/plg/ Powerlifting General

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first for
did Bodorio leave for real this time?

Like for real for real? What happened?

I neglect my calves and idgaf about them at all

RIPOSTE'N

Think I figured out how I'm going to prepare for maxing on Sheiko. Instead of running the whole #32, I'm just gonna run week 1 and week 4 of #32 and skip the skills test so I have a good 1.5 weeks of low intensity, low volume work to recover.

I get much more recovery time when compared to just running the first week for the skills test and I dont have to run the whole cycle and waste a month since I'm not prepping for a meet

>>38463850
He didn't officially leave.
Said it's so low quality no point in coming.
He's not like garagebro that throws a big fit and grand exit and comes back.
He's just not coming often anymore.

Fuck ya'll niggas

They call Alabama the Crimson tide

Call me ______ _____

>reverse image searched benchbros dad
>found something big

:))))))

>>38463944
Ain't no such thing as halfway crooks son
You're just a shook one

Finna do some squats

>>38464113
Fuck u sean

>>38464113
No1 cares???

Is Virtus here?I have a question about SI joint pain.

Tomorrow is the last day of sheiko medium large load prep cycle 1. Should I increase weights by 5kg after that?

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I feel pain on the area of the head of my left femur / groin.
It's not a constant pain, I can induce most effectively if I put myself in the position shown on the pic.

What muscle did I fuck up, bros? Btw I don't feel any pain if I simulate those seated hip adductor machines. But my hip hasn't felt much stable during the squats, the bar hasn't moved on a straight path.

>>38464186
How the fuck should /plg/ know>>38464175

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>>38463987
Call me the Silver Bullet.
They call me Dark Child
They call me Night Master
They call me Pee Body
They call me Peanut Arbuckle
They call me Doorway
They call me Pink Dress
They call me Sweezie
They call me GoGo Nuts
They call me Pineapple Man

So my bench has recovered and is the same as it was before my move! YAY!

so from now on it will go up by 0.5kg every second session, giving it a potential of 1.5kg a week increase. Considering it's 3x3 at 78kg right now and my 1rm paused bench was 80kg last i tested it i feel i've made some improvements

My squat still has 7kg to go and it felt really fucking heavy at 115kg today, might have to drop it down by 5kilos if i feel the same way next time

My deadlift is rubbish as well btw. I have a bad callus forming on my left middle finger that hurts like a motherfucker

I'm going to split my work ups into a morning set, where i do my squat bench dead ohp and chinups, and then do my accessories in the afternoon, giving me two shorter sessions instead of one big one

>>38464237
why are you only going up 0.5kg every session

>>38463805
hello i've been training consistently for the last 9 months and i'd like to get into competitive powerlifting on day
i know jackshit about form so id like some feedback frome more experienced lifters
here's me squatting/deadlifting :
https://www.youtube.com/watch?v=HGvGqd2OthY
https://www.youtube.com/watch?v=hzJrj_vDSTo
https://www.youtube.com/watch?v=avddBlrowMc

and here is me benching/press™ing:
https://www.youtube.com/watch?v=V6Y2BGhtcSM

pls no bully

Should I stop doing deaslots as per Sheiko? The deadlit to knee and deadlift to boxes looks so memey and they take up almost all the spots for exercises on DL day.

Can I just do 80% 5x3 and some deficit deadlifts instead to address weakness off the floor? I feel like I'd get better results

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>mfw realizing the "squat trains deadlift" meme wasn't a meme

>>38464237
you do chalk, don't you?

good job taking slow increases on bench, just make sure you're lifting explosively on every rep. what are your goals right now?

>calluses
i used to hate having rough hands for some reason, but since i started deadlifts it's been a blessing kek

>>38464192 me again

After some googling I'm 90% sure it's iliopsoas pain. If anyone had this issue before please share the experience and what did you do to fix it. The pain is not unbearable for me, it's just that I won't squat until it's gone.

>>38464293
The programs are examples should be adapted to suit you. If you feel you're strong from knees to lockout but weak off floor, swap paused at knees for deficits etc. Just keep volume and intensity similar, deficit pulls should probably be the same weights as paused at knees, maybe 5-10% lighter

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>>38464237
>calluses

JUST

Going to modify my programming a bit.

>inb4 YNDTP
Running 3x int med cuckols + closegrip and accessories...but now that I had so much fun with my slanger on the first day, I'm just gonna add 3 ramping sets on the slanger on top of what I do for my cuckolls days.
for the near future:
I need to learn how to bench with my ass on the bench

longer term:

Looking forward to doing spotshot after meet in a bunch of weeks.

>>38464237
Nice man.

>>38464316
Apparently sheiko believes deadlift moves squat but not the other way around.

>>38464316
this.

i mainly do squats and hang clean pulls and my diddly keeps increasing steadily

>TFW arch in bench press hurts my lower back

please help, how do i do it properly?

High bar > lower bar in terms of lessening range of motion and spinal health.

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>>38464334
>Block pulls on sheiko

>>38464379
Why are you doing block pulls, isn't your wilks like 300? Nigga sheeeeeit

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>>38464351
what's your experience with this

>>38464334
>>38464379
>mhw no calluses
do i even deadlift

>>38464360
high bar lessens range of motion? how... i thought low-bar just changes the front-back moment arms so you get less power bleeding

>>38464481
Do you even lift with those hands nigga?
You got NO broads in atlanta

>>38464468
More like 310-320.

