/PLG/ - Powerlifting General

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big guys

>>40086235

so my hip problem, the one that's been bugging me for months, was largely because my ITB was super tight. Rolled it, but never very much as I always did it as part of a general warmup routine and never ascribed it any significance to why my hip was feeling better.

But lo and behold, rolled the shit out of it with a lacrosse ball instead of just a foam roller after reading something Cressey posted on TNation, and my issues are like 5% of what they were before.

Front squats still a pain, but I think that's a combination of QL and lats giving me grief

>>40086275

Yeah, IT band needs quite a bit of force applied to work it out.

>>40086275

How on earth do you manage to keep fucking yourself up this consistently?

It's like all your injuries have three stooges syndrome by this point.

>>40086310
That's the life of a genetic dead end.

>>40086275
I think i have the exact same problem you had

>>40086318

A genetic dead end would have broken completely by this point.

>>40086310

I'm fairly certain that, at least to some extent, he's being an over-cautious weeny.

My SI perpetually nags me mildly, my quadriceps tendon on my left leg has been complaining off and on, I'm 95% sure I started impinging my biceps tendon from not benching correctly a month ago (benching correctly improved the matter), and other miscellaneous aches and shit, and I don't immediately take all the weight of the bar and panic to fit about rehabbing and this and that and the other thing.

Ray Williams is a giant pussy.

>>40086310

this is the same and only issue I've had since July though

>>40086324

have you rolled the shit out of it

>>40086381

yeah I thought I might have been too, but at a certain point of working through it the coach at the time (Bob Takano) just told me to go home and stop lifting until I sorted myself out

I'm intimately familiar with pain and can tell when it's acceptable pain and when it isn't

>>40086438
No because i don't have a foam roller or a tennis ball and what the fuck is lacrosse?

How do I keep my shoulder from moving up during the bench press? When I push, my right shoulder tends to get out of place and move towards my head. I think it's fucking up my left shoulder.

>>40086451

do you have a cricket ball?

>>40086467

try tucking your elbows more and pinching your scaps together

>>40086275
I think my ITB is really tight,I usually foam roal it everyday but it's so fucking painful,especially near the knee.

My back and Si joint are fucked up tho,I'll endure it and try with a lacrosse ball.

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>>40086381
>SI perpetually nags me mildly
Goddamn how do I fix this shit

>>40086488
>>40086487

QL and ITB seem to be what gave me the biggest problems in terms of tightness

in terms of not tightness-related, my bracing it turns out was fucking atrocious and I was hyperextending to compensate. This was fucking my shit up

Stopped for a few months due to knee injury. Pls Lay out a routine progression if the only thing I care about is going from 225 to 405 squat.

>>40086528
Nuckols 28free, start with the Beginner. Preferably 3x/week, tho you may find it too much in the beginning since you're coming back from an injury.

>>40086476
We play football (soccer) here reeeeeeee, but my gym has a foam roller. It's one of those huge ones that is as tall as my leg and about 25 cm (10 inches?) in diameter

>>40086537
Try using a bottle of water.

>>40086537

you need something harder. As >>40086546
said a bottle of water works, but even better would be a steel bottle you can get for a couple $

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>tfw no friends
>tfw someone asked me if I had plans for the weekend

>>40086535
Why 28 free over say SS? Just wondering

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>>40086560
I know this iktf

>>40086556
There are steel bottles? Should it be straight or somewhat crooked?

>>40086593
Because this general likes to theit special snowflake programs like cuckolds and shreko

>>40086609

just google stainless steel water bottle and you'll see what I mean. Fill it with water first so it doesn't distort under your weight

>>40086488

I manage it by frequently rolling/massaging/whatever the glute on the side that the SI joint is bothering me.

Also, stretching (mostly dynamic stretching) of hamstrings, glutes, and lower back.

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>>40086607
Feels bad two be to intelligent for friendships

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>>40086633

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>>40086642
how do brainlets make friends so easily, I don't understand

>>40086593
Weight on the bar increases according to your performance rather than a fixed amount every session without taking into account how easy/hard it was.

I know there's evidence showing that, essentially, SS-like programs are superior for learning novices motor patterns. I still think Nuckols' have benefits wrt. hypertrophy and more individualized weight progression.

>>40086496
>>40086487
How do you stretch your QL?
When I stretch it I get immediate pain relief but the days afterwards it's atrocious

>>40086719

3 ways:
-grab a vertical pole like you're going to do a human flag, but keep your feet crossed on the ground
-do a seated one leg hamstring stretch and grab your extended foot with the opposite hand, then twist your body so you're facing medially
-do a standing hamstring stretch (aka toe touch) but try to grab your opposite heel with your hand

My shoulders pop, especially when I rotate them or when I do overhead press. Am I fucked?

Finally too strong for the dumbbells at my gym.

Am I a big guy now?

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Get on my level

>>40086870
High level memery.

Very nice.

VOTE FOR RAY WILLIAMS

He is 2000 votes behind a swedish muaythai fighter, let's propel him to number 1!

www.theworldgames.org/the-iwga/athlete-of-the-month/36-athlete-of-the-year-2016

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Just having some post training ice cream with the gf lads

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>>40086920
Please keep your happiness to yourself.

>>40086920
Filipe?

>>40086920

You mean your best mate and his girlfriend...

>>40086885
allright alrighhht

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>>40086934
ba dun tsch

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I've decided that training really really really hard for powerlifting by doing programs like sheiko as an advanced lifter is okay.

