/plg/ - Powerlifting general

one of my cookies in my cookie tray was facing the other way around to the rest of the cookies

peculiar

I squated 500lbs yesterday for the first time in my life. Huge milestone. We're all gonna make it, /fit/

>stuck at high-200 bench for a good 6 months now

Anyone else?

>>39436492
Benching more than 200kg is very hard and will take you a while, thats normal.

>>39436492
What's you're routine for bench looking like ? I was stuck at 275 for about 6 months.

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>>39436418
what did he mean by this

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>>39436532

>>39436452
congrats man, that's awesome

Isley sexually assaulted some girl?
what's the story?

>>39436526
Kind of, it's really just as much as I feel like doing whilst taking into account other factors like how much uni work I need to do that week, other stressors, etc.
Basically I do as much volume as I feel like out of comp, which on a good week/month is quite a bit.

>>39436434
>>39436492
Have you tried increasing frequency?

>>39436533
Not that im anywhere near his level but i follow jesse norris' routine.

If i don't throw in a rest day here or there (i always do) I'll be benching monday, thursday, and saturday. Try and do heavy 1 day, form/volume the next, third is whatever i feel like that day essentially.

I want the rawmies to leave.

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>>39436585

>>39436583
I don't have a great bench either, although here lately i've been pushing PRs. It could be a number of things, I like to do my flat bench in 5's or 3's. I'll do dumbbell bench for volume.. I've been working on my lats more as well, doing more row movements. it's help me become more stable & more of a pop out of the hole.
https://www.instagram.com/p/BMe1NmmD1wl/?taken-by=zmarstiller&hl=en
here's my last bench session. I used to grip pretty narrow, now that i've moved my pinkies onto the rings my bench has improved.

>>39436614
I have been lacking on upper back and triceps as far as accessory work goes.. Think that could have a huge effect?

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>>39436572
I still have pic related saved from something you said quite a while ago. Do you still recommend this kind of training? How do you decide what intensity to work at any given day, just by whatever you feel like?

(file name weird cuz posting from phone)

I need help with deadlift guys.

>I have a straight back
>I feel my hams being stretched
>I squeeze my glutes

But I feel a sort of back "ache" during the exercise. Even loading the weight onto the bar feels like my back in burning from lactic acid build up or whatever.

I sort of get the same thing with squats but I'm fixing my form and it's becoming better, atg I don't feel any back ache, I could be pushing my ass up too much which makes the lower back constantly tensed which could be why I felt it on squats but I don't know what to do for deads.

Am I doing something wrong or is this fairly normal?

I sort of had this when I was running, after like 10 mins of having a muscle ache on my lower back it would go away and I would be able to run for 20 minutes more without any fatigue.


>140kg deadlift

>>39436680
better just take up rock collecting sooner rather than later

>>39436680
Sounds like you're not warming up very well

>>39436695
what did he mean by this

>>39436704
My warm up consists of:

5 rep 60kg
5 rep 80kg
5 rep 100kg
5 rep 120kg
5 rep 140kg < working set

>>39436736
That's a big warm up. Maybe you're actually fatigued by the time you get to your working weight?

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Sup guise,

Im doing Intermediate high load, Ive done the skills test and made p sikk gains but I dont feel like doing the remainder 3 weeks they seem too easy with the intention to prep me for a competition which im not gonna do.

Should I just redo the same program or step it up to Advanced high load. Keep in mind I did the intermediate program and skipped lots of rest days when it felt possible to speed up the program. Averaged out on doing 4 trainings a week like I want to. But also it feels like I need to deadlift a tad more, the Advanced program seems like its the best solution. What you guys think?

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>>39436736
>doing more than 3 sets of warm up
I also meant to imply that you're a genetic dead end and should quit lifting, by suggesting that you replace it with a more appropriate hobby like rock collecting.

>>39436583
>jesse norris' routine.
what is this

>>39436782
trenbolone injections

>>39436651
Lacking in tightness can be a huge issue buddy. I would starting adding in volume on them, something as simple as 3x12 after compounds twice a week.

>>39436736
1. Make sure you're bracing your core properly.
2. Breh that's a huge warm up, especially if you're already squatting and other stuff before that. I like Rippe's guidelines for warm ups. For deads I'd do
Top Set Weight *.4 for 1-2x5
TSW*.6 x3
TSW*.8 x2
Working sets

>>39436782
Mon dead + bench
Tues ohp + fs
Wedns accessories
Thurs dead + bench
Fri accesories
Sat squat + bench

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>>39436492
Just did 200 poons for the first time since i exploded my shoulder. We all guna make it.

>>39436749
That may be, though I start to feel it maybe around the 3rd warm up set. Loading the bar and not exactly having a rest in between warm up sets is how I go about it. Do you take a couple minutes rest between each set?

