/plg/ Powerlifting General

Is there any case where jap grip for bench could be worse? Been experimenting with it, but I never had problems keeping my wrist straight to begin with so I'm not sure if I'm even getting anything out of it.

heres some attention

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>>39987510

No. Unless. U. Nerve. Hand. Issue. Have.
Very Gud. other. that.

>>39987524
>I'm going to take something anon said and twist it so much that I just look like an autistic child instead

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>trappy repeatedly does thing that pisses off lots of anons
>hey can you stop doing that it's making people mad and shitting up the threads
>I'M A REAL WOMAN BACK OFF I CAN DO WHATEVER I WANT AND YOU CAN'T STOP ME GET OVER IT

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Reminder. Olympics. Big evil.
Powerlifting. Gud.

Lowbar. Gud. Highbar. Gud 2.

Deadlift. fun.
illuminati.

>>39987548

maybe. me. having fun. instead???

>>39987554
scary how accurate this is

>>39987563
It's odd because I was looking in the archives at all your shit posting and part of one you said you weren't attracted to other traps at all.
So why do you insist on posting them so much?

>>39987563

>maybe. me. having fun. instead???

Stop that.

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>>39987709

Ok. :3c

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...........


anyways anyone ever run any GZCL programming?

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Reminder to have fun, and be nice to people.

What you post is what makes /plg/.
If you want high quality, post high quality.

If everyone does their part, the community can recover and go back to being a place where people enjoy spending time in.

Don't take everything too seriously or too personal.
Try to help who you can, and respect other's opinions and points of view.

A successful athlete is built on a solid foundation. And to build a foundation you need to be able to hold your own ground and be stable.

If you really dislike someone, just filter them. It's simple and easy.

And remember that regardless of the program you choose,
or what you believe in,
remember to have fun and enjoy your time.

There were some arguments tonight, and I'll admit I was part of it and I kept feeding the fire.
But other than that, we had a good day.
Hope the next days only get better from here.

So I apologise for taking part in the shitposting tonight.
I hope we can be less divisive.
If we can't be acceptant, there's always the filter.

So work hard, and be nice to people.
Gnight~

>>39987890
Is big fun. No worry. Smart fun. Bottom out press? This words think. When lift big? Think small.

>>39987890
Didn't do that hot on it to be quite honest, but others have had good things to say about it.

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>>39987945
do u mind not doing the tard speak
>>39987961
which program? results? critiques?

>>39987964
Did jacked and tan 2.0

Got jacked and my work capacity got better, but my squat barely improved and bench regressed. Not enough competition lifts is my main critique.

>>39987964
It's fun you dolt. Let me translate it for you.

When you're bottoming out on a lift, the thoughts you can conjure tend to be simple. I like the tard speech because it reminds me of that, you cow brained no fun dope.

>>39988038
Is it really that fun?
What does that have to do with what I asked

what's the name of the jap guy in previous thread

>>39987998
Thank you, even if I'm not running Jnt

>>39987895
>If you really dislike someone, just filter them. It's simple and easy.

This is not how it works. Filtering people only leads to more shitty drama, eg you and liht

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>>39988087

?

>>39988075
Your needlessly irked state at the concept is fun.

>>39988124
>What you post is what makes /plg/. If you want high quality, post high quality.
Was irked because I didn't understand what you were saying, and then turned out to be saying anything

>>39988161
*to not be

>>39987998

Do you think that loss was due to being rusty/out of the groove on bench or actually losing overall strength?

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Fucking talentchads

>>39988324
what

>>39987497
Fucking chad i swear

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this is how to do the 3 main squat variations

THIS IS THE ONLY TECH ALLOWED HERE!!!!!!!

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>>39987497

>tfw no traps

>>39987890
Me, and I love it.

Mostly because its so customizable and I have a very short attention span and it allows me to fuck around

>>39987895
You really REALLY need other hobbies other than shitposting in 4chan

How do I kill myself

>>39988560
helium

I'll be honest with you friendos, I've been on 4chins for an embarrassing 11 years and have been lifting/on plg for 5. There has been no worse time for sheer quantity of shitposting on plg since trappy showed up. She started drama with everyone, and everyone fell into the bait and now we have the least interesting and helpful plg we've ever had. Trappy pls just don't give advice or shitpost, just lurk and post on /soc/.

>>39987998
I want to get jacked. I'm tired of being just strong. How do I jacked and tan 2.0? I look and look at the spreadsheet and understand nothing.

https://docs.google.com/spreadsheets/d/1r3yFYVKPIeRQbrNBnrvZ-fQCSTIxXeKDMwFYaGtwxt8/edit#gid=0

Do I understand it right that on the first workout, I work up to a 10RM, then do 200x6x2, and then an AMRAP set with that weight?

>>39988570
aint this the truth

>>39988577
J&T2.0 isn't a BB routine

>>39988570
Trappy is pretty retarded. I fell for "trappy knows her shit" meme and asked her a bunch of questions and never did I get anything resembling a real answer. It mostly looked like "ask a question - get a retarded answer - try to clear up the answer maybe it's me who's retarded - even more retarded reply - but trappy, that makes no sense! - no you make no sense anyway I gotta go".

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>>39988570
>>39988590
I have an idea, how about we just never respond to trappy ever again? surely then if everyone completely ignores him, he'll leave?

Real question, new here,
Why does it seem like there are so many powerlifters but america doesn't do so good in the olympics?

>>39988590
But the other guy said he got jacked on jacked and tan.

>>39988577
>Do I understand it right that on the first workout, I work up to a 10RM, then do 200x6x2, and then an AMRAP set with that weight?

yes. read the thing http://swoleateveryheight.blogspot.fi/2016/07/jacked-tan-20.html

>>39988605
Because powerlifting and weightlifting are two different sports and olympics and powerfeds are two different things?

