/plg/ Powerlifting General

>>39447062
first for premiere hates me

>>39447062
hey trappy you here? youre a faggot but at least you give advice


doing deadlifts for a bit over a year now, hit 5x180kg as working weight of which I am both disappointed and proud because I put a lot of effort into it. but my shitty gym has smaller plates than the olympic ones during meets. so I've been basically doing deficit deads all this time. I also never used a belt

how will this affect my competition deadlift?

Why do you people keep making new threads before bump limit?

>>39447077
do u squat double bodyweight yet

>>39447095
Bojangles boba flesh bonsai

>>39447095
to trigger nerds like you

>>39447101
Did a while ago desu

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>>39447091

Your competition deadlift will be stronger than you expect, and you'll be more explosive off the floor.
On the other hand, you won't have a good idea/estimate of how much you can actually lift in comp.

The ideal thing for training is to put rubber mats under the plates until they reach the competition height, though. So that you know which weights to use more precisely.

>>39447077

kekk what issues are you having?

>>39447058

I think that one is pretty much the only 3-days routine that I have saved as img.
But it's such a "cookie cutter" template that you can just customise it with stuff you want and taking out stuff you don't want and it will still be good.

>>39447091
>how will this affect my competition deadlift?
You'll be thrown off by the changes you have to make but the lift itself is easier so you'll lift a little bit more, hard to say much more. I don't think it will make a huge difference considering the plates at your gym probably only have a few cm smaller diameter. When I pulled 200 kg I was probably good for a single at 190 pulling from a bumper plate.

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prepare your angusi

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HE'S COMING :0

>>39447185
Is he opening with 300 in every lift?

STINKY

SMELLY

>>39447154
Thaanks for the answer. Your version has quite a bit more volume than the original template. You think that could become a problem?

And i can just exchange excercises? I feel like I need more triceps, because it's holding me back in my bench.

SWEATY

CURRYNIGGER TOPKEK100

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>>39447227

Nope, it's a benefit. Volume is good.

But if you feel it's too much for you at this point, just remove a few accessories or lower the volume from the main lifts a little bit and it will become more manageable.
But keep in mind that volume is necessary for progression. If you reduce it to the same volume you've been doing, you might not progress.

Yes, feel free to exchange stuff around.

What is the number one tip I won't believe for maintaining external rotation when pulling sumo? Other than "keep your knees out bro".
I've been pulling PRs lately and knees coming in seems to be the way my body reacts when getting fatigued around 90%. I can still get the reps, but I'd rather have it clean. I do paused deads on another day. Should I increase the pause time?

>>39447239
>>39447233
>>39447226
>>39447216
someone post the video

>>39447135
kk thx

GET THE FUCK OFF MY BOARD

>>39447227
Triceps are almost never a limiting factor in raw benching.

Anyway, (cable) triceps extensions, skullcrushers, lying triceps extensions, french presses, and dips will hit the triceps hard.

>>39447241
TM is broken by design.
Trying to progress off of just one day of volume is futile for any more than a few weeks.

>>39447241
The volume part is my main reason to like your version. I don't need much volume to progress with squat and deadlift, but for upper body I need lots.

Is 56/81/117,5/147.to early to move on to intermediate training? I'm beginning to stall...

>>39447255
>Triceps are almost never a limiting factor in raw benching.
do you have a source for this? or explanation

>>39447255
What is then? anterior deltoids?

>>39447255
then why is my lockout the hardest part

whats the best tricep assistance exercise involving free weights?

>>39447274
>training at a high intensity has no effect
>DUP is not a thing

>>39447255
Bigger arms will almost definitely bring your bench up.

>>39447324
Overhead extensions with a dumbbell work fine.

>>39447324
Overhead extension if you want to isolate. Maybe even JM press or skullcrushers.
CGBP or dips otherwise.

>>39447291
Unless you're taking a very close grip or don't align the bar over your elbows (bar closer to head than elbows), the demands on the chest muscles are a lot higher than those on the triceps.
I'm not aware of a three dimensional biomechanical analysis of the bench press (like there is for the deadlift), but I would suspect it would show this.
EMG studies however show that the pecs get activated relatively (to chest isolation exercises) more than the triceps get activated relatively (to triceps isolation exercises).

>>39447296
The front delts are used pretty hard on bench presses, especially with a close grip. But with a normal grip, they usually don't limit performance either.
It's usually the pecs that limit performance.
Bigger pecs will give a bigger raw bench.

>>39447315
Are you using a close grip? Try widening your grip a bit.
Some people do have really weak triceps, and yours might actually be limiting you.
That's why I said "almost always".
I've seen it in an old gym buddy of mine too, really strong chest, but no triceps.

>>39447342
Yes, bigger arms will definitely help.
A bigger chest will help even more.

>>39447154
can't get the file size down and it keeps mysteriously trimming the end of my videos

>>39447342
>>39447346
>>39447346
Can you actually isolate different heads or parts of a muscle? A 70 yo bodybuilder at my gym told me the lower part of my triceps is lagging. Isn't this only insertion points and he's spouting broscience?

