/plg/ - pahrliftin' genral

>>>equipped
What a meme

What are equipped cheaters even thinking?

Lifting weights you can't do properly is just cheating yourself.

So far for my home gym I've got
>a power cage with chin-up bar and dip handles
>barbell
>weight plates
>flat bench (sorry gbro)

I've got about £75 left before I reach my budget.
What fun toys should I get? Should I just be boring and buy adjustable Dumbbells and a dip belt?

Or should I get some fun bar like a Swiss bar?

>>38652182
Like who would go to a meet, choose an opener they cannot handle, and deliberately bomb? Who?

>>38652194
Those people are fucking morons

>>38652187
Save your money and wait till you figure out you're missing something you could actually use.

wtf 350kg RPE 0
https://www.instagram.com/p/BKDzdBsDZAL/

http://goodlift.info/live1/onlineside.html

West european championships

>>38652231
>https://www.instagram.com/p/BKDzdBsDZAL/

>Sumo is for faggots real men pull conventional, if sumo was banned kevin oak who is a true blue american would have beaten the cheating russian belkin. Anyone can pull big weights with sumo

>>38652320
what?

>>38652187
buy some personal equipment maybe, get a good belt or some chalk or some knee sleeves

>>38652187
>dip belt?

Definitely this otherwise your dip/pull up bar will get boring quick

Is carb backloading a stupid idea for strength training?

>>38652187
in addition to what they've said, a cheap ab roller, and i'd probably want whatever you call the thing you do preacher curls on.

>>38652187
>Or should I get some fun bar like a Swiss bar?
yeah i would say this>>38652201
buy what you need
you arent a millionaire with a state of the art homegym

what was the budget anyway?

How would I go about doing this?
>>38652285

Can someone explain RPE? or link to a reliable source?

just hit a 115kg bench

i know its not very good but im still happy

Good morning, /plg/.

Everyone having a good weekend?

WAWTT?

I'm going for a 205kg deadlift tonight as long as maxing my squat 2 days ago doesn't have an affect on me, I think I'll smesh it, then maybe some light bench. I'm gonna take a deload next week then start a new Sheiko cycle.

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Getting ready for my first raw competition... Feeling extremely anxious... how do you get passed that?
Physically I am there.
Mentally I feel weak as fuck.
help.

>>38652698
Congrats, friend.

>>38652730
>WAWTT?
Gonna go in and see if my back is ready for deadlifts. It probably isn't, and I'll probably end up doing some upper back stuff, hamstring isolation, and cardio.

>>38652730
I did some sloppy DL doubles at 80pc
Some okay benches at 70pc
And some dull assistance. Still have abs to do. I hate abs. So boring

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

>>38652755
passed...
past... fuck.

any of you lads have little sisters?

>>38652730
I think I'm going to do some light 12's with incline and close grip.

>>38652755
>how do you get passed that?
you dont really,
just dont make your openers too heavy especially for your first meet
and remember everything is a meet pr ;^)

>>38652812
does nose tork help?

>>38652847
i never use it
if youve tried it in training and it worked for you then go ahead but i dont think it will do much for nerves
and dont just try it for the first time at the meet, it might throw you off

>>38652812
>>38652868
Yeah man, I was training the other day and I was just envisioning being in front of a crowd and I nearly dropped 305lb on my chest.. The same thing happened when I was squatting with 4pl8 just instant anxiety and inability to complete the lift.

>>38652950
yeah really open light
failing an opener is going to make that anxiety shoot through the roof

youll be fine tho lad, its generally a supportive environment with people you dont even know cheering you on, at least talk with people in your weightclass, get information from them and tell them its your first meet, you will likely find someone happy to help you through your first meet

when is it anyway?

Currently POOING

>>38652187

Adjustable dumbbells.

>>38653031
September 25.
I'm lifting with my university so I mean I'll have them there. I just still feel extremely uneasy.

>>38653057
> I just still feel extremely uneasy.
its normal
make sure you remember the commands, get your friends to do them a few times leading up to it

you got this lad

>>38652791
3 older, 1 younger

>>38652730
>WAWTT?
Worked up to a heavy single deadlift.
160, 180, 200, 205, 210, 215, 2̶2̶0̶ (got it pasted my knees but didn't have it in my today.
Then 5x10 leg press and a shit tonne of back hypertrophy

https://youtu.be/x8WA_q2Pau0?t=210

/plg/ BTFO

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My chucks are tore up so I decided to get weightlifting shoes for squatting. What are ones you guys recommend? I'm looking at the Adidas Powerlift shoes because how cheap they are.

>>38653163

I've got a pair of Power Perfect's and they're fantastic. Not sure if they're still available but I got them for $60 with an Adidas coupon a couple years back.

>>38652868
just sounded like the adrenaline rush might help, to focus on the lift. might try it at some point, see if it works.

>>38652450
Yeah m8

How to fix good morning squat?

>>38653241
Lift in the evening

>>38653163
>Adidas Powerlift shoes because how cheap they are.

Do it. They're cheap, they work fine, anyone saying anything about a compressible heel is memeing you hard.