>>39436761
Oh right, thanks buddy. Well I consider I'm doing fairly well for a turbo manlet weighing in at 70kg. Just hit 130kg squats which I was pretty happy with so I'm not too far off 1/2/3/4

Also I'm following Strong Lifts program but made everything 3x5 instead of 5x5, gives me that amount of warm up sets. Squats is even more

>5 x bar
>5 x bar
>5 x 40kg
>5 x 60kg
>3 x 80kg
>2 x 100kg
>1 x 115kg
>5 x 130kg < working set
>5 x 130kg < working set
>5 x 130kg < working set

It takes ages but you're meant to have little / no break in between warm ups then have a 3 minute break before your working set. Could just be a shitty routine but it's working so far.

>>39436825
>Do you take a rest between sets if a very exerting exercise

Yes I do, up to 4 minutes before working set and a couple of mins between each warn up set. The set up you have right now is not sustainable.

Listen to: >>39436814

>>39436847
Apologies for typos, phone.

>>39436680
I get a warm/nerve/tingling in my back/leg from that hipflexor muscle that connects the spine to the hip. Usually stretching it out and pushing past my normal rage of movement with light wieght fixes it.

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>>39436825
>7 warm up sets for 130kg working sets

What the fuck are you doing lad

>>39436872
I also have this snap. Slav sits fix it well

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>>39436912
Squating deep fixes all

>>39436931
YEESSS

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What are we training, eating, listening to and feeling today /plg/?

>>39435963 #
I can't appreciate any thrash after binging Vektor all summer desu.

>>39436825
Ten reps with the bar, 5 with 60kg, 3 with 100kg. That's all you need you faggot

>>39436874
it's pretty mental

i'll give >>39436814 a try

>>39436979
If you like it and want to apply it to squat/bench/ohp, it's almost exactly the same but you do a set of 10 with the bar and only do 1 set of 5 with 40% of your top set weight.

>>39436990
would you invite me to the discord?

>>39436964
It volume day so more rep PRs. After seeing Bryce post his AMRAP I'm feeling pretty hype desu.

https://youtu.be/SQUnSYwTa5o

>>39436964
>Training
Legs
>Eating
Two packs of Mr Noodles with 4 eggs thrown in, 500mL milk
>Listening
To my heart
>Feeling
My hurting heart

Why is my back squat so weak?

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>Goal was to go from 200 to 220 by march 1
>Already weighing 213 morning weight

>>39436572
You don't feel like using a tool like RPE for that either?

>>39437116
She took her trip off

>>39437116
Women and smart and funny????

>>39436825

5 x bar
5 x bar
1 x pause squat bar
5 x 60 kg
1 x pause squar 60 kg

(throw on knee sleeves)

5 x 60 kg
1 x 60 kg pause squat
5 x 80 kg
1 x 80 kg pause squat
3 x 100 kg
1 x 100 kg pause squat
1 x 110 kg
1 x 120 kg
1 x 120 kg pause squat
1 x 130 kg
1 x 140 kg
1 x 145 kg

5x5 152.5 kg

is this too much? feels comfy to get lotss of practice with low weights

>>39436964
>>39437094
Not training, ate spaghetti and now taking small pieces of chocolate (;^)), will give Vektor a listen, not feeling much.

Feeling so fucking weak in my hands

Think I'm dying lads. Whatever I got, it's fucking bizarre.

Just got back from the physio for my SI joint. Took me three fucking weeks to get an appointment (NHS of peace). Turn up and the guy was DYEL poo-in-the-loo who didn't know what I was talking about. He gave me a bunch of stretches I already do and despite being told it was my left hip that was the issue about a million times he still wrote "right hip" on the system.
Why.

>>39437198
Thank you based cultural enrichment

>>39437207

>He's blaming race and not socialised medicine

wewlad. The right got really fucked up by you pepes.

>>39437222
I thought you socialists loved socialised medicine

>>39437207
Can't wait until we leave the EU and he gets deported
>>39437222
This is the only bad experience I've had with the NHS in my entire life but it's enough to make me consider going private. Insurance isn't even that expensive in the UK

>>39437222
is canada's medical system really not good from an individual perspective?

The american left makes it sound like heaven

>>39437028
https://discord.gg/sEgJv

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>>39436676

That looks like a homebrew version of Sheiko. Doesn't seem bad.

>>39436750

You don't need to do the whole comp block if you're not competing.

You can do the advanced one if you have 4 days available.

>>39437251
It's awful Canadians come down here to burger land when they actually need medical attention. Socialized medicine=no competition so shitty salaries for doctors which means nobody wants to do more years of college to make a shit salary

>>39437240

>Me, a socialist

"no"

>>39437248

Naw. You need to have sex for that :((((((

>>39437249

You can ask for a second opinion, I imagine. Just gonna be more waiting though.

>>39437251

In ways it's very useful, but certain things have been brought into the fold that make no goddamn sense. For example: "Broke my arm, guess I better get my lad to drive me to the hospital; all this will cost me will be the coffee I buy him for doing me a favour!"; "Have chronic headaches, guess I better join the 18 month long MRI waitlist and hope in 18 months I don't have a brain tumor the size of a melon!"; "Having some weird issues, glad I can just go see a doctor, even though I'm going to have to sit and wait in the clinic while all these fucking idiots sit here because they have the goddamned common cold and they think they need to see a doctor for every goddamn little fucking thing. Fuck old people seriously."

