/PLG/ Powerlifting General

1st for should I compete 59kg in december?

>>38600147
how much are you now and lifts?
Are you a super twink?

>>38600061
Anyone ever use wraps? I have a pair and all I ever manage to do is hurt myself and not add any weight.

Should I be asking someone else to wrap for me?

reee i already had one up

>>38600161
did you delete it?

ucking beta

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>>38600152
Currently 66kg in the morning. Pretty lean but I'm comfortable at low bf% 135/95/165 as of july. I'm 4 weeks into an 8 week program at the moment.

>>38600230
Yeah cause this op is better quality than my failed GET attempt

>>38600339
Plutez just copypasted it, that's all he really knows.

>>38600272
oh damn. Not sure how your squat/bench will go drop below 59kg but you might be able to get yourself a record in the deadlift

>>38600272
also strange how much of a disparity in the records are for 59-66. Is that a new division for PA?

>>38600420
Yeah I just don't want to go stunting growth or anything, considering I'm taller than a 59 should be.
>>38600436
Subjunior records. That freak Frank went through and set a pretty high bar in the 66kg division.

>>38600493

>>38600493
oh how old are you? 17?

>>38600608
He probably is

Who else man enough to do their own programming here?

Cookie cutter routines are good for novices and all, but when are you going to take responsibility for your own results?

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Wtf, the official Sheiko app recommends me to do hyperextensions with percentages of my deadlift.

And then fucking French press with percentages of my bench press? How the hell am I gonna manage 84kg French press? This is a mistake right?

>>38600715
>Cant do 100kg hyperextensions

Do you even lower back bro?

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Just checked out the free programs blevins just released

>first day sets of 10 with 125kg for squats

yeah nty

>>38600674
said every newbie who thought he could come up with something better then SS

>>38600721
Actually I can. But I can't do the French press wtf

Speaking of SS, what would happen if i replaced bench with rows for a while while to unfuck my shoulders? Would that be better then adding rows to my work outs ? Would it be a problem if i did rows 3 times a week? Recovery is a problem

>>38600780
What's wrong with your shoulders?

>>38600801
10 hours of slouching at a desk a day i guess. I am already doing face pulls, cable upward rotations, cable external rotations, rear delt flies/rows but barbell rows seems to hit them really good.

When i bench of my bench is uneven and i get some pain in my shoulder, don't know where, but i feel as i have a problem with stacking the shoulders properly or retracting my scapula so my form is uneven and i am pretty sure it has to do with something like forwardly rotated shoulders from shitty posture at the desk for long periods of time. So the idea is to strengthen rear delts, lower and mid traps and all that shit.

And my bench feels so much better if i do barbel rows before benching. It feels like rows fill fix them right up so i am thinking why not do lots and lots of rows for a while while laying of the bench until its fixed.

And i do band pull apart, lat stretch, trap stretch and so on

>>38600841
I wouldn't stop benching desu. Figure out your form and deload the weight a tonne until you sort it out.

CHECK UR EMAIL

>>38600860
I'll try deloading a few weeks and going heavy on rows. I think it will do the trick. But now I am gonna make an offering to Rippetoe for changing up the routine. Gotta keep the Gods happy

Cheers

>>38600955
What shalt thou offer? Thy dubs?
I say trips.

>>38601001
>001

>>38601001
don't try so hard and it'll come to you lad

>>38601111
Are you fucking kidding me you are truly the ultimate madman

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>>38601111

>>38601111
I see you have repeating digits.

>>38600715
>pls respond

Lads there is a guy squatting in cycling shoes, the type that click onto the pedals.

This is literally the stupidest thing Ive ever seen.

>>38601323
Please please please get a photo.
Shall be next op.

>>38601369
Hes stopped but noticed me staring so photo was no bueno

>>38600061
>416kg

Reeeeeee DELETE THIS

>>38600272
THE NO YOU ABSOLUTELY SHOULDN'T YOU FUCKING IMBECILE


>I wanna get a 59kg junior record
omfg NO ONE cares about junior records.

>>38601523
Hey Isley should i cut from 95 to 74 so i can break a sub junior equipped deadlift record for my gym.

>>38601542
Yes

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Anyone ever used one of these? Is the bench supposed to be extremely soft? It's like lying on a pillow.

