/plg - Powerlifting Generally

>>38524949
Just look at the actual numbers dude.

Heavy lifters squat less relative bodyweight than light lifters.

I've strained my lower back and squatting is really uncomfortable. How do I rehab it?

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reminder that Sean is attracted to young, barely legal boys

>>38525008
PHYSIO
H
Y
S
I
O

good morning plg !! I didn't get much sleep today :/ looks like I'm failing bench again today

>>38525016
Classic Sean

>>38524949

Easiest answer is diminishing returns at heavier weights because of natty limits.

Also, if you weigh more you're technically squatting your torso and up too.

Lastly, to a certain degree your bones alone can support a good amount of weight. Untrained dudes at 60kg can probably squat 60kg the first week.

>>38524949
If you're actually interested and this isn't poor bait, just google it. There's no shortage of information on strength scaling.

>>38524949
the strength to weight ratio graph is not linear. there's a reason why most male gymnasts are 5'5">

Lifter A weighs 70 kg and lifts 210
Lifter B weighs 150 kg and lifts 450

Now go ahead and tell me what takes more dedication? What is more common? Which one is rarer and harder to achieve?

This is why bw multipliers are wrong to use, since it would seem the lighter lifter is stronger, yet we all know a 450 deadlift can be done only by a few select men. 210 kg a 70 bw is impressive but is still common in the PL world yet it would seem they are equally strong. This is not the case imo

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Phil is immunised against all dangers: one may call him a scoundrel, parasite, swindler, profiteer, it all runs off him like water off a raincoat. But call him a Finn and you will be astonished at how he recoils, how injured he is, how he suddenly shrinks back: “I’ve been found out.”

>>38524949

Diminishing returns

>>38525165
>Untrained dudes at 60kg can probably squat 60kg the first week.
There's a fucking meme on /fit/ about a guy that went to the ER because he tried a "bodyweight" squat in sandals on the first day in the gym.

>>38524949
It may have something to do with a natural phenomenon of changing size/surface area ratio as you make things bigger.

>surface area of a sphere has a r^2 factor
>volume of a sphere has a r^3 factor

therefore the ratio between size and surface area is r^3/r^2=r. As you make something bigger and bigger, the ratio grows, meaning that volume-related factors dominate surface-area-related factor. A volume related force is like weight, and a volume related force is like the adhesion of water. This is why water spontaneously runs up a paper towel, but it doesn't spontaneously run up a drinking straw.

Also why ants can pick up many multiples of their weights, but an elephant can't pick up another elephant.

The same principle might be causing the change in strength in terms of bodyweight-multiples in your powerlifting data.

I'm thinking about trying Hepburn for my pressing but with 5x2 instead. I am going to replace bench with push press anyway since it's better for my goal.

PP/OHP/Rest/PP/OHP/Rest/Rest

I am not sure what I could do about squat though. Do you think squatting on the days I press would be okay 4x week working to a max and doing backoff sets? I'd pair PP with BS and OHP with Front squat?

If you had to choose, would you rather DL after front or back squats?

>>38525435
It took this long for someone to bring up the square cube law

Shame on you plg.

>>38524949
Wilks made a mathematical fit to the powerlifting world records and gold medals of the 80s powerlifting and assigned a world class score as being 500.

The coefficients are derived from a curve of best fit to old powerlifting results.

>>38525422
he probably wasnt 60kg then

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>>38525435
You smart.

During deadlift you externally rotate your arms to "lock" your back/engange lats

Mike T says the stronger you get, the better you get at getting tight and locking everything in.

Do you liteally externally rotate your arms as hard as possible to get as tight as possible?

>>38525435
>This is why water spontaneously runs up a paper towel
I thought this is capillary action unless I'm not understanding something.

>>38525612
yes, and capillary action only happens because in small 'columns' (the gaps between the fibers of the paper towel) water's adhesive force overcomes it's weight force. In the similar case of a drinking straw, the column of water is much wider, and the water's weight force overcomes the water's adhesive force.

>>38525530
Is wilks gonna update the formula soon? I think I recall someone (You?) saying so.

>>38525884

He apparently wants to update the formula (mostly because of how outdated the data is) but doesn't really think he has the time or that the IPF would actually change over. That's all secondhand though.

anyone in the southeast want picking up to go train??

>>38525464

Bump urgent need to lift today.

Does this seem retarded or ok?

A. Push Press, BSQ,
B. OHP, FSQ, DL

ABxABxx

Pressing follows Hepburn progression, Squatting follows daily max and back off style and DL will be a nuckols template.

>>38525954

Honestly sounds like it's going to be a clusterfuck of competing goals.