But it is not best. What is best and makes me happiest is training pretty hard for powerlifting, still having respectable Wilks, leaving room in my training for cardio and pump work, and ejaculating inside a sweet sweet pussy most nights of the week.

Trying hard for powerlifting is it good time, but I don't know if those extra 10 Wilks points are worth the autism that comes with it.

>>40087013
I don't remember signing up for this newsletter, how do I unsubscribe?

>>40087013
What if I told you that you can have both.

>>40087013
Good on you.

>>40087057
Trip on filip

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>>40087013
But I'm insecure
I want to win for once
I want to feel strong

I know it's not competition but have any of you tried increasing OHP on 5/3/1 by adding more volume/weight?
I can get away with doing some moderately heavy OHP on my bench day, right? I feel like one heavy and one light day isn't enough.

Can I just do this as a routine

Bench + accessories
Deadlift + accessories
x
OHP + accessories
Squat + accessories
x
x

>>40087217
yes

>>40087217
Training is literally that simple. And if you stop getting stronger then you add more volume, more frequency, or more specific variations.

You don't need transsexual level calculus look at me I am so smart math to figure out programming.

What is PLG's opinion on using sumo deadlift as assistance for conventional?

>>40087217
My current routine is:

squat/ front squat
bench/ohp + pull up/chin up/ row
accessories if I feel like it
conditioning

repeat 4x/week.

4x10 m
5x8 t
8x5 t
10x3 f

Working well so far, if it stops working I'll switch back to Sheiko

>>40087397
IMHE the carryover is minimal, but you could try it for a while to see for yourself.
>>40087208
Are you doing 5/3/1 + Joker + Back-offs + BBB?

>>>/int/70158138
Fuck off Lith

>>40087217
That's the old standard, yeah, and it worked great for plenty of powerlifters in olden times, along with linear periodization.

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>>40087492
No you. Lith is king of plg.

>>40087536
trip on Lith

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>>40087539
I'm not Lith. I wish I were though.

>>40087536
>>40087545
I wish i was him too

I only slept around 5 hours last night.

I now have the chance to get another 2 in - is that going to help my training tonight or won't it matter.

>>40087587
Iktf 4 hours checking in

A nap will help desu

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https://www.instagram.com/p/BPWH5Vglgp0/

Why does he drag the bars up his leg while kneeling down and would this be disallowed in comp as a failed attempt to lift the bar?

Lads, how much do I need to bench before I start worrying about being Purple Aki'd? Making some solid gains lately and I feel concerned

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Is it possible integrate powerlifting with extensive running (3-10 mile runs) and MMA for a long time?
I have been advised to stop lifting "heavy" because it's gonna ruin my run times, mobility, and make me get injured faster.
I really enjoy powerlifting as my way of strength training, although i mix in functional based weight training too.
Just not sure if my coaches are right about what they say so i figured id ask anonymous people on the internet

>>40088165
No reason you can't as long as you eat enough

>>40088165
Give Alex Viada's book, "The Hybrid Athlete" a read. It's all about setting up a program to do pretty much what you described (and the ideas behind the structure that emerges).

>>40088165
Look at the pro long distance runners, do they look like they lift weights

Id listen to your coach if running is your priority

>>40088165
Training multiple sports makes you mediocre to good at all of them instead of "great" in one.
Alex Viada's The Hybrid Athlete might be a good read for you, like anon said.

Lifting won't ruin your mobility. Don't have the source for it, but it was rather debunked rather recently.
>ruin my run times
Strength makes you run faster tho.
Injury prevention will come down to program design. And it's when you're specialized that you're more likely to get injured doing something different.

>>40088173
Yeah i tend to keep a good macro intake
>>40088192
I took up running for the cardio benefits so if i start to degress in that a little i wont be too upset. Like i said my lonest runs are 10 miles, but i do run every other day
>>40088190
>>40088221
I see what you mean. My main focus is MMA, i do other sports on the side to try and put me in greater physical condition. Also thanks guys ill check it out.

Why oh why can't i progress with squats? I just feel like i can't get enough tension and my legs are super weak when i squat. I have a coach but he thinks that as long as my snatch and C&J go up, squats are there for just extra volume (and i do progress on my main lifts, but not really with squats). My program looks like this:

1.
Snatch 3x2x70%
Clean pull + clean + jerk (1+2+1)x90%
Front squat 3x2x90%
- Chin ups
- presses

2.
Drop snatch 5x70%
Snatch + hang snatch + OHS 3x(1+2+1)x75%
Front squat + jerk 3x(1+2)x90%
Clean pull 4x110%
Box jumps 6x3
-abs

3.
Snatch 5-8x1x90%
C&J 5-8x1x90%
Back squat 4RM
- abs

Should i do more squats? Or is my lower body just so weak that oly lifting + strength work is too much for me to recover?

Progress in last 6 months:
Snatch 70kg --> 92kg
C&J 85kg --> 115kg
Squat 150kg --> 155kg
Front squat 120kg --> 125kg

I feel like my coach is doing well for my progression on the main lifts, but he's failing at making me stronger. That's why i'd like to hear your opinion

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>>40088334

>snatch
>c&j

You came to the wrong neighbourhood, motherfucker

My gym has yoga classes

S...should I do it to help mobility?

>>40088356
owg is dead and you obviously understand strength training

>>40088334
you dont eat enough

>>40088234
So glad to see other people in same position
My main sport is judo, I play amateur football(soccer), and want to try box/kick box/mma in near future while incorporating gym
It feels overwhelming at times

>>40088386

Yeah, I'm going to go with the fact that squats don't seem to be a priority in your program, and that doing a 4rm squat on day 3 after up to 16 total workreps of your oly lifts at 90% is a recipe for fatigue. I wouldn't worry about your squats; they're not a competition lift for you.

