/plg/ - powerlifting general

>>39401129
soml

Hello beefy lads. Small here. Will this do me after Starting Strength and Starting Strength advanced novice?

AxBxCDx

A:
Bench Press 5RM
Press 5x5
Chinups or Barbell Rows 5x5
Extras:
Closegrip Bench Press 3x6 or Dips 3x5
Cable Crossovers 3x8-12
DB Incline Hammer Curls 3x8-12
Lateral Raises 5x12-15

B:
Pause Squat 5RM
Deadlift 5x5
Extras:
Barbell Hip Thrusts 3x6-8
Calf Raises 4x15-20
Ab Wheel Rollout 3x8-12

C:
Press 5RM
Chinups or Barbell Rows 5RM
Bench Press 5x5
Extras:
Seated Press 3x6-8
Closegrip Bench Press 3x6 or Dips 3x5
DB Supinating Curls 3x8-12

D:
Deadlift 5RM
Pause Squat 5x5
Extras:
Barbell Hip Thrusts 3x6-8
Ab Wheel Rollout 3x8-12
Calf Raises 4x15-20
Hamstring Curls 3x8-12

Why did I fail a sumo deadlift at the knees?

>>39401218
Do you look like a dog taking a shit when you deadlift

>>39401267
I don't know what a dog taking a shit looks like

>>39401215
Why not unpause those squats there laddo? Tbh just to keep the progression scheme simpler and not really slow you down much I would run 5/3/1 for the main lifts with 5x5 @75-80% of TM for the second lifts. Same setup, more structured progression.

>>39401218
Bad use of hamstrings/glutes. Hinge, don't push.

>>39401215

Look at Madcow 5x5 if your goal is powerlifting. What the anon said about 5/3/1 isn't bad advice either.

Is my erector spinae supposed to feel tired as if I did a lot of sets of back extensions after benching?

hoping for a 95% squat double of a slightly inflated max tomorrow
wish me luck lads, bit scared Tbh

>>39401309
Ok. In my working sets (70-80%) it feels easier at the top and hard off the floor, but whenever I go above like 90% the lockout is hard, but I've never actually failed a life at lockout before. If it has any effect, I don't round my back below 90%, but I round a bit above 90

Can you guess the trips face?

http://sketchtoy.com/67641720

This is as much detail I can do in a phone with my manly fingers.

>>39401325
It can if you arch really hard.

ive only ever gotten erector cramps while benching fwiw

>>39401339
Just DO IT.

>>39401349
Well, that'll happen. 90%+ is never going to be easy. Avoid rounding as much as you can. Paused deads, snatch-grip deads, and front squats/SSB squats can all help.

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My hip is FUCKING tight on my right side. It pains me when I do bench and squats and basically everything, with like a tight cramp my right side /pic). You can tell from my posture that I am uneven somehow too.

What the fuck do I do?

Huge congrats to my knut lover friend from Sweden!

>>39401413
Go to a doctor you stupid fuck

>>39401406
Yeah, I have a pretty weak back. I just don't get why lockout is easier than breaking it off the floor below 90 but harder above 90%

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>>39401413

>hip is tight
>what do I do to make it not tight?

stretch it

>>39401281
where do you live...?

>>39401432

Doc didn't really take it seriously.

>>39401438

Trying senpai. But it's not working well. At least I don't think so.

>>39401436
Because it should be a fight at the floor and will be most difficult below the knees if you don't round. When it's heavy, you round a bit to avoid that tough part of the lift, kind of like shooting your ass up to get out of the hole on a heavy squat.

>>39401452
I have been having the same issue, I just push through it even though it makes squats really difficult. I just stretch completely before any workout and it has been getting better over the last 3 weeks. Hope someone has better advice tho

>>39401354
you're pretty good at art laddo

>>39401452
What stretches are you doing?

>>39401476
I listened to Buda.

>>39401459
Ok. So I guess I need stronger erectors and back. Deadlift is my weakest lift lol. I've started doing Romanian deadlifts as my optional exercise on Candito, do you think that would be useful?>>39401466

>>39401478

I don't know the names of most of them. Lunge thing, couch stretch, the one where you're on the floor and raise your leg and twist. That kind of thing. Trying to stretch my right glute with that half-lotus thing too, but that's also tight as fuck.

