therefore, puts more stress on the brachioradialis, since I (have to) use a thumbless grip.

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>it's another lats in the bench episode

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>>38290679
Honest question to ya'll..
What's the point of trying to lift so heavy? When would you ever need to lift anything more than 50lb in a real life situation?

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>>38291091
>since I (have to) use a thumbless grip.

fucking handlets

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>>38290727
kill it lad

>>38291108
there is no point, we do it because it's fun
don't you have any hobbies?

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>>38291108
It's fun

>>38290916
I don't know how but I got the 9th. Last rep was RPE 9.9 and I believe I bounced, not sure if I can count that set.

Actually I can't remember anymore if I bounced or not.

>Trappy
>Haino
>Blueshoes

Why is it people who do not even lift feel the need to give advice seek attention?

>>38291041
>>38291091
Although I also wouldn't deny that my scapular winging probably has something to do with it as well, but that's caused by a tight pec minor and lack of internal rotation, which I'm currently working on fixing.

>>38291120
My forearms are the lanklets of the arm world. Literally have to bring my grip out to be able to even support the bar with my palm and not my wrist.

>>38290834
those were truly good times

>>38291144
I miss Mong.

He had a good attitude honestly

>>38291023
tell her you are busy and leave
don't give rude hoes a piece of your time

>>38291138
>mentioning Livia twice

>>38291108

More than 50 lbs? Are you serious?

I get asked to help move heavy shit for people on at least a monthly basis. It's only gotten worse as I've gotten bigger. Everyone thinks because I deadlift that I wanna help move their washer and dryer to their new place.

>>38291154
I agree. Last I heard he's completing his Computer science degree
Hope he's doing alright, he has a place in my heart right next to harambe

>>38291156
Fair point.

>>38291108
what if you have a bbw fetish and the woman has a cardiac arrest and dies on you??
How you gonna lift that bitch up

CUT MY LIFE INTO PIECES

>>38291154
It's surprising he stuck around for so long considering how much /plg/ bullied him for being ugly and having garbage form.

>>38291108
American EMT here, I routinely have to move excess of 200lbs.

That's not including the weight of the stretcher to get them in the ambulance. I do have help though, but not always

THIS IS MY LAST RESORT

>>38291173
>Mong
>Computer science
Never pegged him as that kind of guy

>>38291209
>>38291217
Good song.

SUFFOCATION NO BREATHING

>>38291173
Kek really?

I'm surprised he doesn't post on fit anymore if he has computer access.

If that's true (o hope it is) I wish him the best

>>38291213
Yeah even tho he was a fucker I was felt like he was the underdog
Of some dramatic movie
>put down by everyone only to come back and seek his revenge

Where the fuck is the retarded idea coming from to test for 1 RM increase by having the lifter do AMRAPs into 8-12 reps??

>>38291138
I'm literally lifting right now


you're going to regret havong ever said that to me

DONT GIVE A FUCK IF I CUT MY ARM BLEEDING

>>38291224
It's funny how many people took what he caricatured seriously, his unabashed type of rhetorics was just a form of having some fun banter

>>38291079
Thanks, I just didn't want to lift heavier today because I didn't have deadlifts planned for today. But still wanted to get some opinion because last time I dled some guy approached me telling me my form is absolute shit and it just surprised me. I will post later with some real deadlifts.

>>38291213
That's why we loved him, he could take and talk shit like no other.

>>38291232
SING IT WITH ME

it's the good part now

*duh ne ne ne ne ne ne ne
duh ne ne ne ne ne ne ne ne*

THIS IS MY LAST RESORT

>>38291241
same feelings desu

I feel like he wanted to place his time into more important things in life

>>38291143
It'll get better the more you low bar. I used to get wrist aids. All good now

>>38291242
where did you hear this from

>>38291077
>ouch my rotator cuff
>better do some overhead press

The overhead press frees up the scapula to move naturally. Also, the lift is a very easy, low stress way to strengthen the rotators (if done lightly, for high rep, a la Bill Starr Rehab). It would be PART of a rehabilitation process. Strengthening, mobility, rest, reducing inflammation, etc are all part of rehabbing an injury.

If there is a more serious impingement issue, or injury, then seeing an ortho/physio is a must.

I'm just assuming anon is going to try and rehab it himself.

2 caveats that you should consider:
>lightly
I know I said "the bar" as a light weight. This might be too much for you to handle. Consider the women's trainer bar as an alternative

>my certification
I am not qualified to teach special ed outside the context of my content area, so you should just ignore me.