>>38653251
>>38653163
This desu.
Also they came out with powerlift 3.0s for if you have wide feet.
I should really get a pair.

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>>38653241
Greg Nuckols says it's weak quads guess I'll work on that. http://strengtheory.com/fixing-the-good-morning-squat/

>>38653241
Paused squats, consciously not collapsing forward when the rep gets tough.

Pulled my first 400lbs deadlift today, feel like I'm finally moving out of the 'total amateur' range into 'novice'.

>>38653310
this is written as if it's ironic but it's right

unless you're 100lbs it's not even novice yet

>>38653335

I was being totally serious, I weigh 156lbs, been training about 6 months.

>>38653310
good lad

>>38653349
Nice job. Been training for 4 months haven't even pulled 3 plates yet 2bh familia

>>38653213
Ok. Why, though? Performance decrease?

>>38653335
4pl8 isn't novice

>>38653349

400lbs at 156 is respectable. Well beyond novice.

>>38653378
>>38653380
lads please this is plg

>>38653349
That's pretty good for being new. People say I'm a decent deadlifter (for my size and training age, inb4 "no you're a weak twink") and I pulled 408 at 163lbs bw after 9 months lifting.

Congrats on the PR, anon.

>>38653387
yea and we are realistic. 4pl8 is above novice.

>knee status still iffy
>not sure if shoulder is completely healed
>tired of not being on a program and just fucking around
>but don't want to start program with injuries and just disappoint myself

blegh

>>38653426
Nice blog faggot

>>38653368
Yeah m8.

I mean you """don't need""" ATP (by extension, carbs/glucose) before you hit like 6 or 8 reps or something, but you totally do and training without some carbs in reserve will be tougher. Plus I think the effect of the post workout insulin spike is massively overstated.

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>>38653426
iktfb
Tweaked my back a bit over two weeks ago, and it still isn't healed.
The interminable waiting...

>>38653426
Such is life when you want to eek out marginal gains in something

>>38653426
Medium sets of fahve + bodybuilding and prehab and be sure your shit is fixed, then go HAM senpai

>>38653426

>spent the last 7 months unable to do any lower body training with hip flexor/sciatic nerve issues
>finally just getting back into a routine now

I feel you my dude.

>>38653459
Thanks. Make sure to tune in for more complaining later today.
>>38653464
The worst part is knowing you can only do so much and the rest is just time.
>>38653469
I'm lucky to get marginal gains even when I'm healthy. And I'm still weak as shit.
>>38653474
Yeah this is prob the best idea. I'd been doing pyramids for funsies but sticking to simple, moderately hard 5s is better in my context.
>>38653491
>7 months unable to do any lower body training
Yeah this was me last year. I don't wanna repeat it.

>>38653412
what a joke

I've officially switched to high bar. For the past 2 weeks I've been doing front squats, after maxing out front squats today I decided to try high bar squats.

There was an amazing difference in comfort and power compared to my low bar squat, my back was far tighter, it felt far more natural.

Downside is it hurts my lower back, while low bar may or may not hurt me, depending on the alignment of the planets or something, I can't tell.
I hope to high bar squat in the future however.

>Want to try a bench shirt
>Live in buttfuck nowhere
>Very few equipped lifters in the BCPA

suffering.

>>38653426
What do you do for knee pain? I have some permanent knee pain that I just ignore. It never gets worse, only better, but returns to normal after squatting.

It's a mutual relationship. I don't squat a lot, so my knee only hurts a medium bit in return.

>>38653692
For dinner I'm planning on having poutine and ice cream. Worth it? I've never had it before.

>>38653729

Poutine can be shit depending on where you get it.

>>38653705
Rest was the only thing that fixed it before. About a month of no squatting at all.
This time I've been doing that seated IT Band stretch and it seems to be helping a lot, although not completely eliminating it.
There's not really a fix-all because there's about 42 different things that can cause knee pain, even the same kinds of knee pain.

>>38653741
I was gonna make it myself

>>38653764

It's gonna be shit. You get fresh cheese curds? You make the best gravy every? Do you know how to twice fry Pomme Frites?

>>38653745
I recon mine is related to knee tightness. I can get rid of it just by stretching.
I've got some funky lower back pain I know how to rehab very well. I'd like to be able to rehab joint pain too though.

When you figure out the ultimate knee rehabbing let me know please. For now though I'll take your advice, thanks :)

>>38653787
I was going to buy packaged cheese curds, oven baked chips and make some gravy from an oxcube.
Should be good, I'm excited.

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>>38653594
Such is life for people like us

>>38653822
Can you do me a favour?

>>38653804
>oven baked chips

Never speak to me again.

I've got 305 Wilks score, am I weak or normal?

>>38653378
he's shitposting

https://www.youtube.com/watch?v=x8WA_q2Pau0 <- 3:30

they're mocking us

>>38653865
I'm at like 320 and I'm weak as shit. 300+ is normie strong though.