>>39401502
Accidentally linked another post at the end, sorry mobile sucks

>>39401502
Yeah, RDLs and SLDLs are both great, whatever you like more.

>>39401534
Thanks anon

>>39401531
MOOOOOOOOOOOOOODSSS

>>39401354
Partial correction.
http://sketchtoy.com/67641788

>>39401531
/fit/ I'm legit scared to date white girls because of how they love their dogs. I swear at least 50% of them had their rover do this to them.

>>39401531
source

As gross as it is, that dog is one lucky motherfucker. You all have no excuse for not getting laid.

>>39401569
ok dino

>>39401531
Gonna need sauce on that, anon.

>>39401569
Okay DIno

>>39401589
>>39401569
how do they even get their doggos to do it? Shouldn't the doggo know it's not another doggo?

Poor doggos.

>>39401591
>dino
whose that?

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I'm walking to the bus stop in town. It's dark and spooky.

>>39401709
If only Isley were there to keep you safe...

>>39401709
Make sure not to be attacked by gains ghosts who want to steal kilos off your squat

>tfw another sick day
i-it's f-fine. I'll just be more well rested r-right?

>>39401730
Do you just have a cold? If yes, why not just go lift and wipe down the bar when you're done with it

>>39401354
Final correction
http://sketchtoy.com/67641869
>now I can sleep

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>>39401721
;-;

>>39401727
WHAT?

>>39401709
knowing how many girls love huskies this dude rawdogged quite a few.

>>39401756
Stay safe senpai... That wind you feel? Thats not wind... It's ghosts...

>>39401721
Stop encouraging Isley to take away my prinţesă

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>>39401766
N-no

>>39401745
think i might throw up or passout desu. or at best have a shit workout with no energy

>>39401801
I mean it's up to you man

I've never skipped a workout due to being a bit sick honestly

>>39401789
Yes :^)

>>39401789
esme I know you are not white, but do you fuck dogs?

>>39401709
i just want you to know baby that i wouldnt do anything to harm you in a dark bus stop

dont worry

>>39401847
No. It's too fucking for me weird desu.
>>39401904
Thats the problem.

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>get banned for two days for shitposting
>read all of practical programming in that time

damn it feels good to be a gangsta

>>39401531
wtf, who does that, records it, and most importantly, posts it on a fitness board...

>>39401927
Too fucking weird/

>I'm a little high

>>39401940
>He needs to get banned to read books
>It took him 2 days to read practical programming
I'm not sure which is worse

>>39401959
What's worse is he doesn't know how to turn his router off for 60 seconds

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>>39401959
>I'm not sure which is worse
you being fat? and also a retard?

>>39401944
Degenerates out.

>>39401944
>Going out high
Fucking degenerates

>>39401974
That too

>>39401978
If a retard can finish practical programming in 60-90 minutes and doesn't need to be banned to do so, what does that make you?

>>39401944
https://youtu.be/2nWKWNKzim4

>>39401982
>>39401984
>gypsy
>not degenerate
Why are you surprised?

>>39401984
>he got triggered cause I read a book
>60-90minutes to read the whole book
confirmed for having never read the entire book

>>39401989
did you carry out the request?

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>tfw woke up at 9pm
f-fuck...

>>39402007
Yes.

>>39402008
thats the best anon. I used to train at 2am. Getting up at 5 in the morning sucks now

>>39402014
good
you better not be lying to me you little shit

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>>39401982
>>39401984

Just a little high

>>39402018
I wanted to train sun/tues/thurs though

Now I'll have to go train tonight, go to sleep sometime before noon and then wake up again at like 4 or 5, before again going to bed at night

>>39401995
I'm not

>>39401998
>Triggered
Nope, just shocked that at what it takes to get people to read nowadays

>Confirmed for never read the full book
I'm a pretty fast reader, but believe what you want

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i hearding blue shoes us converting to strongman.. he went from wl to pl, now hes a strongman. whats next for this kid? he's been world class in all.....

picture related.. hes doing a strong 50lb bucket lift in training...