>>38525954
questions you need to ask yourself

1. WHY are you doing those specific lifts
2. WHY are you doing those progression methods for those lifts
3. are you addressing your specific weaknesses

>>38525971
>>38525954
if you cant explain the whys then yes its retarded because you dont know why you are doing it

Sup dorks

Never done anything powerlifting before, been on pplpplx for about a year, had an athletic base before

Currently 18yo, 5'10, 82kg/181lb

Lifts:
B: 90kg/200lb x5 touch and go
S: 150kg/330lb x3 below parallel
D: 165kg/365lb x1conventional

My question is, there's a novice competition in 8 weeks, and if I went, would I get absolutely stomped? Is it worth the $50 entry? I don't know how good my lifts are compared to other people

I also know my bench is behind, it's because I have a massive butt/legs

Will post ass if I get good advice

>>38526043
its a novice comp, its designed for you

>>38526043

It's a novice comp. No-one will give two fucks about what you lift or where you place.

>>38525978
Where were you when I needed you for 3 weeks straight

>>38525964

Exactly what I'm thinking myself.

>>38525971

I know I'm in PLG, but I do not bench and my poverty gym makes it impossible to bench. I really only care about my OHP and squat. I haven't pulled for months but I realize I should probably start to prevent imbalances since my squat is now stronger than my DL.

I'd like to prioritize my press but still have a strong focus on my squat and DL for my lacking back and posterior chain.

I've read Hepburn is great for pressing, before this I was squatting 3x week via Greg Nuckols and it was working very well but I was not developing my strength at heavier weights. (80%+).

So to fit Hepburn and squat heavily more than twice a week, the only thing I could find was ""daily"" maxing but do it 4x week.
>I am equally weak and have no glaring weakness, just the obvious ones like first part of strict press etc.


Stats:

(These are estimated maxes which I don't think are accurate because I rarely do 80%+ work which I need)

75kg BW
75kg OHP
150kg Squat
150kg DL (Months ago)

>>38526043
Those are good numbers for a woman, you should absolutely sign up.

>>38526043

Check the weight classes first, my area has a movie yearly comp and there's a sub 80kg and a sub 100kg class, if yours is the same then lose a couple kg first, that way you're competing with guys who are gonna be mostly smaller/weaker than you, rather than lifting against 95kg blokes.

>>38526125

If you're cutting weight just to 'impress' people with your results at an unsanctioned comp, you're kind of fucking up.

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just found isley's reddit account
what the FUCK

isley is such a fucking talentcuck its not even funny

HE LOOKED LIKE THIS AND HAD A 467.5KG TOTAL AT 17

FUUUUUUUUCCKKKKKK
why do i even fucking bother trying?

>https://www.reddit.com/r/Fitness/comments/3fwqpa/my_4_year_powerlifting_progress_17_years_old_to/

>>38526043

those are good stats for your age group (subjunior)

youll do okay, you certainly wont be laughed at or anything with those numbers

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>>38526087
th-thanks
>>38526125
The weight class I'd probably going for is sub 85

>>38526148
He threw it all away tho.
>tfw you'll never be able to convince Isley to be lean again

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>>38526146
I'm willing to take this a step further as a general PSA - unless you are competing at a championship that requires you to lift in the weight class you nominated for, are attempting a qualifying total in a certain weightclass, or you are attempting to break a record in a certain weight class at a competition, cutting weight for a local competition is silly.

The number of people I know who kill themselves to cut weight so they can step on the platform and get a 350 Wilks total at 66kg and 5'11 in a local competition in which the winner gets a little prefab medal and their only other competition is a 54 year old man is surprisingly high. I hope this is just a PA thing but I fear for the worst.

Only cut weight when you absolutely need to.

>>38526208
I was moving down a weight class my first comp then I injured myself badly and couldn't go LOL

>>38526208

I'd add one more exception, but its kind of tied to the others - figuring out how to handle your weight cuts in an arena where mistakes don't really matter. Nationals or similar is the last place you want to be gambling on something new.

>>38526148
average for any teenager with an athletic background desu

>>38526276

go outside you fuckwit

like 1 in a million 17 year olds might look like isley

>>38526265
This is an important point and must also be considered. However, I would still save these dry runs for later in your lifting career.

That being said, you're gonna be your strongest when you carry the most muscle that your frame can handle so you might as well just keep floating up until your weight flattens out.

>>38526298
oh that's convenient you decided to read first half of my sentence the ignore the rest

>>38526298
oh that's convenient you decided to read the first half of my sentence then ignore the rest

I need to take a nap

>>38526298
Probably closer to 1 in 100 high school athletes look like that, I'd you amount for all sports.

In football it's like 1 in 10 guys have that combo of muscle and leanness.

Literally just shit my pants doing box squats. The gym owner chased me out of the gym hly fuck

>>38526739
Trip on Isley

>>38526772
I don't even know who you are. Why would a girl post here? What's your bench, 30 pounds? Not like you can deadlift over 500lbs. Who are you, seriously? Why do you need a trip? Are you a WR holder in something other than sucking dick?

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>>38526739
>>38526772

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>>38526813

HEY
thats MY world record, cunt

>>38526813
I have a 300 wilks, which is higher than a few other trips lol

>>38525601
I've heard "anti-shrug" used to describe it before, I think that'll get you what you want moreso than just thinking about external rotation.