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>>38601543
>>38601542

>>38601523
no one cares about powerlifting you retard, if he wants to go for a record let him that said cutting to auswitch is retarded

>>38601552
I was joking the 2nd time

Don't cut (you fucking moronic strayan. I bet you're asian)

>>38601552
well i was joking when i asked, and completely expected a equally dumb answer. If anything bulk to 74 lad.

>>38601556
Is it worth it to pay for a coach in the short/long term?

>>38601567
Depends on the coach!

In the case of someone who knows their shit, yeah I'd say so. However if you go to Gold Signature tier, err no

>>38601556
Okay IsI. I'll just get gud at where I am. Not asian, but kind of wish I were.

>>38601577
Well if you were you could just be part of a swaggy asian powerlifting crew

>>38601575
Pointless post isley, also lad how long till you expect to be an ally of justice?

>>38600715

I'm pretty sure those percentages are of the accessory max. I wouldn't go and test your maxes for each accessory but you should have a rough idea of what you can do for 1 rep. Just apply the percentage to that and LOG THE WEIGHT - Each cycle you should be adding weight to the accessory movement.

>>38601575
There's a fairly big powerlifting gym in Sydney that I'm interested in to go for coaching but since it's 70$ per hour, I'd probably just go to get form help on my s/b/d. I'm assuming they know their shit since it's an actual powerlifting gym but who knows

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>>38601587
A what? Who'd have a childish dream like that?

>>38601586
Why do so many asians powerlift here, is it just the ingrained desire to be an oly lifter but the only thing us aussies do is powerlift?

>>38601596
Come DBS bro

gonna upload webm of my 4pl8 squat later fellas, yeah the boys

>>38601609
Nobody knows

>>38601596
If it's an IPF affiliated CLUB definitely go at least once

If it's slaughterhouse, don't.

>>38601617
is dbs good i see insta videos all the time

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>>38601617
>Come DBS bro
?

Damn nice op with the books and pdfs.

Im going ti be an expert by the time im finished.

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>>38601598
I won't lose to you, i won't be defeated by myself.

>>38601629
Found it.

100$ a month for 2 racks and dumbells that don't go above 35kg. wew

>>38601627
ye

>>38601657
4 racks, dumbbells up to 50, 3 comp benches, 4 deadlift platforms. It's small, but best atmosphere ever. That website is pretty old desu

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>>38601654
I watched the last five episodes of Fate UBW yesterday

Good evening

>>38601609
Asians Are The Most powerful Race In The World

>>38601666
Probably would if I lived anywhere close by. I don't know if I could join a gym that isn't 24/7 though. I'm too used to working out at 10-11pm

>>38601685
It's worth it for a club lad.

Once you lift in a club with loads of others, it's impossible to train in a regular gym.

>>38601695
When I move down to sydney I'll for sure check it out.

Found an IPF affiliated one that klokov is going to visit soon for a seminar

>>38601668
Do you have enough weapons in stock

Still probably my favourite line, except maybe people die when they are killed.

>>38601666
Depending where i move i will probably join when my current membership runs out.

>>38601668
Heaven's feel is better desu

>>38601685
That's a shame. They're running a novice meet in a week or so if you wanted to come down for a look anyway. Pretty sure we're getting a comp rack in for it too.

As Isley said >>38601695 a club is way better than a gym, everyone's mates and shit and we hang out and eat pizza and stuff

>>38601710
>They're running a novice meet in a week or so if you wanted to come down for a look anyway.
Is it too late to sign up?

>>38601721
Not sure, look up DBS novice comp on facebook, should come up. Just chuck them a message

If you do it you need to do something autistic so I can tell you're the guy from plg while I'm spotting

>>38601708
has it come out yet?

And HF isn't the best route. It's very uncomfy

But the mapo tofu scene is the funniest in all anime and manga

>>38601739
you will know him by the >4 plate deadlift.

>>38601739
I'll check it out. Just look for the guy with the good squat and poverty bench/dead

>>38601747
First movie is 2017, not sure when though.

>>38601750
Wrong way around

It's 10$ for spectators, I'll come down to spectate for sure. Probably wont compete due to basically no notice to prepare

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>>38601753
It'll be in parts? Unsure if that's good or not

Also nine lives blade works made no sense

How do I get test?
Is it better to use test on bulk or cut?

