/plg/ - powerlifting general

>>39320309
>spf
Isnt this plg?
someone make a new thread....

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good luck underscore, hope you get that 400 wilks youve been aiming for

>>39320320
thanks paul, I hope you hit 4pl8 squat soon!

More like pete rubbish

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>>39320309


>>39320333
Pls. That's sean. My tranny chasing days have been sidelined.

>>39320383
Pic meant for lith

>28 memes

lol

In for paused squats.

>>39320383
Eh, now I know why I didn't do it. That progression scheme is so ambiguous and "work up to a heavy set of 8"
I'd rather just numbers to do.

I might do a weekly progression LP instead

>>39320383
>no technical breakdown
>heavy set

What did he mean by this

>>39320400
~RPE 8

>>39320399
>do set of 10 @9
>calculate e1rm
>use above figure to predict set of 8 @9
>try and beat that # if u feel gud

>>39320399
Just do something easy the first cycle, but still hit a PR triple at the end. The next cycle just bump all your weights up a bit. Not complicated

>>39320400
did you have technical breakdown while getting a gf

>>39320383
You asked if 1x is better than 2x last thread

For me 1x worked amazingly because all I really need to do to improve my deadlift is to practice the form while improving my squat. Doing easy deads once a week and focusing on squats was perfect for me

>>39320427
Yeah but it's still technically monthly progression

Fuck if I'll try it using the method that >>39320417 layed out

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>>39320444
>>39320400
>>39320399
>>39320333

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>>39320477
nice

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>>39320477

>>39320497
>there are posters in /plg/ who unironically think any woman would bang this pig

>>39320516
>would
*would not, very obviously

>>39320534
I meant would.

>>39320516
I mean he is banging 10 at once right now so...

>>39320477
I only speak in dubs

>>39320477
check em
https://www.youtube.com/watch?v=_G-ZiBxVTNs

>>39320553
LEL SUCH MEME XD

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>tfw it's my ex gf's birthday today and all I can do is think of her

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>>39320588
If only it was so simple and Filup was not a liar...

>>39320596
huh weird its my current gf's birthday today
maybe im porking your ex?

>>39320621
just be real lad

hes not good looking

just look at him

>>39320625
Are you in Arizona?

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how do i know if i flex my hamstrings enough while deadlifting? i know the femurs thing and there is no same answer but is there like a general rule like squatting below parallel?

in the pic 1 is clearly wrong, 2 is still not good, 3 is kind of what im doing but obviously you will get tighter hamstrings at 4
(all is with tight back without rounding)

i just want to make sure i dont squat the weight. I feel like if i dont shoot the hips a little i might as well squat

any tips?

>>39320629
he looks like a fat pig if a pig had really bad racial hair

>>39320634
... yes

>>39320653
Kek no way. What's her name

>>39320662
Megan

>>39320638
Three is pretty good. Hams around parallel. This is what Boris says if I'm remembering right. Conventional?

I'm extremely jaded by porn lads
I need it to get off but I don't enjoy watching it
I feel almost ashamed and uncomfortable

I don't even like it. I can't think of a single category that gets me turned on.

I think its time for a gf

So I've always wanted to get into the whole fitness thing.
Tried it on and off.
But I always have a motivation issue when it comes to keeping it up. I always quit after a month or two.

Is there any trick to keeping on track or should I resign to living the life of a likeness to an uncooked ramen noodle?

>>39320629
then why does he have like 10 gfs

I've identified two so far, neither of them are super hot or anything, but that's still two more gfs than I have

>>39320676
Different girl. Where you train at brah?

>>39320697
boardshorts and Isabella von banshee are both 10s

>>39320692
What do you mean by "fitness"? Conditioning?

>>39320700
that wasnt me, her name is Elizabeth

>>39320687
conventional

is there a way to tell if you are squatting the weight?

i can pull more in parallel than 3

>>39320692
if you dont have an intrinsic motivation to want to keep going, especailly after a month or two then maybe its just not for you, theres nothing wrong with that, its only your own time you are wasting

>wanted to get into the whole fitness thing.
also this is a powerlifting thread
you have no business thinking about powerlifting if you cant stay on track for a prolonged period of time

>>39320705
trip on aaron, calling urself a 10 is in poor taste

>>39320721
That's not it either

>>39320723
Conventional is kind of a quad push till the bar is around the knees and then hip extension from there. Try warming up with light stiff-legged deads to get a feel for what your hamstrings, glutes, and back are supposed to be doing during the lift.

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Recommend me a Row variation I'll enjoy.

