/plg/ - powerlifting general

>>38780504
other thread is not yet kill. Fuck off faggot, gas yourself

Can you powerlift while playing a contact sport?

>>38780651
contact sports generally require strength and above average musculature...

>>38780703
source?

did patrick ever came back?

>>38780715
s t o p

>>38780715
you really need to fix your positioning out the hole

>>38780717
not being a keyboard warrior twink

I don't feel like I'm advanced enough to do Diddy off of blocks and other variations on sheiko. Feel like I'd he better off just deadlifting. Should I just do 1x5 each session rpe 10?

Garagebro were you the one with an herniated disk?
Did you manage to fix it?

>>38780822
this was a year and a half ago

i dont know if its 100% fixed but im pain free and have hit prs since

>>38780817
i only pull from blocks

and if you want an rpe based programme do one, sheiko is %age based

Hit 97.5kg x10 paused bench today lads.
140 by the end of the year looking good

>>38780817
if you've never done blocks pulls then WHY THE FUCK ARE YOU DOING SHEIKO?

>>38780850
I just feel I'm new enough to benefit from actually doing the motion more than pulling from blocks or on blocks or any other variation

>>38780854
currently halfway through 6x4 bench with 125kg, these low weights are so comfy right now

>>38780844
>>38780822
Would you mind explaining how you managed to lift pain free?Lots of stretching?

>>38780817
>I don't feel like I'm advanced enough to do Diddy off of blocks and other variations on sheiko.
What do you pull? And the idea that only people who can pull 300+ has the permission to do variations or assistance lifts is just minimalist propaganda from stupid people.

That said some people do feel that there's not enough ordinary deadlifts on sheiko, so if you do want to replace the variations with ordinary deadlifts you should make the sets of deadlifts equally as hard as the variations should have been.
So if you're scheduled to do 3*2 90% block pulls you can do 3*2 80-85% normal deadlifts.

>>38780862
then do a programme more suited to your experience level?

>>38780866
What do you bench? like 150-160?

>>38780870
mcgill lower back stability protocol
donnie thompson youtube series on decompression
lots of self release with lax ball and roller
sports massage and osteopath
switched to only block pulls to not get that bottom end range of motion where my back is most at risk

started with the bar and worked back up over 8 months

the day after i did it i could barely walk, saw a chiro who just wanted my money, he advised me not to lift again, i was lifting a week later, very light

>>38780874
I'm happy with the program with everything except deadlifts on sheiko. My dead is disproportionate to my other lifts

>>38780884
PR is 180
https://www.youtube.com/watch?v=2W8CN74_gCo

>>38780893
maybe listen to the coach who has decades of experience getting people really strong?

trust me, you do not know better

>>38780884
he lifts with the aid of steroids now

its practically impossible to bench under 200kg with steroids

I'm currently running the modified Hepburn routine (8x2 to 8x3). I want to run the C routine due to time constraints (5x3 to 5x5). Since the volume is almost the same, can I use the same weight I would use If I ran the old program with slighlty bigger rests to compensate for the more dense workload? Or would it be too much?

>>38780906
go to an untested meet, you are very wrong

>>38780911
in theory yes, but i wouldnt, your 2/3 reps are at a weight to allow stimulus but not too much form breakdown, using the same weight for 4/5 reps could reinforce sub optimal technique for reps 4 and 5, so 10 reps per session

>>38780904
But sheiko assumes the lifter has had adequate time spent deaslidting, I haven't. I should deadlidt and not do variations

>>38780912
well I know its not COMPLETELY impossible

but its possible if you are very bad

the amount of people who compete untested is really really small, competition is small and people are likely to be bad

put top IPF lifters on steroids and they would sweep top 20 slots in every weightclass, ateast

>>38780906
That's not how roids work mate.
I've only seen 1 guy bench over 180, and 5 over 140. I've seen/know a lot of people on roids at my gym.

>>38780928
id say % of 200+ benches at nationals is like 10?

bench in the UK is poor on the whole

yeah youre probably right on that one, some of the totals on no dose/low dose in the IPF are really bridging the gap

>>38780926
DO ANOTHER PROGRAMME THEN, youve answered your own question, you havent spent adequate time lifting to run it

>>38780897
>That slow descent
Doesn't that waste a lot of energy?
Looked very controlled otherwise

>>38780944
I have just not deadlifted like I said. Injury. Advanced lifter in every prospect other than deadlifts

What is the point of an SLDL?

>>38780963
there is none.

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>>38780959
just do the sheiko programming for deadlifts

it's set up the way it is for a reason

the reason being if you do a high volume deadlift day one week and then try to do full deadlifts again next week you'll accumulate a little too much lower back fatigue and shit out your spine

>>38780959
the variations help fatigue management

do what you want, your lifts pal

>>38780955
id just come off an offseason block, hadnt done flat bench or gone heavier than 140 for 6 weeks, felt heavy out the rack so controlled the descent more to not get pinned

>>38780889
Thanks man,much appreciated

>>38780978
The routine I'm doing has some higher rep sldls but I'm just wondering about the benefits or differences to say and rdl?

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>>38781036
Luke, is that you?

>>38780893
Uh, you're only happy because you're a novice and you could literally just walk into the gym and slap your dick on the wall for 15 minutes and you would probably make some decent gains.

You should probably listen to people who are more experienced...

