/plg/ Powerlifting General

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SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

>Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/

>Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

Dietmar Programs (translated by c’’,)):

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>Volume program:
https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

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Reminder that if you have participated in a meet, you can link me to your video or post the webms and you'll be added to the celebration thread dedicated to the competitive lifters of /plg/.

Current lifters (videos of the lifts):

Bodorio
Alex
Isley
Twink Alex
Mystery Anon
Virtus
Bryce
Benchbro
Boardshorts
Norsefat
Haack
Kbooey
Tzekk

Special mentions (pics only):

Poutine
Cheekie

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>not tired
>kinda want to go to bed so I can get up early enough to lift before going to work tomorrow night

this is an akward place to be

>>40213803
what to use instead of incline and decline bench on sheiko?
gym does'nt have them

>>40213951

flat bench,dips,ohp

How do I decide between sumo and conventional

>>40213975

Try both and see how it goes?

Can anyone recommend a routine that is 4 days a week. And has a lot of heavy singles/doubles. Currently doing 531 BBB. 110/175/215 (75 bw)

tfw finally able to bench 100kg for reps, changed routine from 5/3/1 to 6 week periodization and the gains are way better.

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that's it. i never want to talk about tech or programming ever again!

REEEEEEEEEEE
i just want to deadlift and OHP only

fuck squats, fuck bench

im going strongmen mode

>>40213996
monday heavy squat + dl variation
tuesday volume bench + accessories
thursday heavy dl + volume squat
friday heavy bench + accessories

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freakin lost it when rip starting yelling in his ear

>>40214354
Link
We don't know what you're talking about

>>40214365
https://www.youtube.com/watch?v=e8zyw3fXZes

its at the end lol

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HOLY SHIT

>>40214380
Rippetoes replies in the official SS forums are great too.

He just smacks niggas down with no remorse.

>>40214380
think he had a bit too much whiskey for that one

>>40214008

it's almost as if 5/3/1 is a program with monthly progression or something

>>40214340

crossfit boxes hold meets that do only deads and ohp I think. They used to be my two best lifts too but I haven't gone over 85 ohp in years

>>40214728

ok yeah I have no idea what I was supposed to be saying on that first reply. I'm going to bed.

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>4chan advert banner ITT

I didn't know trappy doubled as a Russian dating girl.

why does every jap use max width on bench/dl or squat

it looks horrible
https://www.youtube.com/watch?v=Z0_qwY4Dhs4

>>40213803
what did you mean by usapl doesnt have a junior class??

*strolls into thread*
so lads, i deadlifted 160kg the other day
i know, i know. I think I'LL be taking charge from here on out.

>>40214970
come back when you get 500

Going to a sick party soon
Gonna drink and fuck bitches

Who here /young and bad decisions/

>>40215044
Why can trappy post here then? He barely deadlifts lmao1pl8

>>40215126
great point.

Would some kind of mass gainer be a good breakfast?

For example, one scoop of Serious Mass has 25g of protien and 126g of carbs for a total of 625 calories

Low fat, high carb and high protien. Personally fat disagrees with me, i just ate a pile of duck today and i feel awful from the fat

>>40215163
maybe a less extreme breakfast would be in order, but a more regular weight gainer still has 230 calories, 33g of carbs and 22g of protein

>>40214304
?

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>>40215163
you could just do some regular protein and oats

>>40215163
>>40215177
>consuming weightgainers
are you the same goof that has like 8 different supplements

Heres what I eat every breakfast

4 eggs 1 banana pancake
4 slices of toast with cheese
1 oatmeal

thats already 1000kcal

>>40215100
have 9am lectures every day this term, shit sucks
hate waking up with a hangover at like 7am

>>40213975
http://www.strongerbyscience.com/should-you-deadlift-conventional-or-sumo/

''To determine which deadlift style will be best for you, just train both of them for a few months, and stick with the one that’s the strongest and most comfortable with submaximal loads. If that style is weaker with maximal loads, then it’s easy to identify the specific weakness that’s holding you back.''

>>40215163
Shoo shoo gay goblin

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>>40215222

>>40215100
Good lad. It's not a bad decision you mong, as long as you don't do anything you'll regret in the long term.
You gotta live a little

>>40215308
Autism?

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Inshallah Brothers

>short arms
>can never progress bench
Seriously considering dropping it temporarily, and just doing a month or two of OHP.
Fucking hate bench for fucks sake.