Protip: you can't

>>39320758
Rowan Atkinson movies

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>>39320477

>>39320777
Genuinely please commit self harm

>>39320758
Slightly cheaty bahbill rows standing on a crossfit plate

>>39320758
Cable rows, with separate handles/weight stacks for each side

>>39320777
Kek

>>39320792
Triples of truth mate

>>39320811
nice desu ne

>>39320777
>>39320811
STOP

>>39320806
No cables but I hate cable rows anyway.

>>39320803
I hate barbell rows so much

>>39320871
Yeah but have you ever done them from a deficit with a little body English?

>>39320883
I'll try tomorrow and let you know

>>39320867
5'9 with good gains < 6'0 with gf

My gf said she wouldn't date me if I was shorter than her

>>39320900
So your gf is a superfluous dumb bitch

Oh yeah, she's Australian.

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>>39320777
>>39320811
>>39320900

>>39320892
Take a fairly wide grip too.

>>39320912
do you really think physical appearance doesn't matter in a relationship

>>39320941
Minimal. There's so much more important to me when choosing the woman I could potentially spend the rest of my life with.

There aren't many women who are absolutely hideous anyway, most are average or above.

It's incredibly easy to look past stupid flaws like height in somebody you love.

Your girlfriend is a dumb stupid slut, aka an Aussie girl, aka the girls we didn't want so shipped over seas.

whats your experience with the floor press?

Australia was a mistake

>>39320977
>implying every girl ever doesn't care about height

>>39320999
nope, only stupid sluts like your dumbass gf

>>39320983
Discomfort. My forearms are also meme length so I don't think they're super useful for me either. Larsen press seems a little more useful.

>>39320900
>shorter than her

lol if she's taller than 5'9 than she is confirmed an uggo, ive never seen a 5'10 or taller girl thats remotely attractive in my life, they suffer from not only a terrible lanklet body but a serious case of horse face

>>39321089
His gf is Australian, they're the scraps of the gene pool. All their ancestors were degenerate criminals sent to die on that wasteland island, but ended up inbreeding.

>>39319982
I figured it out, Weaklifts?

>>39321103
No. Think harder you scumbag.
>tfw if you saw my captcha you'd know straight away.
I can't believe the irony.

>straps
>belt

He didn't really deadlift 920 then

>>39321075
yeah? I tried it for the first time today, I was surprised by how comfy it is. I really like it

>>39321109
Give me a hint. Are you on the fit discord? Do you name sometimes

>>39321129
Let's just say you wanna suck on some of this boipucci

>>39321129
No hints. Think about what you've done that was incredibly sleazy and disrespectful.

>>39321119
Bendy bar too.

Like to see you do that then

>>39321177
Hahah go fuck yourself you faggot "alltrash" loser kek.

>>39321188
Who

>>39321199
You know damn well you fucking faggot.

>>39321177
Esmeralda? Getting the pics off of isley?

Can't think of anything else to be honest

>>39320900
just genuinely and without memeing fucking kill yourself

>>39320900
just genuinely and without memeing fucking kill yourself

>>39321210
Dino!

>>39320900
just genuinely and without memeing fucking kill yourself

>>39321276
>>39321188
>>39321208
>>39321210
Guess again

One clue: June

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>>39320900
>tfw 5'9" with good gains and gf

What do you guys bench vs db press?

I've never really done much dumbbell pressing so I think I might try maxing out next press day to see

>>39321312
Pretty sure I'm getting memed by Dino since I never did anything to mis rainha

Are you pissed that you solely don't have the pic of esmy anymore and its not as meaningful when you jack to it

>>39321336
Think of what happened June this year?

>>39321315
is your GF real or did you just trace her

>>39321344
Okay Dino

>>39321315
>I might try maxing out
Don't.

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>>39321347
n-no i didn't trace her

>>39321361
why?

>>39321344
I didn't doxx trappy so you're not fooling me dino you cuck

>>39321372
dam she thicc bruh

>>39321375
>I didn't doxx trappy
Okay Paul

>>39321372
You'll lower what you think is your 1RM, find out it's fine for your right side but that your left doesn't have it, and have to panic-drop them like an asshole. That's best case scenario. Worst case is real shoulder damage.

t. me five years ago.

what is the maximum that a 5'5 guy at 75kg with mediocre to average test natty non-equipped could hope to deadlift, squat, and bench in his life?

>>39321379
Looks like you'll just have to take my word for it since I can't prove it.

K dino?

>>39321103
Not me man

Why would I say mean things like that other anon

>>39321408
Example
Grab 20s do 6
Grab 30s do 6
Grab 35s do 6
Grab 40s do 6
Grab 45s do 6
Grab 50s do 3
Then I'd stop there. I don't see how doing that would be unsafe.
I didn't say I would go for a 1RM, I said I'd try maxing out and I've never dropped dumbbells before.