>>38291303
Liv- i mean Haino

>>38290985
>>38290706
I mean,how can you understand if you don't even lift.
>>38291037
>>38291066
Thanks guys for btfo of him in my absence.

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>>38291269

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>>38291306
OHP

if he has any postural issues

especially t spine mobility

especially t spine mobility

like lack of upwards rotation

can further impinge his shoulder

regardless of the weight used

also that its very rare to see people do face pulls with good form

>>38291303
Nuckols 3 day bench programs test progression by AMRAP set results.

Greyskull too.

And I bet the idea in many other programs that I don't know of too.

It's so weird.

>>38291345
Fuuuuuuck looking massive bro

>>38291345
OHP

if he has any postural issues

especially t spine mobility

and scapular control issues

like lack of upwards rotation

can further impinge his shoulder

regardless of the weight used

also that its very rare to see people do face pulls with good form

FIXED

>>38291345
holy shit you're huge

>>38291369
>Note to self: disregard blueshoes

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>>38290842
Jesus George

>>38291390
Uh? ????????????????????????

>>38291394
Hey Boardie, how are you feeling? SI any better?

>>38291345
Lol. He's asking for lifting help on a Chinese Fish Refugee Support Forum.

IF he has all the issues that you have sperged, then he's a genetic dead end, and he needs to see a doctor.

OR, he could just try some common sense stuff if it doesn't hurt, and get better.

>>38291345
Dude, just roid.

>>38291404
>Sorry can't read what you're saying all I see is DYEL DYEL DYEL

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>>38291066
>>38291037

>muscles can't have more than one function

The lats and chest can work together for a few movements, but not for the movements involved in bench pressing, where the lats are antagonists for both shoulder movements.

Also, flaring your lats is not contracting the lats, it's lengthening the lats.

>>38291108

What's the point of playing football? What's the point of playing tennis? What's the point of living?

>>38291320

webm related?

>>38291357
Your 8RM is about 80%, your 5RM is about 85%. If you hit "85" for seven reps, you can reasonably slap five or ten pounds on your training max.

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>>38291406
Not terribly painful but I haven't put it under load yet either.

Have I missed anything important?

>>38291266
For what it's worth, I don't deadlift conventional, but that looked ok to me. Nothing jumped out to me as a problem, but nothing will probably jump out as a problem unless you add some weight to the bar

What's your max (even if it's shit
Form?

What were your working weights the day the guy said your form was dogshit?

>>38291410
Go change your autistic babby's diaper

Why is it that I literally can't lower an empty bar to my chest in the benchpress when I don't relax my lats - even though they have absolutely no contribution to upwards movement?

Seems weird.

And why is it that the bar moves 1 or even 2 inches off my chest when I just contract my lats?
Lats aren't supposed to have any effect on the bar or my arms.

>>38291434
Nope. You just missed some shit threads. Found out what my issue was with my shoulder though. Have GIRD - glenohumeral internal rotation deficit. Basically, I have a tight pec minor, causing shit internal rotation and scapular winging. Currently working on fixing it now.

>>38291434
Just that stupid shitposting slut Esmeralda treating this place like her personal chatroom

>>38291452

It's simply because you have no idea about what the fuck you're doing.

>>38291423
The lats bring the humerus towards the midline. What you're (STILL) saying is essentially that it's not possible to keep your lats engaged and push with your pecs when the bar is on your chest.

Also, don't post SS weight as proof of your lifting career.

>>38291456
Don't git GIRD, git gud.

>>38291439
My max is around 140 for 5 maybe I could do six never tried for 1rep. That day I was doing 100kg for 8 and it didn't even feel that heavy so I doubt my form broke that much if at all. But tbf that guys just sounded jelly as fuck because later he started talking about a guy twice bigger than me and him and that he deadlifts 60kg, so I should drop the weight or I will injure myself.

>>38291431
But the higher the weight the harder it gets to handle everything.
So maybe I get strong at lifting into 8 reps but still suck at heavy, low rep ranges.

Why not take 3 RMs as tests instead? Can't be so dangerous.

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>>38291458
That's why I don't even lurk during the day any more, lol

>>38291456
Glad you found out what it was so it'll be a direct fix

>>38291484
Probably just because of you are doing a 3rm one little fuck up will fuxk the whole thing up, and it's less true of higher rep sets.

>>38291423
>webm related
What I see is a sub 4 plate deadlift m8

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>>38291473

>The lats bring the humerus towards the midline

You mean horizontal flexion or internal rotation?
Because if you mean horizontal flexion, you're wrong. See pic related.