>>39447324
Rippetoe LTEs boiii

>>39447383
Depends on the muscle.
Some muscles you can almost entirely isolate from its other heads, like the deltoids.
In pushing exercises, all heads of the triceps are used, and any change in the exercise only has minor effects.

>>39447296

Pec major.

But I don't agree 100% with that anon. While not as common, triceps can be a limiting factor.

>>39447286

Move on, you'll be fine.
You can decrease the lowerbody volume a little bit and increase the upper volume (more sets) - if needed.

Just adjusst as you go on.

>>39447274

>if a program is not meant to be run forever it's broken by design

lol

>>39447380

Lower the bitrate!
On codec settings, change the Method to Variable Bitrate.

>>39447331
Implied none of those things.

>>39447399
There's a difference between not running a program forever, and a program only working for a few cycles.

>>39447380

Also if it's trimming the video, make sure you didn't move the yellow bar on the export window.

>>39447399
>While not as common, triceps can be a limiting factor.
That's what I meant.
"Almost always" may be a slight exaggeration, but the chest being the limiting factor is definitely a lot more common.

>>39447390
have you noticed any increase in size or noticable increase in strength from these? I tried them for a couple weeks (read: not long enough to know) and didn't see much result

>>39447331
>dup which isnt even a program is a one week training cycle

>>39447414
You literally did. Circamax volume is still meaningful volume, TM isn't just "one day of training" like half of the retards criticizing it seem to think.

>>39447380
are we getting to see something good?

>>39447436
kek no

>>39447399
>Tfw triceps are my limiting factor on bench

>>39447428
>Size
Hell yeah

>Strength
Not quite sure yet, I'll know next cycle since I'm too exhausted to perform all that well

>>39447399
Thanks for your help. I'll finish this week of GSLP and then start TM with slightly changed accessories. In general, my back and biceps grow from whatever and I always could BB row more than bench. My pushing muscles suck, so they're basically all the limiting factor.

Hopefully I can progress over the winter.

Would you mind stating realistic goals around february?

>>39447444
>Tfw triceps are my limiting factor on bench
is your sticking point right at lockout?

>>39447444
>>Size
>Hell yeah
well I guess I'll add them in and see how that shit go

>>39447444
Please post a bench vid?

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>>39447460
Almost always. Noticed it the most during cuckols 3x beg bench though

>>39447468
Last recorded normal: https://youtu.be/DE-gzoFgk0M
Last recorded slingshot: https://youtu.be/JC5h-6QgHwo

>>39447479
SSSCNTK100GTFOMB

>>39447482
>Last recorded normal
but you only struggle off the chest

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>>39447482
>taking up a cage to bench
>still having a spotter

>>39447479
>half reps

>>39447482
LMAO at those noodle arms

holy shit

>>39447482
>Last recorded normal
but you only struggle off the chest

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>>39447445

What's your bodyweight and height?

If you feel what you need is more pushing strength, customise the program to focus heavily on that.

>>39447421

I know, I do these kind of exaggerations sometimes too.

>>39447512
Okay, no hard feelings.
Thanks for pointing out my exaggeration.

>>39447479
why do you miss the bottom 50% of range of motion?

>>39447501
>>39447506
That was from the decently long pause. Those didn't feel all that hard though, and on any amrap I'll struggle to lock it out.

>>39447502
There are no benches by themselves, all there are are cages. I didn't need a spotter, I just needed a lift off because the pins are just a tad too low for me to unrack it myself without hurting my shoulder at that weight.

>>39447383
I guess the evidence is still inconclusive, but it suggests that you can.
https://www.strengthandconditioningresearch.com/hypertrophy/regional-hypertrophy/
Apparently, overhead extension uses the triceps in a similar way to that of benching (can't remember where I read that, so I don't know how legit it is, so take it with a grain of salt). I think that for most people it's best not to think about this stuff, really. Seems like overcomplicating for small benefits. And I know this runs contrary to me recommending overhead extension to you based on some long forgotten reading material.

anyone know a good high frequency squat program?

>>39447512
1,81m, 85 kg. Not the leanest but I enjoy seeing my strength go up, so I was planning to go up to maybe 90 kg, then cut. My pulling strength has always been stronger than my pushing strength.

>>39447479
How is that 200kg? Looks like one plate and then an at the most 250 pound man

>>39447535
Ph3

>>39447526
>you
kek

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>>39447527
>There are no benches by themselves, all there are are cages
what the

>>39447527
Can we get an amrap or set to failure then?

>>39447531
I love s&c research.com.
Anyway, I think that regional hypertrophy definitely is possible as explained here >>39447398

>>39447531
I also think it's probably a marginal difference if at all. The old guy mixes up profound knowledge of 50 years of training with weird broscience. It's hard to distinguish sometimes.

>>39447541
Try 308lbs man

>>39447546
Who is it then?