>>39321419
Squat 220kg
Bench 140kg
Deadlift 260kg

Or something like that

>>39321439
I would guess a bit more than that, even girls can lift that much now (except bench)

>>39321434
>I didn't say I would go for a 1RM, I said I'd try maxing out
...fuck you.

>>39321419
He said average >>39321439

620 total at 75kg is 440 wilks which I'd say is above average.

Look at Isley. Like 10 years of lifting 105kg and 404 wilks.
If Isley dropped to 75kg he'd barely have a 600 total

https://www.instagram.com/lukeerichardson/

y'all seen this cat?

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>>39321459
>except bench

>>39321439
One day I may, but not today.

currently my last max efforts were:

Squat: 7x95kg
Bench: 5x65kg
Deadlift: 5x118kg (regular grip), 1x3plate (over-under grip)

Waiting for my belt, knee sleeves, and wrist wraps to arrive from Kazakhstan

>>39321419
like isley teir stuff, maybe a better bench
550-600 squat
300-400 bench
650-700 deadlift

>>39321479
>Look at Isley. Like 10 years of lifting 105kg and 404 wilks.
Yes but Isley is a retardo who spent years fucking around in too low of a weight class, never fixing his form, inflating maxes and failing, likely eating like shit.

Meanwhile, you have Filip who picked a reasonable weight class, ran sheiko after sheiko for 3 years and then became the 105 champ Sweden.

>>39321479
Isley's wilks will go up when he loses all his fat

440 wilks after a decade lifting is acheivable, even if you are mediocre.

>>39321506
When you squat with a belt for the first time you'll never want to squat without it again.

That shit is literally magic by adding lbs to your squats. Able to add 30lbs to my 5x5 at the same RPE. Never tested beltless max so I cannot compare

>>39321502
Well ok, that too.

>>39321527
I'm a 5'7" guy with above average powerlifting genetics. What weight class should I end up in? I'm thinking 93s a long while down the line

>>39321484
yeah he's crazy strong but I'm more impressed by this guy.
https://www.youtube.com/watch?v=DRW7acDSGpY
Same age, 20kg lighter
He benches 170kg and squatted 260kg in august 2015 so he probably squats 280-300 now. So he could be looking at a 800kg total soon

>>39321539
I don't know many guys that are that short, but I'd say 83, most of the 93s I know are around 175cm.

>>39321530
I agree with this

Used to do highbar, beltless. Max was like 305. Switched to lowbar belted, max shot up to 365 within a matter of a month. Haven't squatted more than that since but that's because I haven't been maxing

>>39321556
Gibbs is shorter than me and fills out 83s well

I'm in the 74s rn but will be in 83s starting late 2017

>>39321424
You don't think it is your waifu coming back from the grave?

>>39321439
>>39321521
Still those are some pretty big numbers (for me.)

>>39321530
Wouldn't training with a belt every time you squat make you lose some core strenght eventually?

>>39321529
Sure his wilks will go up but his squat and definitely bench will decrease significantly from losing 20kg. He'll probably still deadlift 260-280

>>39321591
I used to think those were big numbers when I had lifts like yours

Just give it about 10 years and you'll hit em no problem

>>39321571
I'm just going off people I know Tbh

I guess you could fill it out eventually, I know there are a few 105s that are around 175 too.

>>39321591
>Wouldn't training with a belt every time you squat make you lose some core strenght eventually?
No, it actually increases engagement so you'll get stronger.

Might have to do something with transverse abdominals to avoid distension though.

my penis made a stinky poo poo :((((

>>39321602
I started way way lower than that tough. I spent many years adding weight little by little. I used to be excessively skinny, Auswitchz tier skinny.
Then I stopped trainning for 2 years. But what absolutely changed everything was buying my home gym. Now I am actually consitent with my workouts. I couldn't be happier having spent my savings on it, I would never want to get back to a fucking commercial normie gym. I was riding the bus the other day and looking out the window at gyms packed with new years resolutioners and I was laughing my ass off.

>>39321660
my penis made a stinky poo poo :((((

>>39321660
Yeah normie gyms suck dick man

Not everyone has what it takes to be a powerlifting world champion. But fuck man, you can be competitive nationally if you just keep it at. Even if your genetics are shit. Look at Isley, for example

Made up my mind lads, I'm doing conventional this cycle of C6W

Who else team #dropthesumomeme here?