Really though it's because all americans can do is eat burgers, roid and do retarded bodybuilding gimmicky routines (muh rows! muh chains! muh iron lyf! muh wsb!)

This is the problem with the states, all they can do is sell and market shit to massess (uneducated dumbassess) by taking cheap shots (sex sells lmao!) and then they go and buy their own dumb fantasy because they themselves are dumb.

>>39988609
>http://swoleateveryheight.blogspot.fi/2016/07/jacked-tan-20.html
For some reason this particular blog is banned in my country. I am not kidding.

>>39988623
What if you change the .fi to .com or your .nk

>>39988626
Doesn't help. Oh well I remember there was a very easy way to circumvent the block with Chrome's speed up function or whatever it's called.

>>39988605

Any American with the super power genetic to succeed at an Olympic level in weightlifting is going to just make 100 times more money playing in the NFL or some shit.

Also, we actively try to catch our athletes that roid, while Russia and China actively try to cover for them

>>39988641
Okay so the article says:
>Keep in mind that when performing max rep work always keep 1-2 reps left in your tank. (regardless of the tier)

HOW IS THAT AN AMRAP WHEN YOU STOP SHORT OF AMRAP AND DO AMRAP MINUS TWO REPS WTF REEEEEEEE

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>tfw started lifting too late to do team sports

>>39988643

And even if they don't want to play NFL or anything similar... odds are they're going to fall through the cracks because the infrastructure for getting people into oly is basically nonexistant. No other sport would have to headhunt powerlifters to be their great hope.

Hi, question from kinda starter. Im currently doing Starting Strength novice program and I'm soon at end of week 5th week.
What I'm currently wondering since I think my lifts are gonna hit wall, how should I deload my lifts.
I read a lot information from startingstrength wikipedia, but now that its removed I should read whole book. And I'm gonna do it eventually.
I'm planning to stay on novice program as long as I can, after that change to maybe intermediate program. Heres my stats

Currently morning weight around 63kg.

Lifts
Squat: 97,5Kg
Bench: 65kg
Deadlift: 105Kg
Press: 45Kg.

Im currently incrementing deadlifts by every session with 7.5Kg load. Was thinking dropping it to maybe 2.5-5Kg.

But after first failures what should I be looking when dropping weights in each lifts.

>>39988811

Read the book. Seriously.

>>39988700

True. There is not a wide availability of decent weightlifting equipment. Powerlifting is a bit easier to get into, no need for expensive bumper plates just because you can now clean LMAO2PLAYT and don't want to blow a shoulder out catching it and lowering it slowly.

Also, while SO MANY COACHES can't teach a decent squat, bench press, or deadlift if their lives depended on it, America's coaching situation regarding weightlifting is even worse.

Powerlifters aren't a bad start for competent weightlifters, but powerlifters are ALSO the kind of guys who probably lacked the genetics and 40 inch SVJ to make millions in the NFL.

>>39988811
Just do Sheiko before the tranny tells you some meme program

>>39988811

Please read the whole book immediately. It will almost certainly improve your form, which will help you avoid stalling.

Also, unless you're, like, 5'2'' (158 cm), you need to gain at least 50 lbs. 23 kg if it helps you. That will ALSO help you avoid stalling. Seriously, if you're 180 cm or some such, you need GOMAD. And sleep.

It's a lot easier to not get stuck than it is to get unstuck.

Beyond that, once well and goodly stuck, drop the weight to 75% of what you were working with, and progress as normal until it really starts to push failure. Provided you actually gained weight and slept properly, at that point you're pushing the limits of novice training. A month or maybe two of "advanced novice" SS is a good idea then.

I think it's covered in The Book, but the short version is, 3x5 squats on Monday with the weight done on Friday. 75% squats on Wednesday, go up 5 lbs from the previous Friday for 3x5 squats on that Friday. Deadlifts on either Friday or Monday, Power Clean on the other, chin ups on Wednesday.

Don't recall what the pressing idea at that point was. For future powerlifting, maybe make the Bench programming match the squat, and OHP at 90% of your previous 3x5 weight on Wednesday.

Read the goddamn book

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How's my form? Mid back feels odd.

>>39988811
1) Forget everything you've heard about SS
2) Read the fucking book

There's so much incomplete/wrong info about SS, about what Rip is saying, and consequently about training like holy fuck it's quite different.

Also it goes ss - ss advanced - early intermediate routine - ....

>>39988908
It started out well and then you went and dropped your hips lith

https://discord.gg/F3b75Kg

https://discord.gg/F3b75Kg

https://discord.gg/F3b75Kg

Sean free plg discord alternative

>>39988939
Keeping them high puts a lot of pressure on low back. Why should I do that?

>>39988908

Hard to see much from that angle, but it looks a bit squatty compared to normal form. Try bringing your stance and grip in a tad.

Also fully reset between reps, unless you've got a specific reason not to.

>>39988908

Stupid question, but why are you lowering the bar gently to the platform?

>>39988969
I actually have no coherent argument in favor of high hips but deadlifting with hips high isn't worse for your low back in any way.

>>39988908
Looks fine to me.

>>39988972
>Hard to see much from that angle
What's a better one?

>and grip in a tad.
What do you mean?

>Also fully reset between reps, unless you've got a specific reason not to.
Yeah, I guess I have to.

>>39989034
Well that's not what it feels like to me. Maybe I should just deload until my low back doesn't bother me anymore.

>>39988983
As opposed to dropping? Because it's part of the exercise.

If you mean the rolling on the thighs parts, it's because I'm a little bitch and are afraid to snap my shit.

>>39989084
Whats "bothering" even mean?
Is it pain or just tightness

That weight looked real light for you so deloading wont do anything.

>>39989084

The best view for a deadlift is side-on.

Most people deadlift with a narrow stance, barely outside hip width (basically the setup you'd use if you were going for a standing long jump) and arms just outside that (ideally you can get your arms basically vertical rather than angled out), so you get the shortest ROM and best hip positioning.