Benched over 100kg today, senpaitachi. Decided to do some kind of test before starting sheiko, only ever done 87.5kg for reps but got 102.5kg pretty comfortably. Felt like I had 105 but didn't want to fail a rep.

>>39447561
He is almost certainly heavier than that, at least 160kg.

>>39447562
Kiril

>>39447505
Yep, pretty much any and all growth from pressing goes to my chest and shoulders, but mostly my chest.

>>39447535
Bulgarian

>>39447526
>Enabling SSSCNTK100's delusions of grandeur

>>39447552
Saves on space famalamadindong

>>39447554
Here you go, it's kinda old though: https://youtu.be/o5F0Fmj9g8U

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>>39447576
If they really wanted to save on space they should just get proper modular competition racks

>>39447576
>Bulgarian
That's not a program you fat retarded dumbshit, it's a method

>>39447576
That doesn't look like a clear triceps limitation to me. Looks like both chest and triceps are equally being limited.
Do you feel it more in your triceps then?

>>39447572
Oh, wow, thanks.

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>>39447592

>>39447592
I wish they did, that looks beautiful

>>39447608
It feels that way, but I've also failed amraps right at lockout and have had amraps where just because it took me so long to lock it out, I'd pass on another rep, despite having it in me for the most part. I've been fixing the problem with tricep isolations, so it will slowly go away.

>>39447633
Dino Please don't summon that bridge troll

>>39447632
It's interesting, because you say that all your gains from pressing go to your chest and shoulders.
If your triceps would really be the limiting factor, they'd be stressed really hard, and I'd imagine they would grow.

How would you explain this apparent contradiction?

>>39447638
Ugh. Alright. It's for the best I guess.

>>39447042
>wear weightlifting shoes
This is with the shoes.
Such is life.

>>39447651
thank you dino

>>39447651
Thank you Dino

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>>39447632
>tfw lifting at commercial gym and have to use normie benches and cages

>>39447649
How I'm built. https://youtu.be/Nmtb_B-COrM at 1:30 kinda explains it.

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>mfw someone stole our deadlift bar 6 months ago....

>>39447692
I really dislike that omar isuf guy.
I get what you mean though.

Good luck with your bench.

>>39447695
dont be upset
they were doing you a favour

Any idea how long I should wait to start working out again after a head/eye injury. I got sucker punched on Sunday and think I got a small fracture on the right side of my temple/orbital area.

Feel pretty normal right now but got a black eye and some bleeding in my eye but no problems with vision or moving my eye.

Oh also I'm a poor amerifag with no insurance so I can't go to the doctor.

>>39447749
you voted trump, you deserve it

>>39447749
you voted trump, you deserve it

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>>39447569
try 177.4kg

>>39447185

Can somebody explain how I can get my back straight? Been doing sumo butbdecided tobswitch back to conventional but I'm still shit at it. Felt relatively easy but I still fucked up. Also, sorry for showing my undies.(

https://youtu.be/vXSSMqO_VIU

>>39447742
lmao whys this nigga just snipering birds

whats the video

t. confused person

>>39447795
pest control

Name is ted's holdover

4 lith

https://youtu.be/T7fo_Oie5C0

>>39447799
cool channel, brings me back to my childhood shooting magpies in our summer cottage

good memories thanks for posting

>>39447759
>>39447770

Cmon baby I just want some free advice.

Think I've been having supraspinatus issues.
Is laying off overhead presses enough?

>>39447822
is that 4pl8? I can't tell

Sheiko W1D5 felt quite ez tbhwyg.
When will I want to kill myself?

>>39447822
nice spinal flexion

>>39447822
ok for a 120kg lifter

how many was it? i stopped counting

>>39447749
I took a week off after concussion at work. Basically listen to your body. If you're still feeling dizzy or anything probably best not to. Black eye isn't going to do anything to your lifts.

>>39447862
165

>>39447862
3.5pl8

>>39447890
I'm waking up at 100kg now.

93 soon.

>>39447906
wait why are you losing weight, man? I thought you wanted to be big....

Few days ago I saw a list of /plg/ approved lifting shoes, with heel heights etc. does anyone have that list handy?

>>39447822
I hope you enjoy crippling back injuries and wheelchairs. Both are in your future.

>>39447906
how many reps was that? I can't count that high

>>39447906
>93 soon.
yeah sure thing lad

inb4 121.1 shw

>>39447935
>tfw fucked up the joke

>>39447933
21

>>39447917
>be fat
>be weak

I'm solving one (1) of those problems.

>>39447891

Thanks bro.

Just a little worried about the possible fracture (fist sized area on my temple is completely numb, hopefully just a bruised nerve) and all the added pressure with squatting and DL. I'll take a week off and do some light weight stuff.

>>39447952
isley really got to you didnt he
poor lad

>People complain that the spotters at classic worlds was to scrawny
>People complain about the spotters at real worlds being too fat

>>39447888
>>39447932
My form is safe, I've grown tolerant to flexion forces

>tfw just discovered the bliss of power cleans

I will never do deadlifts, squats or bench press ever again

So has anyone actually got a good reason why sumo is allowed as comparable to conventional?