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reminder that fatigue is a meme and you should be eating more

>>38652730
>Everyone having a good weekend?
nigga it just started. should be good tho. going to the badger game today. it'll be my first time at camp randall for something other than team state wrestling meets. inb4 they lose
>WAWTT?
attempting social gainsxf

>>38653241
try harder
for twink, I told him to think about pushing his elbows forward, and that seemed to help
mostly just try harder though

>>38653865
wow m8 that's pretty impressive. you could probably do pretty well at nationals with that score, according to /plg/

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Can I get a form check on my shitty 2pl8 squat and my DL?
I know my bracing is shit and I'm hyperextending, anything else?

>>38653876
>powerlifter
>curls
>atlas stones
>machines/cables
>cardio
>jumping calf raises
>gomad
Seems accurate

Why did God invent girls?

>>38653865
>In terms of pl
Weak as shit

>compared to normies
Decent enough

>>38653876

Seems like a p regular day at the gym to me, lad.

>>38653937
You got a good morning squat going there son.

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My bad about the shit angle not really used to recording myself

>>38653962

To make straight men and homosexual/bisexual/queer women happy.

>>38653972
I wish deadlifts gave me a boner 2bh

>>38653788
btw PNF stretching seems to help a whole fucking lot with this.
Along with doing the seated IT band stretch every day, I've started doing the PNF technique with it a couple times a week.
Could do it with a lying quad stretch if you have a band or something similar.

Why are you still doing the low bar squat meme?
Honestly why? If you have short femurs and a long torso you're just wasting your time and ruining your back.

>>38653962
God isn't real friendo
On a biological level girls exist to be attractive to make guys want to impregnate them to further our species. If we didn't meed girls to reproduce then only guys would exist due to superior testosterone based genetics.

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>>38653937
lock your knees out before starting the rep.
the control gains will be immediately noticeable.

>>38653962
he wanted the world to feel more immersive, so he added a bunch of NPCs that would be easy to discern from actual people. they also act as a built-in reward for certain quests

>>38653937
>>38653972
Doesn't seem like you're locking out your knees at all for most reps

>>38653995
Because I have long femurs, short torso and shit ankle dorsiflexion from ankle injuries

>>38654009
>>38653998
>>38653983
The issue I have is I keep wanting to put my wiener in girls butt

>>38653937
See >>38653274 you have that problem. Try to focus on pushing your upper back into the bar to stay upright.

>>38653879

>Twink Alex outwilks me now
ffs I need to reconsider the way I'm training

>>38654022
That's fine anon.
Some girls like it in the butt and don't have to worry about getting her knocked up.
My girl lets me a couple times a month.

>>38654022
ah, common problem, we get quite a few of your lot round here

>>38653990
That's not a boner I have a big peepee ;^)

>>38654009
>>38654011
Never noticed the knee thing, I'll focus on that

>>38654023
Yeah, it gets progressively worse

Conor lutz bench programming is MAGIC

>>38653972
>>38653937

Its not bad stop hyperextending, also mirin boner.

>tfw you realize you squatted 1.97x bw 2 days ago and it was maybe RPE 9.5

fugg I should have done one more attempt.

>>38654043
Don't worry, you won't be the only one in the coming months. What programming have you been doing?

>>38654170
>1.97 x bw
How much is that? Any video of your PR?

>What programming have you been doing?

Sheiko advanced medium load. I'm handling the weight pretty well but the holidays messed my training. I'm going on vacations again next week and won't be able to lift 7 weeks in my cycle.

What do you chaps think about using the RPE system (as described in RTS) to progress in the Texas Method in place of the usual set weekly increments

>>38654352
Do you use the Sheiko app or the spreadsheet?

What should I have for dinner?

>>38654373
I use the spreadsheet. Is there any differences?

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>>38654352
It was 355. My weight has been bouncing around 180-182 lbs and was 180 that day.

Here's the video. My form was pretty gross on this but way better than last time I maxed. As I was working up, my form didn't start to break down until I got above 330 or so.

>inb4 not to depth
Alex picked a shitty angle to record from. It's to depth.

I think advanced medium load might be a bit advanced. I'm just running intermediate medium load and on the week 9 skills test got this 25 lbs PR.

>>38654352

It was 355.

It looked bad, but not as bad as when 330 was his max.

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>>38654409
Old 330 max from 10 weeks ago for posterity.

>>38654401
Cringed

>>38654399
I have no personal experience with it but it seems that the app collects data regarding weight etc and structures the program around your statistics

>>38654401
that squat was garbage anon

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>>38654434

And here's 330 when I was working up to 355 for comparison.

tfw got carried away and accidentally screamed while doing a dl

>>38654506
>that depth

baka desu senpai

>>38654434
oh boy

>>38654506
You deserve what you get

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>>38654545
Reminder that if you're not wearing a singlet you can't see your hip crease.

Also reminder if you video from above knee height, it looks higher.

This one is close but definitely good.

>>38654579
>You deserve what you get
A 25 lbs PR? Thanks, anon!

>>38654506
Good morning squat. Fix that shitty form.

>>38654506
Sorry mate its not to depth, consider getting shoes or narrow your stance to be able to go paralell.

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>>38654595
Like I said, this is where it started breaking down. It's miles better than it used to be though. (see attached)

>>38654599
I've done 2 USAPL meets and got all whites for my squats.

>>38654617
If you say so mate, this one does look deeper than the other webms.