>>39988109
wtf? did he have a spazzam?

>>39988908

You look like your hyperextending your back at the bottom.
Squatting from the top and the bar lands on your knees.

>>39989100
Yeah, just tight right after the lift. I figured that's as much of a sign I'm gonna get before the snaptime.

>>39989106
>side-on
As in at 45 degrees from the face-on?

Wrt stance width, I'm using pretty much what you're describing.

>>39989140
>hyperextending
How do I fix that? More ab flexion?

>Squatting from the top
Should I break at the hips first?

>>39988967
>tfw you had your workout a little too late and you're alone in the discord
join me bros

>>39989152
Not too sure how to fix it, maybe you're exaggerating your chest up and shoulder blades together?

Yes break at the hips first, your shin should stay pretty well vertical.

>>39989163
>exaggerating your chest up
My cue is pulling lats in and back. Is there a better one?

>>39989084

There is a middle ground between lowering the bar slowly like a retard, and letting go of the bar (i.e. drop it)

>>39988604
This is correct

>>39989226
Not him, I think its very important to do the eccentric slowly in DLs.
It is a big part of the movement.

>>39989145
>Yeah, just tight right after the lift
You might be just too paranoid.

Back has to do a lot of work to keep your spine straight, so its normal its beat after deadlifting

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>tfw too intelligent to try hard

Does deadlifting in oly shoes count as deficit deadlifting?

What wrist wraps do you have?

Which should I get?

>>39987895
A circlejerk blog like this can never be good

>>39989912
>falling for the wrist wraps meme
lmao do you also have knee sleeves and elbow sleeves?

>>39989912

Slingshot multi-purpose wraps.

>>39989912
I had a pair of elitefts normal wraps. They were great, but I lost them and don't really feel like I need a new pair until meet prep

190kg double overhand deadlift today lads
felt pretty comfortable, I held it at the top for a few seconds
went for 200 but it rolled out my hands as I broke it off the floor
Goal is to pull 220 double overhand by summer

>>39987497
doin. muh. best. the body. stronger than. muh soul.

>>39988109
hey trappy did you ever jack off in your whole life?

pls respond

>>39990041
hook grip?
if not then you must have fugging massive hands

>>39990059
No, double overhand
My hands (and wrists, actually) are actually pretty small for my height/size (6'3, 105kg). My grip is probably my strongest attribute though

>>39989970
I do have knee sleeves... pls no bully
>>39990033
>>39990038
Are either of those IPF-approved?

>>39990134
>Are either of those IPF-approved?
I honestly don't give a shit. If they call me out on it, I will compete without or take my disqualification.

The ipf is fucking retarded for limiting gear to approved brands.

It would be like Olympic track athletes having to all wear nike to compete when other brands are fine, but didn't bribe the ioc.

>>39990165
Pretty much every sport does have approved equipment lists though.

>>39990173
Which doesn't make it right. I protest with my pocketbook. I do lots of meets in alternative feds as well.

It's a hobby. Idgaf.

>>39988477
>Same squat with different back angles
>Tech
Nice back muscles though

>>39989970
wrist wraps makes my forearms look bigger ):

>>39989168
Tbh your back tightness/positioning looks a lot better than most of the formchecks that get posted here. I wouldn't change too much.

>>39989145
YOURE FEELING THE LOWERBACK PUMP BROOOO

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>>39987895
You seem to offer good advice here and there but it's just wrapped in a childish layer of nonsense. You can't ever just say something. You have to say it in such an attention seeking way. Maybe take your trip off, why do you need one?

Don't bother responding, turning on filter. :3 rawrr.

>>39990517
How can you be an attention whore without tripping and avatarfagging?

>>39990599
exactly

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B R U H H

>>39990058
If you read the archives they admitted to eating their own cum when they were young.

>>39990192
Diffrent angles????? He just changed the type of squat he was doing

And in all honesty frog has the best squat tech on plg

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>>39988477
I approve of that comp squat form

Just dropping by to say that yes Trappy is cancer. S/he is the new Harsh

>>39988477
jesus nigga how do you afford all that shit.

>>39990870

He's an orphan. Bet his parents' life insurance payout was huge.

https://discord.gg/F3b75Kg

https://discord.gg/F3b75Kg

https://discord.gg/F3b75Kg

>>39990901
They had no life insurance
It's called working and saving when i was 10 to 15

>>39990957
It's actually called "being a highschool student and having no expenses"

>>39990970
doesnt change the fact i bought it on my own

>>39990957
Are you actually an orphan? I'm so sorry lad.

>>39990996

Having no expenses makes buying $1500 worth of equipment something doable in 3 months for a high school student working part time making minimum wage.

>>39990996
Im sure it took a while to save enough allowance for it.

I admire the patience, I would have bought lollipops and soda.

>>39991017
I never worked minnum wage firstly
Considering i worked 10-15 also the equipment adds up to like 3-4k
Also i do pay a part of the electric and water bill and pay the full internet bill
But that never mattered

>>39991047
>Responding to bait

>>39991042
>allowance
I like how you think two 80+ year olds on a pention could have enough money to give me allowence

>>39991047

>never worked minimum wage

So you had less of a problem saving got it.

>part of electric, water and gas bills

So like $100 a month? Basically nothing.

>3-4k for plates, a bench, a place to keep them and a barbell

H O W
O
W

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>>39991061

Not nice to bully youngsters.
I know its easy and fun, but dont let the temptation win.

You did this to Lith and see how he turned out.
Please, do not make the same mistake and ruins another young soul, for your own amusement-

>>39991082

>Joe
>Lith
>Frog

Minimum posting age is 18. If they're under that they shouldn't post.

One does the big three. What else one should be doing to:
- Strengthen the big three
- Prevent injury
- Get jacked
?