I know trolls love to shit on sumo but srsly.

>>39447778
P-pls...
Sorry for the mistakes in my post, was in a hurry.

>>39447985
because it doesnt break any of the rules of a powerlifting deadlift
and because sumo is a skill in itself
i cant sumo for shit

>>39447977
Objectively incorrect. Your spine doesn't grow resistant to flexion you fat retard, you just haven't had an unlucky rep yet>>39447977

>>39447872
Week three, no shit.

>>39447982
They are fun.

>>39447985
Because you're picking a bar up off the floor and lifting it until you're standing erect. If you pulled more sumo, I bet you'd pull sumo, wouldn't you? Also, it's still a developer of the hamstrings, glutes, and back, so why not pull sumo if it's stronger and more comfortable?

https://www.instagram.com/p/BM9nlXDhvHw/

This is embarrassing desu.

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>>39447982

Wait until you learn the bliss of snatching

>>39448088

Why isn't decline bench allowed in contest if thats the reason?
I get what you're saying, and yes I'd probably use sumo in competition if I was better at it, because the rules allow. But still, they are different lifts. They stopped OHP in contest because people were using a different technique to acheive standing with the bar locked out over their head...

>>39448136
>Why isn't decline bench allowed in contest if thats the reason?
because then you are changing the equipment
you can 'decline' bench if you are able to arch hard enough

>>39448133
how do I not kick the bar out when my hips are going forward?

Haven't done a powerclean since I was doing SS but that was the aspect I never figured out

>>39448136
Everyone would decline bench more than they flat bench. They're really not very different lifts unless suits get involved.

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>>39448187

Hitting the bar is part of it, you just don't overdo it.
Basically just be careful with the amount of hipthrusting you're putting in. Your hips should extend to neutral, but not a lot far over that. If this makes sense.

Klokov suggests working on using your arms (lats) to move the bar into your hips.

>>39448136
>They stopped OHP in contest because people were using a different technique to acheive standing with the bar locked out over their head...
No they scrapped the clean and press because the rules were hard to enforce, not because people were bending the rules.

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so i hear haack is going to missing out on worlds

>>39447858
aynone?

Finished skills test week on Sheiko 32, got 105% on squat and deadlift but failed bench. Fuck the bench press.

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>>39448347
Try ph3 for bench portion if sheiko doesn't work

>>39448365
Interesting, how does that work? Isn't ph3 like a 6 day programme or something?

>>39448392
Well if you're just doing the bench portion and ignoring the accessories and deadlifts and squats than its only 3 days a week you'd be benching

>>39447778
B-bump...

>>39447778
looks fine

>>39448405
So just change out the Sheiko benching for ph3 directly? I'll probably run one more Sheiko cycle before I switch up the bench just to account for a potentially bad day. Aside from that I'm incredibly pleased with my work on Sheiko. I've put 20kg on my total and lost 4 kg of bodyweight

>>39448421
>So just change out the Sheiko benching for ph3 directly?
Yes

>'ll probably run one more Sheiko cycle before I switch up the bench just to account for a potentially bad day.

Probably isn't the case especially for bench and considering you made gains on the same day with the other lifts
If you want to make sure you could test bench max 2-3 days from now again or complete the sheiko competition block (which was really really shit for me) instead of wasting another 9-12 weeks of benching and getting no gains again

>Aside from that I'm incredibly pleased with my work on Sheiko. I've put 20kg on my total and lost 4 kg of bodyweight

Yeah I wouldn't change a thing for squat or deadlifts and rerun the cycle as is for those portions

>>39447778
Dont have tips but lmao at the fact you have to deadlift in that small spot between the preacher curl station and the dumbbells

wew

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>>39447928

Oh, you mean this one?

All of the shoes described below are great, including the cheapest options.
Heel height is personal preference.

Remember to look for sales. They're very common.

Cheap but Great:
Adidas Powerlift 1/2/3 (1.5cm heel)
Wei-Rui Warrior (2cm heel)
Wei-Rui VX3 (2cm heel)
Do-Win Gong-Lu 2 (2.5cm heel)
Sabo Gym (1.5cm heel)
Do-Win Gong-Lu 3 (2cm heel)
Sabo Deadlift (flat heel)
Wrestling shoes (flat heel) (multiple brands)

Mid-tier:
Adidas PowerPerfect 2 (2.1cm heel)
Adidas Drehkraft (2.1cm heel)
Risto Tiburon 2 (2.2cm heel)
Risto Deadlift (flat heel)
Sabo Powerlift/Weightlift (2cm heel)
Reebok CrossFit Lifter Plus 2.0 (2cm heel)
Inov-8 Fastlift (1.7cm heel)
Do-Win Pendlay (2cm heel)

Expensive tier:
Adidas Adipower (2cm heel)
Nike Romaleos 2 (2cm heel)*
Risto Olimpico (2.2cm heel)
Anta Chinese Weightlifting (2cm heel)*
Adidas Leistung (2.5cm heel)

Collectors tier:
Asics 727 Tiger (2cm heel)*
Adidas Adistar 2008 (2cm heel)*
Adidas Adistar 92/96/00/04 (2cm heel)*
Adidas Ironwork 3 (2cm heel)*
Rogue Rippetoe Powerlifting (1.3cm heel)
Do-Win Rogue (1.3cm or 2cm heel)

* precise measurement unknown

>>39447775
What a rascal. What does that equal in max going purely by this video, 600?