Sure that you're not actually going a bit deeper in this one? Bottom position looks much better here.

>>38654617
https://www.youtube.com/watch?v=DsXj2fQ4uow
https://www.youtube.com/watch?v=DrwiddA_8CQ

helped me fix my squat from shitty good morning to smooth as fuck

>>38654631
The 4th rep on that one is the same depth as the others. The angle is just better for showing depth. Also maybe just those black and red shorts are too baggy to see my hip crease well.

>>38654641
Thanks, anon. I'll watch it, but my working sets around 280 don't look even close to this ugly.

>>38653362
>>38653365
>>38653380
>>38653394

ayy cheers lads, to be fair deadlifts are by far my best exercise, I can barely bench 100kg and my squat is like 4x5 at 120kg so it's swings and roundabouts

>>38654592

Look at the bottom of the rack. That metal beam is parallel to the ground. Now look at red line you've drawn. It's clearly above parallel, otherwise that red line would be equal to or greater than the angle of the bottom of the rack.

>>38654781
Bro you're a Freak beast!

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Eric burger burger is natty

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Are all decent powerlifters this autistic?

>>38654401
355 at 180?
how long have you been training

>>38654848
haha,w tf

>>38654825
Holy shit, this level of not understanding 3 dimensions is unreal. The bottom of the rack is in a completely different plane than my leg.

>>38654852
1 year 5 months now.

I fucked around for too much of it cutting though because I wanted muh abs.

>>38654354
It sounds interesting desu, almost did it, but ended up doing Lascek's twists on it. A long time ago I stumbled by this one too

>VD
Squat 5x5@RPE 9
Bench 5x5@RPE 9.5
RDL 3x5-5x10@dunnoduncare

>RD
Squat 2x5@RPE ~7 or FS 3x3 @RPE 9
Bench 3x5@RPE~8
Curls, rows, chins, whatever

>ID
Squat 1x5/2x3/3x2/3x1 @ RPE 9.5
Bench 3x3 @ RPE 10
Diddly 1x5/2x3/3x2/3x1 @ RPE 9.5

Maybe give it a try (not necessarily this one) and tell us how it goes.

>>38654848
christ he's awfully self important

>>38654848
This is usually followed by the "you know, back in the day I lifted too, my bench was [insert random number]"

>>38654893
Trip on benchbeta

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>>38654893

lel

Pulled 90% off 8 inch blocks and then a 4 inch deficit yesterday and it felt exactly the same RPE.

Tell me how much I suck.

>>38654921
Why does Tom Martin still think he's still a powerlifter ?

Haven't been here in a whole. Is Seiko still a meme?

>>38654988
Sheiko*

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>>38654825
As a better demonstration of perspective I made this picture. Both knee sleeves are parallel to the ground. Notice how only the one I'm holding right in front of the camera looks like it's in a straight line.

Whenever you map a 3-D object onto a 2-D picture, you can't really tell which parts are higher than others and what angles things are at without context UNLESS the picture was taken perpendicular to the plane of interest. This is why optical illusions work in pictures.

>>38654960

>muh IPF

>>38655002
If I wanted a demonstration on how optical illusions worked id ask for your one rep maxes

>>38655012
Well yes that is what the powerlifting federation is called

>>38655002
wtf I hate 3D now

YOYOYOYOYO what up brehs?
Squatted erryday this week, I'm feeling rekt but the SI is feeling better week by week, just need not to reaggravate it

>>38653426
>>38653464
Update on that: did some deadlifts pain-free just now. Got up to two plates, but it felt pretty heavy, so I just did some singles at varying stance/grip widths for giggles.
It's a good day.

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>>38654848
poor tom

Should i have been able to get this one if i had grinded? Am i gains goblining myself by pretending to be able to correctly gauge RPE? This one felt veeeeery hard.

https://youtu.be/laOMUkM4l34?t=78

>>38655022
B-but, anon. This whole discussion started because I was showing my one rep maxes.

In all seriousness I'm going to test my deadlift 1RM in 5-6 hours and I'm really pumped.

>>38655214
Glad to hear you're feeling better. Do you plan on getting back on a full fledged training program after it's healed up a bit more?

>>38655002
neeeeeeeeeeeeeeeeeeeeeerd
>luughingjocks.jpg

>>38655022
kek

>>38655022
keked

>>38655375
Should i have been able to get this one if i had grinded
if you able to grind then of course

I really wanted to be put in Riot gear and have like 12 to really fit 20 girls in bikinis just whale on me, hitting and kicking me, all the while covered in oil.

>>38655415
Do you have autism? Wtf

>>38655443
Why the riot gear ? That defeats the whole purpose you idiot normie

>>38654401
>>38654434
>>38654506

This is so bad it's unreal. My back hurts from just watching.

Deload 100 pounds if not 200 pounds and start doing the goddamn lift right

>>38654401
you shouldn't be squatting more than 315 in training with how that 355 looks

>>38655002
Your red line is more parallel to the back side of the rack rather than the front, which is a closer point of reference. If you actually are at depth you are literally right at the point of this being an
acceptable lift. I doubt this is below or st parallel though. It's not a case of perspective, if you think it is though then film yourself properly and lift properly not all wobbly and shit. It's literally just a notch over three plate. Grow some balls.