If you mean internal rotation, the chest is a stronger rotator than the lats. So there's no reason for the lats to help with rotation, as that would also cause antagonist torque.

>What you're (STILL) saying is essentially that it's not possible to keep your lats engaged

Engaging the lats would make you weaker, as they would pull the humerus down, not up.

>>38291508

@63
post your 4pl8 DL @63

>>38291504
Hm, possibly yea.

Well, a mix of both would probably be the ideal way.

>>38291508
sub 2 plate
the big plates are in reality 25s, they just look like 45s because he's really really tiny

>>38291519
>engaging the lats would make you weaker
lol

>>38291484
>So maybe I get strong at lifting into 8 reps but still suck at heavy, low rep ranges.

I think this is kind of overstated. If you turn your 5RM in to an 8 or 10RM, you definitely got stronger. You might not be able to immediately translate it to a much higher 1RM (though you'd probably do better than you think), but spending a few weeks handling heavier weights should have you ready to rock when you need to display maximal strength.

I think it's just easier to do than constantly pushing heavier weights, and when you're not near a competition, it's just a gauge of progress rather than a super accurate picture of your strength.

You could also push your 3RM too, and no, I don't think that would be overly dangerous.

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>>38291533

I've posted scientific proof many times.

Lats are antagonists on the bench.

>>38291466
No u.

Try it yourself kid

>>38291499
Yeah. Really hope you can get back into lifting as usual soon. But the solution for my problem might trigger you a bit, it's stretching :^)

>>38291519
>post your 4pl8 DL @63

No, I actually have an appreciable amount of muscle mass and weight more than 1pl8.

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>tfw your old shirts are starting to suffocate your chest, shoulders, and traps

Fuck I don't want to have to go buy a whole new wardrobe..

Who here /getting big/?

>>38291543

See this picture >>38291542

If you flexed your lats on the bench, it would pull the bar down.

>>38291551

Nice back pedalling lmfao

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>>38291542
Go ahead and relax those lats for a better bench. I know that's what I do.

>>38291553
you're erally samall dude

>>38291562

>le broscience argument

k

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>>38291553
What's that are you casting some spell?

>>38291542
Yeah, you want that upper back nice and loose to free up your pecs, right? Those pecs that always, universally, 100% of the time do exactly what you want them to in a bench press?

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>>38291569
>disparaging bro-science
lol

>>38291542
Quads and hams are antagonists. Stand up off that chair you're shitposting from and see which group is working and which is resting.

>>38291559
>he still think moment arms are the only thing that matter in biomechanics

Izzy get the FUCK OFF MY BOARD

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>>38291579
>>38291595

You know you have muscles on your upper back that are not your lats and that actually help with benching, right?

Like your traps and rhomboids?

Lats are antagonists for benching, and upper back tightness is achieved by using the more important upper back muscles. http://strengtheory.com/lats-bench-press-much-ado-little/

>>38291598

You're wrong.
Hamstrings are two-joint muscles, meaning they can actually cause knee extension via tendon action of the RF (explained on the lombard paradox.)

See pic related.

>>38291562
What is is the one ebin trick for sick bench that doctors don't want me to know?

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>>38291617
It's all in the lats
Also you have to shitpost 3x/week or you lose all your bench gains

>>38291527
OH, also you get more volume that way.

Like with TM, you get very little volume on your max day, but on cuckols you get probably 3-5 more reps than on TM, so more volume. The large ranges (9-11, 12+) are reasonable / big enough that its probably very unlikely someone can do that amount without being able to bump up their max.

so, i guess volume + difficulty of getting a lower rep max set just right?

>>38291476
Well, just keep working on it and adding weight. Im sure you know this, but stop increasing weight before your form turns to shit.

Like, just LP your way up to a reasonable amount, and once you are at a point where you can maybe do 1x5 with your form pretty good (or whatever your max scheme is, maybe 1x3), then its probably time to add some lighter volume deadlifts or a variation earlier in the week.

Can't wait till he gets hurt bad and fucks off lads.

>>38291609

What else matters in biomechanics? Broscience? lmao

>>38291617
Arch really fucking hard.

>>38291629
>Also you have to shitpost 3x/week or you lose all your bench gains

Now this I can handle.

>>38291634
The way your actual body actually works you fucking dunce. Levers and moment arms are great on a stick model, but your body is actually not a stick model believe it or not.