>>38526813
>Why would a girl post here?
Not trying to white knight or anything, dont even like esme

but why not? powerlifting isn't a gender specific sport brah. ofc they'll lift less, doesn't mean they shouldn't be allowed to participate

>>38526859
I don't know why you think that's impressive for a vanilla midget who never drew a dime. What is your purpose?
>>38526889
Who the fuck is this bozo? Never reply to me again.

>>38526909
I literally out wilks other people here, (Sean).
You sound like an angst teenager who can't get laid so he takes his frustration out on women.

Lol, I'm sure your red neck mother will let you cup her tiddies kid, shouldn't you be in school right now anyway?

>>38526909
lurk moar brah

>>38526909
that is lith. he can deadlift 4 plate very very soon.

>>38526933
why do women make such cringey insults?

>>38526948
Why is anon always an autistic man child?

>>38526937
I bet if I made it to IPF worlds, you'd all be cheering on my 4 plate deadlift as I'm pulling 320

>>38526909
>I'm 12 and I'm scared of women

>>38526933
>There are women who offer their bodies as though they were bestowing some inestimable gift upon you

Post lifts and pics or gtfo. Never drew a dime, not one

>>38527006
I was right, you are 12 lmao. Run along child before the mods ban you.

>>38527016
Because using a trip for no reason isn't just shitposting. White knights are sad.

Lads, competition in a few weeks. I know what to open with on squats/bench, but not sure on deadlift.

Squat: 200KG opener, Bench: 125KG opener, and I kinda want to try for a 240kg deadlift as a 2nd or 3rd attempt. What do?

>>38527025
You're autistic kid, may wanna read the trip code in the future.

>>38527026
If I were you in that comp I'd probably go 215 - 230 - 240. Deadlift openers and seconds should be on the conservative side. You'll be a little fried from squatting and benching.

That being said, what was your best triple or double in training?

>>38527026
Just open lighter than 240 kg

>>38527026
http://thestrengthathlete.com/freebies/
Bryce Lewis has a nice spreadsheet that can help
Ctrl+f "ATTEMPT SELECTION AID"

Example
1st: 217.5 2nd: 230 3rd: 240

>>38527026
Just make sure you get your opener. Beyond that it's fair game.

No one here knows how good you are at handling weights between 200-240 so it's up to you lad.

>>38527041
Time for a longer post,

Last competition I squatted Fail/200/205, benched 110/125/135(Fail from missgroove) and deadlifted 210/225/235(Fail, because I dropped it when I passed my shins for some reason)

training mostly sheiko, so no real heavy doubles. 200 for fairly easy doubles.

Everything moves slow with me though.

Copypasting my question here because qtddtot is retarded. Please help.

I have either misaligned hips or uneven leg length (may be both) and because I'm a retard I'm only realizing it almost a fucking year into lifting. Explains why I was never able to develop good form on my squats or deads. My question is what do I do about this? Is there a specialist I should see to determine the problem? Should I just make adjustments to my stances in those lifts? Basically all of my gym motivation comes from progressing on my squats and diddys and I've pretty much had to stop doing them since I'm building imbalanced muscles in my legs and back so I would really like to work this out.

>>38527053
Thank you, amigo.

>>38527057
I'll get my opener, no worries. I've used my last competition to qualify for nationals in the >93KG, trying to just get new PR's this competition.

Why fatigue yourself with the first 2 attempts and not just max out on the first attempt??

>>38527076
https://m.youtube.com/watch?v=INBY84sqrR0

>>38527076
Go see a physiotherapist. It's your best option and if they are competent they'll be able to help you.
Until then this video may help
https://www.youtube.com/watch?v=QSS1D0g6DN4.

>>38527081
Because bombing out isn't fun

>>38527076
DOCTOR

if you're american, then suck it up I guess.

>>38525538
No it was two plates.

>>38525538
>>38525884
He was


But then. Gaston kicked him off the exec

>>38527067
Haven't seen you lift but rule of thumb opener should be around 90-92% 1RM for diddly.

>>38526148
Not my reddit account

Troll account by sean

Also my total was much higher at 17

I'm a full cuck though. I've barely improved since I was 18

[spurler] also I was 16 in that pic [/nospoilertagsonfit/

>>38527126
Why don't you train harder? Do you really want to have peaked so young?

>>38526148
>tfw training for 9 months and almost at 120kg bench

Isley please

>>38527174
Lol

The head coach at BGWLC recently berated me for trying so hard and getting NOTHING out of training.