Luckily we have the option to go private on things like Physical therapists, chiropractors (if you're into voodoo), and specialized shit like lazer eye surgery.

I believe socialised emergency medicine is a good idea, but the system gets overloaded, and the staff are overworked, because very few medical practitioners are happy to work under the system instead of jumping ship to a different country and opening a private practice.

All in all, I am appreciative of the fact that when I injure myself in the gym, like I did a year ago, I can hobble up to walk-in clinic, have the doc give me a quick once over to ensure no lasting damage, and then be on my way for a grand total of the $25 a month I pay to my provincial plan. It's not perfect, but I appreciate it.

>>39437307
thanks mate!

>>39437278
>chinks and sandniggers

Don't be a racist prick. We both know it's old people.

Fuckin old ass babyboomer bitches who shit all over their bodies and now they freak out whenever the get a little fuckin joint ache.

This reminds me though I gotta get my ass in the doctors and get a skin check for that thur skin cancer shit I am way overdue.

Off to work lads. Poutine out.

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>>39437332

You guys don't have access to private doctors/hospitals?

Here in brazil we have both public and private... and it would work theoretically well if the country wasn't poor and the government wasn't corrupt kek

>>39437366
>Government wasn't corrupt
I don't understand those words in that order

>>39437332
cba desu by the time I get anything sorted out I'll be healed. I didn't even really need to go because I know what caused my pelvic tilt and fixed it and my hip hasn't hurt in two weeks now.

>>39437485
Didn't he also rape someone?

>>39437485
I live in the same borough as Isley so I might just go to his gym in a Blackhawks t-shirt and fight him

>>39437538
The only fight you've ever been in is between you and 10 other cock sucking characters that you've created

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>>39437602

B
T
F
O

>>39437539
Make sure it's a Kane one and sexually assault him too

>>39437623
>>39437602
Samefag

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>>39437631

>>39436990
I think it might be my hip flexors. Ever get a sort of lactic acid sort of ache there during deads?

What's considered a respectable front squat nowadays?

>>39437636
This proves nothing newfag

>>39437623
>>39437636
amazing posts thank you for posting

>>39437638
as intended, they're the only ones who deserve it

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>>39437638
>the dicknamed frogposter is a /hoc/ poster

fuck, I should have known

>>39437644
That screenshot is about the same amount of proof that Sean actually lifts

>>39437661
Who the fuck mixes imperial and metric

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>>39437644

>implying you can have the autorefresh show you the post, screenshot it, open photoshop, and edit the (you) to the perfect margin, solve the captcha, and post it in 40 seconds

>>39437648

Y-you too

>>39437671
Can be done in paint in seconds. You very obviously edited it as its cropped. Nothing stopping you from putting a blow square over the (you)

>>39437669
Canadians

>>39437673
literally who are you

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>>39437678

>can be done in pain in seconds

Not to the perfect margin. You can't have a perfect edit and do all the things I mentioned in 40 seconds. It literally took me 40 seconds and I only snipped it.

>edited it as its cropped

I would like to introduce you to Windows Snipping Tool

I like this thread, I'm excited to be a part of it

>>39437678
This butthurt

What an insecure faggot

>>39437710
you gay dude

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>>39437629
aw :(

>>39437703
I just tried and did it 40 seconds

>>39437735
prove it

>>39437735

Cool, but you forgot the rest of the things:

>implying you can have the autorefresh show you the post, screenshot it, open photoshop, and edit the (you) to the perfect margin, solve the captcha, and post it in 40 seconds

>>39437716
Hahaha if you have an IQ under 370 you might as well neck yourself.

>>39437753
Confirmed for true. He also bullies babies.

>>39437745
1) you refreshed it perfect time
2) paint opens in 3 seconds
3) you may already have paint or photoshop open
4) takes 8 seconds to draw a box and colour it blue
>takes 4 secomds to save
>4 more seconds to attach it
>2.8 seconds to fill the captcha
>1 second to hit submit

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>>39437723

Don't worry Sean, I'm not judging you.

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>>39437769
Mfw I know that it isn't same fag because I posted it

>>39437773
>>39437786
Same fag

>>39437671
Tfw no wise wolf 2d gf

>>39437332
A lot of the waiting could probably be fixed by organising the stuff differently, e.g. applying Lean/Agile/Leagility.

https://www.youtube.com/watch?v=UyKiZ4pZ6cQ

How do I fix my butt wink on squat, it's really fucking up the rest of my workout.

>>39438032
do mobility work

why is /owg/ the only general that stresses something so basic in human movement?

why do you continue to perpetuate the ''powerlifters are slow, unathletic, and have poor range of motion'' meme?

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>have to get really mad to push myself that extra bit when I max
>slap myself and grunt loudly
Do I look like a retard doing this, or is it acceptable if i'm benching 3pl8?

>>39438085
You do look like a retard but it doesnt matter

you do you

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>>39438032

Trigger Warning

Buttwink is a crossfit meme, worry less about it and more about the actual important stuff.

/Trigger Warning

>>39438085

You'll always look stupid if you're slapping yourself.
But I mean, who cares if you look stupid? You're there to lift the weight, that's what matters.