I'm running sheiko and it says to do block pulls, so I'm doing block pulls.

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Going for 450 x 5 tomorrow

>>38464254
because it's bench

>>38464488
Twisting the meme and the banter

I got broads in Toronto

Ughhhjjhh

Training sucks today

>>38464633
Do you got broads in San Diego

>>38464788
You got NO broads in London

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>>38464788
/what happen/

>>38464346
you're doing aiight, just keep pushing

>>38464801
I'm a ridiculous pussy today

>>38464804
And a weasel

>>38464213
Bitch I'm angelic

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This is the type of shit personal trainers do at my gym.
https://www.instagram.com/p/BJipajxBU6Q/?taken-by=sofiaharrewallen

>>38464357
Arch your thoracic spine not lower.

>>38464904
>sport

:/

>>38464904
I'm going to fuck Livia

>>38464933
Hahahahahahahahaahahah
WHAT THE FUCK

>>38464982
She's mine back off cowboy

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>>38464933
holy shit that got progressively worse

eh, at least they're moving a couple times a week

>>38464999
I dont think so cuck

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so i have one day to fuck around before starting a super secret program on monday

hit me with your best back routine /plg/ :D

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DAILY REMINDer

>>38465135
If u won't tell me what ur running then I won't help u kys

>>38464933
Jesus chist. My gym sometimes has people that squat or deadlift a bit weird, this is like a sanitorium for health freaks that went insane compared to that.

>>38464804

Jesus christ do you ever stop posting here

>>38465138
but muh thoracic arch

>>38465162
a certain /plg/ personality is programming for me ;^)

>>38463805
>If you're under 105
105 what as what?

>>38465041
Last warning buster

Squats moving decently well so far lads

>>38465220
If you weigh less than 105 kg

>>38465199
>but muh thoracic arch
The thoracic spine can't move. It's fused by the ribs.

>>38465282
so why is it always shilled around? and for curiosity, how did you get your arch so nice?

>>38465199
that person is me

A: bench squat dl
B: squat bench dl

ABABABx

thank me later xx

Smashed my training today nigga my broads gonna be HORNY when I get back to atlanta

260x9 smeshed lads

squatted 105kg 3x3 today #smashed #lightweight

In FOUR daytime I'm going to smash my max bench + 15KG for 3 REPS.. M

when is usa raw nats?

93 x 5 on bench. felt like shit bc I have to put a towel on the bench. Fuck comercial gyms. Can't wait till next month to go to another gym and arch like a motherfucker.

>>38465431
Squatting? Good job.

>>38465485
Are you broke dick guy?

non-fat redhead 18 year old with big boobs on tinder says she doesn't feel too good so instead of going on a date we should just hang out in her dorm room, and that her friend's going out and she'll text me when she leaves. and it's leg day. should i hit legs, or save my energy?

>>38465505
Everyone must hate me at my gym

>I take our heavy Dumbbells (we have 100kg Dumbbells) and I don't put them back
>I throw the METAL plates down to the ground
>I leave Dumbbells on benches
>I sweat like a pig on everything
>I never put plates back
>I do rack pulls and bend the bar

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https://www.youtube.com/watch?v=KDZoNsG6-D0
>post isleys face when he realized norris tested natty in this meet

>>38465515
My dick works thank you very much

>>38465524
Save energy.

>>38465515
Yep. Benching now. 210x9 coming up in 15 or so

>>38465303
Because it's an oft repeated and rarely challenged meme.

I bridge four times a week and flex my glutes really hard when I bench. Means I can have my hips higher off the bench.

>>38465589
I'm going to add 10kg to my bench in 1 month.. M as an intermediate

>>38465431
Squat right? Nice lad

>>38465613
Good luck on your coming pr at 2pl8

>>38465623
120kg.. M

>>38464284
where are you from? This is an interesting set up...

>>38465573
I'd be interested to see how many times you could do 210 with a 1 second pause on bench instead of tng. Good job on the squats. It's funny how close our lower body lifts are. I squatted 255x10 last time I did a 10rm.

>>38465623
With a pause.. M

So if I'm running Sheiko with a 250 bench max and I find benching very easy in spite of pausing every rep, does that mean 250 should be 100% possible come maxing day? Maybe 255-260?

I never maxed on bench and assumed my max was 235 via 1rm calculator so I have no clue where I stand.

>>38465655
>Mfw 5/3/1 unironically taught me how to try harder
I'll do the one second pauses, only for you lad. Not going past 9 though, no reason to.

>>38465652
i'm from France, and this is my diy wooden squat rack, in my basement

How do I customize the Triumvirate 5/3/1 to be 3 days but still include OHP?
Also, how do I combine running 5/10k with strength training?

>>38465694
you should probably buy a proper one

>>38465655
>>38465676
Got 9 with pretty much no problems. Easier than I thought it'd be.

>>38465524

I personally feel a lot more pleasure having sex after legs day, but if you're going to be doing some super acrobatic shit in bed you may want to save your energy. If not, I'd go through with the workout.

>>38465772
Damn, mirin'

Unless it was paused like that last paused bench video you posted, kek.

you can totally tell twink alex and fat retard are gay for eachother but theyre both closeted homos who dont realize the reason why they cant cum with a girl is cause theyre gay

>>38465781
Pauses were definitely longer

>>38465811
>>38465781
>>38465772

https://www.youtube.com/watch?v=Ww9S7YWD-Ew

this is you two apparently

>>38465847
Fat retard & Alex = most cancerous beta gay couple in plg

>>38465857
Why is it do the new trips just get worse and worse every year? is it just me?