>>39321739
Not me

Sumo works good

>>39321589
Pretty positive since I know she's not retarded. Plus doxx ing isn't sleazy, but lying for free nudes is so I'm pretty sure it was aimed at that

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got my mom into listening to death grips

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>>39321529
I took the results of the USAPL raw nats. These are taken from 457 athletes who were in raw junior or raw open. I also took out those who bombed.

These 457 lifters had to qualify first so they are already better than the average powerlifter. Only 13.2% of juniors had a wilks of 440 or greater. Almost 50% had a wilks less than 400.

Only 14.8% of open lifters had a wilks of 440 or greater. 35% had a wilks less than 400.

Between juniors and opens roughly only a third of lifters who qualify for raw nationals had a wilks better than 400.

A 440 wilks is well above average. 85% of open & junior lifters who'd qualify for raw nats don't even have a 440 wilks.

>>39321845
I'm not saying a 440 wilks is average. I'm saying that an average person who tries for a very long time can possibly achieve a 440 wilks

>>39321521
Are you saying that at 165 pounds a natty lifter could on the high end get a 1700 total.

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>>39321861
I'd say anyone competing in usapl's national competition is trying and not even the average person there can achieve 440

How can an average person achieve an above average wilks? Pls explain

>>39320309
pete will have 2085lb total
screenshot this

>>39321875
Usapl Nationals is easy to qualify for, I'm going next year and I qualified in a very short time lifting (under a year)

Yes they all try hard, but I don't think most people there have been lifting for over a decade. Someone who lifts over a decade can achieve 440, maybe, even with not the greatest genetics

The guy who asked the question won't really know how far he can go until he tries, I guess

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>>39321881
>barely 50lb more than natty norris while abusing bendy bars and 24hr weigh ins

I mean I guess average people could potentially have high wilks scores because powerlifters aren't known for being incredible athletes. The super freaks are playing basketball and football and focusing on other sports. If the average guy trained seriously for a decade they would be around in the 400-425 range

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>>39321845
Similar results for PA raw opens too

>>39321885
Sure he should definitely give it his all.

>440 wilks
>"gee I wonder what that would take"
>1600+ total at 225
>1700 total if I bulk up to 275

Time to get fat, lads.

what do when I'm weak off the chest at bench

>>39321915
yeah I agree with the average person being around 400-420. But 440 is above average. The average person's genetics just won't achieve a 440 wilks natty. Super freaks powerlift and super freaks do other sports but average people also powerlift and average people also do other sports

>>39321918
isn't the best Wilks in oz like 510? From a girl at that kek

>>39321925
pause bench and banded bench

>>39321925
Pause bench, spoto press, chest work, lat work.

>>39321925
Paused bench, chest level pin presses, long paused bench, DB bench, feet up bench and maybe 1 or half board presses

t. Mikael Tuckusruckus

>>39321923
To make that more clear, that's:
420 bench
550 squat
640 deadlift
with my current lift ratios.

420 bench seems pretty hard to reach naturally, to be honest.

>>39321930
Liz craven is a very good female pl even if she wasn't here.

Also a qt

I had a shitty squat session today lads

Hands up if you're surprised

HAHA OH LOOK IT'S NO ONE

>>39321930
Elizabeth Craven
BW: 51.6
SBD: 145/83.5/172.5
T: 401
W: 502.89

Cameron McKenzie
BW: 126.8
SBD: 322.5 / 222.5 / 360
T: 880
W: 500.04

But Cameron didn't max out that comp because he's prepping for oceania's so he'll probably break 502

>>39321974
I think I've only had a non-shitty squat session like three or four times in the three years I've been lifting.

>>39321968
I would bet that your squat and dead being much heavier and the bench being less absurd is a more reasonable way to total that.

>>39321993
Yeah, probably. It's more reasonable if the bench is dropped 100 and the others go up by 50 (ish, of course).

>>39321974
sorry to hear that, cap, I actually had my first good squat day in a while today. good friday otherwise?

>>39322007
You can bench more than 320 at 275

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>>39321881
k

>>39322013
Well yeah, but the 420 bench is for a bodyweight of 225. I bet a 420 bench could be doable at 275, though

>>39322034
420 bench at 225 is physically possible. I'd say something like 375 would be more doable at that bodyweigjt tho

At 275 it's ezpz

>>39322053
>physically possible
Yeah, just unusual.
I think we're saying the same thing. It's possible, it's just really hard, and far from normal.

>>39322082
The way I train is do aim to break whatever the IPF world record is

I don't care if I don't make it, but if someone's done it before, why shouldn't I?