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>>39438085
>mfw I grunt on the last rep of my 2.5 pl8 squat worksets
who cares mate. Do what you need to get it done

I only think people are fags when they do this to try to show off

>>39438118
>the actual important stuff

what is the important stuff, pro lifter transgirl

>>39438118
>buttwink is a meme
>hyperextension is a meme
Can you call lower back pain from squats a meme so I don't get it anymore

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>>39438141
>gets lower back pain from squatting
>pushes his squat hard
>is still a pussy about deadlifting

>>39438141
did you record your 170x3 grinderinos?

>>39438152
Nah it's more like lower back fatigue. Just soreness if I do >5 sets really

>>39438163
Wish I did

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>>39438131
I don't want people to think i'm showing off, it's just necessary for me. How do you tell if they're just showing off?

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>tfw no qt powerlifting gf

How do you cope with this?

>>39438070
alright, i think i should expand a bit instead of just sounding like a pretentious asshole.

1. lifting is never enough, even if you are doing more horizontal pulling work in comparison to pushing, adding overhead work, etc - everyone has different proportions, and is affected by training differently, so you might not be getting enough or the right kind of 'contract-relax' stimulus to maintain ROM

2. most people (even a lot of athletes, especially at the collegiate level) already have imbalances and mobility issues that complicate things. whether due to previous training, or just lifestyle.

3. if you're increasing mass at all, contract-relax stretching (aka what you get out of just lifting) will never be enough to maintain ROM.

>>39437315
>>39438118

The problem with the Advanced program is that it only lets you max out after 15 weeks. I feel like this is too long and might be training under my optimal load for several weeks (and I want to max more often lmao)

guide me in these tough times pls

Noob lifting for 2.5 months here,
Just did 3pl8 diddly but almost passed out after i got it up,

Is it valid or not

Could it be because i was too long in bottom position and ripped too much? Or im just notready

Havent snapped anything just practicig low bar skwaats now

what is the best program for an intermediate trainee for strength & brawn, not necessarily PL specific but utilizing the big 3?

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>>39438140

You want me to write a whole book on squats for you here?

If you want some help or guidance, be more specific or post a vid.

>>39438141

Pain is never a meme.

>>39438149

Pretty much this.

Also some people think they have a lot of buttwink when it's just their pants/shorts.

>>39438227

You don't need to do all the prep blocks.
Wanna max out every month? Do 1 prep block and the first week of the comp block.
Wanna max out every two months? Do 2 prep blocks and the first week of the comp block.
Wanna max out every three months? Do 3 prep blocks and the first week of the comp block.
Have a competition coming up? Adjust the amount of blocks and weeks of each to fit the calendar.

>>39438249

Probably TM because it's easy to customise and include whatever lifts you like doing.

>>39438242
>ripped too much

Hello mr cat

>>39438249
There is no best program, everyone responds to the same training stimulus differently. Greg Nuckols' 28 free, C6W, Madcow, TM, TSA 9 week, Blevin's free programs, etc. Pick one you like, add some relevant accessories if they aren't included, eat and sleep.

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>>39438118
>Buttwink is a crossfit meme, worry less about it and more about the actual important stuff.

the term maybe
but telling people to just squat and stop worrying about hip mobility is just flat out irresponsible

>>39438141
agreed, pic related

>equipped

what stretches for buttwink?

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>other people diddly 2pl8 more than they can squat
>squat within 30 pounds of my deadlift
Why?

>>39438301
Proportions, internal leverages, lack of trying harder, etc

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>>39438310
I'm 5' 10" with short arms. And trust me, I try fucking hard.

>>39438257
Thanks seems like a good idea

>>39438301
Trip on me

>>39438331
>Short arms
There's your problem, at least partially. Don't worry too much about the gap, just keep lifting senpai.

>Trust me, I try fucking hard
I don't see what fucking has to do with lifting???? :^)

>>39438331
try harder

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>>39438345
>lack of trying harder
What's that supposed to mean then?

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>>39438278

Well, the subject here wasn't hip mobility. It was butt wink.
Hip mobility is one of the "More important" things I mentioned.

I'd like to point out, however, that the analysis of the videos you posted is inaccurate. The guy on the left has good form, it just looks different because his shirt is very long and he's much heavier and bulkier. Also he has a bit less ankle mobility.

>>39438298
everett's book has a decent section on stuff that will solve most of your mobility issues

generally you want to be working on your whole body though (and i believe the book covers that?)

check /owg/ pastebin

>>39438259
Myfaces as ugly as usual
>>39438270
Yeah idk should probably not skip from 130 to 140

>>39438131
Sometimes I film sets with my phone to check depth/form. I only seem to grunt when doing these because I don't have headphones in.

>lower weekly max by 15 lbs for bench
>bench feels even harder
RIP. I need a deload week after this cycle, how should I go about deloading bench?

>>39438355
Not giving up just because something is really heavy and going into it with a good mind set. Confidence helps a lot, and not giving up because you grind for a second or two is gonna help as well.