>>38465891
Dude why cant i ever cum when im with a girl wtf

>>38465883
There are peaks and troughs. I think this is a trough.

>>38465914
Deepest trough in a long ass time tbqh

think i got a hernia lads, although its a very minor pain and theres no bump so idk, started using a belt recently. Anyone with a similar experience? Definitely gonna see a doctor just curios to see how fucked my training is

>still no plg bf

le sigh.. maybe when I get my squat to 4 plates..

>>38465914
>>38465919
hehe wanna see how deep my trough is in my long ass ^_^^

>>38465524
Squatties before hotties.

I mean that literally. Legs first.

>>38465921
Lost of discussion about this last thread, take a look at the last thred, you'll fine a big wall of text, very useful for you.

I've been doing PPL, except replacing pull with rockclimbing

What does /plg/ think?

>>38465524
Gotta squat first so you can activate your glutes properly before you thrust

>>38465943
Enjoy lmao no back

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>Marcel
>garagebro
>AvonSquatsdale
>HumanWaterballoon
>NarcolepsyMasterRace
>OCDBro
>Chestbrah

these are names some of you may not know but they were around when i first tripped. these guys were the perfect balance between actual lifting and shitposting.

>tfw all i do is post girls

>>38465951
In the words of the all knowing Poutine, be the change you want to see in plg

>>38465951
>chestbrah
literally who

>>38465963
Zyzz's brother

>>38465959
>words of all knowing poutine

Yeah about that, I see that same phrase "be the change you want to see in the world" primarily on 16 year old girl twitter and instagram accounts

>>38465951
Now we just have closeted faggots like alex and fat retard who are so oblivious to themselves they still cant realize the reason they cant cum from a girl

>>38465959
in the words of the evangelical sean, "i have seen this posted on so many 16 year olds' instagrams lmao"


>hit update
>see this
>>38465976


top kek

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>>38465948
????

>>38465990
>i have seen this posted on so many 16 year olds' instagrams lmao
i must have been drunk last time i wrote that cause i thought this was the first time i wrote that lmao

>>38465951
ocdbro used to live near me~~

>>38465927
Nice try anon

>>38466006
Sean has an Instagram account and he follows commissar ;^)

>>38465927
I can't squat 4 pl8 either.. That's not gonna help.

Also, thanks for the laughs Sean. Literally kekked out loud.

>>38465936
Couldnt find anything on hernias, just back pain. You mean the one with Hack as the op, right?

>>38466045
Are you okay with cut Jewish cock?

>>38466054
I read this as herniated disc. I am so sorry. See a doctor anon.

>>38466006
Hey Isley,do you happen to know what kind of pain Virtus suffered from due to his inflamed si joint?

>2 sets of 5 down at 330
Wew this feels hard. Hamstrings still kill, but don't appear to be impeding anything too much.

>>38466071
No

and I'm not asking him.

>>38466071
>what kind of pain

Extremely.. painful

>>38466083
u u
u


u

>>38466077
>>38466071
Yeah I wouldn't want to bother him either,I just haven't seen him in a while and had a question.

>>38466077
Haha your being mean to other people for what i did haha

>>38466102
What did you do?

How much more can you lift deadlifting off of blocks (below knees) ? Aproximately

https://youtu.be/jr4tLiSQm1o

How does my form look?

Hi, I'm BraveLemon.

>>38466222
Bye

My perfect gf
>Brown hair / Hazel hair
>light brown eyes
>full pink lips
>wears no make up except maybe for eye liner, or something to exaggerate the eyes like an animu girl
>5'8 or bellow
>soft feminine voice
>athletic body type, fair bodyfat, not lean
>defined face
>small breasts (a must)
>large but proportional ass
>not huge but larger than normal quads

IF YOU KNOW ANY WOMEN LIKE THIS PLEASE LET ME KNOW

>>38466222
Hi, BraveLemon. You're very brave putting a trip on here. I hope all of Sean's shitposting won't make you sour.

>>38466220
How tall are you little guy

also why are you deadlifting with adipowers ;)?

Hey

>>38466260
Holy shit I did just accidentally describe trappy

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>>38466220
Don't deadlift in heels near me or my wife's son ever again.

Also you should try resetting a bit more between each rep. You look a little pitched forward but that's probably the shoes, deadlift in flats next time.

>>38466268
Yes

>>38466280
I was describing a (real) girl I knew IRL
you jealous I know a female trappy chan IRL?

>>38466268
its okay theres enough trappy love to go around for everyone

>>38466271
He's READING a COOKBOOK


Still better than Hancock unironically reading TRUMP

>>38466288
post her pics

sean get in here hahahah they're literally obsessed with us

>>70782058
>>70782058

>>38466299
Why so jealous of hancott ?

In fact i distinctly remember a video where you tried to banter him and then he's like "say that again and ill punch you in your face" and you immedielty shut up like the little weasel you are

>afraid of a 74kg person

and you try threatening me
kekekeekekaroony

>>38466306
woops, dumb me

>>>/sp/70782058

hey could it be that my knee sleeves are causing me knee issuses? I feel pain on the top of my knee during squats and it feels worse after a session with sleeves compared to the session I had today without. Coincidence?