>>38780995
>the variations help fatigue management


I disagree with this philosophy and believe that a week block of submaximal lifting to train the entire range of motion while focusing on form is much more agreeable. I'm not talking about a deload, I'm talking 60-70% with a few extra reps thrown in.

Also sheiko is a meme for fraudsters.

>>38781074
the variations help manage fatigue and also help address weak points

the diddy is not that technically complicated so doing variations pays dividends more than just hammering the base lift week in week out

>>38781085
>having weak points in your deadlift

neber gona lern, mang

>>38781098
what's your deadlift

>>38781098
505 (lbs) conventional

>>38781015
>>38780889
Sorry if I bother you again.
Did you train through the pain?
My pain originates from my erectors,very close to the spine(when I hyperextend) and radiates to the sides of my lower back (when coming out of the hole of a squat or when rotating the torso).

Reminder sheiko is a meme for no bench gains

>>38781165
>tfw gained 20 kgs on my bench since last december doing sheiko, while staying at the same bw, and taking unwanted "offseasons" due to uni
Yeah, no bench gains

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>>38781165

>>38781152
thats probably not a disc herniation then

but the lower back stuff i suggested will still help, i did 1000s of hyperextensions too

i did train through the pain to a certain point, just pushing a little bit more each time, mine was nerve pain where the disc was pressing on the sciatic nerve so it hurt all down my leg too, my calf hamstring and glute actually switched off for a few weeks, i couldnt stand on my toes

yours just sounds like an erector strain

>>38781248
>>38781152
I have always been able to walk without problems and actually PR'd a couple of times because I ignored the pain.
I took a 3-4 week full time rest from squats/deadlifts two times this summer but the first day back it came back with lights sumo deads (I think).
I have some pain in my spine if I press one disk with my fingers,I'm getting xrays done next week because that's only what my doctor prescribed me so nowhere near to find if I really have an herniated disk.
Gonna visit a physio while I wait months for an MRI I guess.

>>38781237
bodorio how often do you incorporate back work on sheiko

just when programmed, or every session?

>>38781265
thats nearly a year old and i waived my third cause i almost blew out my shoulder, my technique was so bad, only training the pause 4 weeks out is not a good idea

but you learn from these things

>>38781318
Pretty impressive to add 40kgs in a year natural.
What sheiko are you running?

>>38781306
taking time off will only make it worse

even an mri could be of zero help

i saw a chiro/physo/osteo to get different opinions, the osteo was the best help, and found something else that would have inhibited my recovery

>>38781120
500kg reporting, should have done your variations

>>38781333
that was 155, i started pinning after that comp and pressed 180 in the summer

haha sheiko, good one

>>38781354
Oh so you just roided and didn't do any work for it... Alright I guess.

>>38781390
Uh roids doesn't offer any advantage and it just allows you to work harder ok no drugtests in the jungle

>>38781312
I do the program as its written. I feel like the hypothetical person the assistance stuff is written for is quite close to who I am.

I only replace sitting GMs with standing GMs

>>38781390
i was surprised if im honest, id battered volume for weeks, some sessions 8x8, so to hit a decent 1rm was a shock

>>38781343
>>38781306
Thanks man,I guess you're right about taking time off.
I can sometimes train almost pain free after a bit of warming up.
I did squats last friday and I was actually feeling a bit better saturday.I didn't have time to do my daily warmup/stretch routine on the weekend and I was in a lot of pain yesterday.

>>38781409
do you see any actual use to a safety squat bar? or is it just the stupid /plg/ meme of the month.

I've been using my gym's for GMs and it's kind of comfy, I guess.

>>38780736
I really really do

Anyone know any nice snacks high in protein but low in calories? I'm a manlet trying to lose some body fat but restricting calories is leading to an insufficient protein intake. In an ideal world I'd be eating meat and veggies a couple of times per day but unfortunately I can't prepare food during the day so I'm looking for smaller snacks I can easily take with me or eat in between bigger meals.

Also I'm continental European and we don't really have jerky but something along those lines (or homemade protein bars/cookies/pancakes/...) is what I'm looking for. A quick google search only gives me stuff made for bulking, using tons of milk/peanut butter/honey/nuts etc

>>38781493
It's Mike T's favorite specialty bar.

>>38781501
Plain Greek yogurt, canned tuna, cottage cheese (or quark since you're a euro), pocket eggs, etc

>>38781493
>or is it just the stupid /plg/ meme of the month.
Bingo

>>38781501
mealprep

>>38781530
I'm already mealprepping all my lunches, I eat warm meals twice a day but apart from those I still want to eat even when I don't have a stove or microwave available.

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I CANT TAKE THIS ANYMORE IM SO SICK OF 2100 CALORIES A DAY ITS NOT ENOUGH AND ITS ONLY MAKING ME WEAKER AND TWINKIER BUT I WANT TO BE LEAN FUCK I COULD EAT THE WORLD

>>38781800
>Being on a deficit for an extended period of time claims another

>>38781800
Then eat more you dip.

>>38781527
Nah man it's legit

>>38781493
>is it just the stupid /plg/ meme of the month
It's the stupid meme of the year

>>38781493
>is it just the stupid /plg/ meme of the month.
It is but it has its place.