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>>39438249
5/3/1

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>>39438383
Fuck...last night I was going for a 10lb PR on diddly and I got stuck halfway. I dropped it because I didn't feel like taking a train to snap city.

How long was it before you got your first lifting related injury?

>>39438383
>how should I go about deloading my bench?
Do twinklexs bench program

>>39438359
>Well, the subject here wasn't hip mobility. It was butt wink.
do tight hips not cause ''butt wink''?

>I'd like to point out, however, that the analysis of the videos you posted is inaccurate. The guy on the left has good form, it just looks different because his shirt is very long and he's much heavier and bulkier.
did you watch the video, or just look at the screencap?
because it seems pretty clear to me
https://www.youtube.com/watch?v=3xFm9q1HBKY

Lads 150kg x 6 (88%) done

>>39438404
About 6 months. I was doing dumbbell bench and the guy spotting me pushed the dumbbell over and like an idiot I tried to stop it which pulled something in my shoulder. Stopped me doing any upper body stuff for about a week

>>39438408
>Deload
>Immediately switch programs
??????

Just plugged my numbers in though, looks ezpz, but for me to get a PR would take about a month. I'd probably just end up doing the 3 day variant, because I don't have 4 days during school. Gonna wait until I exhaust int med though.

>>39438404
2 monthsish, got a disc bulge

I've changed my opinion on trump. He's fucking awful. Global warming denialist, hates Snowden, has pence as VP.

Oh fuck.

>>39438404
snapped my shoulder doing sitting dumbbell shoulder press when i was lifting like 6 months

never done dumbbell presses after that, too dangerous

>>39438301
>people diddly 2pl8 more than they can squat
>people

no
muh deadlifters

>>39438191
if they're clearly not exerting themselves. Just doing it to call attention. Every rep on a 6 rep set

There was also a fairly bigguy at my gym who grunted every time he picked up a 45 kek

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>>39438445
t. flaming homosexual liberal faggot

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>>39438411

Excellent form for a max attempt. Strong erectors. I'm nothing but impressed.

>>39438445

>Global warming denialist

That's like, the general american mentality Tbh.
Go figure.

>>39438415

Good job senpai!

>>39438490
t. anime poster

>>39438404
Never, but that's probably why I have a 430 total kek

don't forget to try herd

>>39438443
what specifically caused the disk bulge?

>>39438574
Deadlifting literal babby weight with an unbraced core

>>39438601
haha how much

>>39438609
145

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>>39438503
>Excellent form for a max attempt. Strong erectors. I'm nothing but impressed.

alright, im convinced you're trolling now

carry on

>>39438621
>145
>babbyweight

It's even more triggering because you're being sincere about it

>>39438621
pls b lbs

>>39438621
do you still have any issues with it?

I can relate, the only time I tweaked my back while deadlifting was when I tried pulling 1pl8 1000mph pete rubish basement warmup style. My max was a little under 4pl8

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>>39438631

Not everyone has an experienced eye, it's fine.
Just keep them open and you'll learn with time.

>>39438635
It's lbs ;-;

>>39438645
It is ;-;

>>39438660
Almost never at this point

>>39438249
Beyond 5/3/1 is a good choice for a simple program that is not PL specific. It'll get you big and strong, and conditioned if you do the recommended conditioning work. Read the book so you learn how you can change it to fit your needs and wants.
GZCL seems good as well.

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>>39438665

>WAWTT
>WAWLTT
>WAWET
>WAWFT


>>39436874
>>39436973
>>39437136
It's ok to do more warmups if they're helping your main sets. Some people need more than others.
For example, I have shitty hips and knees, so I need to do more warmup than most to get to working sets.

>>39438621
>2 months
>145 lbs

l o l

>>39438741
I pulled 245 for 3x5, but I was trying to figure out why the hell my back was rounding, so I wasn't using anything heavy to fix my form. Obviously, didn't help.

>>39436736
shit i dont know when my own warmup got so big but you just amde me realize that mine is huge

>>39438672
>GZCL
In for GZCL J&T2.0 goat

I need about 2000 more calories today. What should I eat?

>>39436736
wow. If I were using that work weight I would probably only hit

60x5
80x3
100x2
120x1
140x5

after your warmup I would be toasted. But to each their own if you feel like you need that much

>>39438795
Did you run Dietmar? How's your back doing?

>>39437120
No I didn't

yo i'm planning to run the 2 day beginner (plus the 1 day beginner for ohp) 28 memes for all my lifts soon. I was considering doing DB bench instead of CG on the second day. Thoughts?

>>39438830
milk and peanut butter

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Sup.

77.5kg 5x5 squat
85 kgx8 diddly
40kg 3x8 binch

>>39438922
>8 rep set
>deadlift
What are you doing

>>39438922
Holy shit. Didn't expect that. Well fucking done.

>>39438936
ok dino
calm your tits

>>39438936
Bench felt almost like butter

>>39438936
Apart from the last rep. I saw jesus.

Are you here?

>>39438983
Jesus are you here

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>>39438922

Good job esme :3

Looks like you outbench me kekkk

>>39438978
>>39438983
>>39438989
good posts

>>39438999
>getting outbenched by a girl

>>39439003
Thanks.
>>39438999
Basically I had been working on my grip and focused on sholda talk.