>>38466313
he's just complimenting us though

>Jonnie candito thinks Isley is autistic for posting a video of him without him knowing
>JP thinks isleys a faggot for recording him in the shower
>Hancott thinks Isleys a jackass for threatening him
>The entire British powerlifting team thinks Isleys an ass for punching a girl
>PLG thinks islets an ass in general

Poor George.

Those EMOM deads were pretty fun, would do again

>>38466329
>>Hancott thinks Isleys a jackass for threatening him
No no, hancott threatened isley once isley failed at banter and fitting in

>>38466329
clearly he wants to be hated though. how else can you explain behaviour like that? if he wanted to be liked he wouldn't act like a total ass 90% of the time.

>>38466329
>>JP thinks isleys a faggot for recording him in the shower
No he doesn't, he thinks I'm a racist for getting drunk and going full /pol/ in sauna and telling people they're not white.

Hancott doesn't care about me because I'm a rubbish powerlifter

The rest of its true or true enough.

>>38466074
>Hamstrings still kill, but don't appear to be impeding anything too much
one of the wonderful lessons garagebro taught me was that soreness =/= can't lift.

on his advice i went to the gym with sore hammies and pulled a deadlift PR (375 beltless at the time) lol

>>38466367
I still like you. Plg would be very boring without your banter

>>38466101
Yoyo
Basically, pain in the SI joint area when bringing my thigh close to my torso, also it hurts when I lean forward with a weight on my back. Nothing too bad, but it's been so long since I've been able to train properly

>>38466386
They're better than they were though. Was absolutely ridiculous the past couple days. Speaking of deadlift PRs, suggestions for my PR attempt in a few weeks? I was thinking 440

>>38466396
>also it hurts when I lean forward with a weight on my back
I have an extreme version of this where picking up 5kg hurts when hinging

Planks and side planks are the only thing giving me relief

>>38466396
i have exactly the same thing
what did you do about it?

>>38466311
holy shit I remember that lmao, can someone link it

>>38466403
depends, what's your best set in the past 2-3 weeks?

>>38466396
I see,I have pain all over my erector spinae and in my lower back(basically the opposite side of obliques).
It only happens when I hyperextend or move my torso to the sides.
I asked because I realized the only movement I can do without pain is the front squat just like you but I guess I haven't found the cause yet.

>It's been so long since I've been able to train properly
I feel you,I have been training through this since February.

Thanks for the help,I hope you get well fast.

>>38466416
Shiet mayne, sorry about that, I'll definitely try some planks tho
>>38466422
No idea how to fix it unfortunately, since I've been in pain for over 2 months now. I can train semi decently (albeit with light variations) after warming up by doing some cardio, leg raises and hypers supersetted, and hip flexor stretches. I really should just give it a rest, but it's easier said than done

>>38466367
stfu weasley

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>>38466437
345x10 lol, and my program doesn't really have me doing anything very stressful. Input max was 415, thought it was a fairly reasonable estimate.

>>38466457
Our pain is the same but I chalked mine doing to a disc injury instead of SI joint injury.
Everything from here
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

Is helping a lot for my injury, maybe it will help yours?

>>38464237
>weak as fuck tripfag
>low volume
>2x a day training

what u doing man

>>38466403
9 weeks ago I pulled 380x5 with the last rep being a really slow grinder. Then the next week pulled 420 without much trouble then failed 440. Based on what you've said I would try 4 pl8 first and see how it feels.

>>38466479
>I chalked mine doing to a disc injury instead of SI joint injury.
what did your doctor say?

>>38466461
i'd say you can aim for getting 425 for sure, and then based on how it feels you can just try 435, and if that goes up reasonably well you can either go for the 440-445 full autistic psyche up 10 RPE pull. but IMO, 5lb increments on deadlifts are pretty wasteful

>>38466517
;^)

>tfw only could do chins with 62.5 x4 again
Gonna deload by 5 lbs and see how that feels.

>>38466479
Lmao, I thought my disc injury was my SI joint.

>>38466505
>>38466521
Ok, thanks

>>38466457
yea I know that feel
I know I should stop squatting but i'm right into candito 6 week and I don't wanna stop

>>38466537
What's the chances 4 people from plg hurt their SI joint at the same time?

>>38466205
well when i was pulling 365 as a max, i had rack pulled 390, but i haven't done them ever since for max singles. later on though, when my max was hovering around 420, i had rack pulled 385x3 and floor pulled 375x3.

>>38466505
>380x5
>430x1
395x3 for 425 max.

>>38466479
Noice, I'll definitely try it tomorrow morning. McGill's the shit

>>38466537
a better 'thanks' would be giving me a bro-tier back session to do today :)

When bracing do you push your stomach our or pull it in? I can't figure which is better.

>>38466552
I wouldn't think it would be that unlikely. Not that I hurt my back at the same time as you guys. That was two years ago for me.

>>38466574
Weighted chins, rows (doesn't matter which), snatch grip deficit deads, heavy ass rack pulls

>>38466594
breathe into your belt if you have one, otherwise push air against your core if you have one

>>38466554

Yeah, I'm pretty sure 430 was my max. On the sheiko I'm running, I inflated my max to 430 since it was too easy and now it's pretty easy even with the inflated max.

>>38466597
I don't use a belt. My brother (who is much stronger than me) breathes in, and that AthleanX guy made a video about it recently, saying that you're trying to contract your TVA which makes sense, but many other people say that you're supposed to push your stomach out.