>>38655002
Also this picture is an exaggerated example with no obvious proof the top item is parallel to the ground. You are holding it in one hand assuming it is parallel to the ground. As stated just learn to use your camera properly if you don't know how and maybe no one will questions You.

>>38655415
I'll give it a full 4 more weeks, or until it feels 100%. I already made the mistake of going for heavy diddlies too early too many times

>>38655487
This. It has to hurt.

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>>38655523
>>38655532
>>38655492

I never go over 85% unless I'm maxing since Sheiko here's a double at 280 from a decent angle. I know my form still isn't great, but it's a hell of a lot better than it was 3 months ago. My next training cycle has me doing tons of doubles at 300, but not going over that until I max again. This is the same depth as all the other ones from the shitty angle.

>>38655454
Y-you too.

>>38655540
Yeah, better to play it safe. Good luck with the recovery. I hope it keeps going well.

>>38655567
Personally I just want Livia Cavalcanti to use and abuse me

Verbally degrade me, spit on me, kick my ballsack repedetly, slap my face, etc

>>38655618
record the 300 doubles and post them here. the 280 doubles look good, but the 355 and shitty 330 were such ego lifts. respect your spine bruv

>>38653849
You eat at fucking subway, calm down.

>>38655656
I'm just progressively overloading my spine, so it can't get injured :^)

Seriously I'll work on keeping better form while maxing, I know it's gross. I'm still fairly new to low bar. Even on the 355 my legs didn't feel close to giving out. I just need to improve my torso rigidity, and I think it'll look a lot better.

>>38655357

Definitely autistic

Okay, so everyone that managed to find a good way to setup sumo, please share how you do it and your mental cues while doing it.

Would greatly appriciate, thank you!

>tfw erector spinae doms

>>38655730
Feet touching plates turned out 60ish degrees, squat down to the bar, take slack out spread floor and pull

>>38655618
You are doing a squat morning when you hit the bottom. It is proper depth, but you probably shouldn't keep increasing the weight if your form isn't great at a given weight. If this is '85%' you should reconsider your max. In a competition it doesn't matter if you fuck your shit up with bad form, but don't train like this.

>>38655730
Ankles outside of knees (end of heels lined up with rings), brace, hinge down, grab bar, brace lats, spread the floor, and push.

I can't push press my incline bench

>>38655730
Dont overthink it. Your brain has a natural sense of leverages. Just practice a lot at heavy but submaximal weights.

Get hips close to bar, spread floor, and pull.

>>38655932
Okay

>>38655947
This

>>38655905
What if Dr. Layne PhD Norton PhD king of squat mornings PhD is my idol?

I do honestly think it's very hard for my squats to not look a little bit good morningish since my femurs are 29% of my height. As long as my back isn't rounding (which it isn't on my working sets) and I'm hitting depth, I think it's okay.

>>38655953
Why

Wew, tried flat benching again today after my incline sets. Did it feet up 'cause I'm lazy.

100kg 4x12

Not entirely sure where to put the RPE since I'm completely out of touch, but I can at least say that it both looked and felt good(enough).

>>38655965
He folds over but generally he doesn't squatmorning.

Do you even understand what a squatmorning is?

You dump all the weight off your legs/knees onto your hips and back. You do this by extending the knees without moving the bar. To see if something is a squatmorning, you watch knees and hips, if knees open up but hips stay mostly the same, that means you dumped all the knee torque.

In an ideal squat, knees and hips open simultaneously. Regardless of how much forward lean there is.

>>38655965
not him but there is nothing wrong with leaning over what you should focus on is not hyperextending your back and not letting your hips rise before your shoulders, try standing wider

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>>38655002
>>38654873

Unless you're setting up with a crooked ass stance (which you're not, since your toes line up with the rack) your body and the rack are in alignment in the sagittal plane, which is the plane in which depth is determined. There are enough landmarks in the picture to tell that you are not hitting depth, and that's being generous given that you've put the hip crease too low.

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>tfw perfect form on all 3 lifts

>>38656087
Retarded fucking Twinklex btfo

>>38656087
deluded retarded alex btfo

>>38656087
haha fatal

>>38656108
Power proof

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found this on plg, can someone explain the "X Var. to TM"?

>>38656156
you will see me at 2024 olympics in the 83kg class

>>38656179
variation

>>38656087
>>38656112
I didn't put the hip crease too low first of all. There's a huge difference in where it looks like the hip crease is when you're wearing shorts vs a singlet.

You're missing the fact that my leg is rotated with respect to the cage since my knees don't go straight forward. Just like in this picture how one sleeve is rotated with respect to the other: >>38655002 This messes with the perspective and actually makes it impossible to tell since the video wasn't taken from the side at knee height. Imagine that the top knee sleeve was my thigh. You'd say I'm miles above parallel because the one on the ground is slanted downwards.

When I take videos of my squats from the side at knee height (how it should be done to determine depth) they look like this: >>38655618


I don't feel like spending a ton of time arguing since it can't be proven either way and I want to enjoy my Saturday.