>>39438978
>>39438983
You did good, much heavier than I expected. 100x5 will be piss.

>>39439022
I've been doing flexibility stuff so I can aaaalmost do splits

>>39438903
Unless you're unable to CG, I'd rather you just stick with the program as written. Eventually you'll need to move on to the intermediates, and then you'll start to do more accessories.

Alright so I've had a lot of groin pain with high bar squatting, but it goes away with front squats. I never did low bar until yesterday and although the grip felt awkward, it didn't hurt my groin.

Is it retarded to do lowbar always with some front squats thrown in at the end of the workout?

I'm not a competitive Power lifter, just following the lifts for fun etc

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>>39439075

Not retarded, it's a good idea even.

https://docs.google.com/spreadsheets/d/1VaXAd4ETiWk6NMmNzXmTNBAHe494TLxbOig_cf5gw4A/edit?hl=en#gid=2

D83

308:1

>>39439040
How should I go about deloading between int med cycles for bench? I'll turn down the overall intensity and volume for the rest of my upper body lifts, but I'm not quite sure what to specifically implement for bench.

>>39438903
>2000 calories of just milk and peanut butter
I am disgusted but curious.

>>39438445
Only ten days too late, good job

>>39439075
I also had groin pain after squats and i noticed it always occurs when i go too wide or twist my feet outwards too much

Try it without even a bar
Go super deep with wide stance and narrow
Im noob but it helped me

>>39439086
I was under the impression that low bar is suboptimal for general leg development compared to high bar. However, I guess adding in the front squats will fix that issue anyway?

I thought most plers ran high bar until very close to a meet anyway?

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>when you take a vid from a different angle and see what others see

Stand aside phil, plg has a new most disgusting lifter

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Should I pull sumo or conv? I'm relatively tall at 6'2 and have long limbs. I pull more sumo but most people my height seem to go conventional so I'm a bit lost desu ;(

>>39439227
And not a single rep was completed that set

>>39439215
>I thought most plers ran high bar until very close to a meet anyway?
'no'

>>39439227
Absolutely stunning

>>39439227
ayy laughing black guy is back

>>39439227
pls cut/kill yourself

>>39439227
what about this is disgusting

>>39439243
>Pull more sumo
There's your answer

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is my low bar squat fucked /plg/?

>>39439227
lmao you pudgy as heck
you dough boy

>>39439283
Scale your fucking webms. The vertical resoution must be no more than 600px

>>39439290
sorry mang

>>39439283
It's fixable. Brace as hard as you possibly can (core and lats) and control the fuck out of your descent. Don't just drop into the hole.

>>39439283
haha benis

Your descent is a little bit uncoordinated and your upper back seems to drop a bit, but otherwise decent.

>>39439311
>don't just drop into the hole
You're right, he should divebomb it

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Just benched freedom lbs

>>39439275
I sometimes feel like it's just shit form, always had problems keeping a neutral back in conventional

>>39439311
>>39439312
cheers boyos

>>39439319
Kek

>>39439342
Post a video senpai

>>39439391
Good luck

What does /plg/ think of this?

https://youtu.be/N3Pd-41ri9Q?t=10m50s

@ 10:50

>>39439040
thanks.
to be clear I'm not a true beginner. Just coming back from an injury + break for school and hoping to get back to/past my old maxes.

>>39439464
That's because to americans, powerlifting = lolfeds

I usually wear socks to put on my knee sleeves since it is much easier (can barely do it without), is this legal in competition? (ipf)

I know there are rules about putting on your sleeves but they arent very specifik.

ahahah sean shitposting again, cracks me up every time lads

>>39439510
Yes, as long as they're regular socks and you can put them on yourself it should be good AFAIK

>>39439290
Izlee how do you feel knowing that Theresa May is reading everything you post on the internet?

Have people ever gone to a meet just to hit a deadlift record?

So they do something like this
Squat 30/40/45
Bench 30/40/45
Deadlift 320/335/350

>>39439537
Fine desu

>>39439510
It's fine. But the socks and the knee sleeves must not be in contact when lifting.

>>39439540
Yes, but it's usually bench only guys that do that.

>>39439540
Yes

But they don't bother doing 3 attempts in the squat and bench. They typically take 75 or 100kg as tokens. Sometimes girls do 25kg (the minimum that is allowed to be loaded on the bar)

>>39439543
Thank you

>>39439524
What does "regular socks" mean? Or rather what doesnt quality as a regular sock.

>>39439555
But wouldn't they just do the bench only comp?
As far as I'm aware most feds don't do deadlift only

>>39439559
Ahh ty

What is the biggest memelift you currently train regularly? Mine is a tossup between OHP and SSB squats.

>>39439584
anything that comes up to below the knee.

>>39439595
Bruh, don't forget the shit deadlift I sent you on facebook.

>>39439592
>But wouldn't they just do the bench only comp?
Well, it might be inconvenient for them or something.

And I don't really know anyone that deadlifts and doesn't just powerlift. And it's as Isley says, they'll usually do like 100kg on the other two lifts.