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Hands feels pretty kill after chins lads. Need to get rid of some calluses when I get back from the gym

>>38466706
You shouldn't actively be pushing your stomach out. Breath into your stomach so it expands, then brace. This should cause it to pull in a little. Imo, you shouldn't force it to pull in.

>>38466734
just told prutus you chirpsing on his bird

he's gonna use you as his dl platform ya hear, and it's PR day today >:}

>>38466596
sweet, thanks

>>38466734
Trip on Isley

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>>38464933

what

How does one avoid the butt wink ?
Only doing lol 165 lb cause I avoided squats forever.

My back is starting to get really thick from DB Rows and Reverse hypers.
WOULD RECCOMEND.

Reverse hypers > Good mornings, RDL, SDL e.t.c

>>38466800
No problem, be careful though friend. The increased memeage can lead to injury if you're not careful.

>>38466883
More forward knee travel, proper bracing, proper hip hinging, shoving knees out

>>38466734
BACK THE FUCK OFF

THAT'S MY WOMAN

>>38466784
thx m8

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Thanks esme for this cute

Thanks Esmeralda for BEING cute

>>38466808
>>38466915
Trip on Boardshorts

My back is getting so fucking thick from DB rows and reverse hypers. Sheeeiiitttt.

I need something for traps now

I keep getting elbow pain whenever I get back to lowbar squatting, doesn't matter how wide I grip or how much I chalk my back

what do?

>>38466941
Do high bar. It's better for your back.

>>38466913
Wait youre not me

who here
>progressively cheat row more and more weight so they can do the heaviest dumbbell at the gym eventually then work on form.
idk if its a legitimate strategy but my back feels pretty fucking juicy

>>38466958
You are not you

You are me

>>38466962
cheat row feel good i feel u senpai

>>38466969
If I'm not me, then who da hell am I?...

>>38466962
Dood I do this, I go really heavy and instead of increase the reps I try to better my form the next session lol

My back is also thick

>>38466982
i think its the main contributor to my grip strength as well

>freshman at Uni
>gym finally opens up
>got into powerlifting about a month ago
>everyone at college lifts, but everyone is a curlbro
>actually really happy about this because a bench or squat rack is always open
life is good

>>38466935
Farmers walks

>>38466941
Thumbs under or over? Wraps? How good is your shoulder mobility (specifically your external rotation)?

>>38466962
So what you're saying is you're basically doing Kroc rows, or at the very least, doing what Matt Kroc did before he came up with them.

>>38466962
you should see me doing barbell rows I use more leg bounce than an oly lifters clean mate

I'm going to switch to lowbar wide stance squats from highbar squats with a narrow stance in two weeks. How should I go about doing this? How much more should I expect to squat? The most I've ever lowbar squatted was 1 plate just to see how it felt, but I feel like with much more weight it'll not be comfortable

>>38466985
You're going to Rutgers NB right? D-do you wanna lift together...

>who here /cheat reps/?

Builds more muscle than low weight good form that's for sure

>>38467010
maybe 90% of your highbar? it'll catch up quick I imagine

>>38467016
Are you cute?

>>38466962
Tried to keep my pendlay row weight the same as my bench, but it progressed into a yates row. I was more ashamed that my form was compromised than anything so I'd rather lift 80% of my bench and not cheat.

>>38467024
I regularly cheat with a little loss of bum contact for the final rep of bench

shh don't tell mr ipf though, it's our little secret ;}

>>38467066
lolfed pls go and stay go

check ur email

EVERYTHING IS GROWING

EXCEPT

MY CHEST


AREEEEEEEEEEEEEEEEEEEEEEEEEE

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What's better? Speed deadlifts or paused deadlifts? Why?

>>38467153
Speed work doesn't work
Paused deadlifts destroyed my lower back

GLHF

>>38467129

Have you been exercising your chest? Are you just getting fat?

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>Haven't lifted in 3 years
>used to compete in juniors
>had to drop all of that to make cash
>have cash, but not strong anymore went from 105kg to 85kg
>don't want to show my face again at the PL gym after I left them
>want to get stronger

I understand I will have to get a homegym and train like garagebro
So whats approximately realistic price and quality I can expect for following:
Powercage able to withstand following weight
8x20kg
2x15kg
2x10kg
2x5kg
2x2.5kg
2x1.25kg
Grand total of 227.5kg
Rubber mats
Most cash goes into the barbell so obviously eleiko one from gazzillionth year B.C.
shit tier bench
I don't have any training spacet for now, but I was thinking about building a shack, insulating it myself and doing the roof too. For light I will get one of those fisherman bulbs that you can put on batteries. I have a pretty solid base outside my backyard, so I don't think this will be much of a problem.
And most of all whats it like training alone. I generally like solitary spaces and activities, but I don't know how it feels when theres no one enthusiastic about it around you (same as usual golds gym).
Shoot away bros.

>>38467129
See >>38463805

>>38467153
I'd say paused, because they force you to maintain form. Speed work is usually done with lower intensities, so it isn't as specific, iirc.

>>38467235
Yeaah booy my chest is growing but I can't see it cause I'm too fat
It feels thick and full but I can't SEEE ITT REEEEEEE

>>38467153
Speed for some light recovery.
Paused for technique and core stability.