I can see why you didn't want to tell us how much education you had.

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>>38291662

So post your scientific proof that your body works the way you're saying.

Because I've posted many, many examples of proof showing you the opposite.

And yet you still cling to the stupid ~it's what I feel~ broscience model of argumentation.

http://strengtheory.com/lats-bench-press-much-ado-little/

>Haino
>Boardshorts
>Sean

Are there any worst shit posters?

I wish they would just kill themselves.

>>38291699
At least two of them are the same person you fucking dunce

>it's a benchlets argue about shit that doesn't matter episode
I'm tired of these reruns.

>>38291708
Yea I know boardshorts acts like Sean without his trip

>>38291686
High school physics do not describe every facet of the musculoskeletal system

T / F

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>>38291715

Agreed, lats don't matter for benching and it's mind-blowing how people still try to argue they do.

>>38291720

>broscience is better than science

Nice argument.

>>38291609
He really is Izzy Jr isn't he?

>>38291686
you should just concentrate on lifting more Tbh lad

>>38291729
>don't matter

You literally bench with your lats relaxed?

Anybody got any tips for me? I can bodyweight squat fine, but as soon as I add the bar my adductors and groin start firing like crazy and hurt like hell

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>>38291734

I'm on my way lad

>>38291746

lats =/= upper back

I've already explained to you that upper back tightness on the bench is not done by the lats.

When I hinge at the hips WITH WEIGHT my lower back feels like I'm hyper extending when I can clearly see it's not.

It's completely straight.

But there's like a lot of pressure like I'm hyper extending

WHY

>>38291345
no arms lmao

>>38291777
I clearly see his arms in that pic

>>38291764
Did I say upper back? No.

So you literally have your lats relaxed the moment the bar touches your chest?

>>38291791

See this pic >>38291729

>>38291766
Probably tight hip musculature.

>>38291806
Explain how to untighten it

Sitting right now with a curved back hurts my lower back

>>38291595
Can someone explain why it's a good idea to bench like this? It just looks wonky as fuck.

Really the biggest difference I noticed is that when you arch your back like that, it just makes the total distance you need to push significantly less. You're basically cheating yourself out of a full routine.

>>38291827
Oh in that case you most likely have a herniated disc

>>38291764
>Prep period 2
Prep for what? To get beyond two plate in anything? Why the fuck are you using all these percentages and different rep ranges for such shit weight like you have some complex body or something. I'm even assuming those are in in KG. Holy fuck if they are in pounds what the fuck man.

This was a good read though, thanks man! (non-sarcastic seriously a good read.)
>http://strengtheory.com/lats-bench-press-much-ado-little/

>>38291827
Stretch? Lunging stretches, hinging stretches, lower back, quad, hamstring stretches. Just do something beyond nothing and you're doing better than most people.

>>38291845
oh ahaha

>>38291841
Nigger where do you think you are.

How do I fix a herniated disc

>>38291858
Ask garagebro

>>38291858
Just do what Blaine Sumner does and blow another.

>>38291858
POWER THROUGH IT

Going down the r/combatfootage rabbit hole lads, see you in a few hours.

>>38291858
Foam roll it untill it gets better. You should feel a slight pinching which means the foam rolling is working.

>>38291847
>Why the fuck are you using all these percentages and different rep ranges for such shit weight like you have some complex body or something
Haha yeah because anything other than 3*5 and GOMAD is only for le strstd super 1337 advanced lifter right xd?

>>38291729
Never speak to me or my bench again.

>>38291764
Lats are a stabiliser

That's like saying lats don't help the squat lmao

>>38291028
Holy hell I dont think Ive seen such short shins before.

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>it ended before it even started

Is garage bro here?

I have 1700 calories left
It's almost time to sleep
I have no food at home
And I'm too depressed to get food

How fucked is tomorrow's session?

>>38292012
hey there puddin

>>38292012
yeah what do you want
also i just got a new 20kg pr on the bench, probably because i eat better now nothing to do with the steroids

>>38291906
No because it's fucking retarded to plan this shit out when you can't even bench a plate. You can eat normally and do a linear progression for quite a while before needing to do complex shit like this. K.I.S.S.

>>38291132
heels on the ground laddo

my knee feels better today, i could walk down the steps. hopefully squats by next week. doesn't seem as bad as i feared.
>>38291303
ph3 kinda.

>>38291906
Put your trip back on, you actually literally are a candidate for a month or two of SS and GOMAD.

>>38292077
You friends with GBro on FB lad?