Yeah yeah eat more lol so helpful ahahaa

>>40215869
how wide do you grip

>>40215902
Ive tried pinkies on ring, middle finger on ring and max grip.
Strongest is max grip and that's what I currently do.

>>40215673
Muslims are known for their particularly high gender standards.

>>40215914
the fuck is max grip

you mean max width?

>>40215673
That bitch doesn't even make any sense, being a tranny is not a sin in Islam - being a faggot is.

>>40215934
Retard

how do you guys keep your shoulders healthy

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>>40215941

>>40215943
What's wrong with them?

>>40215943
Deadhangs from pull up bar and face pulls

>>40215940
>being a tranny is not a sin in Islam
only a neutered tranny.
dickgirls and crossdressers are haraam.

>>40215978
mine is aching for some reason now never happend before

>>40215940
>being a faggot is.
not if the balls don't touch.

How do you lads rotate a video from your phone.
I recorded myself squatting for the first time today but the phone was held upright and so the video is on the side and hard to get anything out of.

Impossible challenge

BYBSDIHTGATLTWMFYTSE

Each letter is the first letter of every word of a lime of a song.
Gues it and I'll reward you BIG.

>>40216095
Oh wait I fucked it up

>>40215943
warmup
>band ytwls
>roll thoracic, delts and pecs as needed

during bench/squats
>try not to have shitty form

at the end of every session
>some pushups and back work at whatever tempo feels good for 50 reps each

>>40215596
True, I'm very excited to get dem der mires

>>40213770
Would this be allowed in the IPF? Isley?

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I can't get enough of trappy.

I have already accepted the fact that she's not going to be everyone's lover but just watching her being herself while being pretty, funny, informative and friendly is a pleasure of its own.

Trappy is addictive.

I agree that this has a potential to become disruptive to PLG. Even though I like both trappy and lifting, not all trappy fans might be into lifting. So maybe we should get a thread on some slow board dedicated to the joys of having trappy with us?

Trappy for rainha!

>>40215100
> 22
> invited out for drinks or to party
> never go
just not my thing. I don't plan on doing any of this when I'm older, so I don't do it now.

> SPORT of powerlifting

Tell the ISS to quickly grab my sides before they go out of orbit

Roommates girlfriend is very clearly physically intimidated of me.

Am I a big guy or do I give a rapist vibe to her?
Im very confused.

>>40216226
I'm 4 years younger and it's not my thing either, I'm doing it because I figure I won't be around forever, may as well.

It's a very big party, lots of degeneracy, girls as young as 16 will be there. (Mostly 17/18)

Exciting

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Who else /fraud/+/plg/ master race

>>40216229
as much as of a joke this sport is, its just as much of a sport as running/sprinting/jumping is

The only sport where you can be obese, retarded or both and still perform

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>you now realize /plg/ is mostly high school kids

>>40216280
>as much as of a joke this sport is, its just as much of a sport as running/sprinting/jumping is

No. It's not.

>>40216281
Always has been you retsrd

>>40216296
How isnt it

Running etc are all basic skills just like lifting an heavy object is

>>40216302
It isn't a sport because I don't like it.

Alright fuck it, I'm dropping bench for 1-2 months in favour of OHP and dumbbell bench.
Then I will re learn to bench.

>>40216261
that just doesn't justify it for me. if it's not my thing, and it's not something I aspire to, why would I do it? I only do things that are beneficial to my goals.

>>40216373
Sure, I'm telling you why I'm going through with it, despite being very like minded. I just want to try it, see if I like it pretty much.

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https://youtu.be/DwEj7g--UPQ
First time squatting today. Man that was terrible.
Please tell me everything you can about how to improve.
Some questions:
> How do I gain the necessary shoulder and elbow flexibility for get my arms into the proper position?
> Is it okay to squat barefoot if I don’t own any non-squishy shoes?
My friend’s powercage is thinner than standard. So I couldn’t put my hands out as far as I would have liked. I think I may have also had the starting position one notch too high.

>>40216302
the first olympics literally just had running and wrestling. If anything, these two are some of the most deserving of the name "sport"

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>>40214380
>>40214396
>>40214401

Rip released a whole book compiling his funny replies on the internet kekkk
Mean ol' mr. gravity

>>40214954

Look in their website.

>>40215673

kekkkkkkkkk
I'll just leave this here:

Catholics (total) 125.518.774
Protestant Churches (total) 26.184.941
No religion 14.492.403
Spiritism 2.287.401
Other Christian (total) 1.540.064
Umbanda/Candomblé (mixed African/Catholic/Spiritism/Native) 525.013
Buddhism 254.873
New Japanese Religions 151.080
Jews 86.825
Islamic 27.239
Hinduism 2.905

>>40216659
what were the TM intensity day rep variations again?