>>38601773
Get the fuck out of plg

And never come back

>>38601773
If you need to ask where you probably don't know enough about gear to use it. Go read the roids subreddit wiki for some info on why and how to run it safely

>>38601761
considering how the deen ubw movie went 1 movie would be a shit show. Having movies as well lets them make it R instead of M/MA which you kinda need for the darkness of heavens feel.

>>38601757
There is a novice meet at the PTC gym in like november which might be worth doing. At this stage i'll probably do it.

How long does tge average sheiko session take you. Seem like it would be a marathon doing all those sets

damn

https://www.instagram.com/p/BJ_ZGCKhYIo/

>>38601788
How about you you babyfaced cuck. Still mad livia lied to you about her name. Fugging dick sucking fatty.

>>38601789
True tbqh.

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>>38601816
1.5-2 hours depending on the workload of the day

>>38601816
like 2 hours.

>>38601814
>PTC gym
No PA no count

>>38601816
90 to 150 minutes

>>38601840
Wew

Not ideal for someone like me training after work then. Looks fun though.

>>38601854
its nearly the end of the year and i can't be bothered to pay membership fees to do one comp, i will join next year. Is that ok senpai?

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>>38601816
Takes me on average 2-2.5 hours. I do all the accessory work and then some extra (curls, rows, delts, etc)

>>38600147
>59kg in december

Between now and then, you should gain plenty of weight.

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>>38601876
Rushing through pic related workout to see how long it takes

these squat sets tho

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>>38601992
>2,4,6,7,5,3
Ouch

stuck at 130kg 3x4 bench for fucking forever

is this my natty limit without becoming fat

>>38602036
Just did the 6 set, actually not as bad as I thought since it's only 70% surprisingly enough

Seriously wondering if sheiko use a random number generator for these numbers

>doing a set of 2 at 70%
Wew boris

>>38602047
try benching 4 days per week

>tfw 4chan went down when trying to shitpost between sets

>>38602036
btw
from one twink to another
stop being a silly cunt

>>38602048
Just do those sessions the polkov way and alternate sets of 8 and 5

>>38602112
>sets of 8

This is /plg/ I don't have the stamina for that

>>38602123
>not working up to a top set of 8 with highbar, doing three repeats and then moving to front squat and split squat myoreps and then doing 88 reps of snatch grip all the next day

#buildmomentum

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>>38601840
>>38601841
>>38601854
>>38601876
>mfw it only takes me an hour to complete

>>38602157
when i did over 80 they took 1.5 hours, now with under 80 its more or less 2 hours.

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>>38602110
>I came out to have a good time and I'm honestly feeling so attacked right now

>>38602157
Bs. I'm taking minimum rests (2 mins for bench and 3 mins for squats) and I'm past an hour at this point and not even up to accessories

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>>38602191
no hostile
just friendship

>>38602202
I'm very impatient 1-2 mins between all sets, usually <1 min if it's a warm up set

>>38601551

Anyone used a Forza bench?

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>>38602223

>>38602234
good call

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>>38602223
>>38602234
Twice in the same day

new bryce video
https://www.youtube.com/watch?v=nYnFd9zPBy0

>>38602242

>>38601010
>>38601111
Makes up for it imo

>>38602245
Natty?

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>reposting for the aussies who wanted to see it

Everyone who does sheiko

What chest exercise do you do for "chest muscles"? Not sure whether to go all out and do incline or just do something like flies

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Coming through

>>38602261
Unfortunately yes, so there goes that excuse

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>>38602265
nice 5pl8 soon

>>38602269
incline dumbell press
weighted dips

>>38602308

Th-thanks

>>38602269

I did either db bench, incline bench, or CGBP depending on how I felt.

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>>38602265
nice grind lad
what is your 3 rm out of interest
im looking to hit that in a meet here soon, although im thinking its a long shot

>tfw training a shit load longer than you
you talents make me a little sad sometimes lol

>>38602265
Nice, how much is that? cant tell desu

>>38602308
>>38602347
oh ok. I just did slow incline hammer machine press reps. Guess I need to step my game up

>>38602404
215

>>38602404

It was 475.

>>38602388

I actually don't know what my 3rm is. If I had to guess it would probably be somewhere around 430.

If my hips aren't killing my next time I should hit 485-495.

>>38602388
You'd probably want a 430-440 3RM to hit that in a meet

>>38602418
>>38602433
lmao wtf bw and time lifting?