The person who I'm coaching just squatted 190 x 3

https://www.youtube.com/watch?v=jXoJRhukXh0

>>39402133
He has a lot of potential to be good at PL

>>39402167
yeah hes deadlifting till the end of the year as wel

Just made a peanut lads

My SI is gonna be so happy

>>39402179
Is he benching?

>>39402499
he says benching is for gays

>>39402125
>Nope, just shocked that at what it takes to get people to read nowadays

okay buddy.

>>39402507
Lol

It's ok to be gay. I'm gay. I bench. Either way, have him bench Sean so one day he can compete in PL. what's commie's deadlift at btw

>>39402405
Ow

That hurt

Home and not ded. Nn x

>>39402405
how to help SI with peanut?

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Good job bodyoreo

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>>39402514
>It's ok to be gay
Maybe in 2015 it was, but not anymore faggot, it's 2016.

>>39402552
>108.45
disappointing tbqh

>>39402552
tomas needs to learn to bench

Guys am I allowed to wear underwear or briefs of any kind for USAPL?

>>39402552
>weight 108.45

>>39402546
Search Omar isuf SI on YouTube

Basically you lay on it and move your legs a little

>>39402603
im guessing he must be injured

>>39402608
you can wear briefs as in the tighty whities

>>39402617
Is that really a rule?

>>39402630
Yes

>>39402630
'yes'

>>39402633
Lol

How are your academics and sleep going these days lad?

>>39402617

Two choices, brief style underwear or free ballin'.

>>39402646
>Academics
Pretty much in the shitter. Doubtful I'll get higher than a 3.0 for this semester

>Sleep
Also rough, but could be a lot worse

can we talk about memeisuf one day a week bench program?

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>>39402617
>im guessing he must be injured
Why? Some people just happen to be benchlets and can't do much about it

>>39402671
Not even gonna look up how it is supposed to work, I can tell you it's shit and it won't already.

>>39402673
yeah norris was injured too for that

>>39402671
>benching less than 3 days a week
Shiggy diggy fAm

>>39402673
is this a troll? norris fucked up his shoulder in july

does anyone have a good early intermediate program to increase bench and OHP? feeling like im just bastardizing programs into not being good

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>>39402673
which is why he benched 200kg @ 89kg and 21 yrs old

>>39402710
in a bench shirt*

>>39402710
That's because he wore a shirt.

That is also a pretty terrible equipped bench tbqhwy

It's not like it matters that much to be (relatively speaking) a benchlet Tbh.

Ray Williams is a benchlet too.

>>39402752
better to be a benchlet than a squatlet or deadlet Tbh

>>39402765
eh
unless youre getting medals then id much rather be a squatlet or deadlet

>>39402765
Yep.

Being a squatlet in particular is maybe the worst possible thing you could

>>39402777
Honestly being bad at squats is a terrible thing, I feel so sorry for people like that

>>39402777
>>39402791
RIP me ;-;

>>39402775
well we are talking powerlifting and you can make up more of your total with the others

>>39402721
>>39402739
Here he did 440 (199.5) in comp
https://www.instagram.com/p/wkgb1YsUul/

Here you can see him getting 413 (187.5) - 4:00 time
https://youtu.be/uewAFmif_WU?t=252

>>39402803
You're not wrong
But if your total is going to be mediocre anyways id rather be normie strong/aesthetic

>>39402811
>100 weeks ago
i remember marcel making webms (or probably gifs then) of this meet
;_;

Anyone else not actually compete but just realize /plg/ is the only group of individuals on fit that actually lift?

I'm just here to get big and strong like anybody else but no way I'm paying to risk injuries and waste a saturday

>>39402818
i dont know why you are in this thread Tbh lad

>>39402811
That is still relatively speaking a bad bench though.

we dont want you Tbh

>>39402858
for this years usapl nationals it wouldve been i guess, but generally 200 bench in 93 is far from bad

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decide

>>39402922
whats the point

>>39402922
I already total 600kg.