>>38527126

>Barely improved since 18

What kind of curse is this to put upon a man

>>38527180
M8 that entire post is bullshit

After a year or two at 17 my stats were

Summer 2010:
180/100/245
Summer 2011:
200/105/255
Then a two year break for rowing ending in 2013
Summer 2014:
210/120/282.5
Best lifts of 2015
212.5/130/287.5
Best lifts of 2016
222.5/155/285

The plateau is real

>>38527181
ive taken 4 weeks off, literally 10kg down and weak as fuck

but driving now

Guys, consider this, you do squats and deadlifts only, if you still do both but could only pick one to prioritize more for getting massive and also strong, which would you pick and why?

This is assuming you aren't doing it for your total or the platform, purely for getting big and stronger.

>>38527232

Obviously deadlifts

how is this even a question?

>>38527124
If you want to see me lift, I could send you a youtube link. Anywhere I can send it? (Prefer not to put my name out there on the chan.

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>>38527232
Squats.

You can do many different variations of squats to target quads, glutez, posterior chain. It transfers well into other physical fitness like running/sprinting, jumping. Develops good mobility.

>>38527238

Is the difference that big? I haven't pulled in like a year. Squatting 160kg right now like 3x week.

Honestly it was because I'm not sure if should focus on my deadlift or squat pretty much for the reason of getting much bigger and stronger rather than increasing my total.

>>38527232
Deadlifts. Hits posterior chain more.

>>38527238 What he said

>>38527311
Why does alex look so short wtf

>>38524949
new fag here

What is this website?

>>38527320
http://symmetricstrength.com/

>>38527318
because he is

>>38527238
>>38527274
>>38527232
You cannot recover quickly enough from deadlifts to train them exclusively. If you had to do only one it has to be squats. You can use accessory work for.the rest.

For lower back rehab I've seen S. McGill's stretches/exercises suggested. But is there an equivalent to shoulder rehab?

>>38527331
I meant if you trained both, would it be better to lean towards more deadlifts or more squats for getting big?

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FUCK YOU PLG I'M STARTING TO GET FAT I WANT TO BE TWINK AGAIN I WANT MY ABS BACK

>>38527383
trip on Twinklex

Should i bench with an enourmous arch and leg drive or just a little?

In other words, is it true that I'll stall earlier if I bench with a big-ass arch?

I don't mean in comp, I mean in training lads.

>>38527430
>will i stall quicker performing the lift in the most efficient manner

>>38527430
Also, I'll post technique today. 65-70kg 5 reps.
It's light day, so techique should be perfect. Estimated RPE around 6.

>>38527443
>will I stall quicker performing the lift with the most reduced ROM possible.

It's all about ROM

>>38527430
If you really mean leg drive and not the shoving BS people call leg drive then yes.

>In other words, is it true that I'll stall earlier if I bench with a big-ass arch?
No

>>38527444
Don't post formchecks of easy weight

Everyone can do perfect form of light weight, it's when it gets heavy that matters.

>>38527086
>>38527098
Those videos were super helpful; thanks. I'll look into seeing a physiotherapist as well. Don't know why I don't just ask here first lmao

>>38527450
reducing the range of motion is the best way to hit a big comp bench

your board press is higher, use your arch to get that rom

if you wana use more rom, do close grip work as assistance, but always have your comp bench in your training so you dont have to relearn a movement during peak

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doing sheiko 3 day over 80kg on a cut

please send help, it's only week 3 and i'm fatigued

>>38526859
>300 wilks

So you are tripping why?

>>38527421
My abs still haven't left yet :^)

>>38524949
>why is it more impressive squatting heavier weight
niggerareyouserious.png

>>38527514
Man up pussy. I'm probably the wimpiest trip and I'm doing fine on sheiko during a cut.

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>>38527383
iktfb, I just tell myself I'm getting nice and thicc for the winter

>>38527197
This gives me hope, knowing that my plateau isn't nearly as bad as yours

>>38527197
desu that squat and bench lack of progress can be explained by doing too much wilks bs

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Need ideas for cardio where nobody will see my doing it

>>38525927

what? Isleworth reporting in

>>38527995
I don't want that NOPE don't want it. Its just cheese and fats who wants that?

New gym is dog shit. J F M S U

>>38525165
>>38525435
>>38525530
Okay thanks this was enlightening

>>38527995
Night swims at the beach or in the river.
Cover yourself in blood before entering the water.

But more seriously,
- Hiking trails (the people you do see pass quickly and you never see them again)
- Skipping (you stay in the exact same spot so you could do it in your laundry)
Alternatively just cocoon up in a hoodie and track pants. No-one's looking anyway.

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>>38527383

NO.

LET THEM GO.

Where we'r going, we don't need no fucking twink shit abs.

>>38528251
Tfw never had abs, even when I was 155lb twinkmode.

Kind of excited to cut just to see what it's like desu

>>38528377
>Kind of excited to cut just to see what it's like desu

Pretty much the only reason why most people (including myself) cut imo.

>inb4 muh weightclass

>>38526859
Bitch you ain't me.

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>>38527197
>The plateau is real

Everybody hits a wall at some point.

If you're lucky and diligent, it's around 400 wilks...