I'm more inclined to think that the "speed work" doesn't inherently make you faster. It's just practice with lighter weights imo

>>38467252
>don't want to show my face again at the PL gym after I left them
shit happens mate
if thats where you liked training go back
im sure you made friends there that would like to see you again
and its pointless if your waiting til youve got your strength back before you return
youll be back within a a few months

Got 185 lads

Tried 190 but could tell I wasn't gonna get it without making my back all spaghetti

calikid, check it

>>38464933
Its like one of those new years SIR comics.

In the past 3 months I've had
>3 reoccurring night mares
>3 sleep paralysis

I feel trapped and my sub conscious is ducking with me

>>38467443
whats the nightmares?

Cuck kid check ur email

>>38465951
The girls are appreciated.

>>38467352
Nice. But do you really do this? Go for a PR and if you hit it go for another??

>>38467005
thumbs over rippetits style grip, my shoulder mobility is shit but ive been working on it. Any stretch you specifically recommend?

>>38467473
I'm in my house, which doesn't look like my house but over time it turns back to my house, it's different every time, once it was a mansion and I was throwing a house party, another time it was a game show room, but eventually I realise everyone I'm speaking to isn't real and they're actually ghosts, and when I realise they start screaming really loud, they gas me so I can breath, they chase me and they hold me so I can't escape.
Whenever I see someone I trust or love they are a zombified dead version and they grab hold of me and trap me, I don't know they're zombies until they get close, from far away their look normal.
As I discover they are ghosts they get progressively worse and violent and my house starts turning back to normal, and eventually I can no longer turn on the lights and I can't leave my house because I feel like there's a force stopping me but I have no idea what.

That's what I can remember. The sleep paralysis scares me every time, I had it last night and it was the longest I've had it so far, I get super uncomfortable and I always think it's going to last forever.

>>38466396
Chiro told me it might be 12-18 months before I'm """fully recovered""" which is up to 98% where I previously was, whatever that means

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>>38467300
Its not that I don't like them, but I'd be starting from literal zero. Minimally Would take me a year to even get back to 80%.
I don't mind working for it all over again, thats the least of my problems. I think it would suit me to have my own gym because I live in megacity and it takes an hour to and hour from my gym because I live in the outskirts.
Home gym is literal 15 second travel to the shower and to my room.
The guys there may want to see me, but I don't feel even remotely motivated near them while I start from zero and they are pulling 300+kg weight. Not really that big on socials even though the banter is great, but it can tire someone.

So I Concluded pros and cons of training in homegym

Pros:
-Strictly bussiness (training)
-No travel time
-Solitude
-My own music banging

Cons:
-no one fired up about it around
-no banter
-investment at the start

I think I will go with the homegym, thanks to this, I have never tried it before, might even change the way I train. I'd love to have ability to just go whenever I want and fuck around with my technique and experiment as much as I want.

>>38467560
Why not see a physiotherapist? You do realise a chiropractor is "alternate medicine" and not regarded with value in the health and science community?

>>38467535
I have a dream book right next to me. Let me check it for you.

Yep just what I thought, latent homosexuality.

Were they scary ghosts? This says you're super homo. It also says that you wouldn't have these dreams anymore if you could bench more than two plates.

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>>38467528
I had your pain using ripgrip this is what I usd now and I have no pain

>>38467584
h-how does it know

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>>38467528
This also worked when I had no straps.

>>38467603
Me too lass. Joint suicide? Srs.

>>38467535
what happened to going to the army?

>>38467634
I don't remember

>>38467561
>but I'd be starting from literal zero
so?

>Minimally Would take me a year to even get back to 80%.
literally wouldnt

but fair enough, i cant help with home gym stuff

there is a guy with a state of the are home gym here tho ;^)

On the chance it wasn't a joke, whoever just wrote about killing themselves I want to talk.

>>38467561
powerlifting gym > homegym > commercial gym

Having strong people around to train with WILL make you stronger. Numerous studies have shown this.

>>38467603
goodnight joe

1. what are the long term effects of using a fat cambered bar for OHP instead of a normal bar? I'm doing SL 5x5

2. is resting longer than 4m30s between sets (after failure) bad for some reason? I have a home gym and can rest as long as I want without interruption

>>38467603

If you're not too busy being selfish, consider the following:

Make sure you make arrangements for your next of kin. Leave a will. Also, don't make a mess. some schmuck has to clean that up.

Also seek professional help blah blah blah.

>>38467700
Oh it was a joke, p-phew. You honestly had me really worried, I was thinking about who usually trips around this time and was like... Shit.

>>38467528
Not so much a stretch, but face pulls/band pull aparts/band external rotations do the job nicely

>>38467699
>Fat
Could be rougher on your wrists

>Cambered
Could fuck up your balance

>Rest
Take as long as you need. Up to 10 minutes if they're really difficult sets, sometimes even longer.

>>38467300
>I'm sure you made friends there that would like to see you again

this happens at gyms? :'<

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whats everyones deadlift?

>>38467723
it wasnt a joke I didnt mean to put that image on the post, I have a macro for it and pushed the wrong hotkey

>>38467669
It took me 3 years to pull 5.5 plate being 19 y/o.
I don't see how is it possible to do the same in 1 year.
Sure I might know the what to do and what not to do, both technique wise, programming wise and eating wise.
I don't mind starting from zero. But I don't think I'd be able to keep my discipline long enough to get decent near guys pulling triple the weight.
Alone, I don't mind working for it as I have no one around me to compete against except myself. I did it the same way because at the gold gym that I started there was no one there to compare because no one did more than 2 plate anything.
Thanks for the push in the back. I will definitely get stronger.