Actually exactly 600kg at last meet.

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>>39402935
>what's the point of doing anything man...

people saying they'd rather be a benchlet or squatlet. I'm interested to see how much they are willing to hurt their other lifts for their favourite

>>39402922
200kg bench , 200kg squat, 200kg deadlift.

>>39402946
oh then 100/200/300

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Plg is for Brits and Americans.

Everyone else OUT,

>>39403027
Kiwis BTFO

>>39403027
OMG Trump secret meeting with Russian Putin hacker?

>>39402647
well fuck what should i do then?

do you free ball or briefs?

will it be obvious if i freeball?

DOES FIL FREEBALL?

Holy shit guys check norse out
https://www.youtube.com/watch?v=OlobN4sX2BM

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> mfw stretch marks on both my thighs from Texas method

>>39403083
"working long hours"
"chemical engineering"

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>>39403027

>>39403186
Arent you supposed to be dead from the earthquake god sent?

>>39403078

Buy a pair of sexy briefs. Wear them to meets and for your S/O.

>>39402125
I've read the book, you didn't finish it in an hour and a half.

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>>39403324
The US education system at work

>>39403351
dafuq is that tripcode

>>39402708
5/3/1 with a second bench day. Joker sets and first set last for multiple sets.

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>waking up past noon

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>>39403382
You have your squat test today don't you?
Good luck

>>39403403
Wednesday. Originally meant to be Tuesday but I squatted on Friday last week instead of Thursday

>>39402797
Hey it's ok, you'll get your squat up to par soon!

>>39403382

Filthy fucking degenerate.

>>39403382
Rasputin a cute

>>39403410
Goalz?

>>39403455
170kg for a triple

>>39403347
Believe what you want, no need to convince you of anything

>>39403382
I love waking up late as fuck tbqh

>>39403574
>I love waking up late as fuck tbqh
Major contributor to depressive tendencies. Time to change your habits, depressio.

>>39403617
Haven't been able to for a long time. Even during breaks, I'll be up before 10/11 am, even if I went to bed really late.

>>39403617
I've noticed that when I force myself to try and do what's good for me/try to be a "normie" I feel less depressed. Taking care of hygiene, sleep schedule, trying to stay positive, and eating clean are all great for depression.

Too bad I'm too much of a bitch to do any of that

>>39403640
The only two things with an absolute positive correlation for decreased depression symptoms are sunlight and exercise.

>>39403665
I always feel really good during my summertime long distance bike rides

I need to take a deload week as suggested by C6W. Should I just do week 1 with weight reduced by 20%? Or a different approach

>>39403574
>I love waking up late as fuck tbqh
I hate it, feels like I've wasted half the day

>>39403617
>Major contributor to depressive tendencies.

Sounds about right. I have insomnia though so it's probably better if i don't try waking up earlier

>>39403665
What about heroin?

>>39403699
Heroin overdose is a really good way to die I've heard

>>39403685
>Should I just do week 1 with weight reduced by 20%?

No because the week after will suck that much more. Just relax and do some light weight stuff

I like pause squats at 55%

>>39403617
I always stay up to late and sleep too late

when I actually sleep and wake early it feels amazing

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>>39403715

>Paused squats at 55%
>For recovery

Lad...

>woke up at 2PM today
>not sleeping at all tonight

Bench is gonna b fun tomorrow

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thinking about just bugging out lads

>>39403756
why not sleep tonight?

>>39403778
Me too lad

>>39403785
Not tired and too depressed, so I'm just gonna drink milk and eat peanut butter and listen to music

>>39403574
>>39403382
>Not going to bed and waking up at the same time everyday including weekends

D E G E N E R A T E S

>>39403838

>Iktfb

Slept in til 7:15 today. That's the latest in months.

>been waking up at 4pm every day for months
Kek
Not depressed surprisingly. Or maybe I am and I forgot what it feels like to not be.

>live in Wisconsin
>it's the middle of November
>still haven't had to turn my heat on this year yet since normie neighbors in my apartment building have their heat turned up so high and it's well insulated
>actually blasting AC because it's too warm

Wut

>>39403851
Occasionally I'll sleep in until 8:30 on the weekends, but that's the latest I ever get up.