Why do sumo pullers get so sensitive when you tell them its not as impressive as conventional?

Can anyone here honestly say that if you see a video of an 800lb conventional and one of an 800lb sumo, that you find them both as impressive looking?

>>38602462

95/210

Been lifting for 20 months. Making my way to 105.

>>38602477
>Been lifting for 20 months.
That's really impressive, and incredibly disheartening.

>>38602433
>It was 475.
>want a 430-440 3RM
sorry lads
powerlifting is a metric sport Tbh

ehh im a little under around 420 lub triple yesterday
i was never good a reps tho, if i get 210 ill be happy enough i suppose

>If my hips aren't killing my next time I should hit 485-495.
when is next time?
probably in 2 weeks on your novice progression right lol
all the best with it lad

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>>38602477
>not even 2 years
>215/125/240
FUCKING TALENT CHADS REEEEEEEEEEEE

>>38602474
Because sumo pullers are betas.

I've been reading up on the differences between sarcoplasmic hypertrophy and myofibrillar hypertrophy, I think I'm gonna change my rep range on compound lifts to 3x5 @ 80% followed by 2x15 @ 60%.

Failed a 140kg deadlift today and then realised I'd accidentally put a 10kg plate on one side, and a 5kg plate on the other, punished myself for this by doing 8x5 rack pulls at 100kg.

He will just burn out lads... Happens a lot.

>>38602191
is that what a man looks like

>>38602474
People are born with different proportions. Fact of life. I'll think of a good analogy - gimme a minute...

>>38602514
unless ur a 50kg girl just lift harder and eat more holy shit nice sub 100 wilks

>>38602520
An emotional man who suffered a traumatic event but won't tell anybody else?

Yes

>>38602514
>sarcoplasmic hypertrophy and myofibrillar hypertrophy
now those a words i havent seen i a while

>>38602524

I'm a 62kg girl if that helps.

>>38602477
tfw lifting for more than 4 years and way weaker than you, fuck you

>>38602533
>a 62kg girl has the same deadlift sets as me

Well time to hand in my powerlifting card

>>38602520
God yes
>>38602533
Czech'd, m'lady.

>>38602533
Got excited for a moment then realised

>>38602538

if it helps I can barely squat 90kg.

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>>38602490

Th-thanks

Next time I do my squat 1rm is going to be 4 weeks from now.

>>38602486
>>38602494
>>38602535

Sorry, I came from an athletic background if that makes you feel any better.

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>>38602521

>good conventional proportions
>bad bench proportions
>average squat proportions
>only has advantage in 1/3
>can't really change anything about this, so accepts it and lifts with honor.
>aesthetic physiques even at higher bodyfat levels

>bad conventional deadlift proportions
>great bench proportions
>good squat proportions.
>has advantage in 2/3
>not content with this, has to find a way to cheat the deadlift
>ego lifters
>unaesthetic physiques at any bodyfat
>often manlets

Basically, sumo pullers are insecure, stubby armed manlets who are trying too hard to prove themselves.

>>38602538
>my powerlifting card
did you actually have one

>>38602474
bad b8

>>38602538
Oh now you realise this?

Tell me, when aaron and I were posting laughing girls, were you under the impression that we were just memeing?

>>38602527
Fine I'll level with you

Someone stole a 5kg delivery of protein powder

>>38602570

I thought you didn't use protein powder.

>>38602570
Why do you compulsively lie? Is it inherited?

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>>38602561
>Sorry, I came from an athletic background
>apologising for being good at something
breh. We're jealous of you. Don't apologize for that

>>38602563
Yeah see pic related

>>38602570
I thought this was just how you welcome people to the sport :(

>>38602561
>Sorry, I came from an athletic background
>bringing up their wasted years as a youth
lol
you are going in the wrong direction here lol

>>38602585
I said I wasn't going to tell you

Are you not entertained? ARE YOU NOT ENTERTAINED?

Fine my aunt was hosting a party in nottingham but I only found out that I wasn't invited on saturday (and literally the whole rest of my family was).

>>38602592
I really need to know to confirm its not what I think it is. Give me a hint, you don't need to tell me, but give me a truthful hint.

>>38602586
i think that is fake Tbh

>>38602604
Tell me what you think it is

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>>38602592
care to explain this?

>>38602618
I know something you don't think I know, but I won't tell you because you're not telling me anything.