>>40088390
My weight has increased 2kg, but coach doesn't want me to put on too much weight because i compete in the 77 category (i'm 76 atm)

>>40088334
>I have a coach but he thinks that as long as my snatch and C&J go up, squats are there for just extra volume (and i do progress on my main lifts, but not really with squats).
Listen to your coach

>>40088428
i understand

>>40088380
You should do it to nail all those yoga qts

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>whenever I sleep I dream of her or having an actual relationship with a girl that cares about me
>wake up and feel crippling depressed and broken for the next week

>>40088494

Gotta stop putting the pussy on a pedestal, man

>>40088520
It is what it is, I don't believe you ever stop loving the first one.

>>40088520
how would i do that?

>>40088565

You stop doing it. Getting laid, or having a relationship, or being madly in love are all great feelings, lad, but they do not make your problems go away. Nor does having a those experiences suddenly turn you into the person you always wanted to be.

My best advice to someone looking for love, is to first learn to love yourself, and get a really fucking heavy deadlift.

I have no life and if I'm off work I like to doss around in the gym for as long as possible.

What exercises can I throw in at the end?

Stuff like facepulls

>>40088520
You start browsing /r9k/

>>40088538
>you never stop loving the first
Uh yeah
Yeah you can
Especially if you upgraded

>>40088494
Beta

>>40088597
Facepulls is a good idea
Curls

>>40088597

Perfect time to do some mobility work, lad.

>>40088597
cardio

>>40088611
I don't believe you.

I'm jaded and basically heartless, still get a twinge in my heart and melt whenever I see or talk to her.

>>40088622
Must be hard being weak

>>40086920
Why does she have two right hands and a penis for an index finger?

Can anyone give me some advice about working back into lifting after an injury?

I hurt the lumbar region of my back a couple of weeks ago while low bar squatting. I'm new as fuck and I'm pretty sure I lifted too heavy for my form and went too deep. I took a week off of pretty much all movement (working from home) and iced religiously. Lately I've been doing some core and lumbar strengthening exercises I got a long time ago from PT for a similar issue, as well as going on walks a couple times a day and it feels a lot better (no pain), but there's still a tightness I can feel throughout the day. How would someone work back into lifting after this, besides staying really light and practicing form a lot more? Should I give it more time?

>>40088657
>Must be hard being weak
I believe I actually prefer it this way.

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>tfw completely stalled out on The Texas Method cause I absolutely refuse to gain weight at 220

t-t-time for memeko :/

>>40087486
>Are you doing 5/3/1 + Joker + Back-offs + BBB?
I'm doing 5/3/1, then an AMRAP Push Press set with the top weight (used to do first set last, but trying to mix things up), then maybe a back-off set depending on how I feel, and BBB on the other upper day.

Got bullied by Isley last time I posted my form so does this seem acceptable

>>40088703
That's good you probably shouldn't get obese for a sport that you're garbage at regardless

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>>40088747

|
>

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>>40088754
> that you're garbage at regardless

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>>40088754
i will fucking beat your ass boy!

>>40088747
looks fucken good to me

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>>40088747
this is you

>>40088747
Post a heavier set for a form check Tbh

>>40088797

So do I need the bar lower on my back and more forward lean

>>40088582
>Getting laid, or having a relationship
I know none of these feels

Holy shit trump just got fired at HAHAHA

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>>40088822
well are you doing powerlifting or not?

tfw sister said I have a big ass

Do girls like it?

>>40088861

I'll try and get it lower but It always feels like it's as low as it will go

atm I just want to not snap my shit up

>>40088876
no

t. my ass is fat

>>40088876

Yes, girls like a big, strong, juicy ass as much as men do.

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>>40088861
>that form

>>40088905

perfection

https://www.youtube.com/watch?v=7TB0PpIGcX0

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>>40088905
its good isnt it

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>>40086920

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>>40088915
>>40088927
Absolutely sickening, death to America Tbh

>>40088915

that GOM at the end lmao

the memes

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Reminder that this is how real men bench

>>40089026
Full of steroids? I don't think it is

Whenever life gets rough

I remind myself that I could be Isley

holy fuck the milk kek

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What does my total have to be to get a gf like this?

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>>40089346
Greater than 375, but less than 415.

Under is pathetic and autistic, over is pathetic and autistic as well.

How often do you guys switch up assistance, and how important is it in 5/3/1?
I've been watching the Bugenhagen and I want to have more fun in the gym and not be so robotic in my approach. I'm still planning to hit the main lifts as usual, but everything after I want to switch up more.

>>40089367
>>40089346
>What does my total have to be to get a gf like this?
*wilks score

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>>40086235
Can someone check my deadlifting form? I started getting back into it again and I want to feel safe.
Thanks boys, it's only 130kg don't hate

>>40089103
It's never so bad it couldn't be worse, I guess.

>>40089367
Oh jesus

>>40089380

There's a lot of things wrong with it desu

For a start the bar completely comes away from your body and your head is looking up.

>>40089380
The bar rolls AWAY from you when you start the lift, and remains far in front of you throughout the lift. You're losing several kilos on this.
Also why do you have your neck like that?

>>40089408
>>40089409
Isnt looking forward supposed how it's done?
What should I do to improve those flaws?