>>39403851
>Slept in til 7:15
People that "sleep in" rarely make it.

Wake up as a habit, cunts.

>>39403854
wow

I would unironically be in danger to kms

>>39403892
No shit, Sean. When you're worthless, it's easy to rationalize KYS.

>>39403879

I'm awake almost every mornings 6 without an alarm. I had to force myself to go back to sleep.

>>39403875

I haven't slept that late since July.

>>39403904
>I'm awake almost every mornings 6 without an alarm
Which is why you are progressing better than 99% of /plg/. You are eager.

>>39403904
>>39403879
man I really need to fix my late night screen habits

When I actually follow the protocol of no screens an hour or two before I want to go to bed, it's so much easier to fall asleep, but I always find myself on at 2am

time to stop being an undisciplined faggot

>>39403838
I would but either school work gets in the way or my body decides it basically didn't want to sleep, like last night, when I felt like I didn't for a solid 5+ hours after laying in bed with my eyes closed.

>>39403904
>6 am no alarm
Mirin'

I usually sleep from 11-7 every night. If I do things with people on the weekends it can shift more towards 12-8 or 12:30-8:30, but I always make sure to get my 8 hours.

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Feet up benching is fun

>>39403955
you on central or eastern time?

>>39403974
>butt even comes off the bench with his feet up
impressive lad

>>39403977
Central

>>39403974
Why you benching baby weight?

By the way, I did triples at 215 Saturday and they went smoothly. First set was around RPE 8-8.5 and they ended around 9-9.5.

>>39403974
wow ur so fat XD

>>39403990
I don't think there was any point where it fully came off tho
>>39403992
Well considering my benching style I'm not particularly good at feet up bench. I'm also working with babyweight pretty much all around for this first month.
Also very nice. 5 triples at only 10lbs below previous max is impressive regardless of RPE.
>>39404017
Thanks you too.

>>39403904
My nigger.

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>>39404024
Yeah, I'm so happy with my bench progress. Sabre GOAT coach.

Here's me hitting my old max a few days ago.

>>39404038
Shit dude that looked a lot better

Nephew gave me a 24 hour flu lads. Fucking kids man.

>>39404038
You could've easily doubled that

>>39404053
Yeah, thanks a ton for the program. Singles at 230 this thursday!

>>39404063
>Fucking kids man
N-no don't do that.

At least it's just a 24 hour thing.. Get well soon, senpai.

>>39404038
Alex is such a qt spotter

Nice progress, do you think you'll be able to keep up the program until you hit your old max for a triple?

going to a party and there is a girl I like there.

what do I do ?

>>39404098
Insert penis in vagina?

>>39404085
I think I might even be able to grind out a triple now if I had to. I guess we'll find out soon.

>>39404098
Talk to her. Don't necessarily try to fuck that night unless she's being very receptive to flirting/body language.

>>39404098
make small talk and flirt.

When she is leaving offer to walk her to her car and ask her when she's free next week, then say her eyes/lips are pretty and go in for the kissu

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>>39404098

>>39404098
>>39404125
This except don't say anything that autismal, just smile while making eye contact and lean in.

>>39404137
complimenting her face awkwardly is cute af tho

>>39404137
>>39404125
What if she pushes me away

>>39401508
Maybe it's not just the hip.
https://youtu.be/20YfOCqK594

>>39404151

Fall over backwards. Scream "assault".

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>>39404125

>>39404151
>>39404125
This is a good idea. The compliment is good, and she won't push you away unless she wasn't being receptive to your flirting. If she doesn't seem weirded out or rushing to leave when you offer to walk her to her car and she was flirting with you earlier, then you should be good.

>>39404151
#takewhatsyours

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>>39404098
stare at her from across the room and if she catches you then leave
also make sure you do your research

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>>39404184
>Mfw Nathan Faggot
Gets me every time kek

Squats today.
170x1 flew up.
Decided to up my 3x10 to 140kgs
RPE11. Feels like I just ran a marathon.