>>38781800
Hold strong
Also get some sleep

>>38781493
Meme of the month tBh

>the last 8 posts all have unique names
>4chan, the home of anonymous

>>38781840
>it has it's place

Do you think it can help with fixing my back rounding on squats and let me stay more upright by strengthening my thoracic erectors? Front squats are really good for that and it serves a similar purpose, right?

>>38781800
>Can't deadlift 400 lbs
>Cutting
Wew

>>38781815
>Nah man it's legit
A legit top-tier meme for sure

>>38781904
trips are to 4chan as /plg is to /fit

>>38781934
Don't ask isley for squat help.

>>38781957
>twinklex
>happy(haino and trappy)
>panzer
>fat retard
>poutine
>lith
>benchbro
Oh what great high quality posts they have made, how could we survive without knowing their identities

>>38781800
I'm on 1500/day and i guarantee I'm bigger than you.
Cry me an ocean.

>>38781994
>benchbro
I don't see him here

>>38782016

>>38781838
>>38781963

>>38782026
That says wort

>>38781497
https://imgur.com/gallery/tCsdBh7

>>38781934
Possibly. But what is most important is repeated practice of good repetitions. For you, I'd suggest you set your RPE to the point of technical breakdown, such that if you were doing 3x5 @ 80%, and the last 2 reps of each set had any back rounding, you should only be doing 3 reps per set, and those would be "RPE10".

And after that, you could do some low intensity, low RPE Front squats or SSB stuff as assistance. If you were doing sheiko your main squats of the day would be comp style, and the second could be a front squat, or an SSB, with the same reps @8, say.

tl;dr yes it has its place, but the main focus has to be SQUATTING CORRECTLY. I don't think anyone will disagree with me here.

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>>38782047
KAWAII DE SHOU NE

>>38782045
He's tripping as worhtlessbro now. Sometimes he takes his trip of to bully Isley or meme about shit.

>>38782064
So it's not BenchBro it's WorthlessBro because he no longer has a good bench due to Alex being a massive talent Chad and blasting him out of the water?

What is the origin of this meme of shaker cups being hard to clean? You don't even have to clean them, just rinse them out with hot water.

>>38782082
>So it's not BenchBro it's WorthlessBro because he no longer has a good bench due to Alex being a massive talent Chad and blasting him out of the water?
Nah, he became bad at bench when he started competing IPF because he couldn't bounce the bar and had to keep his ass and heels planted.

>>38781501
Beef jerky.

Trained for strength for a couple years, was out of the game for a couple years, now have been doing some bodybuilding style lifting for 6 months.

Now that I'm in decent shape, I'm ready to take PL style traiing back up, but I enjoy the high frequency of the BB routines.

I've heard sheiko can be modified for high frequency. Anyone have some spreadsheets for that?

>>38781501
I'm
>>38782153

I didn't read your intire post, but we have SO MUCH beef jerky in continental Europe.

>>38782117
Wait the bench performance stayed the same in the ipf but was it that Alex got so strong so quick it made him realize everything he'd worked for to that point was invalidated and meant nothing because someone with good genes could blow straight past that easily so he realized how worthless his lifting and work was so he changed his name to reflect these values?

>>38782176
No, Joe.

>>38782190
No I think that's what it was.

>>38782167
Never seen it in any of the local stores. Here in Belgium people eat Bifi sausages (brand name) when they want a dry meat snack but it's really not the same.

Anyway I found some recipes for high protein bars and whatnot I'm gonna try, thanks anyway though!

>>38782176
Here,have some ,,,...,,,,,,

>>38782176
No, benisbro gained 60 lbs of pure lard when he started his shit-tier uni because it's hard to not eat take-out food 8 times a week and that made him feel worthless.

>>38782053
Thanks. I'm going to do a bit of focusing on SSB to fix my likely imbalance, but when I go back to regular squatting soon I'll try this out.

>>38780944
>bench in the UK is poor on the whole

kek, very true. Genetics?

>>38782223
Nice try sean.

>>38782223
But that is something that would OBJECTIVELY make his bench better Sean

>>38782223
Is this how you gained your 20kg?

What weights do you guys use for good mornings in sheiko? I usually do them with 50kg, considering I have a 140kg squat. You do them only for stretching or what?

Does anyone know where I can buy HGH in Göteborg? Tack.

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Post yfw SSB squats fix twinklex's squat

>>38782283
I believe Islet actually did it on purpose
>>38782295
>140kg squat
>running sheiko
Pls tell me you are like 66kg

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>>38782297
It seems you already know

>>38782295
>actually doing the good mornings
Wait you're meant to do those?

I thought boris was memeing me

>>38782297
HavreGrynsGröt?

Finns på ICA

Just demolished, cleared and scrapped and entire shed lads. Not including garden rubbish and miscellaneous items.

Do you neets do hard work?

>>38782462
I got inspired by that primitive technology channel and built a little Hut with my gf

Harder than it looks desu

>>38782442
>HavreGrynsGröt?
>HGH
Gå om svenska A Filip

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>>38782442
>han kjoper megmegete havregrynsblandinger i stedet for bare rene havregryn

>>38782512
Thought it was a typo cuz H and G are close to eachother on the keyboard

>>38782515
Jag äter inte havregrynsgröt

My instructor just brought up mansplaining in my ethics class. RIP

>>38782526
why are you taking an ethics class lol?