>>40089380
JESUS CHRIST THE NECK

>>40089380
I'd work you you leg / hip strength. You legs are almost completely locked out too early, causing you to lift the weight with your lower back.

>>40089440
Meh, people like baelyev (or whatever) do this too. Kind of leading with his head. I don't do that but it's not objectively bad either

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>>40089433
Your head is supposed to follow the red line, because your spine continues up your neck.

>>40089493
NECK DRIVE

>>40089380
mirin shoulders over the bar, could probably do a half decent clean pull in a few weeks

>>40089367
whats her name again?

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>>40089084
saw your 280x2, do you think it would be easier if you were more flexible? I know the suit basically holds you in position but it looks so fucking hard for u to get into position

>>40089491
I'm the guy, it's natural to me, I heard Pete rubish also say that he prefers to do this, I think my neck is a little too far bent back but I will probably keep this way, if I look down I feel like doing the cat back.
>>40089483
What should I do about that? I squat 105 for 4, my legs aren't too strong but I feel like they're ok, how can I improve this? What exercise or how do I work this flaw out?
>>40089656
I have very good mobility, but I guess I shouldn't mix the clean and deadlifting up

Been doing a bit of brosplit PPL but want to do more powerlifting oriented training

My lifts are roughly

Deadlift 160x5
Squat 120x3
Bench 100x2

at 70kg bw

What routine should I do?

Was thinking of doing something simple like this

>>40087217

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>>40086235
>tfw this guy has the same deadlift number as my pic related even though my pic related doesnt give af about deadlift number and is more than 50 lbs lighter

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How do I git gud on The Press?

>>40090027
clarence is a roidaroo though and isnt obese.

>>40090042
he is also vegan

>>40090027
>this
>natty
How does anyone believe this shit, he looks almost bigger than Klokov, in fact isn't he bigger than him, Klokov is 185 right and this guy is a manlet

>>40090230
have you ever seen a gymnast? he trains like gymnastics on top of lifting.

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>>40090258
>anyone in olympics
>not on roids

>>40090041

Treat it like you would bench press.

>>40090363
but my bench is shit too

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>>40090377

So is mine, anon.

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>>40090377
iktf
>some dyel normies who can barely pull themselves up 5 times bench 100 for reps
They cant keep getting away with this, it's not fair.

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>decide to start doing "date night" with gf so we have scheduled time together (her school schedule is very busy)
>move around lifting schedule so my only rest day is on Friday
>just started cutting, but plan my "free" meals to be on weekend evenings so we can eat together
>she dumps me on the first Friday with the claim that she doesn't have the time for dating

I was sad at first, but now I'm kinda mad.
I can't even train, and this city is shit, so I just have to sit around wondering what to do with myself until tomorrow.

Talk to me about training, plg.
And where to get a new qt3.14azngf who isn't selfish.

/blog

>WAWTT
>WAWET
>WAWLTT
>WAWFT

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im breaking gender norms xD :3333333
my butt? STINKY!

i put BIG OLE DILDOE in mine butt

big ol butthole very easily fit and dick

loose a bit from anal destruction but.....u cant stretch assholes and make them looser dude thats a myth

>>40090230
Klokov is 105 kg weight class, walks around 110-115

Clarence is 94 kg weight class, walks around 97-100 kg

So no,klokov is bigger

>>40090391
V O L U M E

>>40090466
2/10

I would suggest trying to copy the condescending attitude and long-winded paragraph structure next time.

>>40090457
Read a book nigger

>>40090457
>WAWTT
Resting

>WAWET
Burrito bowl and jamaican beef patties

>WAWLTT
Kings of Leon

>WAWFT
Happier than usual

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>>40090457
>move around lifting schedule so my only rest day is on Friday
>lifts 6 days a week

>>40086264
JOUKO

>>40090457

God damn anon, that shit sucks.

>WAWTT
Had
4x6 paused deadlifts
4x12 facepulls
4x5 OHP
4x6 incline DB bench
4x6 DB rows
3x10 dragonflags

>WAWET
Going to Wolf's Ridge, gonna eat some good food and drink some good beer.

>WAWLTT
Going to see Starset tonight. Gonna be a good concert.

>WAWFT
Feeling good, little tired though.

>>40090494

Doing flat bench three times a week, spoto pressing once, close grip benching once, and incline benching once. What more do you want from me?

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>>40090457
>/blog
Bitches ain't nuthin.

>WAWTT
Squat 4x5 at 355 lbs
Bench 7x2 at 270 +slanger singles
Weighted chins
More bench 3x10 at 190
Curls, face pulls.

>WAWET
Chicken breast medallions in bbq sauce, probably make a wrap.

>WAWLTT
Shitty radio rock, because I'm not a bitch.

>>40090555
M O R E V O L U M E
Also, arch harder

>>40090555
More curls.

Heavier rows.

>>40090616

I'm progressing so I think my current level of volume is okay. Working on the arching part and general technique though.