>>39991190
various accessories

>WAWTT
>WAWET
>WAWLTT
>WAWFT

Fugg, I brought some take away with me to uni but they didnt give me a fork. Any idea what I could use instead so I dont get my hands all dirty?

>>39991190
>prevent injury

work in your rotator cuff whenever you're pressing. do facepulls from the bottom cable setting, do external rotation with a resistance band, whatever.

as far as squats and deads are concerned, i can't recommend stretching enough. would be a real shame if you strained a muscle with 3+pl8 on your back..

>jacked/strengthening big three

volume with submax weight on your compounds. supersets to relevant muscle groups.

>>39991193
Yes, but which ones. Give me examples or what you think can't be out of a routine for a good reason

>>39991190
Good mornings definitely

>>39991261
Biggest one are upper back exercises.

Whichever you like the most

>>39991190

Good mornings, facepulls, abdominal work, chinups.

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>>39991190
>One does the big three. What else one should be doing to:
>- Strengthen the big three
Variations that change the ROM or strength curve. Front squats, close grip bench, deficit deadlifts.

>- Prevent injury
Progress slowly but steadily. Max infrquently.
Do athletic movements. Throwing, jumping, etc. Press overhead.
Pull more. Chins, rows, etc.
Bodybuild with light weights occasionally.

>- Get jacked
Do conditioning. Prowler, carries, short sprints, etc. It makes a big difference in composition.

>>39991190

Snatch grip deadlifts
Static holds
Jefferson deadlifts
Rack pulls
Jefferson rack pulls
Shrugs
Rows

>>39991341
>Snatch grip deadlifts
Yes.

>Static holds
Yes.

>Jefferson deadlifts
No. Unnecessary and loads asymmetrically.

>Rack pulls
Meh. Sometimes for overload, but blocks can be better. Either way, it's seldom needed.

>Jefferson rack pulls
Lol fuck no.

>Shrugs
Sure.

>Rows
Fuck yes.

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>>39987497
Mark. Bell. Have. Jiggly. Arms. Like. Fat. Lady.

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Anyone here actually tried both 1x/wk and 2x/wk frequency on the main lifts? I did some programming recently with 1x/wk, and I recovered a lot better and (surprisingly) gained strength more easily. Am I just an outlier?

>>39991456
>mfw

>>39989466
have fun fucking up your back. the decentric movement is by far the most dangerous part and the part where you are most likely to injure yourself. and that is not even taking into account the fact that you could be doing more reps / lifting more if you have a faster decentric phase.

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>>39989830

Yes, but it's a small deficit.

>>39988477

Really makes you think...

>>39991694

Deadlift can go up 1x per week, since it also benefits from squats.
Squats usually need 2x per week.
Bench needs at least 3x per week.

That is the bare minimum, in my opinion. And needs to be high volume to make up for the lower frequency, and have accessories to still work parts of the lift you aren't doing (like back extensions when you don't deadlift).

In my experience, though, training all three lifts on every workout works the best. Just make sure the intensity is low enough and you're doing plenty of variations.
I guess kinda like Dietmar's programs.

Or you can do like sheiko and go 2xSQ 4xBP 2xDL with accessories for DL on SQ day, and accessories for SQ on DL day.

>>39988109

how do you grip like this, i don't get it

do they all have short fingers or what, the bar doesn't feel secure at all if i don't wrap my fingers round the bar

do i have autism

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>>39991778

Grab the bar with the bottom of your hand, instead of grabbing with the centre/top.
Then incline it a bit.

Works great for preventing wrist pain.

>>39988182
I would say it was rust, but hard to say for sure.

>>39991778
It's really comfy and stable if you do it right. You have internally rotate your forearms so the bar rests diagonally in your hand, as low as you can possibly get it. You really don't need to wrap your fingers all the way around it desu.

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>>39991778

Here are some examples of grips >>39987524
. The bottom right corner (Daiki) is the regular bench grip most people use.

>>39987524
I dont get it, what is the jap grip exactly ? I just grip it like that >>39991803

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>>39991829

That is what we call jap grip.
It varies a lot from one lifter to the other, but it all follows the same logic of putting the bar at the bottom of the hand and rotating at least a bit.

Mr Frog whats your communist music playlist that you lift to?

>>39991803

i grip it like this but i can still wrap my fingers around easily

i do have wrist pain though so maybe im doing it wrong

>>39991806

i do that, so it lays along the thumb almost, but not wrapping feels retarded

>>39987895
>attention whore tranny wants a circlejerk
Color me stupid.

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>>39990687
>they

>>39991767
You didn't even address his question directly. He was asking if lower frequency can enhance recovery. You basically told him he was wrong and input your own arbitrary frequency requirements.

Instead of just listening to the sound of your own typing, you could address the fact that low-frequency lifting allows for more complete recovery between sessions as opposed to cumulative fatigue found in higher volume higher frequency programs.

Your inflexibility and arrogance makes you sound like a cunt.

What kind of ab work should I be doing in sheiko?

>>39992101
Whatever you want, I like ab wheel myself

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fuck the press. I'm benching 3 times a week.

Does anyone have a good texas method spreadsheet?

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>>39992129
You don't really need a spreadsheet but have a look at

http://www.allthingsgym.com/texas-method-excel-spreadsheet/

http://www.allthingsgym.com/big-texas-method-spreadsheet/

>>39991971
I was just going to not answer her, because she didn't really address my question. I mostly asked about personal experiences, not just recovery changes, but I guess she doesn't really have personal experience with it, since she trains for weightlifting.
I just found it interesting that there's a lot of shared muscles between the primary upper and lower lifts (bench with OHP, and squat with deadlift), but recovery changes based on organization like that.
I was doing upper/lower with alternating variations on the lifts (e.g. box squats after deadlifts), but I had an easier time after lining them up with their own main lifts (e.g. paused deadlifts after deadlifts).
I guess it's just proportional use of the muscles and angles and stuff... Either way, that's what worked for me, so that's what I'll do.