I just learned today that Mike T is only 31 and has a wife and kid

wtf

>>39322142
Tbh he always seemed like a family man to me so it's not surprising. I did think he was older tho, maybe late 30s

>>39322142
Why is this surprising? What did you think

>>39322221
Fuck so close

>>39322221
>>39322223
Kek losers watch my get

>>39322253
Fuck

>>39322253
Nice get bro

>>39322264
Thanks now check this one

>>39321925
Tshirt presses my nigga

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reminder only Sean is based enough to pull off any get at any time

>>39322295
Nah, I can make a get too

Like this one

>>39322299
Sean is that you?

>>39322299
CHECKEM

>>39322318
has to be

Oi bois how 2 get dubs round here

>>39322346
ask our saviour Sean

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Check em

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>>39322436

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Sup faggots what's new around here?

>>39321741
It doesn't feel as cool lifting big weight sumo tho

>>39322456
my 1rms

>>39322480
WEW

>>39322456
Well, at least your feet are inside your hands now, that's an improvement.

>>39322516
Fkn kek

How's training duder?

>>39322522
I'm withering away to nothing. Soon I'll be the lightest person in plg.

Pretty good, switched back to lifting every day and started doing spoto presses again, both of which have been comfy changes. I've also been doing meme deadlifts, though of a different flavor than yours.

>>39322456

Had a shitty squat sesh, during deload week.

I'm so desensitized to it now I can't tell when I'm sitting back and when I'm just fucking up.

>>39322616
sorry I stole ur dubs don't report me to hiro

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>>39322667

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>>39322697
i got it

>>39322697
What are the prime movers in a deadlift?

>>39322579
Why are deload always where it feels the worst?

>>39322546
It's okay you'll never be smaller or weaker than me so no reason to stop

Well, today was certainly a reminder that sometimes you have to err on the side of "don't do anything stupid" when meet prep and illness crash into eachother.

When you're getting fucked by 80% the smart move is clearly to kill it there rather than move on and have the same shit happen on two more exercises before you finally give up, go home and pass out on the couch.

What do yall think of incorporating rpe 7-8 conservative maxing to determine my numbers for the day while in a hypertrophy block

>>39322722
>What are the prime movers in a deadlift

Lats and rhomboids

>>39322722
>Why are deload always where it feels the worst?

because you overestimate how easy it will be and don't focus as much

>>39322747
wrong faggot

it's spinal erectors and biceps

>>39322743

I think it might work better if you used rep 'maxes' to figure out your working weight rather than working up with singles, but its not like working up to ~85% or similar is going to wreck you so its probably worth a shot.

>>39322756
oh yeah true thats why heavy lifters get bicep tears sometimes

>>39322759
That was my thought process, I absolutely hate hitting high reps so I figured the singles would keep me motivated to actually run this entire hypertrophy block. I'll give it a shot, thanks

I'm considering BUILDING
THE
MONOLITH

But Buda was doing that and disappeared in like week 4 so he might have dead?? I'm hesitant

>>39322722
>Why are deload always where it feels the worst?

Fatigue is at its max, and it's hard to get amped about %60

>>39322823
>it's hard to get amped about 60%

I rep that shit like 20 times and throw it through the roof, it's a warmup for me

>>39322849
What's 60% for you, like 40kg?

>>39322849

Please stop throwing the ankle weights at the roof. It scares the cardiobunnies.

>>39322849
>it's a warmup for me

Yes, Lith, 60% is a warmup for everyone.

>>39322879
>>39322896
>>39322918

holee fuck get out newfags

>>39322819
No, he did it and had fun. He switched to another program, and then left to pursue other things in life.

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>>39321918
Just took the british open wilks scores too. Nice consistency

>>39322948
Shut up Lith
>>39322975
Ah, sad, he was the dad that most of plg never had. I wish him the best, and will BUILD
THE
MONOLITH
myself in his memory

>>39322994
Yeah, wish he didn't have to go, but I understand his motivations for leaving. Best of luck friend, keep us updated on how it goes.

>>39322994
>the monolith

w-what

>>39323026
5/3/1, but balls to the wall stupid. https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size

>>39323035
>W1D1 5x5 @ 90%

This is not possible

>>39322849
'Excuse me sir please stop throwing the micro plates'