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>>40216665

Pic

>>40216566
You'll get the mobility without any extra work. You don't have to wear anything, but you might struggle pushing through your heels.

>>40216641
Wrestling isn't in the olympics, so it's not a sport. Running is just a bunch of auschwitz survivors competing in who can get the best drug doctor team to keep them safe from WADA. Neither are sports.

>>40216566
>How do I gain the necessary shoulder and elbow flexibility for get my arms into the proper position?
The door-stretch has helped me with shoulder mobility.

40 x 3 ohp is RPE10
but I can ohp 60kg?

Is 2Suns 531 LP the best novice program ever created? I think so.

SS/SL/GSLP/ICF can suck my 2 inch dagger dick

>>40216698
>Wrestling isn't in the olympics

what did he mean by this

I just started squatting and it's killing my hip flexors. Does it take time for your hips to get used to squatting?

combat winter depression with unabashedly hedonistic big boi bulking

balance summer's bliss out with despondent sadboi cutting

>>40216788
Novice does not need that much volume.
Novice does not need that many low rep sets.

>>40216641
Yea and it also had chariot racing.
So Nascar is a sport.

Why has everyone gone liberal these past few months

I can't take it anymore

>>40216686
Hi trappy I did squats today with the high bar mid/lower trap bar placement and everything felt amazing, even with 3 hours of sleep and sore legs. This bar placement makes squatting feel so natural, and for some reason its easier to find the perfect depth, just below parallel.

I have a question about (conventional) deadlifts. I tried high hips today and it went very well but im not sure if what im feeling is correct. The first few inches off the floor are hard but as soon as I hit mid-shin it's piss easy. It literally feels like no effort after that point. Is that what I should be feeling? I have long memurs btw. Thanks and Im taking a nap now so sorry if I dont respond

>>40216983
so is this lower than regular high bar?

explain or link post pls

>>40216976
Hard to argue with that logic. Though, to get your "steed" to go faster no vigorous whipping is required these days. You just push the gas harder.

Also, are you sure you aren't thinking of the chariot races in the colosseum?

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>drinking a 16.5% beer in the middle of the day

Lmao AMA /plg/

>>40217023
I'm sure of it. There was 4 horse and 2 horse as well.

>>40217058
Also the winner of the medal wasnt the one driving the chariot. All of the glory went to the guy who owned the horses and sat by and watched.

>when you see a girl you wanna fuck but she has pink hair
Fuck lads

>piggy nose
>roundish face
>slim figure
>bangs

So perfect

>>40217077

>fuck
>not gf

I fail to see the problem.

>>40217099
True say
Just saw her walk out the gym with her BF thou lmao he must be some sort of cuck

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>>40217077

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>>40217092

ikr

>>40217126
no bangs

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Arnold? Says make a straight line.

I? I say straight lines don't exist in the real world.

>>40217146

you are a disgusting excuse of a man

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>>40217134

>no bangs

Is Trappy actually a trap? Looks pretty convincing.

>>40217146
Blueshoes is the best part of /plg/.

I hope you achieve all your goals buddy

>>40217225
This
He's a god

>>40217212
No. It's someone using a girls Facebook pictures.
The guy who does it most likely is Brazilian and does some coaching but the images are not him.
When someone found the real trappy (livia) she said vehemently she wasn't trappy and even took a time stamped photo that she wasn't trappy.

>>40217225

I wouldn't call him the best, but he's definitely the most entertaining.

>>40217242
But livia may be trappy and by denying that she is trappy she's giving herself plausible deniability if somebody started contacting her friends/family

>>40217242
>>40217298

Not this shit again... The mystery has been solved already, go home.

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>>40217146
>blueshoes is still not on HRT yet
What is he waiting for?

>>40217321
What's the solution? I haven't heard

>>40213803
>spotter wearing sandals
>his back looks like it belongs in St. Louis
I don't understand competition lifting, enlighten me plz

>>40217333

trappy = livia

>>40217321
I'd like to know too. I completely missed this.

I am trying to nap while listening to chill music but every time I close my eyes I feel incredibly alone like I'm the last person on this planet.

Weird.
But I'm too tired to keep my eyes open...

>>40217366
Okay trappy.