>>38602624
Looks like I'm on a beach on the mornington peninsula, Victoria, Australia

>tfw paused 125 bp today

I really really want lmao3plaet binch

>>38602627
A common theme in all my lies involved me missing something

I missed a social event

>>38602608
If it was I'd pretend that I've actually done some meets

>>38602570
>>38602592
I'm liking this game.
When you're not being an asshole to non-IPF people, you can be a funny guy, George.

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>>38602632

Good luck lad, smesh it.

>>38602640
This only reassures what I was thinking. Fuck.

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>he doesn't have a real powerlifting card

>>38602673

>tfw no physical card, just electronic copy

What does this mean?

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>>38602673
>that tongue

>>38602673
Don't shave. I'm growing a beard too, it will match your back pain.

>>38602687
USAPL a cheap?

Or someone doesn't want to physically write out 10,000 cards

Poor Carol Walker, she writes all 2000 for british PL

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>>38602562
What you're describing is a bitterness felt by some powerlifters who deadlift conventional at the fact that sumo pullers have found a perfectly legal way to improve themselves.

Friend, I don't even pull sumo most of the time. Just be gracious and accept that we all wheedle was to be better. If you wanted a pure sport, you'd better ban low-bar.

>>38602640
Why don't you find a job that involves writing? pic related. srs. Also >>38602692

>>38602673
how long do they take to arrive? I just ordered one over the weekend, how long should I expect it to take?

There was a girl in London the same day isley was sad

>>38602707

I don't have a problem with sumo deadlifters doing sumo. Because I don't care about competitive powerlifting.

I'm just saying, sumo is not as impressive as conventional, and nobody will dispute that.

>>38602707
Awwh you're also missing the one about a private viewing of a directors cut of Jackie Brown with a talk from Quentin Tarantino beforehand.

I was proud of that one

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>>38602731
Did she... look like this?

>>38602733
>>I'm just saying, sumo is not as impressive as conventional, and nobody will dispute that.
I will

>>38602692
I can get it inside a nostril (something that is incredibly uncomfortable)

>>38602729
Expect it this week.

>>38602707
#banthejapgripbench

>>38602746
She looked like sarah lin

>>38602764

>I can get it inside a nostril

Proof of this claim?

>>38602746
>esme3
...
>3

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>>38602777
So. Much. Hair. In there.

>>38602746
My mummy would never cheat on daddy, you're a liar!

>>38602764
>I can get it inside a nostril

woah so can I

we should fuck

>>38600272
Huh, I know a 66kg junior who benched 130 in the USAPL a few months ago.

>>38602830
That's Straya

>>38602830
aussie pl isn't the greatest around sadly

>>38602838
The USAPL is unarguably the most competitive NGB.

I guess they top the medal tables

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>>38602830
How about subjunior? I'll attach the junior PA records

>>38602795
Sometimes I think you're an extremely accomplished powerlifter who's dedicated to his sport and assists lesser experienced lifters altruistically

Othertimes you're murdering small animals and sticking you tongue up your disgusting fucking nostril

>>38602795

Whew lad, that's honestly a tad bit disturbing. Either way, saved.

>>38602838
>>38602830
>>38602835
Guise the binch is higher in Aus:
>>38602855

>>38602795
You are too ugly to be taking picture of yourself at such a resolution.
Stick to 0x0

>tfw look like dyel isley
>tfw just as retarded as him

>>38602864
it is a pretty impressive tongue though

>>38602895
Post dyel isley

>>38602901
Found the tonguelet

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>>38602586
Here you go bud <3

>>38602830
All aussies suck at bench but is good at deadlifts
Isley
Kbooeyyyy
Wank(benches like 170 as a SHW)
JP Cucki
etc

>>38602936
Can you trace me living a happy and successful life with the girl of my dreams?

>>38602936
Holy shit this actually looks really good. Thanks lad

>>38602955
I'm australian

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>>38602953
>Can you trade me living a happy and successful life iis th the girl on my dreams?
Can you trace me, living a happy and successful life with the girl of my dreams?

how does 'working up', work?
is this fine?

1pl8x5
2pl8x5
130x5
150x5 (working set)

am i doing too many warm-up sets?
should i do 2 working sets instead of 1?

>>38602955
Bryce benches 165

>>38602918
Oh look! Something new to be insecure about

>>38602968
>I'm australian
Fine, all australian PL:ers.