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How much does poor sleep affect the next workout?

I've been away from my usual gym for 3 and a half weeks. Before that I managed to DL 170x4. I was only able to put 150 kg on the bar in the other gym during those 3 weeks (no more weights) and I pulled that 1x6 once every week (could have done more reps but didn't want to). I slept the last 2 nights really bad, only got 5 hours each night, and went to the gym today. I only got a single rep with 175 kg.

Did I get that much weaker or is it just because of the shitty sleep?

what's trappy's stats

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Since this general has a lot of people interested in increasing relative strength I figured this would be a good place to post.


I know OHP is rarely (if ever) Incorporated into powerlifting, but considering its carry-over for benchpress some anons may find it as a useful accessory.
I will work up to
>strict OHP 175lbs for 10reps (at 165lbs bodyweight)
and then go to
>strict OHP 233lbs for 1 rep (at 165lbs bodyweight)


Here's where I'll be documenting my progress.


https://www.instagram.com/p/BPJn71mlwNL/

>>39992238
>165lbs bodyweight
>big guy
hmm...

>>39992257
It's irony. I want to stay small for now and see how far I can take my relative strength on overhead The Press.

I'll start bulking when I get that 233OHP single.

Besides, having a 2pl8 The Press makes me an honorary big guy.

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>>39991971

Yes lower frequency enhances recovery. He said so in his own post, and it's pretty obvious. Even someone with no knowledge of training can answer this.

I didn't tell him he was wrong, I told him my opinion and what I prefer. I specifically used "in my opinion" and I specifically posted another great coach's opinion (Sheiko) that is not directly the same as mine.

Instead of listening to the sound of your own typing and circlejerking about me with your shitposting friends, you could read the posts you're responding to and use your brain for 2 seconds to interpret what the person is saying.

Now shoo shoo.

>>39992101

Whatever you want. Hanging leg raises are simple and effective.

>>39992216

Nuckols has a video about this on his youtube channel. Look for strengtheory on the youtube search.

>>39991948

*picks stupid colour*
*put it on anon's cheeks*

You look great, goes perfectly with your style!

>>39991928

Wrapping the fingers or not isn't a big deal.
If you're still having wrist pain, make sure you start grabbing the bar by the bottom of your hand, directly over the forearm. Then rotate your shoulders so that the bar "locks" into position on your hand. Don't just grab the bar and rotate your hands.
This is basic stuff but sometimes we forget about the basics.

If you still do this and still feel wrist pain, I'd suggest just getting wrist wraps.

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Romaleos 3 will be releasing in 8 days!

>>39992384
Never knew you were a shill

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>>39992384
Wish I could afford them

>>39992384
those look like you would wear them to go to space, not to lift weights

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>>39992401

I'm a bigger shill for adidas and athletics VS.

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>>39992424

I think it's kind of the point. Reebok is also going for a futuristic style.

Adidas is the only one that is still in the "sports-style" phase, it seems.

>wearing shoes

if you dont squat barefeet you are not a raw lifter

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>>39992481

Kind of wish we would go back to the 2006-2008 era style tho. I like the clean but classic look more than the clean but futuristic one and the busy and sporty one.

>>39992495

https://www.youtube.com/watch?v=f5CklHsmzdM

R A W
S Q U A T
C L U B

>>39992257
>165lbs
>guy
DELET TIHS!!!!

>>39992534
I like you, chemo.

Leave this place.

Before the tranny drives you mad, and the weak new trips gobble your gains!

>>39992628
oink

>>39992626

>patronizing Chemo

Fuck off faggot.

>>39992529

Plastic = cheaper than wood tho

>>39992238

widen ur grip a tiny bit so ur forearms are perpendicular to the arm

>>39993062

bar* fuck

>>39992216
Wow, that guy looks strong! I hear he ssquatted 3 and a half plates at his peak... Not bad at all for such a little guy.

>>39993062
I was doing a wider grip, but I'm trying narrower grip. It feels easier, desu.

I'm going to try and hold my elbows in more as I keep going up

>>39992529

linking videos of nazis

baka

>>39993094

arms perpendicular to the bar isnt wide, it's normal

wider than that is wide
narrower than that is narrow

dno m8, never seen a strong ohper press ur way

>>39993111
What is a strong press (relative to bodyweight) in your opinion?

I only have symmetric strength (and a few other websites) as metrics. They all say around 1.4*bodyweight single rep is very good (locally competitive)
and 1.5*bodyweight single rep being very good, but I don't see many people training it as a primary, so it's hard to gauge.
I'll change my form up if I start stalling or develop pain, but narrowing my grip helped reduce wrist pain and bumped my numbers.

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>>39992238
Pretty close to the same bw and im a turbo twink youre not a big guy

Also progress in a lift that actually matters

>>39993187

don't you understand that perpendicular arms should, technically, be better for your wrists, since more of your forearms & elbows will take the weight?`

maybe u gripped too wide before, i just cringe everytime i see your style of pressing, it really looks retarded

https://discord.gg/F3b75Kg

Going to expire soon

Must join

>>39987497
fucking cross fit bumper plates look impressive. what is that like 30#

>>39993210
>lift that actually matters

lol, not everyone gives a shit about >muh big three

Overhead press is much better standard for upper body strenght than bench. Also its more fun objectively.

>>39993210
I'm trying to get bigguy numbers while being a smallguy.
Gonna hit 175 for 10 and then 233 for a single at the same weight.

I don't plan on competing, I just want to see how big I can get my overhead press.

>>39993232
I'll give it a try with perpendicular grip when I'm recovered tomorrow.

>>39993261
Its 420lb i use them for accuracy more then to "look impressive"

https://discord.gg/F3b75Kg

Only a few more slots

So how do I use the trip filter

WAWTT lads?

4x4 @ 70% squats pausing the first rep of each set. Followed by a AMRAP set with no pause.