¯\_(ツ)_/¯

>>40090616
Shit advice,
Also poorly worded

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A
3x4 Dips lighter
5x5 lowbar 80-90%
5x5 OHP 80-90%
3x3 Push Press
4x6 Dips

B
5x5 RDL 80-90%
3x8 Hip Thrust
5x8 Widegrip Pullup
3x4 Hip Thrust
3x6 Chinups
5x10 Curls

C
OHP 3x4 use your current 5RM and add 1-2kg, then do 3x4 with it. Add 1-2kg every week.
Dips 5x5
Snatch Press 5x4
Dips 3x4
Curls 6x8

D
Squat 3x3 use your current 5RM and add 2kg, then do 3x3 with it. Add 2kg every week.
Deadlift 3x3 use your current 5RM and add 2kg, then do 3x3 with it. Add 2kg every week.
Hip Thrust 3x12 (if skipping E, do 5x10 instead)
Squat 3x6 75-85%
Hip Thrust 4x4 (if skipping E, remove this one)
(if skipping E, add 3x8 chinups and 5x6 curls here)

E
Widegrip Pullups 3x10
Chinups 3x8
Barbell Rows 3x6
Curls 5x6
Curls 2x4


This was the advice i was given by trappy for hypertrophy. I need to switch out deadlifts and weighted hip thrust and need a juicy ass what shoild i choose that wont overtrain my legs from squats days before?

Was supposed to be at work at 8, didn't wake up until 1:30.

Who /NEET/ here

Someone is going to be begging for a discord invite in less than a week.

i desperately need a belt in order to improve in squats and ohp but i want to be as natural as i can and i feel like buying a belt, having a belt lying around and using a belt is way too try hard.
as in when someone sees my home gym hed say "wow anaon you use a belt? you must be moving real numbers haha!"

i just want me, the barbell and the weights.

the only help i accept is chalk.

also when i have to lift stuff in real life i dont have a belt either. not using a belt forces my body to strengthen those muscles a belt would support. so basically the core.

rate my mental health

>>40090699
>not using a belt forces my body to strengthen those muscles a belt would support
LITERALLY the opposite you dumb nigger

>>40090708
but im bypassing the core, no?

>>40090715
Abdominal muscles are more activated using a belt. Obliques are slightly neglected, but it's fairly negligible, and if it truly matters, just do some oblique isolation accessories 1-2x a week.

>>40090737
>Abdominal muscles are more activated using a belt.
how?

>>40090747
Try to contract your tricep against nothing
Now try to contract it while pushing against a wall

Which one felt like you got a more complete contraction?

>>40090747

There's studies that show that the muscle activation of your rectus abdominus is significantly higher when you wear a belt, meanwhile the activation of your obliques is lower by about the same amount. You should wear a belt for most, but not all of your training.

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>>40090027
>>40090042
also look how much clarences face has changed
he has very developed jaw and masseters
common side effect of abusing high androgenic roids

>>40090510
>book
Good idea, actually. I'm watching HIMYM on Netflix right now, but I have a few books I've been meaning to read.

>>40090545
I actually lift four days per week, with one cardio day, and I'm adding another one for the cut. No need to panic.

>>40090555
Why did you have facepulls that early in there? Or is this not the actual order?

>>40090614
>Bitches ain't nuthin.
Damn straight.

>Shitty radio rock
Is there even any other option on the radio?

>>40090665
I think you got rused, friend. That program is... I don't have a word for it. Really fucking weird, I guess. Looks like something you'd get out of someone who's only been lifting for a few months.
Why don't you do a hypertrophy program that's already known? PPL, Arnold split, PHAT, any powerlifting program that has size involved (5/3/1 BBB or monolith)... There are plenty more than that.

>>40090737
Help I can't tell meme from fact anymore especially on this website. Can you explain how a belt actually strengthens your core quicker than beltless training.

>>40090760
>>40090768
i understand. so basically nothing speaks against a belt?

>Everything you need and want: www.powerliftinggeneral.com
>doesnt tell me what belt to buy
[spoiler]i also need to be told how to wipe my buttocks[/spoiler]

>>40090770
i snapped my shit during that kind of squat. his form when coming up looks painful. he was lucky not to snap shit there

>>40089380
bar is like half a kilometer from your body away

you gonna hurt your neck when you dont look neutral

you odnt brace your core at all (take a deep breath)

your hips shoot up

and probably more stuff

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>>40090747
>>40090779
http://strengtheory.com/the-belt-bible/ , check the abdominal section. No one said anything about strengthening anything "quicker" though.

>>40090777

I like to do facepulls before any pressing to help warm up and get some blood flowing into my shoulders. It's a lot comfort than doing it after I'm my experience.

>>40090787
>>40090779

http://strengtheory.com/the-belt-bible/

Everything you need to know about training with a belt.

>>40090787
Don't go to that website, you'll get malware

>>40090787
Beltless training isn't useless. It is good to learn how to efficiently coordinate the contraction of the various core muscles. If nothing else for those times in real life when you are doing something functional, so that you know how to effectively contract those muscles either way.

Also good to learn so that if you ever do break, lose, or forget your belt you aren't totally SOL.
Also helps to learn how to better control and stabilize the bar because obviously it's more difficult to do so without a belt. Get dat dere coordination up.

But the arguments for NEVER training with a belt are pretty much universally retarded.

Has trappy left? PogChamp

1x5 deadlift at 90% of brand new max done. Holy FUCK lads, never has anyone wanted a fifth rep as bad as i wanted that. My shins are in hell rn

2x5 to go.

>>40090820
hmmm looks like im not getting a belt

>>40090837
thank you

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>>40090852
>forgot to wear long socks
Send help.

>>40090857
>hmmm looks like im not getting a belt
Do whatever the fuck you want.

A belt is not required for powerlifting competition. So feel free to compete without it.

You don't necessarily sound like the kind of guy that wind up competing anyways so what does it matter.