Anything beyond that will require serious grinding, attention to recovery, smart periodization, ludicrous volume, active recovery methods, and some genetic luck. Talent chads might float to 420 or 430...

It's like hitting a brick wall, though. End game for PL progression is suffering.

Remember to keep it fun :)

>>38528377
i recently went from 112 to 100 and my obliques started coming through and ive got veins on my biceps and shit

time to stuff my face again

>>38528437
my last comp as a natty was 685 @ 98.3 which was 419.84, it was a fucking disappointing showing i had 700+ in me during the peak

i am not talented by any means

>>38527181
Does he think your training sucks? Does he think you're a dead end and should just train for fun?

>>38528480
>i am not talented by any means

Lol.

Everybody loves to think they're average. "Little old me is so disadvantaged compared to the Chads".

You're not average.

If you were, you wouldn't have progressed as fast as you did.

Tried out this gym today lads and they had bars that were so thick I couldn't get my hands round them, AND THEY KNURLING WAS PRINTED ON.

Great way to stop people from using your gym

>>38524949
>What is allometric scaling
Educate yourself

>>38528517
He took steroids

IMPORTANT

http://www.strawpoll.me/11124002

http://www.strawpoll.me/11124002

http://www.strawpoll.me/11124002

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>>38528517
Physically hes got a good amount of talent, probably close to what rocco,bryce or phil has.

He trained like an idiot for a long time until he broke, something everyone said would happen. He just kept repeating that roundback deadlifting is completely unrelated to back problems[muh massage therapist says so] and ignored everyone. Eventually his stupidity lead to a long plateau that he broke by staying stupid and just injecting steroids.

How anyone can take advice from someone this daft blows my mind. He almost makes me sympathize with the s-boy alcoholic shitposter when he rips into him.

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>>38528588
furthermore [this was also related to something garagetard wrote]

>>38528536
My school gym was like this.
Become own-barbell autist.

>>38528480
What did you first cycle?

>>38528594
Damn, that post by Marcel really opened my eyes. I'm pretty much a form nazi with my deadlift but I really did let it slow me down, and /plg/ almost convinced me to just say fuck it and start to
>just pick it up bro

Guess I just need to stop letting it slow down my progress.

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>>38527331
I hear this repeated a lot but it's always just parroting.

Anyone have any real reasoning as to why this may be, besides "well... no eccentric so its harder on your CNS...." because the eccentric in any lift is the most damaging to muscle tissue.

I just hear this a lot and its really starting to sound like BS. Obviously going balls to the wall max all the time is retarded, but I dont see why regular training volumes and intensities would make it harder to recover from than squatting.

>tfw depressed

>>38528884
im fairly certain I didn't post this, but I must have

>>38528884
bully phil next time he comes here, that always cheers me up

>>38528884
Who isn't?

>>38528974
Probably anyone that's 6'2+ and pounding delicious brown balloon knot on the daily?

>>38529014
I'm 6'4 and gave a gf that I love.

Well, I am also not depressed, but ... eh ... well ...

>>38529014
Im 6'2" and depressed though.

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>>38529014
Good post anon!

>>38528884
>tfw no progression in 2 years due to depression and garbage nutrition

>tfw shoulder hurts
>tfw no upper body lifts this week
what can I do to help recovery?

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>>38529103
try whiskey?

Hi plg

How many of you have actually read some of the ebooks from the dropboxes, and which ones would you recommend for someone weak as fuck who is new to powerlifting?

>>38529103
Bill starr rehab protocol

>>38529159
Starting Strength

>>38529178
Where were you when I needed you for 3 weeks

>>Forgot yodays lifts!

Squat 118 2x4
Bench 78.5 3x3
Sumo deadlift 145 1x5
Ohp 50.5 2x5
Chin ups 2x10 1x9

No time for acceaories today sadly.

4kg left to recover my squats. I think 10kg on deadlifts. I should be over my old lifts by next week some time

>>38529189
I havent been training or eating

>>38529159
thoughtful pursuit of strength

>>38529178
>Keep in mind that this protocol is only recommended for muscle belly injuries. If you have disc, nerve associated, tendon/ligament or injuries then this isn’t for you.

seems to me I have more of a rotator cuff issue. doesn't the rotator cuff fall under the tendon/ligament category?

>>38529190
That's not a lot of bench volume

>>38528480
How come you're so bad at peaking? You're always posting PR:s on here during your training phases and when competition comes around you get like 4/9 lifts and maybe put like 5 kg on the total.

>>38529278
It is when you do this every day and usually do teiceps and chest accessories

I follow the idea of high frequency training. It seems to work eeally well

90% = 3rm right?

>>38529198
Same. 5 days without lifting and eating less than 500 calories a day.

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>>38529321
thereabouts yes. save this pic, fyi

Yo does it matter if I never do the lower body accessories on sheiko?

>>38529014
6'3" and occasionally hookup with ons.

Still lonely and depressed on the inside. Hard to deal with the whole 'lack of fundamental purpose' thing.