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The bf lads

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>>40217363

USPA :P
It's not as professional as the USAPL, vid related (IPF affiliate)

>>40216983

Sounds like you found the correct place to set the bar for highbar squats :3

As for the deadlifts, I'd say for most people the initial part is the hardest. So it's not that weird that it's where you're struggling.
Make sure your hips aren't too high to the point where you're doing a SLDL though. They should go to their natural height as soon as you start pulling.

To get stronger at the initial part of the deadlifts, do deficit deadlifts and deadlifts to the knees. And squats.

>>40216821

It's either femoral anterior glide (most common) or a hip flexor strain (not as common).
Give it a google, they have plenty of articles explaining how to fix it.

If it's currently inflamed (as in, hurting when you're doing other stuff), let it rest for a couple of days and apply some ice.

>>40217377
I love that feeling

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Is it possible I have a genetically weak chest?
How could I possibly know?

Stats
60/90/160/180

>>40217455
it's definitely possible that there's something wrong with your chest.

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>>40217455
Those gyno nipples can't be real lmao

>>40217484
How can I find out

>>40217455
Holy fuck tell me this is bait and that pic isnt you. Those look like fucking udders

>>40217455
hop on gear

cant possibly get any worse

>>40217520
He could turn into one big man tit

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what are you

>training
>eating
>listening to
>feeling

today?

>>40217455
Holy fuck I thought gyno was a meme. This is some next level shit, do you lactate bro

>>40217547
No trenning today and deload the rest of the week in prep for project momentum.

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>>40217547
>nuthing, rest day
>gonna make some spinach eggs benedict
>the sound of my own shit hitting the toilet water
>feelsgoodman.djvu

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>>40217547

Hey und, have you participated in any meets yet? >>40213803

>>40217547
>fullbody allday desu
>pasta with bacon and some weird sauce
>slipknot and RATM
>feeling amazing

>>40217455
Mirin meatball nips

>>40217547
>training
squat and bench

>eating
oatmeal and scoops for brekky, instant ramen with eggs and milk for lunch, probably a whole pizza for dinner

>listening to
Mechanical Bull by KoL

>feeling
nothing, which is a nice change of pace

https://www.youtube.com/watch?v=Wmjpp0_6kb0

POST PUMP ASF PR SONGS

YA

>>40217547
>Training
Nothing because it's currently 5:36am and I haven't slept. It's okay I'll just work in today as my rest day
>Eating
Weetbix, shakes, fruit and meat.
>Listening to
Smashing pumpkins in the gym, otherwise Nick Cave
>Feeling
Cheaty

You?

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>>training

Bench squat bench

>>eating

Oats, selfmade egg salad, rice with salmon

>>listening to

Rick & Morty (rewatch) in the background

>>feeling

Pretty_good.jpg

>>40217604
https://www.youtube.com/watch?v=nwyjxsOYnys

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>>40217547
>squats
>cottage cheese
>Craig David
>fat

>>40217581
That could have been 275 with some tight sbds

>>40217604
ON REPEAT EVERY DAY
https://youtu.be/8w1ex73VckA

>>40217697
Can I get a re-wiiiiiind?

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>>40217574
noice, I'm actually kind of reloading this week since I've been squat and deadless for a while.

>>40217609
>You?

Easy fives on deadlift, some fives on 2ct bench and some sort of single work for sets of 12

>>40217581
yes, the one where I hit zero (0) ALL TIME prs @ 105.5kg

>182.5
https://youtu.be/xXMhG1G3Lho?t=4311

>110
https://youtu.be/xXMhG1G3Lho?t=10242

>220
https://youtu.be/xXMhG1G3Lho?t=15351

Who here /strongman/

How much do you OHP and deadlift?

>>40217027
Describe the taste, will you? I need to know, for reasons.
>>40216821
I used to get something like that early on. Also got pain in the calfs from going ATG.
Both of them subsided after a while tho, and it doesn't have to be a serious issue - it can just be part of adapting. Unless it gets worse for you or it's really fucking bad, you can probably chalk it up to some aching from adaptation, imho.

if i take a deload week from my bench, can I go hard for a week with overhead press or is that a dumb idea

also are deload weeks mandatory or can i just rest for a week?

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>>40217739

Wonder if we'll see it someday...

>>40217788

Cool, I'll webm the lifts and add you to the list :)

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https://www.youtube.com/watch?v=fThy33QVjbw

Is this the stupidest video in powerlifting?

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What do I do about sphincter DOMS lads?