>>40090917
>so what does it matter
my spine hurts during ohp no matter how hard i bore my toes into the ground, no matter how hard i clench my buttocks and mo matter how hard i contract my abdominals and i feel a belt would help me stabilize and concentrate on getting the weight above my head

>>40088582
/fit/ is living proof that deadlifts don't equal happiness

Deadlifts equal big traps, big waist and possible back snap

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>>40086633

>to intelligent
>to

>>40090948

Have you been doing any significant core or lower back work, anon? Some hanging leg raises or dragonflags go a long way.

>>40090963
>implying anyone on /fit/ outside this thread has a heavy deadlift
Coincidentally, this thread is also full of normalfags with gfs and happiness... hmm...

>>40090948
Why not just try not to be a retard?

Work on directly strengthening your abdominals

Lower your pressing weight and do more volume.

If doing lower weight still hurts your spine then stop fucking doing it.

>>40090971
>>40090989
thank you

>>40090948
>my spine hurts during ohp
You have shit core strength. That's the only truth.

>>40091002
shouldnt squats, ohp and deadlift strengthen my core? i honestly dont think i have shit core strength.
i reckon its my genetics and hollow back

>muh genetics
yes

>>40091026

It's enough for a little while, but before long you'll need to actually do some extra stuff to strengthen your core,

>>40091026
Everybody is different. Some people can get really strong without ever doing direct abdominal work. Other people need to do it.

You'll have to think for yourself here. Does it sound like you need it.

>>40091038
>>40091040
okay, thank you

i will throw in hyperextensions and weighted situps

90% for 1x5, 1x3 (had to drop the bar to fight the rising vomit), and a final 1x5.
Twink in front of me who'd been catbacking 2plaet and glaring at me between sets loaded up 5 pounds more than me while i was putting up the weights. Tried to establish dominance, pulled it for 2@rpe11, slipped at least 2 discs.
I'm proud of him.

>>40091121
Why are you doing roidaroo programming when you're clearly not on roids?

>>40091166
Because it's there.

>>40091174
What did he mean by this?

>18 sets of bench today
>14 sets of bench yesterday
>Don't feel tired, chest just feels a tad crampy because I'm taking basically no rest periods
WEW

>>40091238
In all seriousness, because I've been asked this question nearly every time i post, I'm deeply interested in how far I, or people in general, can go by pushing the limits of conventional lifting beliefs.

I'm eating a frankly disgusting amount of food, I'm sleeping 9-14 hours per night, and I'm completing lifts that should be impossible. You can't do sets of 5 at 90%, even 80% is pushing it, everyone knows that. Yet that's what I'm doing. I'm eating several pounds of meat per day, in the neighborhood of 5k calories/day, yet I'm losing fat. I'm seeing how far I can go.

tl;dr I'm being irresponsible while I'm young enough to get away with it.

>>40091289
>I'm completing lifts that should be impossible.
You literally just said you failed a set today and nearly vomited.

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>its leg day
fuggin brudal DX

>>40091302
Yes. That is utterly in line with everything else i said.

>>40091289
>being irresponsible while im young enough to get away with it
m nigga my nigga my nigga
everytime i post the volume and the amount of work I'm putting in i always get people telling me im over training, but ive never felt overtrained since i started. I feel like if you really push your bulk, beyond reasonable limits, are young, male, and want it bad enough and couple all that with reasonable amounts of sleep the sky is the fucking limit.

How do you guys deal with ac joint pain? I'm sure I'm at a grade 1 right now, I don't want to make it worse but I don't want to give up bench press.

>>40091365
Yeah this exactly.
I don't know that there's such thing as overtraining, only under-recovering.
At the end of every single lifting session my CNS is so utterly fucked that I have tremors for hours afterwards. But after a 2000kcal dinner and 12 hours of sleep, I'm completely fine. I'm recovering just dandy. So why not keep pushing myself beyond preconceived limits?

>>40091374
Supplement with dumbbell presses, incline presses, overhead presses.
Take time off to recover, do some rehab, increase your mobility in the shoulder and do lots of research.

>>40091304
How are you? How have you been? How's training?

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>>40091443
alive
alive
I just lift bro splits these days

>>40091421
exactly. I always mean to say under recovering but i always forget, its a lot better of a way to look at it. im feel like im frying my cns a bit too but I'm confident i can recover. for me having some mass gainer and a half gallon of milk before bed lets me recharge like nobodies business, and hit the next day just as hard
i dunno, ive managed to push my squat from 245 to 325-335ish in about 4-5 months, so i dont think im overtraining, maybe thats just me

>>40088730
Do more backoffs, structured the way he lays it out in Beyond 5/3/1.

>>40091458
Have you come anything interesting with your life? Have anything interesting to say?
Is there anything you wanna talk about? Anything on your mind?
What's your current maxes? What do you look like? What are your goals? Are you still competing? Why are you here?

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All my joints ache and it physically hurts to walk now. I feel like my bones are about to break just doing push-ups.

Where did I go so wrong?

>>40091538
not enough k2

>>40091458
Norse pls

Every time you post I lose a little bit of hope for the future

>>40091538
You haven't been taking 3 IBUPROFEN A DAY C'MON

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>>40091538
You need to keep your joints healthy so you can cum inside your princess

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>You will never have your own team of girls to coach to glory

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>>40091548
>>40091669
Maybe I should start taking fish oil again huh. This is also unrelated but my poops have been awfully wet recently.

Think my body is trying to tell me to get on a pissening supplement plan of Fiber, Fish Oil and K2.