>>38292089
Yea

>>38292107
er joffrey?

>>38292115
No

>>38292120
But you can get into contact with garage bro?

>>38292070
Sheiko isn't that complex, it's just a lot of half heavy volume on the competition lifts with some variation between the days. It's not like everything other than SS is super complex or LP is the only way to progress for anyone with sub-400 wilks.

>>38292084
I'm not trappy/haiku though. If I were, I would've mentioned latsinbench 4 times already.

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Me right now

>>38292131
Anyone can

>>38291847

Hey, it put over 15kg on my squat, 10kg on my bench, and just as much on my deadlift. In 4 weeks.

So I'll stick with it tyvm.

>>38291921

Not exactly the same situation. The lats are more important for the squat because they help with trunk stability, kinda like your obliques.

>>38291977
I'm not sure how to feel about that.

>>38292133
I don't believe you

>Haino stops posting as someone brings up a point he can't contest
>someone just like him who types like him and agrees with him pops up

It's like this is your first samefag.

>>38292155
Can you tell him I need him pls

>>38292165
Do it yourself

>>38292164

What, do you never leave the computer for taking a shower or eating something?

Moving from a box gym to a powerlifting gym with scheduled practices and a coach. What are some questions I should ask before I commit?

>>38292174
I can't

>>38292182
If they have any mentally ill 48kg trannies to teach you

>>38292133
You're right. It's not the only way. But it's the best way to progress when you aren't even lifting that much. SS is a LP as well. You trying to divide them doesn't mean anything. I'm not saying to follow a set LP either, but fuck y'all niggas using periodization for curl weight.
>>38292158
It isn't hard to put on this much when it seems you just started lifting buddy.

True shit:

>lats are an important upper body stabilizer
>you need to know how to use them and you should train them
>big strong lats add to your total
>they are not a primary mover in the bench but should still be firing hard during the bench

Let's leave it alone now lads, none of the powerlifts are a lat iso but yes, being a big-ass muscle group they are important.

>>38292181
Back peddling same fag

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>>38292182

Ask if he's gonna put you on sheiko.

If the answer is negative, leave.

>>38292192

>330 wilks
>just started lifting

u wot m8

>>38292200

>>they are not a primary mover in the bench but should still be firing hard during the bench

"No."

It has already been explained to you a thousand times that the lats are antagonists. If they fire, the pull your arms down, not up.

They are important for squats and deadlifts though.

>>38292220
Why do my lats fatigue when benching?
Serious. I'm not joking.

I can do 12 strict pull-ups and 0 after doing s fair bit of benching

note on sheiko for beginners:
we put all of our beginners on 4 week sheiko blocks with mock meets on the 5th week and someone added like 400lbs to their total in <12 months. i'd say it works fine.

Mike Tuchscherer wrote:
Good point. I never understood how some people say that either.

I think this is a disparity between what it feels like and what is actually going on. There's no way the lats are actually a prime mover or "responsible" for moving the bar off the chest as some people say. BUT, the lats are very important and, I would say, critical to bottom end strength. They aren't a prime mover in any way, but they do provide stability, which is critically important in the bench press. If your elbows flare too early or too late, then you probably miss the lift. If you push on the bar and your shoulder girdle moves because it wasn't locked into place, then that's inefficient and you'll probably miss. So while it is the pecs, shoulders, and triceps responsible for articulating the moving joints, the lats provide critical stibility to the lift.

krisfranorge wrote:
If you have a high arch, that is - you're standing on your head, then lats contraction will initiate the press in bottom position.


http://forum.reactivetrainingsystems.com/archive/index.php/t-183.html

When deloading have you guys found it more successful to cut the weight you're using, the volume, or a combination of both?

>>38292220
Sorry, I don't take advice from dyels. Where'd that guy who was agreeing with you go by the way?

I don't have them saved but if anyone else does: requesting webms/gifs of Haack and Norris demonstrating lat action in the bottom of the bench.

Anyone /velocitybasedtraining ITT? That OpenBarbell dingus looks pretty neat, but I'm also not sure how one would use it as a more-or-less intermediate lifter.

>>38292231
Triceps are also involved in chinning, though I take no position on the involvement of the lats in benching.

>>38292220
You're pretty stuck on your wilks man but you haven't really said any stats aside from your weight class from what I've seen, a shoddy deadlift video that you are struggling to lift 2.5 plate.

>>38292241
Pls get garage bro for me I hurt my back

>>38292241
What, just like 37-test back to back?