The same for deadlifts after

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>>39991202

>WAWTT

Stretching my thighs and butt, ankles and shoulders.

Reviewing last training session, taking notes, updating the roadmap.
Giving feedback.

Highbar squats, then paused, then hip thrusts, then jerk until I'm tired. Not much of a plan, just preparing my body to come back to an actual program.

>WAWET

Nothing yet.

>WAWLTT

Afternoon's playlist:

1 Tears for Fears - Pale Shelter
2 Radiohead - Staircase
3 Carpenter Brut - Roller Mobster
4 Ringo Deathstarr - Two Girls
5 The Birthday Party - The Hair Shirt
6 Nick Cave and the Bad Seeds - Thirsty Dog
7 R.E.M. - Orange Crush
8 R.E.M. - Gardening At Night
9 Radiohead - The Numbers (Jonny, Thom, & a CR78)
10 Swans - Miracle of Love
11 Death in June - The Calling (MK II)
12 Burzum - Dunkelheit
13 Merzbow - Spermatogenicenveloper
14 Moby - Why Does My Heart Feel So Bad?
15 Thoughts on Air - Tree

>HAWFT

Comfy.

How do I know if I have valgus? I feel like I stand and walk funny, but that may just be because I'm acoustic

>>39994205

check ur power chord

>>39994253
Kek

>>39993969
>WAWTT lads?
20-25 minutes of 20m sprint, 30m jog, 50m walk.

Tomorrow:
Squat 3x1 at 445 lbs
Bench 3x1 at 295
Dead 3x1 at 525
Ohp 3x1 at 180
Chinups.

Good end to this microcycle.

>>39991874
Dont have a specific playlist but ill make one if people want me too

>>39994378
pls do so

>>39994287
>>39994253
serious responses only pls

Hey guys I was wondering can I use a bandage or something like that on my thumbs during meets? I can't mixed grip for shit and I feel much more comfortable with hook grip.

>>39993969

>WAWTT
8rm front squat followed by 3x5-6 at same weight
Facepulls 4x12
Bench 3x3 @80%
Spoto press 3x12
Chinups 3x8
Lat raises 3x8
Skull crushers 3x8
EZ bar curls 3x8
Good mornings 5x5

EZ day

>WAWTT

Making a whole chicken for dinner tonight :)

>WAWTT

Whatever's on the gym radio

>WAWTT

It's a warm rainy day, pretty comfy.

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>>39994565

>Phone autocorrected everything to WAWTT

JUST IN CASE I BLOW OUT

Someone recommend me bands like PH/Bends era Radiohead

är norrland dött vars fan e vi

>>39993969
>WAWTT
Planche holds 15 sets of 5 seconds
Planche lifts with 2.5lb weight over hold set for 4*10
Standing ab wheel 3*15
Forearm specialty training
Some boxing

>WAWET
lemon avocado chicken spaghetti, canned tuna, ramen

>WAWLTT
Wheel of Time: Crossroads of Twilight audiobook.
KSTV

>HAWFT
Good. Still very sick, but lifting helps

>WAWRT
Julius Evola: Metaphysics of War
How to Bomb the US Gov't

>>39992384
>tfw just ordered the powerlift 3s because romaleos were out of stock

>>39994670
>Julius Evola: Metaphysics of War
Good read lad, not kidding.

One of the books one should read last though, I hope you've read his essentials ("Introduction to Magic", "Mystery of the Grail", "Doctrine of Awakening", "Concept of Initiation") before tackling those books.

>>39992628
who dis

>>39987497
btw ultra super goat gear for raw pl:
rehband knee sleeves
best belts (no longer ipf approved but they're still the best belt. if ipf required, go inzer)
romaleos (buy a half size down)
titan wrist wraps, 24" length

>>39987497
How often can I deadlift? I want to improve mine as it is lagging compared to the rest of the compounds I do, Right now I can barely pull lmao 2pl8 for 3 reps with good form. (not really training for PL but I figured this is a good place to ask)

>>39994735
Fuck, I only knew about his more political oriented ones.

I knew about his hermetic book and was hugely interested in anything about the mystery schools (I keep catching references in Metaphysics, but don't understand enough)

Seems like rhetoric for the Spiritual class.

I find it funny that Wheel of Time was written by a traveling man and uses much of the same language.

I'll order these books ASAP

>>39994768
with that low weight i'd say even 3 times a week no problem.

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>>39994551

Yes, medical tape is allowed. If I recall correctly they allow two layers on the thumbs.

>>39994626

Early R.E.M. (their biggest influence)
Ride
The Radio Dept
The Smashing Pumpkins

>>39994728

PL3s are excellent shoes.

>>39994772
It's a classic mistake many make, which is why he is so often misunderstood (both by detractors and supporters) as it is required reading to understand his vocabulary and many of the concepts he touches upon or constructs axioms from in his later works.

He is, despite what many think a very scholarly writer and quite difficult to read without a grounding in hermeticism.

Have not read Wheel of Time so cannot comment on this.

Also, pdfs of all his books can be found for download on /fringe/ over at otherchan

>>39994768
greg nuckols 28 free programs
3x a week beginner deadlift program

>>39991753
>decentric
thanks for clarifying that you have no idea what you're talking about. the term you're looking for is concentric, btw. the eccentric portion is enormously beneficial for static strength and size development. if you can't lower a bar onto the ground without injury, you probably suffer from some kind of physical retardation.

>>39994768

You can max out 3 or 2 times per week really. At the point you're in.

>>39994803
You know I know

You know I try

I can't

>>39994738

turapi is japanese for trappy

>>39994809
Call me a memester, but I prefer a physical copy.
I only have a phone and it's a bitch to read on.

I have a good edition of Metaphysics with good footnotes. Still know I'm missing stuff.

I can't find "Concept of Initiation" anywhere. Is that like Agrippa's Auto-initiation?