>>40217366
Why are there 0 (zero!) pics of livia at the gym? If she is trappy, and trappy coaches powerlifting and does some olympic lifting, surely there must be some photos? Livia takes tons of selfies but somehow none at the gym?

Oh and that locker room pic doesn't count.

>>40217959
>Is this the stupidest video in powerlifting?
Not a powerlifting video, but very stupid

I like how he's prepared for a surprise competition. Because that happens so often.

>>40218033
t. A a literal GDE
Son to a whore and desperate shell of a "man"

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>>40218033

>not challenging others in three weeks to be the alpha male and defend your territory

There are no calendars in the jungle.

>>40217959

It's all in your mind, everything is a dream. #powerlifting #crossfit #westside

>>40216157
even if it were allowed, it wouldn't be viable. Justin is getting that weight up with his back only, he can't use his legs, because they're already extended.

>>40218120
How much does this guy weight

What should I train tomorrow?
Plan so far is
>spinal electors
>lats
>biceps
>chest
No power lifts for tomorrow, just BB crap

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>>40216157

No, feet have to be inside the plates.

And in any case, you can't lift much like that since you can't bring the barbell to your centre of gravity as the plates get in the way.

>>40218146

122kg :3c

>>40218120
jesus christ norsie that stance and grinding

my gym owner is a massive cunt and insists your lower back takes 2 whole weeks to recover!!!!111111111
He also gets mad at me for deadlifting twice a week

He gets mad when people don't trrain his way and only his way

Can't stand that cunt

>>40218162

Facepulls
Chinups
Spoto press
Good mornings
Curls

>>40216698
>Running is just a bunch of auschwitz survivors competing in who can get the best drug doctor team to keep them safe from WADA. Neither are sports.
Running is one of the fairest, equal opportunity sports there is. Less emphasis on muscle fibre your and leverages than weightlifting or powerlifting.

You're just a no cardio weak bitch, and quite insecure.

>going for some sprints now actually

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>>40218209
>>40218120
>>40217581


WISH WE COULD TURN BACK TIME

TO THE GOOD OLD DAYS

Was wondering why my lower back felt so weird
I've strained my abs somehow deadlifting...
So now I'm nit bracing properly and there's less trunk support and lower back is feeling a little weird.

I did it deadlifting with a belt

Was my belt too tight?
I don't isolate my core ever really...

Aaron worlie is probably one of the most talented trips in this general. Physically. Mentally, well, we can't have it all.

>>40218331
song 4 u
https://youtu.be/qsQ5iJqeobs

>>40218342

You should do some ab work at least once a week. 3-4 sets of hanging leg raises or dragonflags go a long way.

>>40218352
He just needs to get laid every day and have a less stressful job, then he'd be unstoppable

>>40218370
Yeah I should, but man I haven't found any core work I like.

Planks are the only thing I like and get the best effect from but it's weird doing it at the gym, and the floor is filthy.
>do it at home
After lifting I'm always too tired / lazy / forget

Basically I'm a faggot

Thoughts on doing the deload week for 5/3/1?

I'd it a meme?

I'm doing the 3-MONTH CHALLENGE from TNATION and was planning on skipping it desu

>>40218395
do your fucking planks anyways

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>>40218365
whats the significance?

>>40218402
The floor is F I L T H Y

>>40218395
Ever do ab wheel?

>>40218400
Would recommend it at the least 1 time every 2 cycles. When I was running it I had to do it every cycle, but I was in a pretty heavy deficit.

>>40218411
I thought that was a thing we did oh ok

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>>40218420
>ab wheel

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>>40218431
no its cool

just wondered if there was any specific meaning behind it m8

>>40218446
Maybe there is, but life's full of differing meanings for you and me.
https://youtu.be/X8F3Rr-UqLU

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>>40218459
truth.

>>40218400

i think wendler recommends doing 6 weeks then 1 deload in beyond 531

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>>40218471

How much is a shitfuckload? I'm too lazy to count and math.

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>>40218503

Either 375 (two reds) or 425 (three reds)

>>40218503

It's 455kg* there are three reds and two yellows

how do you deal with lower back injury

>>40218331
how much do youw eight

>>40218400
is 5/3/1 any good

i need something simple to run while life stomps me into the ground

>>40218612
#buildmomentum

>>40216279
trip on Aaron.

>>40217547
>training
squats and paused deadlifts, went really well and I'm happy
>eating
chicken with rice brocolli and pepper
>listening to
nothing
>feeling
lust, because girl send me nudes .