>>38782534
General education requirement ;-;

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>>38782524
>Jag äter inte havregrynsgröt
kvifor ikkje? det er billeg, godt og funkar fåvæ

>>38782541
Say something
>raise hand
>that was offensive could you please not be sexist

>>38782526
Brought it up to mock that phrase, right?

I knew humanities classes were kind of useless, but damn. Do you go to a small liberal arts school or something?

For the honors program in my undergrad all the freshmen had to take an honors seminar class, but I was taking a bunch of upper level math/physics that were only available at one time slot, so the only open seminar that fit my schedule was "Sexual violence in Western culture". One of my friends decided to take it with me for the lulz. The professor was an extremely obese feminist and all of the other students were stuck up bitches. My friend and I were the only 2 who didn't get an A.

>>38782541
Hey that's not bad, at my uni we litterally have to take nigger studies to graduate.

So these are the rules regarding Norwegian powerlifters' access to publishing training vids on social media:
>Only the main exercises squat, bench, and deadlift with and without equipment can be published.
>Publishing is limited to one set per exercise per 2-week period.
>No lifts above 90% can be published.

Seems like few of the lifters actually like the rules. Especially considering the purpose of the rules (keep a competitive advantage) while Dietmar does coaching classes for international coaches.

>>38782656
Everyone I know is posting their shit on instagram anyway.

>muh bosu ball weights tied with bands to bar bench
I don't think most people will take much from seeing these meme lifts anyway.

>>38782656
Tbh only instagram primadonnas post lifts on the internet so I don't see the problem with the rules.

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>>38782705
Publicity to reach out to more people (ref. crossfit and recent surge in IPF members).
>>38782689
Me neither.

>>38782597
Go to desuarchive and look up these posts:
30905090
29910745
29910788

>>38782526
you too: >>38782757.

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WAWTT lads? Pic related

>>38782597
I fucking wish. And no, not a small liberal arts school. It's literally a biomedical ethics class, and for some reason, physician assisted suicide is apparently a gendered issue, lol.

>>38782627
WEW, godspeed my friend

>>38782597
>My friend and I were the only 2 who didn't get an A
kek

>>38782757
Wtf I'm pulling sumo now

>>38780504
I bought an XL lever belt today. How do i punch the 4 holes for the lever after I cut it, without making it look completely trashy?

>>38782757
Thanks. Looks like the main thing I need to change is trying to lock my knees out around the time the bar is up to them and finish with pushing hips through. I've been trying to focus on keeping my knees out so much on my work sets lately that I've started locking them out too late.

>>38782792
>WAWTT
SSB squat 5x5, bench 5x8, and lots of upper bodybuilding work

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>>38782771
Thank you friend. Dumping for others to see as well, just in case.

>>38782854
I like all of these memes. Just wish I had a SSB available for me to squat with ;-;

>>38782303
80 kg :(

>>38782356
Why wouldnt you do them? I feel they help alot with the recovery with such a nice hammie and glute stretch.

Im curious what weights is everyone using.

>>38782757
>Go to desuarchive and look up these posts:
>30905090
>29910745
>29910788

>tfw go back 18 months and Isley's still IPF-posting

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>>38782892

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>>38782926

>>38782854
>>38782892
You also need to keep working on externally rotating. Can you tell if it's a problem because of poor flexibility or mobility or weak abductors?
Avon's favourite sumo stretch (IIRC) was the frog stretch and rocking forward. For squat and bench, rock back.
>>38782792
>WAWTT lads?
Squat (11% fatigue), bench (14% fatigue), dead (11%), accessories.
Leaving in half an hour or sumthn.

>>38782844

Take it to someone who works with leather. There's no way you have to tools do this.

Alternatively send it back and buy the correct size?

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>>38782946

>>38782954
I think it's weak abductors, since I've been getting some valgus during squatting as well.

>>38782954
>>38782974
Same. It's hard for me to tell, but I think my mobility is fairly good.

>>38782970
>working with leather
So you're a cowboy Garry? Think i saw one on the island the other day walking his dog

>>38783022
>the island
Would that be Vancouver?
>>38782974
>>38783007
Then action plan, then, is what?

>>38783089
No It would be Vancouver island

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>>38783148
>

>>38783089
I'm going to first focus on my knee lockout timing and starting position to try to make it look more like sumo then do lots of submaximal work to try to build up my abductors enough to where my knees don't shoot in on max effort.

>>38783089
Focus on the info in the posts you linked, and really put some effort into dialing my form in. The deadlift work I already have programmed is fairly sub maximal, for the most part, so I should be able to improve my form at least somewhat this cycle, just need to put a decent amount of effort in.

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>TwinkAlex and fat retard will never have good form

Really makes you think

>>38783373
Who is this? She may be the cutest girl I've ever seen.

>>38783429
No she's fucking hideous and disgusting and you know it
She's my sister btw

>>38783455
is your sister single?

>>38783465
Yeah when she isnt deepthroating some random stranger from the pub kek

Hamstring hurts right behind my knee when I squat but I can deadlift without any pain. How is this even possible?

>>38783483
Nice

>>38783501
Now that she's off she schizophrenic meds she's been more horny and fucking ever before
Pretty sure I heard her with two black fellas last night spit roasting her

>>38783514
Nice, give her my number when you next see her

>>38783532
What's your number? I'll give it to her right now

>>38783551
3

>>38783564
Kys

>>38783581
Bye

>>38783601
Don't come back

>>38783618
Are you upset because you were 3 when your father left you?