>>38467515
I tried 190 first Tbh

>>38467743
Don't do this to me lad, come on.
https://desuarchive.org/fit/search/filename/KnutRaspberry/

You're pretending to be fillip. I'm sure.

>>38467738
157.5 but I tell everyone it's 180

>>38467729
yeah i would almost expect it in a powerlifting gym
but even in my gym i usually always have someone to bant with
just talk to people you see there often, also helps if you are gym strong, people are usually very open to talking to you then

and im not exactly a confident social person outside the gym

>>38467726
Thanks. I have no problems with the fat cambered bar OHP besides failing 2 reps today. Was just wondering if my progression would be slower or if it's better for the core of if my 1RM will be lower.

I have more trouble with my wrists while squatting. I have trouble removing all the weight from my wrists, because my forearms seem quite long.

>>38467738
bad

>>38467746
>I don't see how is it possible to do the same in 1 year.
its always comes back quick, remember me when you get back there

>near guys pulling triple the weight.
m8 it all really doesnt matter, maybe that training environment will help you get back

but you mind is made up, and a home gym would still be pretty nice to have even if i still went to the gym most of the time
all the best lad

>>38467738
0
I can't deadlift

>>38464933
>none of us is as dumb as all of us

>>38467746
shit comes back crazy fast, I took two years off and am back to where I was in just six months. You could maybe even do it quicker. it'll feel like you've just got godly genetics, linear progression goes on for so much longer the second time, and you'll almost never deload.

doms is fucking lethal the second time though, your improved CNS will make you pull much more than your untrained muscles should cope with, lasted like three days and felt like my legs were going to drop off. rippletoe talks about it in pp even, it's pretty nasty.

>>38464481
>what's your experience with this

I'm just a naturally good diddlier.

But I love hang clean pulls for the upper back work and I'm working on my poverty squat pretty hard and my deadlift keeps increasing with it.

das it

>>38464326
Used to have ITB problems from running years ago. Rolling it out, painful as fuck, but made a big difference. Ideally see a physio/podiatrist if you don't live in retard yank land where it'll cost 100k. Some real treatment will speed up the recovery, but if you're broke just foam roll the shit out of it and ease back into it. If it's similar to running cause check your shoes, chances are you are rolling ankle inwards too much (pronation) and this causes the ITB to get over worked

>>38467746
Home gym is a great way to go, IMO.

You can get a basic setup for somewhere around $1,500. The convenience is really worth it as you grind your way back to where you were.

Then you can head back to your powerlifting gym on your high-intensity days, or on days that you plan on maxing out for the bants and the encouragement.

It is true that you'll have to adjust to a home gym. Sometimes it is tough to get excited when you're all by yourself. It helps if you have a good sound system and some good Tunes picked up.

Good Luck homie

>>38467773

Trip on, Lith.

>>38467945
>tfw dad gave me his entire homegym

>>38467952
That's a good dad. Any father that helps his son be a better man is a good father.

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Is this an acceptable amount of bunching?

>>38467974
You made Bodorio kill himself, literally, I hope you're happy.
>joe said you're triggering him by saying sheiko isn't for general strength
>bodorio takes his trip off and posts about killing himself

>>38467982
That's way too loose. Your lower leg should be purple.

Night night spoonfu ily

>>38464933
........................................
wot

>>38467992
why would bodorio care about general strength lol

>>38467982
It looks fine. But it all depends on whether you using it for warmth, or whether you're trying to cheat pounds out of it.

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>tfw a hamstring cramp ruins your bench AMRAP set
Is there a worse feeling on earth?

>>38468140
Cancer I'm guessing

>>38468140
Trying to grind out a deadlift rep that's pulling on the hairs and skin of your leg is pretty bad.
But yeah, I think cancer is the worst.

I wanna be your vacuum cleaner, breathing in your dust.

I wanna be your ford cortina, I will never rust.

If you like your coffee hot, let me be your coffee pot.

You call the shots, I wanna be yours.

I wanna be your rain coat, for those frequent rainy days.

I wanna be your dreamboat, when you wanna sail away.

Let me be your teddy bear, spoon me with you anywhere.

I dont care, I wanna be yours.

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>>38468151
>>38468207
I think you are both wrong

Tomorrow is the last day of sheiko medium large load prep cycle 1. Should I increase weights by 5kg after that?

>>38467738

140

>>38467738
0. I also can't deadlift.

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>>38467726
so i almost vomitted, AMRAP chins at 3, and i found out today that my floor max has surpassed my block pulls. also, 30lb dumbell rows are harder than a 350 squat. fuck back, man

>>38466962
well considering my strict barbell rows 95x10, i guess i should start cheating the fuck out of my rows

>>38467561
Man fuck all this talk, having a home gym if you can afford it would be the shit, I often find myself getting fired up as fuck like jumping through the fucking roof ready to deadlift or whatever then the fifteen minute drive and sterile y kill my shit. I mean a PL gym might be different but if i was weaker then everyone I would feel anxious af. A home gym you can fuck around and lift whenever you want and do whatever. Your technique is guaranteed to get better, you can throw 135 on the bar and practice squatting or whatever whenever you want to. For learning the skill component I dont think theres a better way. Also you dont have to fuck with any headphones pulling out bullshit. The only good thing about the gym is the latent horniness from all the scantily clad women that you can channel into your lifting.