>>40218609
How did you hurt your lower back, and what kind of injury?

>>40218609
stop lifting and let it heal.

>>40218609
Stop riding your bf's cock

>>40218331
to when we could lift ourselves to sleep but now we're stressed out

>>40218352
>Worlie
Who? Norsefat?

>>40219005
I don't understand you. You've been here for so long, never posted numbers, never posted pics, never joined any special trip group, never joined the discord, never really engaged Sean or caused major drama.

I want to be like you...

I need more music
Post something kinda feels but up beat

Like, so I am sad, but not depressed and suicidal lol

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>>40213770
Whats this, a deadlift for ants?

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What do you fags eat and drink in a typical day?

>>40219130
too much

>>40219113

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

https://www.youtube.com/watch?v=QVc29bYIvCM

https://www.youtube.com/watch?v=zuuObGsB0No

https://www.youtube.com/watch?v=3rS6mZUo3fg

>>40218972
I did low bar with a bar that had no texture on the middle, I was sweaty and it slipped on my back, I tried to hold it and pretty much did a good morning with 100kg to rack it back.

>>40218984
I did that for 3 months, I started lifting again for 1 month and when I increased the weight on deadlift it hurt again

>>40219113
Metric - Grow Up and Blow Away

>>40219113
Comeback Story by Kings of Leon

>>40219130
Cocks and semen

>>40219055
But I want you to be you.
>>40219113
If you're into metal, give Insomnium a go.

>>40219113

Future Islands if you're into synth/bass music. Long flight is a pretty good track to listen to first

https://www.youtube.com/watch?v=-3AmnRPImfk

If you like that you like that, next I'd check out their songs Tin Man, A Dream of You and Me, and Balance

3 eggs
2 banana
1-2 orange
400ml whole milk 4% fat
two scoops protein
unknown amount of cocoa powder
150-200g oats
200-300ml kefir
~600kg pork
100ml whole cream
1 knife's worth of liver pate, maybe like 30 gram
swig of cod liver oil or two

and 50g blue cheese on cardio days, 10 pieces of sushi (never weighed these) on lift days

Have no idea how many calories this is, but it seems fine to maintain around 110kg and leaning out a bit.

>>40219166
You probably gonna need to increase weights really slowly. I had some lower back injury from squatting and I couldn't squat for about half a year. Then when I started I pretty much started with just a bar and was adding 5kg each workout. I feel like that's the only way to treat serious injury take it really slow.

>>40219207
trip on trappy

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zercher barbel single leg curtsy squats

JESUS FUCKING CHRIST MY SIDE ASS MUSCLE

>>40219230
>600kg pork
>tfw not eating 600kg of meat a day
I'm not gonna make it

>>40219166
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

Very simple, takes 5 minutes out of your day. Do it every day for at least 30 days, preferably longer, mostly just until your back heals up.

The side planks are just side planks, you don't do normal planks btw (I made this mistake lol)

And once you are healthy enough to lift, do it less occasionally, how ever many times you wish, and do more lower back isolation work. You will need to build your lower back, back up. I recommend snatch grip deadlifts, reverse hypers and back extensions.

That's it, and you should be good to go.
I've saved you 8 months of research.

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>>40219113
U N D E R R A T E
https://www.youtube.com/watch?v=cRovKhUFeh8
https://www.youtube.com/watch?v=79etYWWA3r4
https://www.youtube.com/watch?v=M1Us-8qkYE4
https://www.youtube.com/watch?v=4-k_TukIjG0
What does plg do for as hobbies?

>>40218612
>is 5/3/1 any good

>i need something simple to run while life stomps me into the ground
Yes.

Download Beyond 531. It's free on Google if you just look for the PDF.

He has something like 75 different templates. So you basically get to pick how many days per week you want to lift, your goals, your conditioning preferences, etcetera.

The greatest strength of 531 as a programming tool is that there's so many variables in options to choose from to make it as flexible as you needed to be. Because in the end it's stupid proof programming

Great all that music made me depressed you bastards

>>40219260
>>40219239

interesting
thanks a lot. the physiotherapy I got access to is pretty shitty
I will try that out

>>40213774
>>Intermediate Small Load (/plg/ internet exclusive)
>https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/
>>Intermediate Medium Load
>https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/
>>Intermediate Large Load
>https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

which one of these should I follow

160/100/220

>>40219260
do you have one for glute pain?