>>39994803
>PL3s are excellent shoes.
I know, I'm getting them delivered to me tomorrow and I'm afraid they're not gonna be a good fit for me because I have flat feet and they seem kind of narrow desu

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>>39994844

My favourite from PH is probably ripcord. I don't even know why, I just kind of like it.

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>>39994872

PL3s were specifically made to be wider than the PL2s and Adipowers. Not sure if as wide as Romaleos though.

>>39994809
Actually, the Concept of Initiation might be one of the essays included in the Metaphysics of War, which was a collection of essays for that magazine (La Torre).

I'll know when I get home.

>>39994868
That is an article published in I think La Torre in 1930 or thereabouts, should be easy to find online.

It is transplanted to the contemporary age and the experience of the initiate and initiation in relation to modernity

>>39994934
Yeah, just caught that. Was looking for it as a book.
See >>39994915

Won't it be included in The Metaphysics of War?

Anyone else had trouble locking out when pulling sumo? It's been sneaking up on me lately. Not from inadequate strength, I just feel like I can't get my hips completely through and into the bar in a powerful hit. Also it feels like my left hip locks out slightly before my right. I still lock out but it feels wrong.
My main suspicion is tight hip flexors and quads, so I've been beating the shit out of them with my roller, but I wanna hear if anyone else has had the problem.

>>39994960
I don't believe that it's included in any of the collections.

>>39994979

weak glutes

>>39994877
Mine's either Creep or Blow Out

Probably Creep

>>39994897
If only PL3s looked as good as the PL2s

>>39994994
It happens at low weights too.

>>39994990
Found a digital version. Reading now

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>>39995012
Adidas really dropped the ball on the PL3 design lmao

>>39994979
Have you made sure it's not form related?

>>39995130
I've been pulling the same way for the last few months, it's only recently started happening.

faceguy if you're here here is the first month that I've come up with. Not sure how long you wanted it to be but thought I'd start here at least.

https://docs.google.com/spreadsheets/d/1TH1US9jUmTWmPaltTXYoCqmrTtqhAKAlAFKiPtC0R_Y/edit?usp=sharing

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>>39995012
>>39995088

Agree. Both PL1 and PL2s looked great. PL3s look messy. I appreciate their attempt at a more "modernist" visual, assymetric. But it would look better if they made some details more subtle. Everything on it is BOLD and BIG. Even the letters on the strap are ugly in my opinion. Hell, even the strap got fat and ugly.

But hey, at least it's not the new adipowers aka Leistung ¯\_(ツ)_/¯ now THAT is an actual huge mess. Pic related.

>>39995011

Yeah, creep is a classic. It's a really good song, I just kind of got tired of it after years.

>>39995232
Man, that 2008 model is beautiful. I'd buy those in a heartbeat if they still sold em

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>>39995271

Yeah. Check these out as well.

They should rehire the designer from back then, honestly.

This is plg now.

A bunch of bitches talking about shopping for shoes.

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>>39995453

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>>39995472

9/10 bait
Actually made me mad for whole 3 seconds.

>>39995472
>This is plg now.

>A bunch of bitches whining that people don't discuss the exact things THEY want

ftfy. Maybe try contributing for yourself instead of crying?

https://discord.gg/F3b75Kg

Limit spaces left

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Holy shit. It must be that time of the month.

I'd offer a tampon, but you clearly don't need it.

I wasn't talking to anyone directly. If you don't like what I have to say just ignore me. Like seriously turn off your monitor. Read a book. Just some suggestions.

Just satirically reflecting on the irony of discussing fashion and an incredibly unfashionable Hobby Sport.

>>39995555
>these people blame trappy for their own shitposting
kek

>>39995555
WHAT A FUCKING /GET/
>how to get quads that big?

>>39995555
I don't see you discussing anything else so I don't know why you felt the need to point it out.

Any lads here lift in Omaha? Here for an interview, and I quite like it. About to go check some place called Omaha Barbell. Only $25 bucks a month if you pay a year up front. The hours aren't the best though.

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>>39995555

>>39995555
>id offer a tampon but you clearly don't need it

Lost it

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Strength is an inherently masculine trait. And there's nothing wrong with that.

I think that explains why the collective Wilks score of this thread right now might be in the double digits if we're not counting my own.

And before you swarm me with stupid shit little replies, think about how thin your skin must be to get so butt frustrated about having your shoe shopping interrupted by somebody not even talking directly to you.

Is kinobody actually that rich?

>>39994979
Could be technique, is your upper back rounded?

>>39995736
Idk why you're typing up these entire posts man nobody cares

https://discord.gg/F3b75Kg

Limit spaces left

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>>39996082

ewww i just made a stinky diarrhea poopy :((

>>39987497

This is fantastic concentration, even a normal squat is difficult with Parkinson syndrome.

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>>39996398

fucking kekkkk

>>39995736

>fag-tier tapes on shins

I thought you were talking about men? Why did you post a little bitch?

Someone say something nice to distract me from my sadness

Trappy can you send me YouTube links to some cool squats or weightlifting videos

I've been thinking about competing in a powerlifting competition this summer. I've never gone to one before, let alone competed, but the more I lift and the more I watch and read and all that the more i want to try competing. I'm at about 170 right now, but im carrying a lot of extra weight right now from a hard bulk, i could pretty easily get down to 165 if not 160. My lifts are around 210 bench, 325 squat, 350 dead.
assuming im at around 160-165 body weight with a squat around 350, dead around 400, and bench around 225 by the summer, would I be competitive? is this a good starting place for competing? whats a good baseline for being "competitive"? I know its different each competition and all that, but just a kinda general guideline
i know thats a lot of question, but I really am interested in all this and I'm still pretty new to it all.

>>39997023
As long as you can lift the bar + 1.25kg each side, you are ready to compete.

Also please use kilograms.