>>39439612
Haven't. Been busy.

>>39439615
>bench only Comp

Still can't believe this is a thing desu

The lengths people will go to to not train legs is crazy

>>39439592
>But wouldn't they just do the bench only comp?
The powerlifting bench records are usually lower than the bench only records.

>>39439615
>don't really know anyone that deadlifts and doesn't just powerlift
My thinking was that someone who say had already qualified for nationals or something did another comp with the only goal to get a deadlift record they are close to but want to be as fresh as possible to get it. Then after getting it they return to training for a national meet.

>>39439593
One arm dumbbell rows. I love going heavy on them

>>39439628
As pass users, reporting posts is really easy for us.

Let's start reporting all sean posts.

>>39439639
Probably because the best lifters just do full meets

>>39439672
Plain wrong.

>>39439658
>Then after getting it they return to training for a national meet.
That sounds counterproductive, when you might as well just hit it at nats.

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Hi guys whats going on he-

>>39439227
>most disgusting
....oh

>>39439705
dont listen to that rapist, you are cute as a button

t. cute blonde swedish girl from haparanda

>>39439714
brev fötter

>>39439705
You're not the most disgusting person here. I am.

>>39439696
>That sounds counterproductive, when you might as well just hit it at na
Medals and placing have a higher priority than records. This nerd >>39439705 for example could've probably taken a shot at the deadlift record but choose to play it safe to get the best lifter overall award.

>>39439679
How is that wrong?

How are people benching more in full meets than bench only if they aren't better lifters?

>>39439696
sure they could but people often do more than one comp before nationals and getting a deadlift record may be one of their goals. It also might help their confidence to hit the same weight in a full meet

>>39439735
>>How are people benching more in full meets than bench only
They're not?

>>39439725
you implied bodorio is the second most disgusting

>>39439749
but this anon just said >>39439639 unless he's wrong too in which case why reply to me "plane wrong" and not him

>>39439730
The year is 2030 and Sean has received the news that his liver is 50% cardboard

>>39439794
Holy shit, did she strike a nerve?

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>>39439227
fuck you dude

fuck you

dont talk shit about >our boy fil

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>>39439794

>>39438795
>>39438851
My back is kill because I have spondy l5/s1 (asymptomatic) and erector pain that I can't quite identify,could be SI joint related.

I've never wanted to try Dietmar tho,must be another anon with a back injury.

>>39439771
Wut
>The powerlifting bench records are usually lower than the bench only records.
I said that the powerlifting guys have lower records than bench only guys, how do you get that to mean that they bench more in full meets?

>>39439803
It's so easy to tell that this was taken in Finland.

>>39439853
yea its me

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People who think they're GDE make me laugh. I mean, they don't really understand what it is to be a through-and-through GDE - but I do, becuase I live it every day.

>>39439929
I find happiness through knowing that one day I'll be dead.

>>39439929
Bueno

>>39439227
the black guy is once again laughing at you LMAO why does he find you so hilarious?

Did 3x3 bench today, recon I should do 3x5 with the same weight tomorrow?
Will either be great or a disaster.

>>39439243
I get a really nice feeling of smugness from pulling conventional so I recommend that

>>39440035
Same

>>39438903
>>39439481
btw if anyone's run the 2day 28memes, how should I go about hitting rep maxes?
Like for an 8RM should I take 80% of my 1RM and add 5lbs?

>>39439181
Looks like doing Week 1 with your old Week 1 max will be fine. Don't go to failure on the AMRAP tho.
>>39439481
Regarding accessories, it'll still be wise to not overdo your comeback.
>>39439705
Bror, congratulations on the 200kg bench. Was nice.
>>39439815
Ye, there was an anon who ran Dietmar with an iffy back and moved on to J&T while recovering.

pokemon sun and moon out today boys

>>39440045
Thanks bror <3

It was really nice, mid-block and all.

>>39439593
lateral raises

yes accessories are a meme

I want cannonballs

>>39440088
I did lateral raises for the LONGEST time. Could do 22kg for 12 with clean form.
But nothing gave me better delts than dumbbell press.

Just a heads up.

>>39440088
lateral raises are not a meme they solved my shoulder impingement!!!!!1!

>>39440043
I do 1x beginner deadlift that has you do a 10rm, an 8rm the next week, then 5rm, 3rm, repeat

I just increase 10-15lbs from what I used at that rep range the last time. To start it initially I used strengthstandards.co to give me an idea of where the different rep ranges should be in relation to each other

>>39440042
>>39440035
>they pull conventIona's
>laughinggirls.jpeg

>>39440147
I fucked up

Conventional**

>>39440103
I thought I was using clean form until recently I realized I was unconsciously boosting out of the bottom with my lats

I decreased the weight and tried to think about muh contraction, and my results have definitely been better

I will keep db press in mind if I get sick of them/they stop working well though.

>>39440159
Its mighty. It makes me happy.

>>39440173
Sumo is more fun and more comfy tho

>>39440170
They're probably healthier, just giving you a heads up as to what worked well for me.

>>39440177
>Comfy

We're freaks

>>39440182
What ya mean?