>>38783628
Nice projection

>>38783677
Took you 6 minutes to come up with that?

>>38783690
I thought you said you were leaving cuck

>>38783701
I could see why you might think that, but I never did say that.

>>38783709
Those were the implications and meaning behind the word "bye"

Kys illiterate cuckold

>>38783719
Implication means nothing

Am I doing it right when my sumo is ultimately limited by my aductors flexibility?

I can set up in two way: I pull myself into the bar by grabbing the bar first and then pull myself down.
This way I tend to get a wider leg angle.
I have like complete butt wink with this though.

Or I can hinge down, really stick my ass out, which limits how much I can get my legs open and really makes me feel the aductors stretch dominantly. This fixes the horrible butt wink I have with the other setup.

>>38783743
Just like your pathetic life

>>38783774
>>38783677

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>>38780504
CYOOOOOOOOT

>>38783788
Not a projection based on the fact that you were begging for a literal 2/10s number Kek

plg circa 1 year ago
"sheiko is a meme"

plg now
"I have a Class V total and never done a bench or deadlift variation in my life, so now Im doing sheiko coming right off of TM"

>>38783840
What beta rates women when all womyn are beautiful and speshial

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>>38783822

>>38783880
Wow you sound like a beta lol

Seans (aka more alpha version than chads) rate women, that's who

>>38780955
>not knowing that eccentric portions of lifts increase CNS activation, improve muscle torque and rate of contraction as well as the obvious use of antagonists to allow the prime mover to pull from a tighter anchor

its like you didnt even go to 6 years of college and majored in biomech like me, bro

>>38781036
hamstring and spinal erector activation
its like asking whats the benefit of a front squat for a back squat. Depends, but a front squat is more quad centric and requires more upright back position, so it MORE THAN LIKELY will help if you have a quad weakness or forward lean

>>38781409
I personally add a little more pull ups and rowing.

Sheiko is pretty good on its own desu

>>38783901
i haven't been to one year of general college and i know all that shit you self-righteous ignoramus

>>38781501
Steak.
Jerky.
Small babies.

>>38782158
sheiko advanced load (4 day) is a 4 day with high bench freq

google it, theyre all free

>3 sets of at least 8 squats at 70% of your orm
I'VE BEEN DOING SINGLES AND DOUBLES FOR THE PAST MONTH, MY WORK CAPACITY IS SHOT
NUCKOLS MAY AS WELL PERSONALLY HAVE MY NUTS IN A VICE

>>38783938
then why did you question why he did a slow negative

bro I aint even being aggro at you smoke a joint

>>38783946
small babies are mostly bone, cartilage, blood and fat lad wtf

none of those things have a high protein content. i know you were joking, right, but it just isn't funny because it's so misinformed

>>38783765

Hips being close to the bar is a bad cue usually resulting in a bad starting position for the hips, and usually puts your shoulders in front of the bar. Hinge down, get your ass out, then think about driving your knees out. Do not try to push past the limitations of your mobility.

>>38783938
Oh YEAH?

then what thickens with eccentric training in the sarcomere and what loosens?
HUH?

>>38783993
kek i'm not that anon you replied to, sorry

>>38783996
dont eat the bones dumbass, the cartilage is good for calcium though bro.

I eat black babies for the extra creatine they genetically have

>>38784008
idk but it sounds interesting. tell me

>>38783901
Doesn't have anything to do with my question. I asked if a slower descent would waste energy, not if you would be stronger without an eccentric phase.

>>38784014
I know, degrees mean shit in this day and age. Newer, more up to date and accurate scientific information is found online and through scientific journals which takes 5 years minimum to get into textbooks in college courses, but then again Ive had masters courses with people who say
>lifting stunts growth
>deadlifts are bad for your back
>plyometrics is all an athlete needs
>if you have a 3 month mesocycle planned for an athlete you are over training them
>squatting is bad for your knees


all shit that has been disproven for a decade minimum and yet I paid 1,500 USD to take that course for 18 weeks.

rolling a blunt with my degree now senpai

>>38783998
Alright.

Any idea why I can't get a proper bracing going when I inhale while already hinged down?
It's retarded, I just can't seem to get as much air into my belly as when I do it upright.

The problem with bracing before hinging down is that my setup takes me too long since I am not used to it and have to iterate over all the cues.

>>38783998
T. Person who does not sumo deadlift properly aka incapable of externally rotating and lifting with good form resulting in the "semi sumo" form aka I don't know how to figure out a simple movement that is the sumo deadlift

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>>38783986
Every time your back rounds, we have to do another quarter turn, anon...

>>38784024
Titin thickens because your sarcomere lengthens in the eccentric portion and your tendons actually soften.

Concentric the opposite happens.

Protip: dont just do concentric and eccentric
pro pro tip: I havent actually met a single person who only does eccentric or only concentric besides those faggots that drop every deadlift

>>38784063
Post a video of your sumo

>>38784050

Because you put your diaphragm in a constricted position in the hole. Your belt position could also be an issue. Just get better at your setup, a lot of lads take their breath at the top.

>>38784041
>CNS activation is the catalyst which activates ATP/other energy stores
>CNS activation is energy usage
>I answered your question

>>38784082
I don't have a video of my sumo

>>38783998
Hips being close to the bar is perfectly fine if your mobility is good

its even better

why?