>>38602918
I-It's got great leverages

I love lifting without inflared tendons benching feels so good man

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>>38603009

>>38602969
I'm on the left, my ideal gf is on the right
http://sketchtoy.com/67431948
Took me 700000 hours

Trace this

>>38602976
The goal of warming up is to warm up without tiring yourself.

i.e light sets at high reps and heavy sets at low reps
If you're getting that from your current setup, then dont change it breh.

>>38603009
kek'd. What's your tonguelift 1rm?

>>38603023

http://sketchtoy.com/67431957

>>38603030

More than your deadlift.

Hey plg I weigh 164.6lbs/74.6kg at 6'/183cm and am tired of trying to be aesthetic, will squatting twice a week and eating big help me find happiness?

>>38603043
Welcome.
If you stay you're fucked.
If you go you'll always be a cowardly normie.

>>38603037
Very funny, but I didn't draw a girl from here

http://sketchtoy.com/67431962

>>38603038
here's your (you)

>>38603043
>74kg
>183cm
I'm curious to what this looks like as i'm the same height but about 12kg heavier. Post pics?

>>38603043

You have to make pizza a regular meal. Think you're up to the task?

>>38603060
http://sketchtoy.com/67431968

I added your black cloud of destructive depression.

>>38603084
http://sketchtoy.com/67431981

>>38602976
I liked the warm-up scheme laid out in "Westside for Beginners" (dropbox). I don't train that way anymore, but I still like warming up this way:

10 @ Lowest weight possible (bar for squat/bench, 1pl8 for deadlift)
Add ~10℅ for each warm-up set, halving the reps each time. Should be between four and ten sets.

So with your example, I'll assume a max of 180kg, which means we add about 20kg per set:
10 @ bar
5 @ 40
3 @ 60
1 @ 80, 100, 120, 140
Working sets

Then again, my joints are shit, and my everything is tight, so you might not need as much as I do.

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>>38602968
Thanks and no problem

>>38602918
>can touch my nose with my tongue

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>>38603059
can't impress my parents or peers, may as well try to impress people I have/will never meet

>>38603063
Why not, lowest was 72kg but couldn't keep going

>>38603071
I'll bookmark Gino's

>>38603165
Seems like the reps decrease too quickly, if your max is 180, no way you need to do only 1 at 80.

I do it like
10 @ bar
5 @ 60
4 @ 100
3 @ 120
2 @ 140
working sets (assuming they're 2 reps of 160 or whatever).

I never like to have my warmup sets be less than the reps in my working sets, throws me off mentally.

>>38603196
Interesting. Stats for squat/bench/dead?

also, mirin those facial aesthetics. no homo

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It's impossible to reason with talent fags.
No matter what they'll believe any man can put on 100 Wilks points in a year no problem

Can anyone tell me any success stories about singles-only deadlift training?

If it didn't work for you fuck OFF, I'm ONLY looking for anecdotes that confirm what I want to hear.

>>38603210
Tbh if you didn't also put on 100 pounds in a year you would've increased your wilks

>>38603223
I used to do it and got up to 5plaet

Is sumo really less impressive?

http://sketchtoy.com/67432008

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>>38603223
Don't have any personal experience, but I did find pic related buried in my /fit/ folder, maybe it's of some use.

>>38603196
Try to be aesthetic for longer. After one year you're allowed to fatigue and switch. At least get some sex with it before resigning yourself to never going above 7 reps again.

>>38603210
>W-what's going on in that i-image?

>>38603209
Pre cut at 80.7kg I was at 150/105/193, haven't tested in a while due to lack of energy(and not wanting to see how weak I got) but they are definitely lower

>>38603209
>Seems like the reps decrease too quickly, if your max is 180, no way you need to do only 1 at 80.
They do decrease quickly, yeah. The warm-up is originally intended for working sets of >90%, so working reps would be like... two. But my conditioning is bad, so I still use it, since it helps me not get tired before my top sets. It's getting better, so I might be able to increase warm-up reps soon.

>I never like to have my warmup sets be less than the reps in my working sets, throws me off mentally.
Oh, ok. I've never had that problem. Besides, I'm doing high-rep sets at the moment (5-15), so I don't want to be doing that for all of my warm-ups.