>>38292261
Just roll on the lax ball and try to force your herniated disc back into your body it should click in like a puzzle piece you'll know when you did it

>>38292220
>u wot m8
out of interest how long have you been lifting?
330 wilks is not an experienced lifter by any means and that is neglecting the fact you havent even got 330 wilks
i admire your confidence tho

>>38292279
I'm not stupid lad, come on.

>>38292253
Depends how beat up I am, but I'd go with cutting volume first and cutting intensity (a bit) second. My "oh fuck" deload is 3x5 squat and bench at around 60% on (e.g.) Mon and the same plus a few DL triples around 70% on Thu.

>>38292264
30 with very minor adaptations back to back is a team favorite. before a meet we do a peak block

>>38292164
I didn't agree with him, I got annoyed because people treat sheiko like some super sikret elite program when half of the available programs are best used by someone who's novice/intermediate.

>>38292192
>But it's the best way to progress when you aren't even lifting that much.
Doubtful. For some it's perfect and for others it's simply an endless grind.

>>38292249
>If you have a high arch, that is - you're standing on your head, then lats contraction will initiate the press in bottom position.
So good benchers use the lats and bad ones don't?

>>38292241
Did you do prep1 - mock meet - prep2 - mock meet - comp cycle - mock meet or did you repeat one prep cycle endlessly?

>>38292282
No that's literally what you do

>>38292292
prove it

>>38292288
we mix it up to offer a bit of variation, but the team really liked 30 so we go back to that one pretty frequently. you have the gist of it though, yes.

>>38292299
Um do what you want but the longer it goes bulging without treatment the harder it will be to fix

First hour is the easiest to fix you can almost just pop it back in easy, after that some work is needed to roll on it until it sinks in

Goes untreated for a week or so and you're in for a world of shit

>>38292299
I do it all the time lmao

>>38292314
Prove it

>>38292321
Just search up west side barbell and the technique called "slip n slide" where they slip their discs they've mastered then technique to slide it back in, there might be a tutorial vid on YouTube

>>38291423
>170kg deadlift with bad form
>gives wrong advice
get better at lifting, learn more about lifting and until then shut up.

>>38292361
Trappy doesn't actually deadlift though

>>38292286
Eh, my joints have been really achey for the past few weeks, so this deload has been a long time coming. Thanks.

>>38292312
>we mix it up to offer a bit of variation, but the team really liked 30 so we go back to that one pretty frequently. you have the gist of it though, yes.
Sounds like a good plan. Is 30 the one with 90% singles the last two weeks? Have you added any deadlifts or do they diddily once per week?

>>38292361
Fucks sake don't respond, he's just going to write out another novel for every (You) he gets.

>>38292388
yeah 30 has 90% singles and is overall slightly higher intensity slightly lower volume than 37. they deadlift 1x/week. we have a really laid back 4th day practice that is mostly bench stuff and fluff.

>>38292182
Hello,
I am moving to ------ to attend the university, and would like some information on your powerlifting program:
-Do you have other university students in the program?
-Is this a good opportunity for a true beginner?
-Are all practices coached?
-Are practices just the lifts, or are mobility work, prehab, and rehab part of practice?
-How many people are currently in the program?
I would appreciate any general information about the program as well.
Thank you for your time.

>how did I do lads?

Esmerald you here ?

>>38292388
>he's just going to write out another novel for every (You) he gets
I guess you're right. Since he's such a little prick I'll just let him carry on and injure himself.

>>38292412
too bad sheiko wont get you into boalt hall

>>38292412
>we have a really laid back 4th day practice that is mostly bench stuff and fluff.
>just gonna be like a chill bench sesh brah, rpll a fatty before you head over

>>38292418
Moderately autistic desu. Just ask what training is like, what the schedule is, and what level trainee they're looking for.

>>38292467
add the guy on facebook and ask him if he posts on 4chan then

>>38292477
okay

>>38291423
>>38292220
>Constantly bragging about wilks.
>5'4 at best.
>Uses mats to raise plates past the hardest point on the deadlift.
>Struggles at 3 plate.
>Makes sure to inform everyone about his wilks.

>>38292281
The Dunning-Kruger effect seems like a fact of life on plg. The actual strong people know how far they have to go and how little they know while beginners on Mount Stupid act like authorities.

>>38292421
'no'

>>38292467
makes sense that it would be trappy. few people are so dislikeable. and here I was thinking that waste of space was finally gone for good.