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>>39404233
>170x1 flew up.

>mfw back to outsquatting plutez

>>39404257
shouldnt you be collecting rocks?

>>39404257
>yfw still underdeadlifting everyone

>>39404353
I pull more than esme I think

>>39404358
Why are you comparing yourself to a girl? Are you a grill?

what does he know that we don't already know??

https://www.youtube.com/watch?v=93GgQiIvCUE

>>39404407
I wish

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>>39404445
Lith confirmed for being Moot

>>39404461
Moot a CUTE

>>39404257
>167.5kgs x 0
:^)

>>39404490
Wont lie, it's kind of scary to fail a single at 167.5 then expect to triple 170 the next week

I have faith though.

>>39404501
I'm aiming for 190 at the end of this cycle

>>39404514
170x3 puts me at a 192.5kg estimate 1rm

faggot

>>39404501
you failed 167.5 and expect to hit that?

Did you have the flu, sleep 0 hours, and not eat for two days before that attempt?

>>39404521
On my 1rm calcs
170x3 = 187
170x4 = 193

>>39404521
But you haven't done 170x3 yet?????

>>39404572
Interesting, according to candito, 170x3 puts you just above 180

>>39404564
extreme fatigue

Felt my knee pop during my final attempt at a mock meet yesterday, I was in pain but able to bench/deadlift normally the rest of the meet. Today my knee hurts whenever I squat down but feels fine otherwise. Any idea of how fucked up I am?

>>39404038
are there any audio recordings of big alex in existence?

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>>39404618
>tfw abductor (I think, possibly glute) hurts from ill-advised sumo memeing
>pretty much had to stiffleg 190kg triples
I am surprised I actually managed.

>>39404586
Sorry to make you feel bad, but if your squat max is actually 190, no matter how fatigued you are, you won't fail 167.5.

>>39404618
Yeah, I don't have any saved but he's definitely posted some vocaroos before.

>>39404633
seems like you replied to the wrong person but it is serendipitous you replied to me given my current adductor pain

>>39404638
fuckkk how did i miss them

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>so unemployed that I'm thinking about starting the wire

>>39404657
Yeah I didn't mean to reply to anyone Tbh

That's a funny coincidence though.

>>39404638
>if your squat max is actually 190

it's not.

>>39404685
yeah it's 165 kek

>>39404685
Right, so you're not going to hit 170x3 then.

>>39404657
Maybe if you search in the archive you can find it? A few months back all the trips were posting vocaroos of their voices.

>>39404660
its christmas soon. go get a part time job you fag

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>>39404693
>tfw you do a single at 106% of your max

>>39404697
>Right, so you're not going to hit 170x3 then.

You don't have faith. I think it's doable. Candito squat tests are the only times I actually try.

>>39404704
think I might have a seasonal thing actually, find out on tuesday

>>39404707
Well, good luck. Hope you smesh it.

>>39404719
Good luck, anon!

nn plg

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>>39404233

>>39404707

That fuckin grind

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>>39404823
Someone left chalk on the bar so i did some block pulls after.
Borrowed some straps off a guy at my gym to try out 260, first time using straps and going above 240

>>39404823
Damn dude that slowdown. How much longer are you going to be able to run smovlov for?

>Someone left chalk on the bar

Get some chalk lad

>>39404834
I know right, felt like an eternity under there trying to get my hips under the bar

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>>39404823
>3x10
Stay safe pham.....

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Any advice on increasing my arm mobility so i can hold the bar for a squat like you guys do? i can only hold it for lowbar squats. I can't get it into position for front squats either.

>>39404914
I have no fucking idea but if i was pretending to know id tell you to start swimming to improve your shoulder health.

>>39404914
>so i can hold the bar for a squat like you guys do?

Elaborate?

>>39404931
i feel like i have to bend my wrists way too much to keep my hands from being way too wide when i squat. Like they way you guys squat where you elbows are flared out in back, i don't have that flexibility.