Weight is closer to center of gravity

why dont you sumo deadlift with the bar 2 feet away from your shins?

>>38784088
Alright thanks laddo

>>38784050
hip flexion makes your diaphragm and organs move up.

its like asking why you cant take a deep breath while having a completely round back. You have less room for your lungs to expand/ diaphragm to move around

>>38784066
so what about if instead of dropping the deadlift, you just let it come down at a speed a bit slower than freefall? like you know how in the ipf you can 'drop' a deadlift, you just can't let go of it? can you do this safely for every set in training?

I should probably trip

masters bio mech here ask me questions

445/335/500 @ 165lbs

>>38784102

Of course the goal is to get our hips as close to the bar as possible, but that cue for setup is objectively awful. Knees out achieves the same end result without tempting the lifter to sit down, and not back which results in not loading the hammies.

Anyone else impressed by people lifting stupid weight with a really bad ROM? Just takes real dedication to the cause of being an ego lifter to quarter squat 350kg.

>>38784089
>CNS activation is energy usage
I don't really get it. Does it mean that you waste more energy during a slower descent since more cns activation, or do you mean that you get a greater "charge" during a slower descent and increase potential strength in the concentric phase?

>>38784141

Less so for the squat or bench, but when I see someone catback grind out a deadlift I always appreciate their mind-over-matter mentality.

>>38784125
If you can slowly lower something above 80% it probably isnt your 80%
try to lower it as slow as possible within reason, dont do a 10s negative which gases you when you have 9 other sets of doubles, but dont just drop it to the ground and completely relax.
I actively practice overload negatives and make a good 5% gain every 3 months on my lifting


*Slow negative overload is taking 105-125% of 1rm and doing a controlled, slow negative with NO INTENTION OF GOING UP. Either have safeties or someone help you get it up.

Example:

I take a 525 squat (Max is 445) and do a slow negative with it, 3 reps, maybe 2 or 3 sets.

Shit will blow you out the water.

>>38784136
you should if you're able to handle the bant, and to actually be helpful. i'd vote yes for it

as for biomech

please answer one thing

let's say im a powerlifter

i wanna make the best gains in a year

is a hypertrophy block necessary

(350/300/450 @ 180w chubby fat)

>>38784139
depends on the person senpai, different cues work for different people

I use hips close on like 2 clients, most of them get their hips closer by me just saying "chest up, lean back, pull bar into shins"

cues are not magic words

>>38784178
>cues are not magic words

That is literally what they are.

>>38784170
School: Mass moves mass

New Research: Mass moving mass is easier, but you can simply improve
>rate of contraction (powerlifters reach peak force at 150mms versus normies at 300mms)
>CNS activation (muscle torque)

Short answer: if you are larger you will move heavier weight easier, but it is not necessary

>>38782167
Probeer amazon.de voor gigantische deals op beef jerky

>>38784198
Alright

>captain Poutine dont have a shit squat

woah you still have a shit squat woah

jk senpai, just realize different people have different learning styles.

Visual, auditory, pointing a gun at them and saying if they fail this they die always makes my clients PR though.

the /end goal/ is to have their hips closer, but sometimes if they move their hips closer they move something out of position.

>>38784198
imagine if you told a client to move his hips closer to the bar and every time he rounds his back.