Different applications, I guess. Your method might be better for this anon, though.

my best one so far
http://sketchtoy.com/67432023

>>38603264

>At least try to get some sex with it

If you go to a bar, you're more likely to pull sloots if you're bigger with slightly higher bf% than if you're small and shredded. Being shredded does help at a beach or pool though.

Also, I'd advise against doing 6-7 reps as that is the trench of nogains. You'll never be doing more than 5 reps again.

>>38603315
Can confirm. Sheiko called for me to do 7 reps on a set today and every time I went down to the hole, I left some gains behind.

>>38603315
>>38603330
Very true, very true.

>>38603283
Why does it suck?

>>38603283
Beautiful

>>38603236
Nice

>>38603255
Probably gonna do it twice a week for 8-10 in the 80-85% zone

>>38603283
http://sketchtoy.com/67432049

>>38603255
>>38603362
IIRC that's from SSPT, fwiw.

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>>38602649
this is a ->powerlifting<- thread though

non-IPF people obviously dont apply

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Powerlifting bros:

I was wondering what a good program for someone like me would be. I would consider myself more interested in bodybuilding, but I respect all the old school greats and how they competed in powerlifting in their off seasons. Basically, powerlifting wouldn't be my main goal, my main goal is hypertrophy, but I don't want to lift like a bitch either.

Blew out my back 2 years ago and deadlifted a handful of times since, just recently I pulled 604lbs completely out of the blue which isn't that impressive for my bodyweight (~245lbs), but I have the desire to build on it.

I've looked at programs like Boring But Big or Jim Wendler's 5/3/1 for hardgainers, but I can't figure it out. I feel like it has me working at too submaximal of a weight. For instance, squatting the other day I was programmed to do 275 x 5, 315 x 5, 365 x 5, then 275 x 20. Ended up doing that, wasn't satisfied, so I did 430 5x5 (over 100% of my "training max" for that program).

I understand there's no blueprint, or "right" method of training, but can someone help me out with this "powerbuilding"?

>inb4 poverty squat
used to go heavier but form + depth was total shit so I'm rebuilding it up.

Any advice is much appreciated brahs.

>>38603404
Restricting this thread to people who have only competed in IPF approved events would cause this general to go the way of /owg/

>poverty squat
>5x5 at 430
>Hah.

Legit why don't you just do what you said the old greats do but swap it around. Do powerlifting and then bodybuilding during your off season. If you feel like the weights are too low, just inflate your max.

>>38603414
Seiko :^)

>>38603414
G Z C L
Z
C
L

>>38603432
meant for >>38603414 too

>>38603432
I've thought about that, but my calculated max and actual max are very similar, so I don't know if I would be setting myself up for injury or nah. Not really organized enough to have an offseason, but that's a good suggestion that I might have to look into.

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>>38603432
>would cause this general to go the way of /owg/
No it wouldn't.

The reason /owg/ is /owg/ is because its filled with olympic weightlifting fetishists slava-/asiaboos rather than actual athletes

>>38603414

Sheiko, just add in some extra shoulder work and pulling.

>>38603433
>>38603491
>recommending sheiko when he said he doesn't want submaximal work

wheeeeeeew

>>38603505
desu submaximal wouldn't be too too bad because of prevalent injuries, but I just don't have motivation to get fired up or whatever. I get that gains are made in the submax, but when I'm working up to a 405 x 5 single PR set for peak week when I can do 430 5x5 it just feels fucking whack

>>38603531
like lith said if you're finding it easy just inflate the max

>>38603414
I'd actually also throw in for GZCL. Heavy work, some volume, some bodybuilding. Sounds like what you're looking for. Also I think you're supposed to use ~90% for a training max on 531, no way in hell you're hitting 90 for 5x5.

>>38603414
Could give Beyond 5/3/1 a read.

>>38603531
>but when I'm working up to a 405 x 5 single PR set for peak week when I can do 430 5x5 it just feels fucking whack
tbdesu 405 sounds super light for you if you can do 430 5x5. What's your max?

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>>38603414
Greg Knuckols has imho a good "powerbuilding" program. Pic related is only the template, the progression protocols and specific exercise selections are discussed and provided in a pdf & excel sheet named "The Journey"

>>38603604
For this program the training max started at 85% of calculated or attempted 1RM, then the percentages were percentages of that training max. I.E. max squat ~500, therefore, training max ~420, then 85% of that for a "PR" set is 365.