>>38656203
ahahahaha

>>38656203
>I want to enjoy my Saturday
ahahahahahah, doing what?

>>38656219
ahahahaha

>>38653036
good job poopin :^)

>at gym
>just maxed out yesterday
>was gonna deload
>cute girl my age(?) walks in
>alpha male test flowing through my veins
>have to max out again
>tfw she didn't have sex with me

>>38656258
a cute girl looked at me today

>>38656195
thanks, but what's "to TM"?

>>38656274
texas method

Why did you delete your form check

>>38656219
Your squat actually looks good. Way better than mine :^) The bar path isn't bad at all it just might be coming slightly in front of your toes on the way up.

>>38656236
Playing video games, going to the gym, and hanging out with some friends from work later. Much better than getting drunk alone and shitposting all day.

>>38655856
>>38655913
>>38655947
What is spread the floor for? I thought you don't want glute activation before lockout?

>>38656292
>Much better than getting drunk alone and shitposting all day.
yeah I feel bad for faceguy too, have fun!

>>38656269
When I was about 10 or 11 I held a girls hand once

>>38656292
you studied physics right? what do you do for work?

>>38656305
projection?

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>>38656203

You did, look at where your shirt is headed. Spotting the hip crease is much easier with a different coloured shirt since it almost ends up being where the shirt and shorts intersect since they both get bunched up in the crease. You're not off by much.

External rotation is irrelevant in the sagittal plane since all it appears to do is create shorter femurs. Look at the attached picture, different amounts of knees out, depth appears the same.

The problem with your knee sleeve picture is that neither knee sleeve has a bunch of landmarks around it that clearly allow you to denote where points are perpendicular the ground. Your squat picture does. Go put 3 knee sleeves on the ground getting progressively further away inside a power cage and I absolutely could tell you the rotation in relation to each other, and anybody could just by looking at them.

>>38656310
the girl that looked at me today was slightly older than that

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Finished my program today at 140kg x 2 squat. When I test 1RM next week what should I try? I'm thinking 147.5kg/150kg.

>>38656356

Try 144kg

>>38656356
Put 147.5 as your max and run the program again. Never max

>>38656328
External rotation doesn't make a difference in how depth looks if and only if the camera is at the same height as the knee. I know my squats are to depth just barely as shown in that 280 double video. Next time I max out in 10 weeks I'll get Alex to film it from knee height.

I do agree you can't really tell where points are perpendicular to the ground in the knee sleeve picture, but I guarantee that the one I was holding right in front of the camera is parallel to the ground.

>>38656367
This. Lifting heavy can hurt you and isn't fun.

gonna bench 3pl8 @ 175 BW in a week
is that a good bench?

>>38656397
Yes. How did you get it? What program did you run a.

>>38655965
It's not about you leaning over. You could go parallel to the ground with your back if you wanted to for some reason. The issue is you bend at the hips and knees at an even pace going down but when you attempt to shoot back up you are dumping the weight forward by raising extending your knees and only your knees. Your hips aren't even starting to extend until your knees are almost fully extended. So what I'm saying is you are doing is a Squat on the way down the you set up for a weird good morning on the way up. Leaning is OKAY. But done increase the lean on the way up.

>>38656274
training max?

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>>38656328
One more picture to illustrate what I'm talking about before I go.

The knee sleeve is definitely parallel with the table. But since it's rotated with respect to the table and I'm taking the picture from above (just like in that video) it looks like the left side is much higher, just like the left side of my thigh looks higher in the video.

>>38656387

I'm literally only talking about that one video btw, your 280x2 was definitely to depth.

But watch them both back to back and tell me you can't see a difference in how deep you go, even though the perspective is different. You clearly go a little bit deeper in the 280x2. And if, like you say, the 280 was just barely to depth, anything higher than that is high.

Bracing without a belt always feels so shallow and I am often not even sure if it's there, because I am missing the feeling of pressing against something.

This is bad

>>38656387
You werent close to depth

face it cuck, stop making deluded excuses for your ego lift

>>38656456
What are you on about. Those are not parallel and neither is your squat.

>>38656456

Are you seriously trying to say that that knee sleeve is placed parallel with the edge of the table?

>>38656456
You're retarded

>>38656475
>>38656487

I mean the height of the knee sleeve is parallel with the height of the table. Of course the lines I drew aren't parallel. You guys seriously don't understand the mapping of 3-D objects into 2-D images.

>>38656456
Shitty trooll

>>38656475
>>38656487
I think he means on the y axis. Let's just let it go guys. Hes getting btfo.

>Alex studies physics
>the easiest science
Loooooooool

So either we're all wrong and he somehow squatted to depth, or OR, he cuts depth on heavy weights when it gets too difficult for him to squat to depth... hmmm..... i wonder whats more likely kek

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Fuck this shit. It works but fuck this routine. I used to love cleans now I hate them.

Somewhat close to my sumo deadlifts lockout I feel that my ham strings are suddendly under a lot of tension and near their insertion point towards the back of the knee I feel a strain.
It isn't exactly painful, but it feels weird and unhealthy and totally brings me out of the groove.

What is this?