but if you say "lean back, lift your chest up and squeeze your glutes" their hips get closer to the bar without a round back

~~~~~*LEARNING*~~~~~~

>>38784088
Damn, I actually instead of doing a set of 3 did a set of 3 singles, kind of. Had to let go off the bar after each rep to quickly set up by hinging again.

The reps felt a lot easier and also more comfy.
I must be doing something really differently when I am already bent over grabbing the bar and setting up out of that position.

Weird.

>>38784265
Keep in mind captainpoutine is unable to sumo deadlift properly so

>>38784230
>the /end goal/ is to have their hips closer, but sometimes if they move their hips closer they move something out of position.

Exactly. This is why I don't like "hips close to bar"

>>38784265

So yeah, what you're saying is that "Hips closer to the bar" is indeed a bad cue.

>>38784272
thats pretty common

good thing powerlifting meets are 1rms and not 2rms

>>38784276

You have never seen my sumo

Is The Bulgarian Method® a meme?

Literally a retard lads. Took me 18 months to realise that to keep my chest up and not have my core collapse while still hitting depth I need to squat wide angle.

Fixed my squat. Proper buzzin desu

>>38784280
It isnt a bad cue if it works.

It isnt a good cue if it doesnt work

Trust me I thought the same way, but if you keep shouting "DO THIS" to someone and they cant you aint gunna be training people for money for long

heres another example

I told a client to "push the earth away" in a deadlift and she ends up losing all back tightness and turns it into a SLDL

so I made her do deadlifts from boxes and sumo, and do box jumps

I now tell her to "jump with the bar" and she leg drives with a tight erect posture.

I would never tell someone right off the bat to "jump with the bar" but it work for her.

I also fell in love with this client and watch her passion and hard work never seen in another person 3x a week and my heart dies every time I see her display the quality I fell in love with

life is suffering

>>38784326

Ok, I'l change my position:

In my experience, people who simply focus on bringing their hips close to the bar, tend to put themselves out of position.

>>38784317
At least it wasnt 19 months.

Congrats on bettering yourself and form

>>38784301
Despite me attending multiple meets where you've lifted and sumo deadlifted, despite photos of your sumo deadlifts at the meets being released that show clear form breakdown and lack therefore external rotation of any kind and well post number 38616811 where you said and I quote "pulling conventional with sumo stance masterrace."


You were saying?

>>38784350
thats exactly what Im saying, just because a cue doesnt work for you doesnt mean it doesnt work for others.

>>38784368
cue = order to perform action with proper form

proper form = objective biomechanical movement done in the most efficient way

>>38784326
someone please acknowledge my heart break

Supposed to do both deficits and block pulls tonight
Never done deficit sumo and idk how my new gym feels about using bumpers as blocks. Should be interesting.

I have developed a fucking headache from bracing, what the fuck have I done.

Also I had muscle cramp at the back of my head.
I guess my spine wasn't neutral. God I'm dumb.

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>>38783373
Jesus fucking christ

>>38784362

Trip on Blake, or you're full of shit.

>>38784368

Yeah, I can totally agree with this. I was being a bit bull-headed without really admitting it.

>tfw can't even stay in a side plank for more than 10 seconds

What the fuck

>>38784415

Honestly probably coming from jaw tension lad.

>>38783967
Thanks brohamad, I'll do just that.

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>>38784316
There was an anon here who did it. Had some luck for a few months, then suddenly none.

This is your fate if you insist on pursuing memes.

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>>38784436
>you're full of shit.
Did you or did you not make this post?

>>38784466
welp, sorry captain shitfries.

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>when Joe wants you dead

>>38784482
Isnt this a terrorist threat?

>>38784466

Course I did. Notice the "twist the floor" cue that brings my knees out, which is consistent with what I've been saying in this thread? But you've never watched me pull sumo, so who's the real bullshitter here?

Anywho, I'm off to the recycling depot lads.

>>38784482
WHEN WILL JOE'S BULLYING END!!??!

>>38784316
Keep in mind it was inspired by state sponsored eastern bloc roiders who do nothing but lift all day

>>38784495
Yes I have and theres a reason why you didnt release films of it, because its really bad lol

>>38784516

So you were at PR revolution then?

>>38782757
>Marcel says the same things I do in different words
>Fucking poutine tries to argue that hips close is a bad cue

http://desuarchive.org/_/search/filename/SUMOVSCONV-momentarms/

Fuck Canadians

>>38784619
u do realize that marcel is also canadian right

37 day 2 done. Deadlifts were much easier than squat and bench day. Maybe was too conservative with my max, more room to improve and nail form I guess

>>38784415
I have a brief moment of super lightheadedness where i feel like I'm gonna pass out every time i finish a really grindy set since figuring out how to brace properly.
Pretty sure I'm gonna have a stroke while setting a deadlift PR one day

Off to squat 300lb for the first time, probably gonna die, thanks for the company

>>38784913
I'll remember you, anon. Go willingly. Godspeed.

>>38784913
A.

i'm assuming you're doing it for 5s and you've done 290x5 with a bit of a struggle in the past few weeks

you'll be fine lad. worst case scenario, you'll only get 2 reps and fail due to psyching yourself out


B.

if this is your 1rm attempt, just take it easy. remain calm, load your bar, do your warmups, just go thru the motions. remind yourself that if you can break this mental barrier you'll have weeks of smooth gains until 365 and then you can deal with that mental barrier later.

then 2 mins before the lift start getting your mind ready, feel the adrenaline rush and don't fight it. walk up to the bar but don't move until you're confident. walk it out, deep breath, brace your core, get the rep and then

>>38784913
>>38784960
and then you're done.*

>>38784723
And he left us.

Again, FUCK Canadicucks

First week of J&T2.0,OHP day.
I went ham on my triceps today,was really exhausted but I almost have no DOMs.
I know they don't mean anything but damn,do they even exist for triceps?I have never had them.

>>38785227
>he left us

so one could say he canaCU,CKED your KEK fucking cuck

>>38785247
I only ever get DOMS when I haven't trained a muscle in too long or do a very new exercise. So I wouldn't worry about it.

Last week: https://youtu.be/QK69nYAnsWk