>>39440182
Goodnight. Soon you'll be flexible enough to become a supple leopard.

>>39440190
Freaks don't go for comfy

>>39440182
how's the job search?

>>39440198
I will become leopard of supple

>>39440202
But comfy feels are the best feels

>>39440204
Might have an interview with marketing agency and should find out tomorrow. Still working temp as data entrywhich is kids gay but weekly pay

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>bunch of deleted posts
benis sean character banned?
praise the mods!

>>39440254
There is the time for comfy and then there is time for gains

>>39440311
Gains are comfy, along with walking, biking, weed, reading books, listening to music, and laying down

And that's about it

>>39440326
Mmmm those are all the best comfies

>>39440370
What music do you like

Also I have a funny story about something I did while high and on a walk yesterday if you wanna hear it

>>39440388
kevin, dat u?
seems like your special brand of autism

>>39440398
My name isn't Kevin but I'm not gonna argue with you you about having autism

>>39440413
Tel me the story, Kevin :)

>>39440413
Story

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Deadlift was getting to heavy for my hands, so I bought straps. How's my form?

How's everyone doing?

Just had a really solid day at work and going to the gym to do some heavy squat singles soon. Five doubles at 300 started out pretty easy and got really hard by the 5th last week. How fucked am I?

Also going to go in a singlet so I can actually get a good view of my depth.

>>39440479
>>39440455
So this guy owed me $10 but instead gave me some weed to pay the debt. He also made an apple for me to smoke it in. Anyway I went to a side road and for high and sat there for what turned out to be a while. Then I went onto the main road, and along the sides there's some woods. I had to pee so I said fuck it and went into the woods to do it. I was planning on doing it past the hills where the cars couldn't see me, but then I saw a maybe 10 foot tall ledge and I couldn't pass up the opportunity to piss off of it cause I was thinking bout Tyrion pissing off the white wall in game of thrones and I've wanted to do that for years. Except I was practically in plain view of all the cars on the road, except I didn't know that until I got back on the road and looked into the woods and realized the cars could see me pissing off a short cliff

>tfw autistic, weed just makes me more autistic

>>39440557
>How fucked am I?
use your 327 IQ to figure it out

>>39440566
Kek i hope you had nice evening sprinkling traffic.

>Anon and his stream of justice

>>39440557
I did good look

>>39438922

Good luck on your attempt :)

>>39440548
why are there all these kids in your gym

Nn lads

>>39440595
Kek thank you, also to that other anon I'm not Kevin

I didn't sprinkle the traffic tho, I was innawoods. Anyway I have to go eat so I can get big and bench more

>>39440608
they are turning the gym in to a sports centered gym. Right before this was an indoor soccer game so the families were still clearing out.

>>39440548
shit

>>39440620
Why tho?

>>39440595
Oh, nice. Good job on the bench. 1 pl8 before too long.

>>39436736
your warmup is too much. it's especially weird that the reps remain the same across warmup sets. it's supposed to be something like
5 reps -
4 reps -
3 reps -
2 reps -
working sets

you could also just cut back on the amount of warmup sets.

>>39440629
Thanks :) I hope so

>>39440617
Good

Eat everything.

>>39438359
trappy, what would you say are the best stretches to attain proper squat mobility? i've just been doing standing pikes every day and i can comfortably touch my toes with a straight back, but i don't seem to make progress past that.

>>39440626
you could be tighter, and the bouncy tng isnt helping, if youre gonna do tng do it very controlled

>>39440650
Will do, pretty hungry desu

Goodnight esme

>>39440656
Thank you

>>39440667
also change your setup so you pull the slack out of the bar and your hips dont fly up as violently as they are rn, that shit is dangerous

>>39440548
dude, you're just doing stiff-legged deadlifts. for the clearest example, look at your first rep: your hips shoot up immediately and then you're just getting the weight up with your back. it happens on all your others reps as well.

i recommend not doing touch and go for deadlifts. control it downwards and just put it down, then set-up correctly again and get it up. this'll help you with getting the set-up right. also the whole point of a deadlift is that it starts from a dead stop, might as well do it right.

>>39440661
Nn ^-^

>tfw it's almost 2017
>tfw yesterday was 2015

Might kill myself lads I'm scared of the future. I don't wanna live this out

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>if you're not happy with your current situation then change it
>so I changed it
>now I'm even unhappier

>>39440749
New thread
>>39440749>>39440749>>39440749

>>39440751
maybe you werent happy with yourself and not your situation

>>39440742
>tfw you realize you're 25
>tfw you realize you have an adult job and are done with school
>tfw you realize you still just want to lift and play video games

Brehs.. When did I get so old?

D-don't kys though, anon.

>>39440758
I thought it was both

>>39440043
>Heavy set of 8 with no technical breakdown (add weight slowly working up. Accumulating some fatigue and hitting a lower number is okay)
You won't set a PR every time. It's okay to have a goal of increasing your RM by x amount of kgs, but be realistic and take what's there on the day.

>>39440557
Overate pretty badly.
>>39440751
Sometimes life is a lot like metaheuristics.