>>38292459
Literally what I asked

>>38292467
>>38292473
>>38292484
>>38292497
>>38292510
G E T

A

F U C K I N G

T R I P

>>38292532
Why what does a trip do?

365 amrap in 15 minutes lads. Wish me luck.

>>38292529
Yeah but the whole bullet point format and prehab-rehab thing is a touch spergy. Just sayin' man.

>>38292542
You've fucked up your lowerback
You have no will to live
You are scared of your future
You are upset by your options
You feel like everything is spiralling out of control and there's no turning back
You wish you had the balls to kill yourself

>>38292551
That'd be quite the achievement, considering I'm sumo deadlifting.

>>38292563
I agree,
>>38292529
you're literally a full blown autist, i feel sorry for your parents

>>38292578
oh wow thats pathetic lol
>>38292575
confused me for 15 seconds then i realized you were literally projecting kek

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>5/3/1

Is PH3Expert here?

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>>38291423
THIS IS WHAT 332 WILKS LOOKS LIKE.
>17.5(3)"+17.5(3/8)" = 59" at BEST
BTFO

>>38292644
I'm sure he will be soon.

>>38292648
trappy is not gonna take offense to someone he's pretending to be lmao

>>38292659
Let me redraw that

>>38292621
Ay lads memes aside and because I have tried it in the past and did not particularly like it, what's a somewhat more flexible intermediate training style where I can afford to have a bad day here and there or change my schedule without it fucking the whole program up?

>>38292694
Smolov Jr

>>38292694
>tried it in the past and did not particularly like it
5/3/1 that is. I would be willing to give it another go potentially but BBB kind of sucked.

>>38292694
SSB2.0

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hey im powerlitter now :ddddd

>>38292694
DUP of your own devising, most likely, in my inexperienced opinion.

>>38292694
Texas method is pretty flexible, and has shitloads of templates (I think 40-50 in PPST3 are available) however the program itself is fucking hard and will rape your anus even when bulking and may god have mercy on your soul if you're cutting.

>>38292563
I didn't send it that way, I separated it so you autists could read it easier on mobile.

Went in and hit a 3plate TnG double. Made sure to use my lats plenty :^), felt good.

Also hit a set of 8 with 335 on the SuperRam. People stared. That's always fun.

>>38292708
I do 5/3/1 GVT which is 10x10 instead of 5x10 at 60%. Had to drop deads to 50% though. Savage as fuck desu.

>>38292717
>Straps.
>No lockout
Into a sea of red lights you go.

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>>38292241

That's pretty much what I did and added 35+kg to my total in 4 weeks.

>>38292249
>>38292254

http://strengtheory.com/lats-bench-press-much-ado-little/

>>38292258

I've posted my lifts multiple times.

>>38292281

10 months with a 2 month break

>>38292361

>bad form

k

>>38292487
>>38292648

Nice b8

>>38292710
There's a revised Super Salty Balls already?

>>38292726
you seem to get a lot out of the superram

>>38292729
Just do ten sets of 1 instead sets are what matters bro

>>38292729
That sounds absolutely disgusting lmao

>>38292726
Nice man, can't wait to hit the 3pl8 how long did it take you? (inb4 some answer that only takes into account years powerlifitng)

>>38292717
you were happy with this??
hitched and not locked out
and thats ignoring the straps for under a 3 plate deadlift
you thought this was good?

>>38292744
Mike t is a better authority than Greg nuckols

>>38292764
lol you better watch who youre talking to that mass monster would fuck you up irl if you ever talked smack to him

>>38292710
Publish deets.

>>38292721
That's what I'm dicking around with on excel right now lmaoooo. Organizing squat/push/pull three times a week and trying to make them not interfere with one another.

>>38292723
I'm debating doing all modalities (hyp/str/paused) one day a time like V-R-I or switching them up so one day is heavy squats, paused bench, and SLDLs and another would be like paused deads, heavy bench, and high bar.

>>38292750
Yeah I do desu. I don't really know what would cause that except that I actually have pretty damn developed triceps so I have no problem locking shit out way above my actual max.

>>38292759
From the time I started lifting about 3 years. From the time I started PL (I think I had about a 245 bench at that time), about a year and change.

>>38292746
I VERY slightly revised it before I put it up for everyone here.

>>38292729
http://www.sportivnypress.com/documents/100.html

Ignore the 90s design work.

>>38292724
Okay good. Good job.

>>38292771
is this another one of your friends?
why are they posting here?

>>38292287
Can you post this 30 with little adaptation? Or tell me what he adaptation are?