>>38656552
Alex is in the %1 of intelligence of his age group, he also has an above average penis size, even his professor said so!
As well as he has a very respectable 350lbs squat to depth!!

>>38656497

It's just not a good analogy. Using two very flat objects to make a point about the transverse plane.

I get what you're saying, but it's not like the cameraman is standing on a ladder. Combine that with the fact that you are literally standing in a box full of neat, straight landmarks both in the fore and background. If it was just a video of you without the rest of the shit in the image, it would be very hard to say if that was depth or not. But the whole thing combined makes it easy for somebody who's been lifting long enough to make a pretty accurate judgment of depth.

>>38653241
Chest up

>>38656014
Feet up as in Larsen press or feet up as in heels up?

>>38656296
Shove your knees out to the sides

>>38656558
I get that during my set up every once in a while. Nothing worse has ever happened so I'll just ignore it till my hammy explodes

>>38656642
Kek, sounds like a plan

>>>/ck/8069618
Found fil posting on another board

>>38656606
I thought that this is exactly the cue you don't want to follow, as far out knees is the wrong way of getting what you actually want.

Which is external rotation.

And people said shoving out knees is just going to have people squat weight up, as their hips drop way to low, achieving neither external rotation nor anything else of use.

>>38656664

Knees out IS external rotation.

>>38656543
>the easiest science
Literally no one thinks this

>>38656664
You set the knees after breaking at the hips, so about 1/3 of the way down. Once knees are set they don't move.

>>38656701
Are you thick? Chemistry is the hardest science you can study, Biology second hardest and physics the easiest.

Literally everyone and their grand mother has studied physics ffs

>>38656720
>tfw never went to college

>>38656738
>tfw going to college instead of doing heavy equipment training

>>38656720
isleys only saying that as hes a delusional physics grad that cant get a job

>>38655856
>feet touching the plates

god I'm miles off that is that really the width you should be taking?

>>38656748
Ideally you'd do both. on the other hand I don't know how people work blue collar manual labour and lift. Screw that

>>38656738
>>38656748
You don't need to be smart to make a living
>get strong
>make YouTube videos
>win medals in any federation
>offer paid online coaching
>use all the money earned from coaching to buy and rent out property
>retire at 30 and earn huge money collecting income from renting the property

>>38656766
Im far too lazy to do any of that. I'd rather just lift heavy shit, ride my motorbike and live on a big acreage with lots of dogs and my family

>>38656804
Once I medal in some untested fed and earn my millions you can come live in my mansion

>>38656758
I'm 6 foot with pretty damn long legs so that's whats most comfortable for me. It took a while to get them out there though cuz my hips felt like aids when I did it initially

>>38656820
(paying rent of course)

>>38656837
You can stay if you you dress up as a girl and give me unlimited access to that boypussy

>>38656827
And to be fair I wear size 14 shoes so I probably wouldn't have my feet at the plates if I didn't have clown shoes

>>38656606
Good ol' Larsen Press.

>tfw i even used the hashtag on Instagram

>>38652231

Beautiful

>>38654401
Idk if I said it before, but that looked easy. I would've gone to 370lb

>>38652148
Bruhs, is doing 5/3/1 good along with Olympic weightlifting training?

I was doing SS, but then I joined the weightlifting club at my Uni and they train M/T/W/TH, so I tend to train with them 2 times a week. I was kind of stalling on SS anyway, so I just decided it would be better to do 5/3/1 4x a week and go for slower but more consistent gains.

Is there any better program than 5/3/1 for strength as a lower-intermediate?

If I don't stall on the program for 1 years, it'll put all my lifts exactly where I want em'.

>>38656887
you sound like a guy that likes unicorns if you get what im saying

>>38656946
T E X A S M E T H O D
E
X
A
S

M
E
T
H
O
D

>>38656946
Also, should I buy belts/elbow straps/knee straps to help prevent injury in the future?

Wendler recommends 5x10 for assistance work, isn't that a bit insane?

>>38656943
aren't you the trip with the even shittier than twinklex squats?

>>38656946
If you started on SS you're probably around intermediate for strength standards. I like the light medium heavy routines like madcow.

Then I'd do 5/3/1 using BBB

>>38656849
I'm in the twink category (105kg) so I'm basically a girl anyway ;) xx

>>38656985
Love 'em.

>>38657025
Nah, I'm pretty damn weak-- I didn't get to complete the program correctly. I had a lot of setbacks due to going to University(Switching weights and had to test out how much I could do with those weights), joining the weightlifting club, and getting used to my school workload along with diet.

I'm 150 lbs, 245 squat, 180 bench, 265 DL, 115 OHP. I've only been back into lifting for about 3 months total, and about half of that time was marred by school adjustments, poor diet, lack of sleep, switching weights, additional club training, ect.

However, even after fixing my diet and making sure I get at least 8-9 hours of sleep minimum every night, I still somehow stalled on SS-- so I figure after 3 months the noobgainz are almost over.

I don't mind slower progress provided that it's consistent. I'd say I'm beginner-lower intermediate.

I'd do Texas method, but I don't want to be squatting 3x a week again while my club training is mainly drilling form, flexibility, and doing the Olympic lifts.... I have to lift right after my training, so I don't want to go in there exhausted.