>>39404935
are your thumbs above or below the bar

>>39404935
Do this
https://youtu.be/pg8D90wUvAo

>>39404955
I've tried it both ways. Really messes my wrists. I try to keep my hands basically above the bar with my wrists not bent but i can't keep my hands close if i do it, i have to have a wide ass grip. are there exercises i can do to increase my flexability for it?

>>39404985
> have to have a wide ass grip.

This isn't a bad thing as long as you're still tight

>>39404853
I really should get some chalk. I stopped smolov a couple weeks ago. I'm doing custom DUP PPL programming now. Just having fun with it.

>>39404867
Oh yeah I forgot sets with >6 reps scare powerlifters

>>39404985
https://www.youtube.com/watch?v=_g2Ad20aEB0

>>39404985
Keep doing it, wear wrist wraps, work on bringing your grip in over time.

Do some basic shoulder stretches to keep loose. Also when you set up you want to swing under and pull up tight bringing your shoulder blades together like you're pinching a penny.

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>>39401117
Can I get a form check pls

Is fat retard here?

>>39405135
well number one you aren't hitting depth, so that'd be the first thing I'd work on

>>39405135
deeper faggot

>>39405135
The others who are saying you're not hitting depth are right but it's not an issue. You're pretty much at parallel . Brace harder and stay tighter, you have the same issue as me where you shake a lot. Be careful about the bar drifting forward too

>>39405135
You're good morninging the shit out of it and squatting high. Blueshoes caliber squat desu

What is the ideal % for 5/3/1?

>>39405135
Jeans in the squat rack/10

>>39405148
>>39405163
>>39405168
Dang I thought I was squatting to depth how far off am I

>>39405179
>You're good morninging the shit out of it

'no'

>>39405189
like 0.0001cm

>>39405189
My first tip as your coach is to filter Lith

>>39405188
Those are sweatpants

>>39405201
Why

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>>39405135
Go about 2 inches deeper. Hard to tell exactly amount on mobile, looks stretched out as shit

>>39405142
Always

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doing some paused benching and shoulder work today, some guy and his three friends came in to work out and he proceeded to show them the real "powerlifter" way to squat, bench and deadlift. it was embarrassing watching his guy scream with every rep with his squat (that was no where near close to depth), bounce his bench off his chest while humping the air and holy shit, his deadlift was disgusting.

he couldn't pull 50kg with a straight back from the knee using the safeties on the power rack. and yet he continued to just add on every plate he could see until he was pulling 170 with a back rounder than a scared cat and no lockout, slamming the bar down every "rep". then, this fuck, comes up to me and tells me that pausing on the bench is just going to hurt your shoulders.

what did i do to deserve this, totally ruined my max benching today.

>>39405208
Those are some long femurs

unlucky bro

>>39405135
Do front squats instead until your core is strong enough to keep you upright.

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>>39405230
wtf advice is this

>>39405135
>Tie up hair
>Change jeans into sweats

You're not doing your form any favours squatting like a hobo who got a gym pass to keep warm. Your jeans could easily limit knee mobility.

Alongside weak bracing it looks like youre not sitting back far enough, which is why your hips pop backwards as you go through the sticking point.

If you're not already, make sure you're pulling the floor apart with your feet and keep your head in a neutral position (no looking up) throughout the movement.

Do some paused reps to practice keeping tight at depth.

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>>39405135

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>>39405238
>pulling the floor apart with your feet

>>39405254
I think she means push, as in shove your knees out to the sides.

>>39405238
>which is why your hips pop backwards as you go through the sticking point.
he lifts his ass then he lifts his chest to even it out

>>39405208
Hey... Just wondering if you'll ever add me back on discord

Feeling kind of shitty and lonely right now and wanted to talk, but if you don't want to that's fine :/

>>39405263
Can't, currently studying for my physics and calc 2 tests that I have tomorrow

>>39405268
Ok :(

I still miss you man, if you ever have the time I'm free to talk

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>>39405276

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>>39405254
To maintain stable knee tracking which will allow anon to hit depth more comfortably, he needs to generate hip torque by rotating his feel outward without actually shifting his feet. You should feel the weight distribute more evenly across your feet and you will be able to force your knees to push outward. Less knee flapping.