What is his max for that matter?

>>39448516
He keeps breaking his own record his max is at 330 or 335kgs now

>>39447822
Why are you lifting in absolute darkness? If you ever do sun or light lifting you should record videos then.

>>39448538
He was molded by the darkness, casted into the shadows as a child he only saw sunlight when he was already a man and by then it was blinding

>>39447775

What the fuck

How tall and heavy is that guy? Probably one of the biggest human beans I've seen

Does anyone actually grip the bar "diagonally" in the BP? So that the bar is not in the middle of your hand but at the very bottom?

I can't do that for shit, the pain is so rough that it distracts me too much - and that is not because of wrist bend but because the bar just presses on the bone too much.

>>39448570
I do and so does Isley. Feels pretty comfy to me. Maybe sit the bar a bit higher and slowly lower it as time goes gone?

>>39448467
Yeah, the owner basically turned a house into a gym kek. Some dude was using the squat rack.

>>39448228
y?

>>39448570
I do. Bar is between thumb and pointyfinger, across the palm down to the bottom left corner, if that makes sense. Not really at the very bottom for me.

>>39448577
>>39448607
To be honest it feels like of ... Risky.
I saw that WPR lifter or whatever he is called (skinny Asian guy benching 405+) loss the bar and have it drop into is chest despite wrapping thumbs.
That is basically what the grip feels like.

It's like a suicide grip but wrapped thumbs, however the bar is so close to the edge that I could easily slip and just push through the thumb.

>>39447244
Anyone?

>>39448577
>>39448607
doesn't this internally rotate your shoulders even more?

>>39448655
Also something I instantly noticed. It makes my shoulder feel worse during the lifty

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>>39448538
my garage has no electricity

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Why do people get so ultra butthurt when people lift with a rounded back?
Do they really think that your whole spine will instantly explode when you round your back a bit?
Also this is only the case for deadlifts when someone bounces of the chest 7 half squats noone usually says anything

>>39448641
I prefer this grip, it's a lot safer on my wrists and puts a lot less stress on them

>>39448655
Yeah

>>39448699
doesn't that seem like kind of a bad idea

>>39447778
Find out why you're rounding.

Can you get into position?
Is it because you're using too much weight?
Is it because your back is weak?
etc

>>39448714
Not really. I feel stronger and more stable with this grip, by a lot.

>>39447241
quick question. i've been reading up on the texas method, but i can't find an answer to what percentage you do on light day for the various exercises (3x5 bench/3x5 OHP, 2x5 squat). i know benching should be light and OHP should be medium, but are there any percentage guidelines?

megsquats moving to Canada

https://www.youtube.com/watch?v=0XRaRDthaqY

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>>39448714
External rotation would arguably be a bigger threat

>>39448764
I dont want to watch this video. Is he moving because trump became a president or is it a clickbait thumbnail

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>>39448761

70-80% of the weight used on intensity day

For OHP it depends on which version you're doing. Some will have you max out OHP on light day, some will have it alternate with bench using 70-80% or something cloes to that.

>>39448777
>Is he moving b
she*

>because trump became a president
no she specifically said it wasnt and just coincidental and they were planning to move beforehand

Can I do Texas Method if I'm not 1/2/3/4 plates yet? Except for the bench I'm not there yet due to lack of squatting and dling because of anterior pelvic tilt. I want to gain strengh as long as possible but I don't care about rushing it.I just want constant progress. I plan on bulking hard so I thought if this would be a good option.
Thanks

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is it ok to use this instead of dumbbells
8kg

>>39448804
the gravity will be higher on that suitcase because the area is larger

so just apply that in and its fine

>>39448693
Run an extension cord and buy a spotlight. You can get a decent one for under 30 bucks.

Spotlight is most of my garage light anyway.

>>39448804
no, the air resistance will be too much. dumbbells are made as round as possible per segment (two circles connected by a cylinder) to negate this. a suitcase like that weighing 8kg would be comparable to about a 12kg dumbbell. of course depending on what floor of the building you're on, because the higher you get the less air and thus resistance there'll be. that's why IPF regulations state the venue must be no more than 1pl8 feet above sea level.