>>39323053
Not with that kinda bitchmade attitude

>>39323053
Scroll down you idiot
" Training Max - Remember that you may have to adjust your Training Max to fit this template. If you are smart, run it for 6 weeks with a lower than you think TM (85%). Assess and adjust and run it again if you feel good – use your best judgment. For the 20 rep squat, don’t be afraid to use the SS Bar for that set (only that set). This bar is ideal for high rep squats and does a great job of eliminating shoulder strain during a high rep set of squats. You won’t need to adjust for the bar as the weight is light enough to not make a huge difference. Just be sure to adjust for the weight of the bar. Because the goal of the template is getting bigger, we are not concerned with setting rep PR’s. Remember we work in 6 week blocks so if you are itching to get some rep PR’s, simply adjust your next 6 week template. 20 rep squats SUCK. If you want, adjust the %’s on this day and make them lower (but still follow the same progression – 5% jumps per week). 20 rep squats are as much of a mental game as a physical game. You are going to have to learn how to breathe and “relax” during a set. One of the keys to doing these is to not fart around too much between reps but do NOT rush them either. Too much time means longer fatigue in the legs/lower back and rushing the sets will lead to dizziness. Use the first couple of weeks to learn your sweet spot. High rep leg work is a GREAT way to build size on a frame but it is very stressful to your body and for most, can’t be done for much longer than 3-6 weeks. On paper it may seem like a good idea but it takes a toll on your body. However, for a younger lifter that has a good grasp on technique it is a tremendous tool. For an older lifter, a lower % can be used and same benefits can be derived. It goes without saying that 70% for a beginner is NOT the same as 70% for an advanced lifter. "

>>39323053
These are based off a training max, 85-90% of an actual max. Very doable.

>>39323064
Ah I see

Seems in the same vein as c6w. If you make it through with no injuries then you've almost definitely made gains

>>39323064
Real men do 95% and up

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>>39323088

>There are people who set their TM below %95


nn lads

>>39323087
>Desperately hoping I'll get through tomorrow with no issues
Pls candy toe

>>39323088
That kinda scares me desu, don't think I'd manage at 95%, even on regular 5/3/1.

>>39323100
>Tfw barely could handle 90% on normal 5/3/1

>>39323109
What week are you on at the moment?

>>39323116
2, doing the second lower day. Got through the first one with little issue desu, closest I got to failure was the last rep of the triples, for whatever reason almost didn't come back up, despite every rep before it feeling easy as hell.

>>39323124
Yeah you'll be fine lad, how many reps did you get on the AMRAP?

>>39323145
10 @9

Tfw whole body is sore, have a bruise on my quad that's making me limp and unable to air squat without pain, and in a shit mood and scheduled to do 265 on deadlifts rn

Pls no snab city

>>39323100
What % of my gym 1rm should I be using for C6W?

>>39323172
Stay safe friendo

>>39323179
300%

>>39323186

epic

>>39323186
T-thanks
Did my first two sets and my form was catback af

>>39323179

Personally, I did 95% for squat and bench and 90% for deadlift. That seemed to work pretty well but a lot of it will come down to conditioning and how you took those maxes.

>>39323243
Looks reasonable tbg

>>39323179
I did 100% of my 1rm and I'm seriously struggling. On previous cycles though with a lower max it wasn't as bad

>>39323295
Yeah but that's because you're a bit shit

Giblet hitting depth better?

https://www.youtube.com/watch?v=36xnu0NdeWY

Have any top lifters ever used oly shoes for the diddy?

>>39323423
No

>>39323423
You're essentially increasing the ROM which wouldn't be optimal. A lot of weightlifters do clean pulls (deadlifts) in squat shoes
0:40
https://www.youtube.com/watch?v=QdTc2Gv52uI

If you skip to 6:10 in this video you can see David Ricks even pulled in sneakers
https://youtu.be/AlQiF5lvnbk?t=370

>>39323423
I remember reading somewhere that arnold(?) liked deadlift barefoot to reduce the rom just by that extra few cm
Oly shoes would increase it by a bunch which probably isn't optimal.

>>39323467
Yeah I know its not optimal I just though it could achieve a better starting position. Weird shit happens sometimes, like holy shit at that guy DL in shitty old man sneakers. Ugly ass form but gets the weight up I guess.

>>39323467
>that ridiculious old man strength pushing Norris

wtf

>>39323423

Kokylaev is the only one I know of.

>>39323474
Waiting on any credible,intelligent answer from you

>>39323656
I saw a leaderboard today at the normie gym I went too that was titled "squat competition". It was basically a leaderboard for the best squat to bodyweight ratio.

First place was 2.06


How does it feel that you can't even outlift normies at a normie gym?

>>39323790

What are the odds that it was set by someone squatting about four inches total?

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>>39323790
Terrible b8 dude
>I went to a normie gym and they don't know what the square cubed law is

>>39323804
>implying you're not a twink

>>39323799
The only time I've seen someone squatting there was a quarter squat so I'd say pretty high

>>39323804
Mate, even superfats can squat 2x bodyweight. Just look at isley

>>39323790
you could beat that couldn't you lith, considering your a piece of twink shit

how to get into powerlifting, normal/accessory moves bores me to death. routine?