>>38529366
Ah the picture I was looking for. Thanks bb

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>>38529438
it's all good. morning Senpai. how's training today?

>>38529492
It's rest day today, got comfy day on madcow tomorrow as well. It's aaaalll good.

>>38529492
Rolo = B-

>>38529511
isn't madcow the one where you only do light deadlifts middle of the week? how's that working?

>>38529534
as an A student, this ticked me off. here's your (You)

>>38529608
Yeah I think I might need to do heavier SS level of intensity deadlifts for a while longer and see how that works out. I'm going to have to eat and sleep much.

>>38529640
Struggling with deadlifts?

>>38529706
I took what you guys said on and my form is improving, it was my bar placement, no more swinging forward. I have also started just grabbing the bar and pulling it now that I feel more comfortable and the flow has definitely kicked in.

Just going to keep going with it for a while and see how far I get before I change

>>38529819
Hm, I struggle a lot with deadlifts too. My arms are really short and it makes deadlifting uncomfortable.
This video helped improved my form, isn't a form video per se, but helped me get a stronger position none the less:
https://m.youtube.com/watch?v=cehjj6dmNIo
Might help? Rotating the elbows helped me a lot, I knew about it but forgot about it.

But yeah, I feel your pain, deadlifting is masochsim.

>>38529884
I'm the opposite, I love deadlifts and I have the arms of a monkey. The only thing that is limiting me now is my glutes, they get pretty fatigued when I go heavy but I guess they'll just get stronger anyway.

I rotate my elbows now more too, I even do it when I push me trolley when I'm food shopping kek

>>38529957
Weird, you could go HAM on those hams as accessorie work?
Tried sumo?

>>38529884
I might have a play with my grip width and stance though next time, thanks good vid

>>38528974
I'm not at all. Depression is not the norm.

>>38530069
It is, comes in various forms.

>>38529990
Yeah I've tried it, but I don't think I'm there yet. Id rather keep trying with decent form and let my glutes and hams catch up on their own. Had a very quad dominant set up for a while and I'm keep to slog through it

>>38530085
Most people hold objects yes

>>38530124
Deadlifts aren't the only way to strengthen those hams and flutes, no harm done through assistance work.
You should work on your weaknesses, granted maybe not so much as a novice lifter, but I don't think you're a novice lifter anymore.

Something simple for the few sets goes a long way

Guys I'm supposed to be doing a 3rm bench but there's nobody to spot me
What do

>>38530157
JUST bee yourself

>>38530191
I hold danger noodles for a living

>>38529263
Higher rep lightweight DB presses could still hep. And no, not really, the rotator cuff specifically refers to four muscles. Are there tendons and ligaments in there, yes, but no one here is a physical therapist nor do we have imagery of your shoulder.

"Shoulder hurts" isn't super descriptive buddo.

>>38530156
Might switch hyperextensions for good mornings then, that'll help. Get good feels from them

>>38529390
You don't need to go very heavy on them but they're good for stretching. As shitty, stupid, and shitty and stupid as lunges are, your hips will appreciate you doing a few sets of them after 10,000 lowbar squats.

To all the killas and the hundred dolla billers

>>38530258
Alright good luck, if it works let me know because my deadlift is trash.

>>38530302
Lock out at dick crew representin'

>>38530321
Kek will do. Sorry for your short arms RIP

Just made a bench PR
Come the FUCK towards me

How fix tight hips, plg? I spend a ton of time sitting, and they just lock the fuck up in between sessions.

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Phil's in luck

>>38529884
yea the "elbow rotation" is a good meme imo made my deadlift feel better aswell

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>>38530384
Firstly, you need to roll out your glutes with a lax ball

>>38530426
I already roll them with a PVC pipe before squatting. Will a lacrosse ball be more effective?

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>>38530384
Follow up with pic related and squat sit.

Isley lmao why do you even bother with classic equipped is the way to lift

>>38530446
A pipe won't really get deep enough, glutes are pretty thick muscles and it's about getting into the upper part of the glute.

>>38530409
YES
i actually started doing it just cause it felt better on my delts, but then i saw it in some youtube video saying it tightens the lats and i started doing it actively and my rounding was reduced a lot

Pause bench RPE 9 triple at 122.5kg, can I bench 140kg?

>>38530380
Grats. What was the weight?

>>38530446
Also, mobility work is best performed after training as part of recovery. You might find your hips release better. You should also do mobility work regularly for your hips if you spend a lot of time sitting otherwise you won't really get the benefit.

>>38530483
>Pause bench RPE 9 triple at 122.5kg, can I bench 140kg?
Get under it and find out.

>>38530486
A fuckton niga

>>38529321
lol no way man

My 3 RM is 127.5kg.
And I am pretty damn sure my 1 RM is 132.5kg.

I mean, think about it: if I go up by 2.5kg, I can't do 3 reps anymore, but 2. That would be 130kg.
And then I go up by 2.5kg again and I won't be able to hit 2, but 1, so my 1 RM, most likely m.