>>40091695
DELETE THIS

>>40091710
look at that little fucker trying to sneak a bench shirt into a raw comp

>>40091710
can't tell what gender far right is Tbh

Holy shit do I get depressed easy

>>40091787
eat more, sleep more, youre probably overreaching

>>40091787
Samesies

My SBD knee sleeves came in the mail I'm so happy

Tfw can't squat today cuz it's deadlift day

Tfw Boris isn't even letting me to do real deadlifts, but only up to the knees ree

>>40091847
ahhhhh

>>40091882
hey you know how trappy has it written as "deadlift from boxes"?

how high are the boxes?

>>40091787
Embraca Allah (saw), He will help you.

>>40091897
Uh I didn't know that I'm doing it based off the Sheiko app

The app has some days as deadlift from boxes at knee height so I'd assume knee high boxes

>>40091985

Silly question, but what is your bodyweight and max deadlift?

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*gnars furiously*

>>40092004
Why do you care?

Bodyweight is 68 and deadlift inputted max is 185 but I can probably hit more seeing as how easy my work sets are feeling

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>>40086488
>>40086381

>SI perpetually nags me mildly

Just a guess: You guys sleep on a soft bed.

>>40088876

Yes men's asses are hot

>>40091897

Pic related

>>40092021

I just wanted to confirm my pre-existing bias that the sort of scrubs on Sheiko in here and a bunch of unstrong lightweights doing entirely too complicated and advanced programming meant more for top notch lifters and not some FNG intermediate, that then marvel at how, after weeks of this silly programming, their shitty deadlift has increased 20 lbs to a slightly less shitty deadlift, even when a simple Texas Method style weekly programming would have given them at least that level of progress.

Thanks for helping.

>>40092023

>Just a guess: You guys sleep on a soft bed.

I don't know what constitutes a soft bed, but it usually is achier and stiffer when I wake up. Most everything is. I can try sleeping on the floor if you think it will help.

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>>40092066

I've had a trainee once who was dealing with very annoying SI issues. Sometimes he wouldn't be able to deadlift 100kg from the pain, and he used to lift 3pl8 back then.

His mattress was not only soft, but old.
He got a new mattress, a stiff one.
Hasn't had SI problems ever since. Not even a single time.

I reckon sleeping on the floor should have the same effect (if not better) for cheaper. It might feel awkward at first, but it's much better for your spine and SI joint than soft mattresses.

Just a guess, but might as well try. It worked for the people that have tried.

>>40090466
how are you holding up blueshoes?

>>40092107

My SI joint "problems" have not interfered with training in over a year, when I first did whatever I did to it. So it's not nearly that bad.

I'll look into some firmer sleeping arrangement. Perhaps on top of yo momma

>>40092107
What is a fun way to damage my health severely so I die young but enjoy every moment of living?

>>40086235
Why didnt he opt for more muscles than fat, he couldve lift more for less bw. Is he retarded?

>>40092143

Rugby.

And none of that sissy 7s or League stuff. OG Rugby Union.

is there some general all around mobility exercises you guys can recommend? mainly to improve all the positions in squat, bench and dl

or should i just pick exercises that target my weaknesses?

don't know where to look desu

Which meme program should I run next?

>5/3/1
>spotoshot
>Hepburn

>>40091538
your muscles are strong but the rest of you isnt conditioned for anything besides lifting weights

>>40092182
Hepburn with extra freq

>>40092181
>mobility exercises
Have you tried just stretching?

>>40092182
WESTSIDE BABY

>squatted on Tuesday
>150kg, 3x5, happy
>form wasn't the best (some forward lean) so aim to repeat it today with better form
>only get 4 reps for the first set, did one in the second and just racked it cause it felt horrible
Could this be because I only got one hour of sleep on Wednesday or because I'm a GDE fit for suicide? Should I go again next Tuesday for the same weight or deload 10%?

Also, what am I supposed to do when it's time to cut (feeling like a fat shit)
>

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Reply to this post and you will PR 5kg tomorrow and only tomorrow.

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>>40092195
Should I just go hard on a good mobility routine? I've been neglecting it hard and my body feels very tight.

Guess it can only do more good than harm either way.

>>40092223
Hello my friend

>>40092143
Drugs, alcohol, unprotected sex and driving recklessly on a bike and/or car.

>>40092215
Entirely sleep. I've NEVER had a good session on poor sleep. Not ever.

>>40092223

>>40092182
Sheiko

>>40092242
I got 10 hours last night, the 1 hour sleep was the night before. Does that still apply? I need to hear this

>>40092235
Do lots of lifts that make you feel good. My feel good lifts are:
Snstch grip deadlicts
Dumbbell flies
Back extensions (full ROM)
Meadow rows
Jefferson deadlifts

All of them free up my body in some way and make me feel nimble and free.

I haven't had an injury for months, or felt tight or shitty in forever.

>>40092023
>pic related
oh okay so just below the knees, thanks mate

>>40092253
Hmph, I'd wager so. I'd eat a shit ton, take 2 or more days rest and try again.

>>40092066
I have tried TM style programming and it did not give me gains

Though I could probably LP my deadlift, I can't do so for my squat and bench anymore so I'm just doing a whole prep cycle of Sheiko

A month long training block for 5-15 lbs on each lift isn't bad

Sheiko progression is simply too slow.

Why does this fundamental flaw never seem to be addressed?

2 months to peak? UMMMMMM

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>>40092268
I'll try that and also incorporate mobility stuff. I've neglected it in the past but the joint pain is really getting to me now.