Just watched a kitten get its head cut off with a knife now I'm sad :(

>>38657120
you could probably get a few more kilos out of that deadlift I'm sure

>>38657183
Deadlift used by far my best lift in HS, but I can't do it anymore for some reason. Lifted in HS, quit for about 3 years before starting to lift again now 3 months ago.

I was like 140 pulling 320 on DL, but now I can't seem to ever get the weight above the ground. It's either a form thing or a confidence thing; I can pull 265 for a bunch of reps, but if I jump up to 270 it won't come off the ground.

Regardless, my lifts are kind of a joke and pretty far from 1/2/3/4. I'm hoping to using a more consistent program to get 1/2/3/4, and hope that good sleep+diet+mastering form will get me there regardless of genetics and test levels.

>>38656943
It didn't feel too hard. Alex told me to stop at 345 though, so I just went up 10 more lbs and stopped. I'll work on my form more with Sheiko with a 355 max and go for a big max next skills test. Maybe after 2-3 cycles I can hit 4 pl8.

Deadlift test in 3 hours, so I'm pretty hyped.

>was going to give Esmeralda something
>she died

;-;

>>38653368
And carb back loading in general just doesn't work.

how much does mood affect performance? I was feeling real shitty last night and bombed on every lift, after making consistent progress for 3 months on the trot

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So here is my pathetic attempt at sumo deadlifting.

What is something that one can tell by just looking at this starting position (I am already engaging the pull here)?
I would say wider stance and lower hips (probably goes hand in hand) to get hips closer to bar and a more upright torso.
But what do i know.

Will a video later. Thanks

>>38657372
V much

The difference between feeling good and feeling shit for me can be as much as 15%

Who has the best totals in powerlifting atm or who's top 10 any weight class or fed

>>38657372
From my experience, feeling shitty and down makes me underperform. Weights that felt manageable a week ago would feel RPE 11 if I wasn't in the right mindset since I suppose I wasn't 'trying hard enough' cause of my mood.

Sleep is crazy important to. I've been sleeping in a shitty, creaky, stiff bed for a long time and now that I'm sleeping in an actually comfortable bed at uni, I always feel stronger, more confident and ready to lift.

>>38657457
Powerliftingwatch.com desu senpai

>>38657459
feeling shitty when your princess left? princess leaving left you underperformed?

>Sleep is crazy important to. I've been sleeping in a shitty, creaky, stiff bed for a long time and now that I'm sleeping in an actually comfortable bed at uni, I always feel stronger, more confident and ready to li

glad you got out of that uhaul truck you were living in

How long do you guys think it'll take before Ray Williams gets popped?

>>38657372
It depends.

I've had sessions where I started out feeling amazing, but ended up with huge grinders. And I've had sessions where I've felt like complete shit and came out feeling completely euphoric. Sleep and energy levels affect me way more.

The amount of repsxset also matters for me. If I'm feeling COMPLETELY terrible, I'll just do something like 10 sets of triples with a huge amount of rest.

>>38653249

Bud its only brekfast :D

>>38656456

just read this thread, who is this retard???? is this b80 m80?

>>38657398
dont know much about sumo myself
hips already look fairly low

hows the knees been anyway lad

What's the ideal dimensions for a flat bench press?

>>38657673
the ones in the ipf rule book

>>38657673
3. Since it's a 3-D movement. Just like the squat :^)

>>38657655
You know about me knees? :O

Well, no avail - I tend to believe what family says about having genetically passed on retro patellar athrosis.
Aka I don't believe I will ever squat again and I don't even know if I can deadlift.

But that will take me to move on from pathetic weight first.

>>38657692
I hope you're not moving on 3 axes. That sounds like a recipe for disaster.

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>>38655002

these are parallel guys are you fucking retarded

>>38657691
May you please spoon feed me?

>>38654401
The reason you're squat morning is because you arent bracing properly. When you take your breath try and keep the air in and tightness in your diaphragm instead of in your chest.

>>38657586
It was comfier than the broken down school bus you squat in.

>>38657598
Ray Williams is 110% natural, if you count black genetics as fair play, at least.

>>38657694
sorry to hear you had to give up friend

>>38657745
www.powerlifting-ipf.com/

>>38657747
I think this is right. I've noticed my bracing lately feels a lot tighter in my upper back than abdomen. I'll really focus on it during my next sheiko cycle. Thanks.

>>38657733
>parallel to the ground
The reading comprehension of you anons is out of control.

>>38657779
Found it, cheers.

>>38657821
no sweat buddy

Good song
https://m.youtube.com/watch?v=eeLLjJFNKSI

>>38657817
Bro you do squat high.

>>38657765
Well it is what it is.

Would have been cool to squat higher than 4pl8, but well.
Thanks lads

>>38657817
alex here

stop blaming my camera work
you were high Tbh

>>38657817
you were high

>>38657764
>110% natural

Really?

>>38654401
Lower faggot

>>38654401
sky high lol

>>38656710
My knees bounce forward at the bottom of my squat when I get over 90%

How to fix?

New
>>38658156