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>>39405286
HIP TORQUE! (in rippetoe voice)

>>39405262
Which is why hes good morning it up.

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>>39405289

>>39405291
so just keep the chest up then

>two weakest people in all of fit giving advice again

w.e.w

>>39405300
Harder to do that without hyperextending if the bar is too far forward.

>>39405323
oh right, correct. well I just always did this with "keeping the bar over the middle of the foot" based rippetoire'

>>39405291
He's not

>>39405340
Admittedly, it is very minor, and he corrects it almost immediately. His knees start to shoot back, but then he keeps them in position after they shift back a touch.

>>39405335
It's fine advice it's just when you have big femurs you really do have to sit back to achieve it.

>>39401313
>madcow
>5/3/1
my favorite memes

>>39405353
I'm a 5'6'' manlet so I don't think my problem is big femurs

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>>39405353
>long femurs

I wouldn't know anything about that.

>>39405370
manlet? you're a midget. I cant even try to see you without a magnfying glass

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Hello, excuse me. How long did it take you to bench 225?

I'm at 80 kilo and it's getting pretty heavy desu

>>39405379
Benched it for 3x5 on my 5th or 6th week of SS, I believe. Might want to incorporate some light tricep accessories to keep the progress going.

>>39405371
Fucking memurs. Legs are like 70% femur.

>>39405379
10 months from lifetime couchpotato mode @ 170 lbs

>>39405370
Same height as me. Still have severe memurs.

>>39405379
About 2 years

>>39405389
10 months! i guess thats pretty good for 170lbs

>>39405384
so

A
Squat
Bench
Dead/powerclean
tricep like 2x10?

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What are your best cues for forward bar drift? (squat ofc)

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>>39405396
>2 years

>>39405379
How much do you weigh?

That will affect it a lot.

>>39405396
mang...

>>39405398
Should be fine, try to keep the sets at RPE 8ish, maybe the occasional 9.

>>39405404
>RPE
is this from a book or something? I've only read SSBBT

>>39405379
1st month on SS for 7 reps, 10 secs paused, feet off the ground, no arch

>>39405409
Rate of perceived exertion

Scale of 1-10 on how hard something is

Rpe 1 = literally nothing

Rpe 10 = you almost died

>>39405409
RPE is rate of perceived exertion. RPE 10 is maximal effort, RPE 9 is 1 rep left in the tank, RPE 8 is 2 reps left in the tank, etc.

>>39405396
genetic deadend detected. If you cant do it on your first year then you should switch to rock collecting as a hobby. And thats pushing it

>>39405412
yeah but is this in a book somewhere where I can read about it?

>>39405409
RPE is a meme. You either work hard enough or not

>>39405417
You guys are so concerned with your rate of progress compared to other peoples rate of progress

Literally who gives a shit. We're all ending up at the same place anyway.

>>39405420
advance SS- Beyond trex edition

>>39405428
>damage control

>>39401215
Newfag here.

What do the letters mean? (AxBxCDx)

>>39405438
The anons in this general suck ass

>address their argument with a point
'Damage control' or 'unironically'

>say anything that might insult them
'Projection'

>anything that they don't have a response to
ad hominen

It's fucking unbelievable how hard it is to actually have a solid discussion with a non trip here. All you faggots do is shitpost and dodge anything

>>39405444
Days of the week. Each letter corresponds with one of the workouts and x = rest day

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>>39405428
>Literally who gives a shit
like...everyfuckingone?

>>39405431
this is zach evetts now

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>>39405428

>>39405449

So it'd be
A = Monday
x = Tuesday
B = Wednesday

and so on?

>>39405449
>who gives a shit
>not damage control
kek

>>39405449
>anons
Nah sean

>>39405459
Yeah

>>39405464

Got it, Thanks :)

>>39405462
Watched a comfy vid the other day on a comfy pl channel and the dood had pitchers of u

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>>39405449
Kek

>>39405462
Hey Isley how much ya bench unequipped? Asking for a friend

>>39405470
He what?

>>39405477
147.5kg