>>39448847
>tfw deadlift on 22nd floor of an apartment

have i been air cucking my gains

>>39448874
Wow your neighbors must fucking hate you

>>39448874
luckily, there's a fix. simply close every window and door except for one. then stand outside that one door, barely hold it open and blow air in. this way you're taking some air out of the hallways and putting it inside. after sufficient air supplementation, quickly go inside and close the door. wala, there you have it.

>>39448813
>>39448847
so it is ok? thx

>>39448888
I do the lolfed touch n go thing where you control the negative so basically there's not much sound at all

>>39448641
I personally find it way better than the regular grip. Helps me work around my right wrist issue (limited ROM and pain at end-ROM).
Doesn't really feel unstable unless I myself am unstable, i.e. I can easily adjust my wrists which makes the grip feel unstable, but it's also easy to keep my wrists locked.
>>39448655
Yeah, but not really to the point that it is unhealthy.
https://www.youtube.com/watch?v=4dctyCxwylo

>>39448598
heard from a third party that he is doing the prize money uspa meet which would mean ipf suspension
havent done any research into how true it is and seeing as how its not getting talked about maybe it isnt

>>39448953
Normal grip on bench press is already unhealty for a number of people.

>>39448790

> 70-80% of the weight used on intensity day

i think you mean 70-80% of the weight used on volume day, no? otherwise light day isn't really that light.

> some will have it alternate with bench using 70-80% or something close to that.

would that be 70-80% of intensity day or volume day, in one of those versions?

https://www.youtube.com/watch?v=vaLxf5r1Stg
Motherfucker

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>have a day off
>sleep in
>eat a massive breakfast
>feeling fresh and energetic
>go to the gym
>struggle with warmup weights
>fail working sets
>call it quits halfway through the workout

>be yesterday
>wake up at 5:30 hangover as fuck
>go to work feeling like a zombie
>after work muster all my power to drag myself to the gym
>break 3 PRs, hit goals on all assistance lifts

wtf body?

>>39447154
thanks bby

>>39447170
u2

>>39449190
Every time

>>39448765
lmao offended?

This is how real men bench

https://www.youtube.com/watch?v=vaLxf5r1Stg

Are you watching Isley

>>39449190
Me too

> tfw gym has 3 power racks and a couple is flirting and occupying both
> the other woman is supersetting

>>39447154
How do you feel about the importance of the lats or the back in general in regards to benching and pressing?

>>39449415
At least wait till we're near the bump limit.

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of all the meme injuries I have achieved the memiest

managed to crush my toe pulling sumo and the toenails gone black and fallen off

you are but amateurs at this art form I assure you

>>39449411
Women are pretty easy to intimidate desu. You could run one off

>>39449492
Thanks sean

>>39449492
oh which of the 85 women did you use that technique on?

>>39447026

"Banned" might be too strong of a word, but they have taken down some videos with their oversensitive content filter bullshit.

You know, the same sort of shit that caused a deadlift video of mine to be muted because the gym radio could be heard playing 15 seconds of a copyrighted song.

>>39449487
everytime I see someone pulling sumo I fear for the feet of those guys

>>39449492
Aight. It worked.

Just pressed 155 burger x 5 x 1, last rep took about 10 seconds to get up but my form was good. I really didn't want to have to drop to triples >:)

Hey does plg have a discord I can join?

>>39449595
Yes

>>39449630
Well tell them I don't want to join

>>39449595
It's Friday. Get out of the basement loser.

>>39449634
You can't join if you were banned :^)

>>39449645
I've Been banned 3 times, but don't have any issues rejoining.

>>39449664
False, I've only ever banned 2 people.

>>39449664
>>39449692
classic dino caught in another lie

>>39449692
who?

>>39449692
And you're also a broken dick retard. KYS.

>>39449700
Okay Dino

>>39449700
Shut up Sean you faggot

rate my routine, it's a TM variant. all percentages are of 5RM unless otherwise specified:

Monday:
SQ 80% 5x5
B 80% 5x5
Speed DL 60%x10 on the minute
lateral raises 3x10

Wednesday:
SQ 75% of Monday 2x5
OHP 95% of next VD 3x5
Rows 3x10

Friday:
SQ 100% 1x5
B 100% 1x5
DL 100% 1x5

Monday:
SQ 80% 5x5
OHP 80% 5x5
Speed DL 60%x10 on the minute
lateral raises 3x10

Wednesday:
SQ 75% of Monday 2x5
Bench 75% of previous VD 3x5
Rows 3x10

Friday:
SQ 100% 1x5
OHP 100% 1x5
DL 100% 1x5

>>39449692
>2 people
2 ""characters""

>>39449695
>The "master of satire" doesn't understand comedy on a deeper meaningful level

>>39449699
Blueshoes and the guy that was being annoying a couple minutes ago

>>39449700
This >>39449706

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Dino raging after he got banned, hilarious, just as I predicted

>>39449726
""Dino""

A character that Sean uses to manage his beta butthurt orbiting inadequacies.

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>>39449753


nah you're Dino whether you realize it or not Dino

Okay Dino

Most adorable thing ever lads https://www.instagram.com/p/BM95kXRAlc_/

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Sup, senpai. How's everyone's Friday been? Any fun plans for the weekend?