>>38530541
We'll I've done 135kg in the past so I know it's at least that and I'm pretty sure I've gotten stronger

>>38530528
>A fuckton

Congrats on your 2 plate bench.

>>38530494
You alright?

>>38530587
I'm alright, chilling in me teddy bear onesie and thinking about food.

>>38530550
135-13.5=121.5, its not exact but kinda close to your 3rm and it probably becomes a more valuable gauge with higher max when 10% becomes a larger difference in weight

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>>38530483
my bet would be 125x4, but who knows, give it a go

also try one of pic related, helps with confidence/'how am i gonna deal with 140 when the time comes'

>>38530587
LOOOL look at this shook one
Shit son

>>38530603
Fair enough, I just had a Chinese after my bench PR which wasn't a PR in the end lol, I didn't eat all day before lifting and that was a mistake to say the least.

Do anything interesting?

>>38530663
Nigga u some sort of beta orbitin bitch or some shit? End yo life before I do it

>>38530674
Cool thanks

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>back is still tight and weak after tweaking it a week ago
Kill me. It felt like it was healing well, but I tried to do squats today, and it just felt heavy as shit and generally unpleasant.
I hate being unable to squat and deadlift.
HEAL YOU PIECE OF SHIT

>>38530663
>Going for bench PR
>Not eating

You dun goofed. Rest of your training suck as well?

Yeah took pupper on an adventure to a really nice park and paddled in the beck. Was lovely.

>>38530699
You been trying anything apart from waiting for it to heal? There is one lad here who fucked his back and he did hyperextensions. Lots of them. Might be worth a go to see if it pops back.

But you know best thing you can do is go see a physio.

>bro tells his gym bro that what i wrap around my wrists is the equivalent to knee wraps and that is how I bench so much

W-what

>>38530740
Yes, Es, I've been stretching and all that. It's not my first back injury (first one was outside the gym), so I've dealt with it before. I'm just mad that it felt healed and still isn't healed.
I'll probably give the hyperextensions a shot, though.

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What's going on ITT?

>>38530740
Not him but I'm in a similar situation. Problem is there is no back extension bench/equipment in the gym.
Do you know how to work around that?

>>38530703
>You dun goofed. Rest of your training suck as well?
I lost about 10kg off everything... Only did 112.5kg bench for 3 when I was aiming for 120. I felt energetic until I actually started to lift and soon wanted to throw up. I've benched more than that before so I'm not too happy.

>Yeah took pupper on an adventure to a really nice park and paddled in the beck. Was lovely.
i wish I didn't this instead of lift lol, sounds like you've had a fun day

>>38530776
>>38530740
You sure you're not referring to reverse hypers? Normal hyper extensions *could* aggregate the back further, reverse hypers supposedly take away the pain if you round your back when doing them.

>>38530805
Less

>>38530782
You're the biggest beta orbiter of them all kek

>>38530785
No

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>>38530782
I like your pic a lot better than the one I made.

>>38530815
>aggregate
kek
And I figured that is what she's talking about. Probably shouldn't assume, though.

>>38530843
I did take inspiration from that of course

>>38530850
Whoops auto correct. There was a write up from anon the other day
https://desuarchive.org/fit/thread/38455381/#38461208

Read the thread a bit, maybe it will help?

>>38530873
Cool, thanks. Looks like It's reverse hypers and planks. Too bad my gym doesn't have a setup for reverse hypers...

>>38530900
Do you have a back extension machine? You can do it on that or like this
https://www.youtube.com/watch?v=bxAljf2-laY

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>>38530850
That is what I'm talking about.

>>38530782
>>38530843

Most displeased.

>isley derails the thread once again

>>38530826
If I go in to do sheiko bp+dl and my 60%x5 warmup feel like @10 and my joints hurt, is it correct to roll and stretch a bit, pack my bags and leave?

>box squats are painless

Welp I guess I'm doing my normal squat program but with box squats instead untill I'm injury free.

Can I still make squat gains only doing box squats?

>>38530927
Not meaning to bully. Just sometimes the orbiters are really annoying.

>>38525435
you must be white nigga

>>38530959
You derailed the thread?

>>38530980
nope, but this conversation is.

>>38530944
If you are under-recovered to the point that 70-80% is truly a 10 RPE, then yes. Active recovery, eat right, and sleep. Time to figure out why, as well. Are you inflating maxes? Are you sleeping adequately? Are you eating enough? Are you ill?

I LOVE L____ C_________

>>38530980
>>38530995
You're*

>>38530959
It's alright I can take it. You know what's really embarrassing? I've been doing db rows wrong since I started. Reckon I'll get get more bench gains now I'm fixing it?

>Inb4 lats and bench maymay

>>38531013
A large upper back will probably help your bench more than large lats, so maybe incline rows weren't so bad after all.