I was thinking of running sheiko after my first comp but life is gonna be happening so much that I can't commit to a 12+ week program so just doing volume, test sounds like an awesome thing to me tbqh.

(Thanks for any help u can gif ladfriend)

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Lads I think I squatted high for the first time today. The first rep here https://www.youtube.com/watch?v=d3awpQJa5mg

But the rest are OK aren't they?

>>38292220
FUCK that is a sexy Bodorio.

>>38292744
You do have pretty bad DL form and squat form that could certainly use work. Haven't seen your bench but no new lifter has good bench technique anyway.

>>38292717
Mirin dat complete and utter lack of proprioception.

>365x4
Ok, not like I wanted to PR or anything.

>>38292810

Cool thanks for the unsolicited advice.

>>38292809
Your bar path is bit wonky which is going to reduce your efficiency however other than that first rep those were some solid squats and good depths even though it was bit hard with supermang spotting you.

>>38292809
First was high, second questionable, rest looked good. How you liking Cowboy? What are you doing for BP/DL?

>>38292841
You're the one who posted your lifts here. I forgot you know everything you'll ever need to know though.

>ewilks

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>>38292740
>>38292764
>>38292810
he was tryna be da clean pulll :DDD

>>38292865

k

>>38292836
Sick The Press bro

>>38292841
oh so you just want attention
makes more sense

>>38292797
idk what youre talking about, i just recognize that gym, its in northbay at the ymca there, and that guy is known to be a mass monster that just fucks people up if they talk shit

>>38292872
Why don't you join an amateur basketball team? Make good use of your height.

Because you're worthless at strength training.

>>38292865
come on lad
hes been lifting for almost a full year ffs
i think he knows what hes doing m8

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>>38292843
>>38292851

Thanks fampais. Doing Cowboy Method for DL and Novice Nuckols for BP. I'm liking it, on my second cycle of it atm. On my first time round it got me to a 3pl8 squat. Quite underrated beginner/early intermediate program for squat imo.

>>38292904
>its the play stupid post again
hard to have a conversation with you lad

>>38292925
Wut's the DL portion though? I've only ever seen a sheet with squats and fronts.

>>38292945
hard to have a conversation with someone whos as retarded and new as you
if you dont know who blueshoes is yet then maybe lurk more before jumping to conclusions

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>>38292910
issa da .
issa da. ..
what do ya call it

da lvoe of de spooort haha she real is a beauty :)

>>38292955
where did i say i didnt know who he was and what conclusions am i wrongly jumping to?

>>38292973
bro your quads are fucking massive

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>>38292949
>Wut's the DL portion though?

There's a bench and deadlift portion in the book. Deadlift in pic related

>>38292986
Use your head a little next time, tyke

>>38293007
use my head to answer questions meant for you to answer?
why would i do that?

>>38293025
Its called using your head, tyke

>>38292990
lmaoo
I used to lurk here about a year ago and who is that trip anyway

>>38292973
son what are you doing to yourself

>>38293036
lurk moar tyke

>>38292809
tfw watching the progressive valgus knee fault as the weight progresses.

>>38292998
Is this one of rippetoe murican scared to deadlift programs?

>>38293035
have a good night m8

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>>38293057
Yeah kinda, Cowboy Method is basically a 9 week Texas Method. The rationale for the deadlift programming is in pic related.

CM is good for squat, not so much deadlift desu

>>38293057
It's pretty high squat volume so sort of

>>38292809
why are you locking out so violently on each rep? it looks like it's causing you to waste effort as you end up having to stabilize yourself for a second or two after each rep.

New
>>38293168
>>38293168
>>38293168

>>38292776
Look up GZCL, sounds like what youre looking for.

He has a couple variations on the same basic structure. I would trust Jacked and Tan 2.0 the most.

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So I kinda have an issue.

My hip socket hurts every time I hit bottom on depth. No way to tell without an x-ray, but it feels like my femur is smashing into my socket. Even bodyweight squats kinda hurt when I hit bottom after heavy squatting.

Warm-ups dont really help. Ive been mostly ignoring it hoping it would go away but it's not.

When I go to lift tonight Im gonna see if it happens with the bar as high as possible on my traps, because front squats never seemed to bother it. If that doesn't work, and my hip sockets still hurt at end range, what are my options? I really dont want to give up back squatting :(

>>38292795
Good read. Yeah I wouldn't do 10x10 after my main sets if I wasn't on gear. It's too much without it.