>reposting squat PR from yesterday to get some form (you)s.

>>39449824
wel don

>>39448765
Explain?

>>39449824
>fun plans for the weekend?

Studying for macroeconomics exam on Monday and hanging out with the gf. Gratz on your squat lad. Do you have any plans to try and get the form smoother?

>>39449877
I have a meet in 10 weeks so I'm just gonna run Sheiko until then since my form doesn't look like total garbage at lower weights. Most of my training should be with decent form.

After the meet gonna work on some front/SSB squats and some paused squats too probably.

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>last week squat 285x5 @10
>this week squat 290x5 @8
Today is a good day

>>39449924
Good job Dino

wtf is trappy back?

>>39449937
Thanks man!

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Just squatted 2xbw + 10lbs for 4 easy reps. Step it up GDEs.

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>I said that a low spin d8 metal ligand complex was paramagnetic in its ground state on my test

I should basically just drop out

>>39449977
>/r/Iamverysmart

>>39449978
Rich. Just rich...

>>39449911
Good luck lad

>he fell for the front squat/SSB meme last time
>he's falling for it again

>>39449977
You're the worst kind of fedoraposter

>>39449977
Thoughts of trump?
Thoughts on his denial of global warming?
Thoughts on Pence?
Thoughts on when he said that Snowden is a spy and should be arrested?

>>39449981
Yes, I am. Thank you for pointing that out :^)

I just wanted my friend, Panzer, to join me on the subreddit for high IQ individuals such as myself *tips fedora*.

>>39449982
It made my squats look better at lower weights. I can do 315 and have it not be disgusting now. I just didn't do it long enough to strengthen my back enough to squat 365 without rounding I think.

>>39449992
Okay Dino

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>>39449982
>>39449978

>when you become too intelligent for /plg/ and your mundane conversations become "smarty pants" sounding to the proles

>>39449973
that means nothing
ive squatted 2x bw +35lbs for 10
and i am without a doubt a GDE

GDEs are not just the lads fucking about with 1p8

>>39449992
>Thoughts of trump?

iz lit

>Thoughts on his denial of global warming?

who cares climate change will be a self fixing issue when private business finds it more economically favorable to use clean energy over fossile fuels(given the current pace of research probably 10-20 years)

>Thoughts on Pence?

He seems like a cool dad I like him

>Thoughts on when he said that Snowden is a spy and should be arrested?

cause he should

>>39450022
Looks like we have some differences.

>>39450008
200 lb man, squatting 435x10, equivalent to a 580lb squat

>GDE

Yeah, nah you fukkin tool

>>39450060
>200 lb man
woah now
who said i was a man

> tfw gym has 3 power racks and a couple is flirting and occupying both
> the other woman is supersetting

>>39450393
Wtf why did this post hours later again?

>>39450605
file deleted

>>39450001
You're right. You should have known it was diamagnetic and you should drop out.

257 posts in 7 and a half hours

Buda would be proud

>>39450744
Fuck me I miss Buda

Just found out my fuckbuddy/close friend is moving to China for 8 months.

Even worse, hes leaving in a week and im so swamped with work stuff I literally wont be able to see him before he goes.

He says he'll see me when he gets back, but I think he'll probably either forget about me or find another guy to spend time with.

Feels really bad man. Much worse than I thought it would. I guess I must have caught some feelings.

I just want somebody to hold me.

:^(

>>39450770
>he
London?

>>39450792

yea, actually. funny coincidence.

Can I do Texas Method if I'm not 1/2/3/4 plates yet? Except for the bench I'm not there yet due to lack of squatting and dling because of anterior pelvic tilt. I want to gain strengh as long as possible but I don't care about rushing it.I just want constant progress. I plan on bulking hard so I thought if this would be a good option.
Thanks

>>39450796
wew, I just realised you're a guy so idk now

>>39449815
Pretty lmaoable

>>39450803

come over anyway
its not gay if I shave my butt

>>39450814
I-Isley?

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>>39450802
>Can I do Texas Method if I'm not 1/2/3/4 plates yet?

Yes...? If you've taken linear progression as far as you can then it's time to try something else.

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Fucking leeman lmao

>>39450847
I can't tell if he's being edgelord beta, just perverted, or redpill.

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>>39450847

wtf am I reading

>>39450893
It's pretty basic male/female psychology.

Not surprised that you don't recognize either.

>>39450898
rekt

>>39450869
Given his experience with Tessa Urbank, probably the third option

>>39450893
Comedy gold

Can someone help me figure out how the FUCK to taper / peak? (pls)

>>39450923
christ. well uh....

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>>39450893

http://www.fitmisc.net/forum/showthread.php?88887-Holy-fuck-brahs-Tessa-Urbank-v-George-Leeman-Abuse-Allegations

>wtf am I reading

George writing a transparent fable

>>39450942
It's not hard.

Just back off some volume for a week.