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Dropping bench for a month out of frustration.
Sick of stalling, sick of form holding me back (I just wanna push heavy weight lmao), so I'm taking a break.

I'm going to be daily maxing OHP for 1-2 months.

What goal weight should I am for at 90kg BW?

Also I just plan on doing high volume dumbbel bench for chest, that's probably alright yeah?

>>40219637
or you could actually do submaximal high volume and get some damn bench gains

>>40219612
General guidelines:
>Small
Over 120 kg bw

>Medium
Over 80 kg bw

>Large
Under 80 kg bw

You can do the large load if you're over 80 kg bw if you want/can recover from it

>>40219637
>Sick of not progressing on movement
>Stops doing movement entirely
Makes sense to me

>>40219474
t. pussy plebian

>>40219650
Been there, done that, the grind is boring.

>>40219657
>adapted to training a movement so frequently
>plateud as a result
>teehee bench more

Nah its alright mate I'm just taking a nice break from things that keep bringing me down
I had to catch my OHP up at one point.

>>40219676
How much do you bench? Height and bodyweight? Videos?

>>40219113
>up beat
https://www.youtube.com/watch?v=xOFt2YQaHlE

>>40219283
>as hobbies
lift weights

>>40219680
Something like 122-125. Completely lost 7.5kg while adding 10kg to my deadlift.
I'm 90kg at 6'0, 5'9 wing span.

>>40219708
Moo?

>>40219680
>>40219716
112-115* whoops

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>>40219637

>>40219729
Post a video of you benching

do you guys know how to cut waterweight effectively before a comp

I weigh 87kg right now need to be 83

>>40214380
kek rip shitposting on youtube

>>40219741
https://www.youtube.com/watch?v=K8nzxLOvcSM
https://www.youtube.com/watch?v=YVNGoYMCQY8

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>SPORT OF POWERLIFTING

>>40219731
I would at this point but my schedule doesn't allow it, I'm capped at an hour per session too.
Maybe i could run some sort of bastardised version lol.

>>40219736
I'm probably never going to post a video of myself here

I know form is crap, I said I'm sick of trying to fix it and constantly changing it up.
I wanna brute force heavy weights rn, I've completely lost any technical aspects of my lifts recently.

Just want to lift heavy and forget

>>40219250
lmao that dude on the right has no idea what he's doing

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>>40219777

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>he doesn't just do another sport because bench sucks so much

Strong man here I come

>>40219823
join the GDEs who suck at both

>>40219784
You will literally never improve safely or well if you try to brute force your weights up. You're just asking for a rotator cuff tear or tendonitis to happen. Especially for such a technical lift like bench, if your form has issues, you're going to massively leak power.

>>40219909
Yeah man, taking a break is a good idea.

What do you think would be a respectable OHP at 90kg? Currently at 70kg.

>>40219949
Go for 90-100 kg

>>40219823
>not continuing despite being a GDE cause' you have something to prove to yourself

?!?!

>>40219981
Can't wait :]

>>40219991
Prove myself to who

>>40220004
to yourself ya dummy

https://www.instagram.com/p/BPtHp9zFHB4/?taken-by=chaselindley

Chase is a big boi now!

>>40220011
https://youtu.be/K7eU741fQgY

Misread whoops. We will see if I ever meet my wishes.

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Aaand here it is! The celebration thread dedicated to the competitive lifters of /plg/ :3c

A huge webm dump with the best or most recent competition of all the competitive lifters that are still around posting in the powerlifting general threads~

>>40220058
>>40220058
>>40220058

(this is not the next /plg/ thread)

>>40220089
I am afraid of having webms of myself competing on your computer

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>>40220046
>tfw you will never be one of Mark's personal milk boys and see exponential strength gains

>>40219130

Brandon Lilly is the definition...of a complete and utter useless piece of self loathing garbage.

>>40220112
I'm down with the gains part but not the milk boy part.

I'm about to go train bench how do you guys warm up?

>>40220191
Sorry Paul that's a prereq

>>40220147
kys faggot

>>40220208
What does being Rip's milk boy entail

Trappy posted the sparrow peeing webm Not cool

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Really getting some anger out with dl today, finally not a shit lifting day like the last couple

What are you training today

>>40217547

>trenning
sq 4x2 + 2x5
dl 5x5

>eatan
steak and rice

>listenan
New Order cause i'm in an 80s phase mom xD

>feeling
whatever

>>40220153
>self loathing

Why do you think brandon is self-loathing? He seems overly confident in his videos.