>>39323824

You totally need to find out how high they'll let you get away with, then gearwhore it up completely and set some stupid ridiculous 'squat' number for everyone to chase.

>>39323841
sO LIFTING WEIGHTS BORES YOU? mAYBE CONSIDER ANOTHER HOBBY GENIUS

>>39323824
are you running twink alexs bench program?

>>39323861
Sadly I think it was a one off thing. Otherwise yeah I'd get some wraps and a multi ply suit and destroy it for the free membership

>>39323868
Yep. Did 5x3 @ 86% today at RPE 5-6. Rpe hasn't changed at all but the weight has which is nice. Definitely would recommend it if you're just looking for a volume heavy program and your bench isnt too high

>>39323878
Im on SS to rebuild, benching 225 lb next session, probably going to stall at 240

What were the accessories again?

>>39323904
4x12 of DB bench/OHP (alternating days) and triceps/biceps 3x a week

>>39323878
when you're weak every program. Just do some bench and some volume for accessories and you're sweet.

You should be focusing on building muscle

>>39323949
>Definitely would recommend it if you're just looking for a volume heavy program and your bench isnt too high
>and your bench isnt too high

>walking down to neighbors house
>takes a good 30 minutes to walk there
>trying to have a cheeky sneaky peaky through neighbors window
>she's out in the lawn taking a shit
>perfect
>start masturbating furiously
>some alien fucker comes up behind me, about to shove a finger my me arse
>OI MATE CUT THAT OUT
>it screeches at me, thrusting its finger up me bum
>TRUMP WILL WIN it screams
>SHITPOST THIS ON 4CHAN OR WE WILL BE BACK

>>39323969
Yes, what I meant to say was when you're weak the program doesn't matter. Just do some volume on some accessories and eat enough and you're sweet. Recommending programs doesn't mean much

>>39323935
thanks m8

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Look, if you had, one attempt, or one lift left
To seize the highest wilks you ever wanted. In one meet
Would you pull it, or just let your grip slip?
Yo

His palms are sweaty, grip's weak, bar is heavy
There's chalk on his singlet already, isley's upsetti
He's a GDE, but on the surface he looks strong and ready to not bomb,
But he keeps on forgetting what he wrote down,
For his seconds attempt
He tightens his belt, so his guts won't pour out
He's lifting how, everybody's screaming now
The clock's running out, time's up, over, blaow!
Back Snap spinal fragility. fight against gravity
Oh, there's 3 red lights, he choked
He's so mad, but he won't give up that
Easy, no
He won't have it, he knows his whole back fucking slopes
It don't matter, he hopes
He knows that his back's broke
He's so sad that he knows
When he goes back to his lolfed home, that's when it's
Back to the lab again, yo
Pass this drug text for me
He better go cycle off this moment and hope it don't fail him

You better put on your sbds, the moment
You grip it, you better never let it go (go)
You have to break the floor, do not let the bar slow
This opportunity comes once in a lifetime (yo)
You better pull an IPF record, the moment
You lock it, you better wait for the command (down)
You only get one back, do not let your L5 S1 blow
This opportunity comes once in a lifetime (yo)
(You better)

>>39323980
well it does. 3 months of sheiko and my bench moved by <5kg

>>39324010
that may be becasuse you were doing shieko as a newbie you fuckin mong

saying any program I am at least trying to give the reader some credit

>>39324010
yeah because sheiko is for lifters who are advanced

>>39324023
>>39324027
>you can do any program and your bench will increase
>well not any program silly xD

>>39324032
obviously I meant any program for your level
like retards stressing about the difference between SS and 5x5

no one is dumb enough to do sheiko as a noob

>>39324044
>obviously I meant any program for your level
nuckols 3 day int med isn't a good program for me and it's right at my level

>>39324048
maybe this isn't for you then bby

or maybe your novice and not intermediate

>>39324052
>or maybe you're novice

quite possible Tbqh. depends how you define different levels though

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Would you lift her??

>>39324056
when novice programs work well and int programs don't you prob are

>>39324060
onto my cock huehue

>>39324007
underrated post

>>39320638
do this exercise

stand up straight
stick legs out like power stance from school of rock
tuck tail bone and brace core, force feet into ground : if you do this properly your quads, hammies, glutes, abs, and erector spinae will fire
maintain this bracing as you rotate your torso forwards (face towards the ground)
as you git gud you will gain motor acuity for hammies
then use that as you diddly

t. diagnosed with APT a month ago and escaping weak hamstring hell

>>39324070
>tfw above intermediate on squat
>tfw godtier on deadlift

god i fucking hate lith
such a whiny little bitch
stop complaining that you're weak
just shut up, lift and try harder

>>39324176
Could have at least made it rhyme

>stop complaining that you're weak
Find a single post where I've done this and I'll leave the site forever

>>39324186
"exactly 2 years.