>>38528764
Someone answer this

55-60 year old man at my gym just pulled 285kg raw wtffff

I got chills from watching that

>>38528764
You can train eccentric, there's just no large reason to.

>>38531013
I don't think rows will help as much with bench gains, but it definitely won't hurt. The thing that finally got my bench flying up is tons of volume and food.

>>38524949
Not everything in life is directly proportional.

>why is lifting skill not measured by the function f(x) = 3x guise?

>>38531003
Long cocks<3<3

>>38531049
I do need to eat more on rest days, it's hard to get the calories in on the day coz it makes me want to sick.

I'll work on it. Anyway I'm off, nn

>>38530998
This is the first time I've had such a rough session.

>Are you inflating maxes? Are you sleeping adequately? Are you eating enough? Are you ill?

No, 90% adequately, yes but not too cleanly and no I'm not sick as far as I know.

>>38531106
Nn

Why can I only cum in a mans ass but not a girls vagina?
Just nerves right? I've sucked a few cocks in my life but I'm not gay.

>>38531047
I mean statically, just fora much larger training volume than most powerlifters. Maybe with a defict too for the extra ROM but now we're getting away from the original question.

Why would a deadlift be harder to recover from? Where did this meme come from?

>>38531160
Full body, more taxing on the cns

>>38531160
>Why would a deadlift be harder to recover from?
"more weight "

t. Giles

>Where did this meme come from?
Probably dozens of years of collective anecdotal evidence collected by coaches and lifters from all sports and all walks of life?

>>38530863
U wanna go m8? I'll wreck u in a math contest.

>>38531191
Actually the main reason deadlifts are harder to recover from is because there's no stretch reflex involved
Having to get the weight moving from a dead stop is much more taxing

>>38531217
How many solutions are there to the square root of 9? What are they?

>>38530579
possibly the best bench in /plg/??!?

>>38531160
The starting position, the stress of the low back, no stretch reflex, along with other factors.

>>38531249
Why can't I cum in girls but only men?

>>38531269
Iktfb, I can only cum when sucking a cock

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>you will never strangle Sean and the orbiter to death

>>38531235
U fucking kidding, m8? What is this, 3rd grade?

2 solutions: -3, 3

>>38531299
Holy shit you're an autistic psycho. see a doctor.

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>>38531228
Why is that?

>>38531175
How is it more full body than a squat? Because of forearm use?

>>38531191
Heavier weights require more recovery true, but that is irrelevant to the original problem, that you can't feasibly base a program around deadlifts.

>Muh anecdotal evidence
Just like you shouldn't lock your elbows brah, bad for your joints.

Where is the mechanism that makes deadlifts this Supertaxing exercise that is nigh impossible to recover from if you increase the volume.

>>38531299
>Sean and the orbiter
>and

>>38526859

>300 wilks

Are you enjoying your first year at the gym?

>>38531331
>Where is the mechanism that makes deadlifts this Supertaxing exercise that is nigh impossible to recover from if you increase the volume.

Nigh impossible is incorrect, but they ARE harder to recover from and even the lankiest most monkey armed deadlift nerds (see: Mikey momentum) will attest to this

>>38531249
>Starting position
???

>Stress on low back
As opposed to the squat? If the spine is locked in neutral the stress is taken up by the core musculature, not the disks.

>No stretch reflex
And this makes it HARDER to recover from? A stretch reflex is a stronger contraction, which by the nature of muscle tissue will be harder to recover from.

>>38531356
He actually seems to agree with me here

http://rts.activeboard.com/t20479445/the-deadlift-blues/

>>38531309
>Not including inwarped 9-1
Its like you dont understand superimposing-quantom-complexes

>>38531378
>???
The starting position is disadvantageous. It's like starting a bench press from your chest instead of at the top of the movement, or not starting at the top after the first rep for ohp.

>Not the discs
I'm not claiming it is. But the low back muscles tire easily, compared to most other muscles.

>Stretch reflex
The less time spent in the bottom position, the easier the movement is.

>>38527514
I'm doing CMS sheiko on a cut and I'm fine.

You didn't fall for the no-carb meme, did you?

>>38527995

WHy do you care if someone sees you

just go ride the bike for 30 minutes goddamn

So anyone wanna include some reminders in the new thread OP?

>>38531475
>Disadvantaged starting position
The lack of eccentric motion would make it easier to recover from. One example
being heavy negatives.

>Back muscle tires more easily than others
Source?

>Less time at the bottom position
Exactly my point, the deadlift has no eccentric component.

New
>>38531576

>>38531576


>>38531576

Are deadlift from boxes a meme on sheiko? I feel like I should just do 80% 5x3 deadlifts with 3x4 assistance, such as paused or deficits.

Having nothing but deadlift to knees or from boxes on #37 is way too fucking memey for my tastes

>>38531582
It allows you to practice the motion from a different starting angle, which is pretty valuable.

Have you done them before? Most people find that they're much harder than they expected.