>>40220316
what do you do for the accessories? do you have that stuff in your garage?

>>40220346
>New Order

you should give a listen to have a nice life if you haven't yet and like joy division, new order and such

>>40220418
Dont do the leg press but i do the back ext with a getto riged bench and rack deal

>>40220418

ARROWHEADS, ARROWHEADSARROWHEADS, ARROWHEADSARROWHEADS, ARROWHEADSARROWHEADS, ARROWHEADSARROWHEADS, ARROWHEADSARROWHEADS, ARROWHEADSARROWHEADS, ARROWHEADSARROWHEADS, ARROWHEADSARROWHEADS, ARROWHEADS

>>40220266
You have to hop on GOMAD where M stands for Mark's semen

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>>40220471
Thats GOSAD

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>>40220504
But there's nothing sad about that

>>40220451
Is that a Have A Nice Life reference?

>>40220703

yes you fuckign FAT RETARD.......

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Done, the whole thing is dumped >>40220058

Be part of /plg/'s history as well, sign up for a meet :) Just visit your country's IPF affiliate's website, and check their calendar.

For example: https://www.usapowerlifting.com/calendar/

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>>40220763
>check the website
mate what are you talking about
are you just trying to be smart here?

>switch to 5/3/1 with joker sets and multiple first set lasts.
Not used to this squat volume reeeee

>>40220728
Why did you capitalize the letters of my name?????????????

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>>40220824

Oh yeah, that's right. But their Junior class is not the same as the IPF class - you classify as IPF junior at the Teen 3 competitions in the USAPL.

>>40220763
what ware the benefits of paused deadlifts? (pause at the knees)

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>>40220913

Makes you stronger at weak points. Also is pretty good for improving technique and confidence, or overall just increase core strength or endurance.

>>40214340
You know strongman has many squat events right? plus squats are the best accessory for deads

>>40214340

>strongmen mode
>hates skwottan

Oh boy oh boy

>>40220925
Ok thanks. I'm starting Clutz intermediate next week and it has pause deadlifts on the second day, which says to be done at the knees. I've only ever done it with a pause 1 inch off the floor.

>today is last day lifting
>can't even go hard today
>have to wait 3 days to lift again

I hate rest days

>>40220899
did i just receive a
>i was wrong
here?

im a little shocked Tbh

>>40214935
>https://www.youtube.com/watch?v=Z0_qwY4Dhs4
They carried it over from equipped lifting I guess.

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>>40214340

>strongmen don't squat

Anon, I don't know how to tell you this.

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>>40220965

Ye, my bad. I kept thinking about the teen classes cause of kermi and forgot about the older junior class.

>>40220989
i ...
i think im free now
youve broken the curse
i think i can leave

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>>40214340

My doms r fucking me in the ass literally and figuratively. How do i elivate some of the pain, i got a squat session coming up in an hour

>>40221074

Rub some vagisil on it.

>>40221082
You mean bengay.
Cuz whoever complains about DOMS is a faggot desu

>>40221093

I like vagisil because it means they're a giant pussy, but I see what you're sayin'.

>>40220965
wtf
>>40220989
say the words
just say them
say them
say
three
words
one (1) pronoun, first person, singular, subject
one (1) verb, third-person, singular, simple past indicative of "be"
one (1) adjective

you can do it

>>40221101
Noice

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>>40221109

what? o-o

>>40221023

kekkkkkkkk

>>40221109
>wtf
i dont even know what to do anymore

>>40221132
Why is he so happy after failing the lift? Fucking Captain Picard looking mother fucker

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>>40221148

Cause he had his bronze medal guaranteed at that point :)

>>40221132
"I was wrong."
Three (3) words. Just type them in and post. Do it for anon.

>>40221132
he overplayed that happiness that i forgot he failed until it looped gain lol

also appreciate the majority of images used compared to usual Tbh
keep it up

>>40221132
Is he natural trappy?

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>>40221191
>Olympic athlete
>natty

>>40221165

>that view

As always.
Hngh

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>>40221171

Oh, is this the "trappy never admits she's wrong" meme? kekkk

I was wrong, sorry.

>>40221191

idk my dude
probably not, but who knows.

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>>40221200
Just be happy with your vajainaugh, you got it already, don't have to make a new one. And if you got a benus just keep it on, don't cut it off.

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>>40221224
Indeed it was :^)

>>40221224
>she

>>40221224
>meme

>>40221324

>>40221324

>>40221324

>>40221324

>>40221324