>just checked my youtube channel with my old form checks
>Deadlift 140 x 3
>7 months ago
>still can barely do 180
holy fuck just kill me right now"

>>39324209
>Complaining

more like i didnt realize how slow my progress was

Example of complaining: I'm so fucking weak. Why couldn't I have been born as a talent chad?

>>39324225
>arbitrary definition of complaining
"express dissatisfaction or annoyance about something."
>my progress is slow holy fuck just kill me now
good bye cuck

Lith is finally gone. Thank God.

I genuinely hope P is for Prutus dies of stage 4 cancer.

>>39321803
this pic hits real close home

>gymbreh thinks 5x5 volume on diddlies is too much at 70℅
>Tells me it will mess with my recovery

Well its Saturday and it feels like it didn't even happen so fuck that guy.

Gains will be swift and consistent.

>>39324410
that guy has never tried hard

>>39324410
Maybe if it was your first week of training lol

>>39324425
Still at 210kg sumo.

I will be laffin.

>>39324456
70% of my diddy is 160. I can do 190 5x5
70% is easy and honestly a little low.

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>>39324428
He's still think 5 reps is volume.

>Mfw

>>39324474
>>39324410
To play devils advocate here, I think gym brah is strong enough to struggle to recover from 70% 5x5, therefore he's made the assumption that so is Esmeralda.

>>39324477
It is. >:(

>>39324481
Nurp. 210. He's intermediate like me and his progression has slowed. Strangely enough he started doing volume on bench and now he's at 120.

>>39324494
210kg isn't easy, I doubt Gymbrah has been training 10 years, weighs 110kg and has arms longer than sense.

>>39324494
You are intermediate?

lmao girls are so fucking weak hahaha start spiking test already

>>39324477
Is that your wet pussy?

If not, post a photo please?

>>39324007
Tldr

>>39324515
Yeah but he could pull 70℅ suuuurely. it'd be 147.5/145.

I mean hes gunna do what he wants coz it's his bag, I just wish he'd stop fussing over me about it.

>>39324532
Just put up with gym brah, you only get one.

>>39324516
I'm trying harder and eating more thank you and it's going swimmingly. :^)

>>39324553
Sigh. Yeaaah. He's a good spotter and always tells me to put more on the bar. I'll just do my own shit regardless and as I continue to improve he'll shut up about it.

If you had a squat rack at home and full access whenever you want, would squat every day be a good idea even if you're advanced? Would you do it?

I've seen it recommended for all levels.

>>39324592
That's the best way to go about it

>>39324593
I enjoy it as a training style but I don't think it's sustainable year round. At a certain point, a joint will start to get cranky and stay that way till you give it some time off.

>>39324593
I would squat every day. Light squats help my recovery

>>39324593
I deadlift every day when I have time.
Lifting every day is the easiest way to get easy gains.

>gym has 9-2÷1/4+1 benches
How am I ever supposed to bench

>>39324593
Candito has an advanced squat program where he squats heavy almost every day.

Probably wouldn't be good to do for extended periods though

>>39324692
Candito new video when?

>>39324692
You were leaving?? You weasel.

>>39324609
Satisfaction will come when I'm pulling 90kg 5x5 and 130 for a single.

Soon.

>>39324703
Never
>>39324706

>I'll leave on condition x
>ok here's a real stretch to reach condition x

>>39324703
>has a big following in youtube and instagram
>stops posting videos

literally why

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>>39324730
1. Injuries
2. Focusing on recovery
3. Focusing on qualifying for raw nationals and taking a us deadlift record
4. Focusing on competing at raw nationals and breaking his own record again
5. Get injured again

He has mentioned on social media that he's been working on a new video but I guess since he had to pull out of raw nats because of injury again he's waiting to heal or whatever.

>>39324774
To be fair he said he was working on a video in May

>>39324774
Not very hard to just post training videos and make some money with that.

How big is the difference between sizes for the SPD knee sleeves? I have L but it's just kind of tight, would going to M have me needing other people to put them on?

>>39324774
>Focusing on qualifying/competing

How many hours a week do you think you can productively put towards powerlifting training?

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>>39325004
I was just pointing out the excuses he has. I never said they were valid or agreeable.
He also had issues with his laptop being broken but he got that fixed a couple months ago.
Also heard a rumour that him and his chink gf broke up.
I don't know the guy personally so he might have other shit going on or just lack motivation to upload

New
>>39325227

>>39325227

>>39325227

>>39324007
I enjoyed it :)

>>39323179
100%