Just looked up Meadow rows and they look really fun tbqf

>>40092209
That's what I'm thinking. I honestly don't like the idea of 80% all the time on squats, but I am ok with the idea of doing bench at that. Not sure
How is do deadlift though.

do you have any recommendations for how you'd lay out a Hepburn with extra frequency

>>40092210
That's almost too memey. I'd actually consider it if I had access to equipment n sheeit

>>40092285

i got 22 lbs on bench and squat, 33 lbs on deadlift

running second cycle now, end of week 2. interesting to see how it compares to the first cycle

>>40092182
Seconding Westside.
5/3/1 isn't even a meme, if you want to meme you have to BUILD
THE
MONOLITH
or drop 5 bucks to get Wendler forum access and do Krypteia.

>>40092308
I enjoy meadow rows because ttbh stretch out and free up my lats a fair bit.
High rep back extensions and SGDL have never made my back feel so strong and limber. I would recommend them to anybody.

As for stretching, keep it light, just keep everything limbar and mobile and incorporate lifts that free up your mobility and stretch your muscles (when warmed up from lifting) into your normal training.

When doing it for mobility and stretching it doesn't necessarily have to be heavy!

>>40092307
The routine does not determine the rate of progression, I've seen people who ran the over 80kg 3 day routine put anywhere from 20lbs on their squat to 40lbs on their squat. That's great progress for 2 months of volume.

>>40092326
If my deadlift 1rm is 385 and my bench 1rm is 255, should I just kill myself?

I've been doing sheiko for deadlift but I feel like I can just run gnuckols 1x beginenr deadlift and LP it that way

>>40092333
UMMMMMM OKAY sure you have

Don't forget everyone on here I'd a GDE and never runs a program properly

SO........... Is it so wise to recommend Sheiko???????????

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>>40092307

>run 1 month
>test new maxes
>gain huge progress

That's why no one addresses that "fundamental flaw". Cause it doesn't exist.

>>40092143

Loving.

>>40092326
I'm hoping to get 5lbs on bench, maintain squat, and maybe 20lbs on deadlift

I'm cutting rn so that's fuckin me up

>>40092349
ummmmmmmmmm

But

You're

Not

Doing

The

Program

UMMMMMMMMMM

And

You'll

Make

Literaly

Gains

>>40092354

what are you bench max and what program are you running?

sort of a low goal, since sheiko is great for bench

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>>40092359

There's no such thing as YANDTP with Sheiko.

>>40092349
But its slower than TM

>>40092372
Max is 115 kilos, I'm running prep cycle 1 of advanced large load, then I'll test maxes

>>40092383
UMMMMMM no you are not doing the program as written?????????

If I do Sheiko will I look like isley? No offence but he looks crap even when cut

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>>40092389

No it's not.

For example, let's take colombiangirl, who recently finished a cycle.

If she had done TM, she would have increased her bench by 8kg at most, but realistically by 5-6kg, for a month's period.

She did sheiko and gained 14kg in one month.

There's no such thing as slower or not.
The difference is TM has lower volume but more frequent intensity, sheiko has higher volume and less frequent intensity.
Each program is useful at a certain point, but there's nothing determining that sheiko will be slower than TM. Just because you're not testing your max every week, it doesn't mean you're not getting stronger every week.

>>40092393

Sheiko specifically tells you NOT to do the program as written.

>>40092392

cutting on sheiko is not a good thing regardless

also, the genius of sheiko is that you get mindfucked in regards to how difficult you think a session will be.

something that looks easy will be hard and something that looks hard will be easy (relatively), which is definately the case when testing new maxes. the weight will feel too heavy almost, and you wonder what you got yourself into, but then you execute the lift with surprising speed

i don't know. can't explain it that well. people who have done sheiko know exactly this feel

>>40092317
You can do conjugate programming with just straight weight.
The normal applications of bands and chains are generally targeted at weak points relevant to equipped lifting (top of the bench, top of the squat), so a raw lifter doesn't lose as much by doing other stuff. A raw lifter will generally do pause reps or dead stops or something in their place.
But yeah, it's kind of not applicable unless you're somewhat advanced. Probably do 5/3/1.

>upper body completely recovered, blew through bench pyramid
>lower body struggling with 75% squats
EXPLAIN

>>40092317
>>40092428
By the way, I'm not saying don't do conjugate. It's fun as fuck.

>>40092436
>lower body recovers more slowly than upper body
Sounds pretty normal. Where's the confusion?

>>40092427
I'm almost done with week 2, so far deadlifts are really easy, bench is eh, squat is pretty hard (but I got sleeves which should help)

>>40092449
I literally didn't take a rest day, did 14 sets of bench yesterday and 18 today, did upper accessories and had literally no issue. Deadlifts felt @6.5 from the floor and @5 from blocks yesterday. Squats just don't want to cooperate with me.

which sheiko for 220lbs straight white male?

>>40092459
Happens to me, too. I need more time after squats than just about everything else, even deadlifts.
I can do squats 2-3 days after deadlifts, but squats demand 3-4 days before I can deadlift properly.

>>40092490

>>40092490

>>40092490

Neeeeew

>>40092499
put ur trip on esme

Can some of you post videos of people doing some, power cleans, cleans and jerk with good form.

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>>40092558

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>>40092573

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>>40092587

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>>40092598

>>40091251
What program are you doing

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>>40092612

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3MB, 837x560px

>>40092666

File: Liao Hui 190 C&J.webm (1MB, 540x540px) Image search: [Google]

1MB, 540x540px

>>40092682

File: Kaz slowmo.webm (2MB, 1280x720px) Image search: [Google]

2MB, 1280x720px

>>40092693