Retard.

>>39450961
>that webm
>no lockout

>>39450964
R E V O L U T I O N A R Y
E
V
O

>>39450942
less volume, higher intensity

>>39450961
He really only deadlifts 815? How does Natty Norris deadlift more than him while weighing 300lbs less?

Best ways to bring up grip strength without special equipment (fatgrips etc)?

>>39450998
hold a heavy bar for time

>>39450998
More chin ups, pull ups, weighted pull/chin ups, heavy DOH barbell rows.

>>39451010
Boring, and when I did static holds my first year they didn't help for shit.

>returning to comfy after hanging out with friends
have a wonderful night fellas, nn

>>39451025
My row strength is higher than my grip strength :/

And my pullups are shit for whatever reason. Thanks though

>>39451048
You're retarded.

If you can't do pull ups, then your grip and back strength is shit. Get gud.

>>39449190
my theory is it's because you try hard when you feel like shit because you know you'll fail otherwise

>>39451026
Wait, you don't mean grip strength in the deadlift?
You mean general grip strength?
You've gotta be more clear, mate.

>>39451066
Deadlift grip strength yeah. They didn't help, I would finish my workouts with static holds with the straight loaded barbell. Did for months. Grip strength just didn't respond to it.

>>39451054
My row is heavier than my chin-ups. You can't explain that

>>39451099
Fact that you tried them, doesn't mean they won't help.
How much weight did you use, double overhand grip or something else, did you try them one-handed, how long did you hold the bar, did you hold it after a set or at the start, did you get the bar off the floor or from a rack position, etc, etc.

>>39451048
>My row strength is higher than my grip strength :/
what does this even mean

>>39451099
Mike T has a video on how to do static holds for diddly grip, if it doesn't work for you you're gde

>>39451171
It means that the bar rolls out of my fingers when bent-over rowing before my back gives out.

>>39451179
I'll check it out thanks

>>39451205
post your hands, are you a girl or something

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>>39451249
>Are you a girl
N-no

I do a fuckton of rows and rack pulls of varying heights so my back kinda outgrew my grip.

With rows its not so much the weight itself but the drop when it comes down that rolls a heavy bar out of my hands

>>39451272

>index finger larger than ring finger

You may not be a girl, but looks like you have the testosterone of one.

>>39451279
Lmao that meme again.

Ive gotten blood tests done my total t was always 700-800ng/dl

>>39451279
>>39451294
To add, I think it's cause I played a shitton of vidyya during ny growing years. I think the muscle/tendon/bone complex got more stimulation in the first few fingers

Or just genetix

Man I feel like mold
It's prom night and I am lonely lo and behold ~~

>>39451294

There's more to total testosterone, like free testosterone levels and receptor sensitivity. I don't know if the latter is measured doe, but in theory it should be an important hormonal aspect.

>>39451318
Sorry Sean

>>39451272
post the numbers you are moving please

>>39451327
I'm not Sean
I'm just a teenage dirtbag baby ~!

>>39451320
Free test is a meme also. Shbg is found to act more like a "carrier" than a "disabler".

Receptor sensitivity and density is more-or-less impossible to know with current medical science.

Again, pretty sure it's just genetics, the first two metacarpals on both hands are a lot more robust than the last two. Ring and pinky finger seem to shar a tendon as well, I can't flex one alone its always both at a time.

>>39451338
Last time I diddled
315x15,12,13,7 touch n go

Last time I rowed
235x11,13,9,9,6 (bit of cheat but not ridiculous, helps rip them lats up)

>>39449190
you over exerted when exhausted and went over your recovery so that your next workout was shit?

>>39451390
>just crossfit things

>>39451504
>He doesn't do a shitton of volume with a long taper
Too scared to work hard?

>>39448505
Thank you!

>>39451519
your rep ranges are nonsensical you stupid fuck...


Doing high volume is one thing. Doing a bunch of random sets at a stupidly low intensity is another.

>>39451390
That sounds terrible for your spine. I can only imagine your form

>>39451540
nothing wrong with that if he keeps a straight back.

btw, cheating on rows is possible with a straight back. it's called hip extension.

>>39451538
How is it nonsensical?

>Intensity
What is a strength taper

>>39451540
How is what I do any worse than literally the op webm. I keep a neutral spine, do my core/stability work, never had any issues.

Plg triggered because Im not doing sheiko or 5/3/1 lmao

>>39451575
its nonsensical because if you can do 315x15 for one set and then your fucking performance drops, its obviously an all out set to failre and your form is fucked.

Further, if you're doing 315x15 you're a fucking retard who should just be focusing on upping your working sets in the 85% range because 315 ain't shit

Why come to plg for advice, admit you're doing some wonky fucking shit and "wahhh, my grip sucks", when its plain to see that you're programming is pants on head retarded?

You must be a fucking liberal because you have literally no sense of self-awareness

Go back to your "box"

New thread >>39451604

New thread >>39451604

New thread >>39451604

New thread >>39451604