Maybe I fucked up or misunderstood, but it doesn't make sense that 365 is a "PR" set even if it is AMRAP.

Definitely reading up on GZCL though. Looks like an interesting program.

>>38603624
I'll check it out brother, thank you.

>>38603672
Looks similar to the bastardized push/pull/legs split, only I was maxing out pretty well everyday and had a lot more sets/total reps then really made sense according to anecdotal evidence.

>>38603669
It's not even that 405 is "super light" but I can typically do it for sets of 8 at the end of a 5x5 just to achieve necessary volume for muscular hypertrophy.

Most I've attempted was 495 and I got a double, however, that was before I rectified my squat form. No video, but judging my taped 455x5 sets in the past it was likely shit and there would be red lights for days.

So right now it would be safe to assume I'd be sitting at around a high 400s low 500s max for squat with good form.

Guys I'm supposed to be doing overload bench with 102.5% singles but I can't do any overloading technique so what percentage should I use for heavy singles regular bench as a replacement?

>>38603817

Why can't you do spoto press, get someone to hold a board for you, or go in the power cage and do pin press?

>>38603817
Stick a gatorade bottle under your shirt

>>38603817
Decline is a good for overload , hell even long negatives would help. Why can't you do those two? Sets to failure of like 65-80% should also be beneficial

>>38603835
>Hey guys I want to go over 100%
>Spoto press
>Pin press
What the fuck are you talking about?

>>38603817
if you count downwards instead of upwards it makes the weight feel easier

>>38603835
Spoto press over 100% what? My gym is only old people and I don't trust them, and there's no rack/cage

>>38603930
>>38603879

Just don't pause for very long :^)

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do pullups work external rotation, or internal rotation? i know chin ups are internal rotation exercises

i'm trying to figure out how to balance all this pushing work on sheiko 3 day. would doing rows every single session make sense?

>>38603315
I think this is right.
>1 week back at school and at least three girls tryna get on my dick
Too bad I'm autistic and kind of gay

>>38604004
trip on alexander

>>38603993
Yeah do rows

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>>38604033
think i should do a few different variants, or just do my favorite row variant every session?

>>38604047
I think you should have variety, but do whatever you want that session, even if that means you do it for weeks at a time then move onto something else.e.

Before injuring my lower back I could touch my toes without bending my knees.

After my lower back injury I can get down to my knees without bending my knees.

Could this lost range of motion be hurting my lower back? Should I stretch hamstrings? Or will it make it worse?

I think stretching my hamstrings in the first place caused me lower back problems.

>>38604047
>>38603993

Facepulls are good too while doing sheiko.

I hurt my shoulder by tucking too much on bench again

>>38604118
Flare always

>>38604126
I know this is the 3rd time it happened, I hadn't trained it 2 weeks either which is probably why I did it.

>>38604126
>flare your shoulders
This is some original bait that I have NEVER seen before

>>38604228
This is some poor critical thinking

>>38604228
https://www.youtube.com/watch?v=8ObLI2uJaxg

>>38604259
He is flaring his ELBOWS not his SHOULDERS

>>38604293
Yes, if you had any fucking reading comprehension you'd realise that's what we're talking about.

>>38604322
Here's your (you) for trying hard

>>38604293
he didn't say "flare my shoulders"
he said
>hurt my shoulder by tucking [elbows, obviously] too much on bench again
and someone responded
>Flare [elbows, obviously] always

at no point did someone say "I tucked my shoulders", "I flared my shoulders", "you should tuck your shoulders" or "you should flare your shoulders"
kill yourself

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>>38604367
>damage control

>>38604367
kys you are retarded we were obviously talking about elbows and not shoulders. When talking about tucking on bench it is more or less always about elbows

>>38604392
>70 likes

>>38604088
Injuries can cause muscles to tighten up in order to protect the joint (muscles can also respond with atrophy).

You should see a specialist if you haven't already.

>>38604392
wtf is that?

>>38604423
it is probaly some comedy account, account name is "fanus"

New
>>38604452

>>38604452


>>38604452

Discuss powerlifting pls

>>38604424
I think I've torn my faucet joint, I've got all the symptoms for it. Hm.

>>38604088
When you reach down to your toes while standing up you are effectively stretching your lower back, not your hamstrings.

And not in a good way. Isn't that obvious?

>>38604613
I don't stretch anything, all I feel is lower back pain at a certain point, so I stop.