>>38468304
Dooooooooood WHAT. Fix that dumbbell row. I'm getting amazing progression for 3x5 at your 5RM followed by 3x10-12 at a lighter weight that you can do for 12 reps

>>38468326
yeah it's gonna come up, i just have never made 'back' an integral part of my training. nevertheless, seen good bench and deadlift gains so iunno man. i'm just doing it cause it's shameful to not be able to row

on that note, how fast did /plg/'s back volume progress? i would love to be able to row 2pl8 for reps by the end of the year desu

>>38468304
I can squat 350lbs (160kg to be precise) and my dummbbell row is 132lbs for reps. Fix that snit mayne.

>>38468322
>The only good thing about the gym is the latent horniness from all the scantily clad women that you can channel into your lifting.
gym bant and having people around you with the same goals are the best things about the gym
i feel sorry for you lads that dont have this, if you go to health clubs for old fucks its your own fault tho

>>38468013
sheeeit. Well this is the only size that will fit me. Pull it up more?

>>38468030
I like the warmth but honestly i wanna cheat pounds out of it. Should I just pull it up as far as it can possibly go?

I just got these and havent squatted with them yet but I tried them on today and did some BW squats and they felt so nice im thinking i might wear them tomorrow for ID... :0

>>38468361
honestly bb rows should progress straight to 1.5pl8 3x5 linear no problem if you train it like your bench, I'm shocked yours is so low

>>38468377
They're fine. If you're desperate for every last gram of assistance, you should go with the tightest size you can still pull on by yourself, but that would make them a colossal pain in the ass to use on a regular basis.

>>38468377
>Should I just pull it up as far as it can possibly go?
not sure how strictly enforced it is, but there is a rule for having knee in the centre of the sleeve so same amount of material above as below

you arent going to get much out of them anyway
do you have to fold them over to pull them on ?

>>38468404
>if you train it like your bench
>if you train it
>implying

>>38468363
how much /diddly/

>>38467945
I don't think I will ever leave the homegym. It might seem like a cocoon where progress is endless. There is no barrier between me and progress.No way to say I've got work to do I can't spend 4 Hours on gym trek+ training. No nothing. It sounds quite neat in my head.
>>38468322
I never learned anything from any other powerlifters at my gym, they are dumb as bricks with 0 technique and I was correcting them with most advices. They just retard strength the weight, there is literally 0 technique to their chimp outs.
They are great for fun, sometimes douchey, they fire everyone up, even for 150kg deadlift.
They only present milestones for me to defeat honestly.
Nothing more I can gain there. Training in peace seems to be the best way. Much more benefits with small consequences.

>>38468304
I can comfortably row the 50kg dumbells at my gym and i can squat 4 plate and change.

>>38468304
Why is your row so weak? And what do you mean by amrap chins at 3? 3 sets? And back is ezpz, you should have no problem LPing your back work.

>>38467820
Sorry for not responding before, somehow missed this. Iktf with the long forearms, just gotta change placement and stuff. Thumb under or over?

>>38468361
Pretty quick, 5 lb LPed my way to 185x3x5 before I hurt my wrist.

>>38468429
>Tfw db rowed 80s for 3x8 before I could even squat 3pl8

>>38468413
Ok, thanks.

I'm an XL (in the middle of "tight fit" for it) but I sized down to an L and had to return them. Immediately knew putting them on they werent gonna fit. Leg starting losing circulation...

>>38468419
Never knew of that rule tbqh

>do you have to fold them over to pull them on ?
It's possible I could get them on without folding, but
it would be very painful.

I kind of like these sleeves because I feel like I might be able to use the bunching to sense depth? I also realized just squatting with them barefoot that my sense of proper depth compared to PL depth is hugely distorted.

>>38467805
I am confident and social outside the gym, regularly go out with friends and such, I'd say I get on with most people I meet, always have a few to go out with in the weekend, had multiple relationships with real 3 dimensional women and whatever, I'm really no social outcast I don't think

being in the gym I just clamp up and don't talk to anyone, nobody talks to me. stare autistically at the wall during rests etc

I've been going to the gym too long to make friends I think, everyone comes with their friends and talk the whole time, I normally don't even chat to the receptionist. they must know me by now, I've been coming near daily for years now, too far into the "gym autist" persona to get out now. got to accept what I am, the loser that people wait ten minutes before using the squat rack after

>>38468463
>rowed 80s for 3x8 before I could even squat 3pl8
I can barely squat 2pl8 and can db row 100s 4x12 slow and controlled. fml

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>all this talk of DB rows
Check your DYEL privilege. I had to give them up so long ago.

>>38468516

>>38468516

>>38468516

>>38468516

>>38468516

new thread

>>38468516
>>38468516
>>38468516
>>38468516
>>38468516

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>>38463875
>He's just not coming often anymore.

Maybe you are just poorly informed?? Any of the girls at his club could assure you that isn't the case ;))

>>38464334
>what is hand care

>>38466596
Where is you weighted chinup at? I remember being at the exact same stage as you 2 months back with overhand grip. Just want to compare progress.

>>38468908
Stalled at 62.5x4 at the moment, but not too bad considering I was fatigued from squatting, benching, and sumo deadlifting before even attempting it today.

Last for Livia