Supposed to do 199x5 (well, it will be 198.5 x5 because of a lack of proper micro plates) tomorrow. But want dat 200x5. Should I just go for it? I have injury paranoia and feel like if I make a bigger jump than I'm supposed to I'll go right back to snap city.

>>38780504
What's the optimal weight for a natty 5'6 manlet strength wise?

Wew, hit a decent incline PR today.

150kgx1@10.

The bar patch got a little wonky and touched my chest higher than I'd like, but it felt overall okay, makes me pretty optimistic for hitting 160 by the end of the year.

>>38785287
I feel like you'd have it, easy, but if you've been injured before, you're more likely to have it happen again, so not worth the risk imo

THEY THINK OF ME A DEAD MOTHERFUCKER
BUT I'M JUST A MOTHERFUCKER THAT WANNA BE DEAD

>>38785247
I've never had tricep doms except for the first time I did Rippetoe LTEs, and then I had them cripplingly bad for 2 weeks straight.

>>38785347
Yeah. Guess keeping the ego in check is the way to go. Hard pill to swallow though.

>>38785424
You're going to hit it at some point. Slow and steady wins the race mang.

my girlfriend always rubs her fucking vagina on my face when im asleep or trying to sleep and its fucking annying; how do i tell her to fuck off!?

Is there any truth to the idea that unilateral back pain is a hip issue, whereas bilateral is a back issue?

>>>/tv/74535822

/tv/ wants us to post rare phils

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>bench wasn't shit today

>>38785932
Same. Squats were though.
>>38785771
I'd believe that if someone told it to me.

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>>38785932
Pretty close to giving up on bench. My right shoulder always impinges and I can't figure it out.

>>38785771
SI joint is unilateral though.

>>38785984
You ever upload a form check?

>>38784316
It works for some, doesn't for others. Only one way to find out. Read as much as possible about it before you try it tho (Squat Every Day, Bulgarian Method, that forum where Broz answered hundreds of questions, many of his vids' comment section in which he has answered hundreds of questions, other people's adaption of the principles).

>>38785771
If it is then I'm an outlier. My back pain was unilateral and I had a bulging disc

>>38785984
Touching the bar lower on my chest helped out with my shoulder pain. Also consciously retracting my shoulder blades before each rep.

>>38785771
Generally yes desu. Unless you're talking about sciatica

>>38786003
SI joint lies in the hip

>>38785932
Good feels desu.

>>38785984
Make sure you're actually centered on the bench.

Haircut and deadlifts

Drivin around my new (used) truck with the 5.0

Goin full chad, lads.

>>38786294
New (used) truck is 35% of my aesthetic breh

hoping to buy an f-150 like a total Jackson when i get out of college

also, paused bench day, it's slowly starting to get heavy and i love it, what you pulling today?

>>38786294
What about the Volvo?

>>38786294
>Drivin around my new (used) truck
oh shit
next we will be seeing you with a sbd belt

>>38786323

She died, lad. Head gasket failure between one and two resulting in running on two cyls, clutch dead, oil pan gasket blown, rear main blown.

Selling her to a kid who's already built one turbo volvo nd is taking his automotive, so she'l be back one day; I just don't have the time to work on her.

Would own a Volvo again, 10/10, but next time I want a wagon with the five sp and those things are rare asf cuz.

>>38786007
Nope. No place to put the phone and I really don't feel like asking someone to film me. Plus, really, what is /plg/ gonna tell me? Arch harder?

>>38786039
I already retract hard. I'll try a lower touching point tonight I guess

>>38786249
I do as much as possible.

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>tfw volume deadlift day
>tfw forgot to wear my over-the-knee socks
>tfw my gym had nice shiny new bars
>with nice
>shiny
>new
>knurling
The bleeding will stop eventually, right?

>>38786339

Naw SBD shit is for people who buy imports.

I'm in the GMC so it's Inzer/Titan all the way.

>>38786313
>what you pulling today?

470 for 3+, hoping for 5. Starting to really fuckin like this truck, even if it is an auto. Having a bench seat makes my pupper super happy too.

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>>38786401
>gym gets new bars, keeps old ones too
>new bars = better grip/more weight but grated shins and torn callouses
>old bars = worse grip but intact hands/shins

>>38786369
lmao you need to upgrade to a maserati or at least a WRX boy

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>tfw feel like butt and training was shit today

How are you holding up /plg/?

>>38786399
Are you SURE you're centered? I thought I was for a very long time 'till I decided to chalk up my bench. I noticed that my left upper back had barely touched the bench when I noticed the imprint.

Probably not it, but not a bad idea to look into it.

>>38786399
Also a wider grip to decrease ROM, I moved out to maximum width and it's been great.

Just ask someone to film you, it's really not that weird.

>>38786452
>maserati

I'm sorry but no amount of $$$ on planet earth would put me in a fiat.

>>38786452
>WRX

>He prefers the WRX over the Imprezza

Jesus Sean, get it together m8.

Off to lift and get a fresh cut straight out the salon.

>>38786456
Doing great! Training was excellent and my 3 hour night class got cut short!

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>>38786422
>even if it is an auto

>>38786456
>see skinny cardiobunny looking girl squat 275 for a perfect atg set
I wanted to say something like 'nice form' or etc, but tfwautism.

>>38786471
the wrx is an upgraded impreza, cant tell if troll

>I'm sorry but no amount of $$$ on planet earth would put me in a fiat.

yet he drives a volvo

>>38786369
Sounds like you drove her hard.

Well I suppose Volvo and Mercedes have the most durable cars made around the 80s to 90s.

>>38786477

That's good anon, sounds like a great day.

>>38786487

You miss 100% of the shots you don't take. Just say hi to her if you're lifting near each other between sets. Later try to leave when she does and initiate conversation then.

For fil : how do you program reloads on sheiko?

>>38786612
after you maxed out after the competition cycle

>>38786461
Am I absolutely sure? No. But it's neen a suspicion for a while so I am very conscious of it.

>>38786463
Already max grip. Im lanklet. Tbh though I think I might try bringing it in. Never any issues with OHP just bench.

>>38786766

>>38786487
I always compliment people on there big sets, the gym basically knows me as the guys who lifts a lot of weight.

>>38786456
hit 405 for doubles on squats for 4 sets on sheiko, benched 275 for doubles after, for 4 sets and then had to do 375 for doubles after that.

I had a random person ask me how Im so small (165 lbs) and can lift so much, gave him my card and now hes a client.

>>38786471
Fiat stands for "Fix it Again, Tony"