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>>39997018

https://www.youtube.com/watch?v=JvR9qx0OgEM

:3c

>>39997052
ah, my bad. i will from here on out
another question, im in indiana and im not really sure which federation or league or whatever would be best to compete in or which one even has competitions near me. Is there somewhere I can go to look at all that or is that just a lot of googling and looking at sites ill have to do on my own?

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>>39997078

https://www.usapowerlifting.com

http://www.usapowerlifting.com/calendar/ Just choose your state in this page.

>>39997057
Lel I've watch it before but I'll do it again it'll be fun

Thanks trappy chan

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>>39997023
I'm doing my first meet in a couple of weeks. I'm lifting at the weight I show up at (-83kg class) and IDAF how competitive I will be because it will be my first time.

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>>39997023
It's impossible to say if you'd be competitive because it's a local meet, anyone could show up. You might be the only one on your class and win. Or you could get unlucky like some friends in Canberra did last month when Brett Gibbs entered a local comp. There's no way of knowing unless you actually know the lifters competing. I wouldn't worry desu, just work on getting 27/27 white lights and picking correct attempts. First time is a great learning experience, after the first one you have a much better idea on what it takes to be competitive.

>>39997114
>>39997147
thanks guys, im just kinda nervous, i guess i figured people would be wondering why you're there if you're not very strong or something
i really do think im gonna give it a go now though, i think it'll be really fun if its even half as accepting as you guys say.

>>39997078
>having the luxury to choose Feds and locations

Fucking Americans have it all

Deficit Deads are the truth, definitely my new favorite secondary deadlift movement.

>>39997175
>i guess i figured people would be wondering why you're there if you're not very strong or something
Nobody will do this, everyone is just glad to have more people getting into the sport and competing.

>>39997175
I just competed last month, there was a guy in the 83 class who didn't even total 400kg. Everyone fucking cheered him on the whole day because he was trying so hard to improve. Got an honorary mention at the end. Just go there and ask people for help and advice, there is nothing people love more than feeling superior and being able to teach someone new. Go for it anon you'll love it.

>>39997184
Deficit sumo deads are absolutely awful

>>39997221

thank god I pull conventional I guess, dunno if I'd ever be prepared to try that. Seen a couple videos on ig/youtube and it seems like a terrible time.

>>39997221
that's because you do sumo

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and here we have a partial, well preserved imprint of Sean's foot

Thought to have went extinct decades ago

>are ya hurt or are ya injured

yes

Moo you are a fucking asshole and you should feel bad about it.

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>>39987563
amen

>>39997324
Those are some weird ass monkey feet

>>39997385
that just means im a better climber than you lol so thank you for the compliment lol

Is there a discord where there are no confused 18 virgins that think im sean?

>>39997175
ok, another stupid question. do i need my own barbell and weights for this? or would one be supplied? and looking at some of the requirements it looks like i need a singlet and maybe some other stuff, where do you get those?
whats the bare necessities i need to actually be allowed on the platform

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>>39997324

This one is unironically Sean. Others have been posted already.

We're just missing a face pic.

>>39997441
>>39997441
thats not Sean sorry

>>39997394
You're welcome Sean, it seems like you need a compliment now and then these days

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>>39997441

if you reverse search in the archives you can see his posts.

5'9
wants to cut to 10%

>>39995472
>why would people discuss the equipment used for their sport

>>39997474

:thinking:
youve been fed some bad Intel that is not Sean sorry

>>39997183
I know right. I have to go to another country if I wanna compete because powerlifting and even weightlifting are so unpopular here

Olympics are good and I bet any decent powerlifter would love to compete there

>>39997539

Yes PL has been trying to get in the olympics for decades but WL hates PL and politics are what the olympics are all about, so...

But PL is already in the special and paralympics, where WL can't be.

>>39997432
Sorry but you are seen :0(

>>39997432
trappys discord but youre not allowed in there :((

>>39997599

trappys discord isn't a public discord. it doesn't count.

>>39997617
i can give you a limited trial pass if you want?

>>39997561
PL should submit and suck up to the superior sport to get in

>>39997579
I sure hope you are not that moo faggot who kicked me

>>39997637

no thanks...

>>39997662
trappy said not to do it sorry bud you seemed like a real friend too :(

>some people are so desperate they are begging to join a chat room of autistic GDEs

https://m.youtube.com/watch?v=y_DAq1vo4Ro

THEEEEEYYY

WIILLLL

NOOOOT

FOOOOOORRRRCEEEE UUUSSS

File: tmp_26569-1482536457103113879439.jpg (103KB, 1080x1080px) Image search: [Google]

103KB, 1080x1080px

>>39997433
No actual lifting paraphernalia is required. Bars and weights and racks are all comp spec. You'll need

>singlet (just get an inzer or sbd one)
>Belt, knee sleeves and wrist wraps are all optional but need to be approved brands by your federation.
>knee high socks that ARE NOT compression are required
>you must wear an unlabelled or inoffensive shirt under the singlet during squat and bench.

Also bring plenty of snacks, food and water and junk. Chalk is provided

>>39997707

t. dyel

>>39997716
?

>>39997707
>bars weights and racks are all comp spec
does that mean they're provided and comp spec? or that i have to provide and they have to be comp spec?

>>39997783
They are provided for you.

>>39997801
thanks, thats what i thought but i wanted to be sure.

>>39997783
i really hope youre not serious

>>39997812
No problem

>>39995232
i honestly like the leistungs. just not the lacing system, they should've used regular lace and not that mechanism

>>39997783
>not bringing your own rack

Lmao have fun Steinborn-squatting your third attempt

>>39997868

t. jew

>>39997881
im a nigga

>>39997868
I think they look better than the shoe on the left. Though I dislike the weird rubber hex texture, it looks like kitchenware. And what kind of lifting shoes doesn't have a metatarsal strap

>>39997909

t. jew nigga

>>39997975

>>39997975

>>39997975

>>39997975

>>39997975