/PLG/ - POWERLIFTING GENERAL

you're all fags
https://youtu.be/GUSK7tMFofs

>>40405053
rip wrists

>>40405082
I love you
*hugs*

>>40405082
>sumo

UP, UP, DOWN, DOWN, LEFT, RIGHT, LEFT, RIGHT, B, A, START.

>>40405053
Sheiko sucks.
Deitmar never touched a weight in his life.
Panzer has Down syndrome.

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>>40405082

ily <3

Kinda wanna shit up discord with some great banter drunk posting

Ahhh convince me not to

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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/

>Elite Large Load
https://docs.google.com/spreadsheets/d/1ylP5us2vjisEHK4KgMSZoDT7AREc4Ok3cudKy-wWObk/

Dietmar Programs (translated by c’’,):

>6-day Intermediate High Frequency:
https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

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

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

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

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/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/

>>40405117
Your drunk banter is only funny to you. I say this as someone who has been on both sides of drunk posting.

>>40405082
look at your form lol
you have like 0 external rotation your stance isnt even outside the rights
your back is rounded as ever loving fuck like a cat I can tell by your lockout
BUT YOU STILL REP 500LBS ON THE DEADLIFT
?
?
?
it's like form doesn't even matter

>>40405127
I love you
****power snatch grip hugs****

>>40405132
I know, the issue is my fun is at the expense of other people.

Such a shame

Although I hope you are having a great night
And I hope you PR 10 times this week !!!!

>>40405135
>outside the rights
outside the rings*

I wish everyone was as happy as me

Seriously. If you are sad please talk to me and I'll help you be happy.

>>40405181
Tell me what makes you happy? Is it your outlook? What is it?

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>>40405135

>what is narrow sumo

>>40405148

awn <3 ily2anon

>>40405191
>what is narrow sumo
a bastardization of the sumo deadlift which defeats the whole purpose of the damn stance. You can't get proper external rotation and it's just hindering yourself because you can't be assed to let your ego take a hit for a few months and lower the weights while you learn the proper form which is better by far in the long run.
look at his fucking lockout in your webm. guess what his back would look like from side LOL.

>>40405189
Alcohol :-)

Truth be told, j just don't let bad things ruin me. There's no point. I'm drifting through space, gamma rayz from the sun are more a threat than feeling alone.

Just work towards finding other people to share your happiness.

Women are super manipulative and just will hurt you, but you know what? Be prepared, they aren't easy to handle, so instead of being a sad cunt about it, be ready to handle it! Know what you're getting into.

The easiest way to happiness is acceptance. Know what you've got to do and do it!

The more you deny reality the more unhappy you are.

Tell me what's got you down and I'll tell you what to do

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>>40405215

>implying there isn't a niche of lifters who pull more with narrow sumo than sumo or conventional
>what are proportions

Been doing 531 for a while now. Today I heard a cracking in my low back doing final set of deadlift for week 3. But I've always hated testing my 1rm.

Is there a powerlifting program for intermediate lifters, were you never have to lift below 3 or 5 reps?

>>40405253
Post some super happy music please
I really like you, not love but...

You are a great person. Keep it up!

>>40405253
I'm not going to continue this conversation because I know what you are.
You're wrong and anybody who knew what they were talking about, say for example boris sheiko, would tell you the same thing.

serious related question tho

in a scale of Didelphis virginiana to Gobiesox maeandricus, how well does trappy suck cock?

Thoughts on ghr seal rows? Are they worth it.


Ups
1. Easy set up
2. More rom
3. Forced to control the weight more

Downs
1.injury risk
2.look like a dummy
3. Low weight

>>40405253
Sumo is TRASH.
Lowbar is TRASH.
Archback bench is TRASH.

>>40405347
I agree with this, except that a small amount of lower back arch on bench helps maintain tightness without shrinking ROM

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>>40405286

>say for example boris sheiko

Funny that you mention him:
https://www.youtube.com/watch?v=0mTb8v4d09g

Skip to 30:00, specifically to 30:30 to hear Sheiko say himself.

>>40405278

https://www.youtube.com/watch?v=fg2yeAQX38c

Is this happy music?

>>40405347

Normies gtfo

>>40405316
Idk what that shit means. Her BF is a twink, so likely doesn't have a lot for her to work with. Maybe we could get a demonstration with a banana or something.
Hey trappy! Post a pic of you throating a banana!

>>40405347
>lowbar is trash

Don't make me sick my crew of niggers on you. They're begging me for some action right now.

>>40405053
>that fucking front rack

also

>3 scoops of icecream
>homemade herseys sauce

>>40405397
lowbar is for fake athletes who do fake squats

>>40405409
>being a real person

>>40405397
Don't act like "begging me for some action" isn't your way of saying "Hank is thirsty and the only that can qwench him is my seed"

>>40405424
Hank is a slant-eyed white chink though

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>the SPORT OF POWERLIFTING

trappy!!! coach me!!!!

need advice.. now.

>>40405497
She is the queen of butterfaces

>>40405401
>>homemade herseys sauce
what now?

>>40405391
hello

i have questions for you to answer retard!

>>40405627
you do know its literally just cocao powder, and sugar diluted with water until the consistency is drippy and flowy

>>40405652
the consistency is the same as what you can get at the store?

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>>40405674
depends how much sugar you put in it

it takes a lot of sugar to get the exact consistency

I scaled back the sugar and still got a good consistency for pouring over icecream

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>>40405748

>>40405748
Google white man white woman

>>40405748
2/3 of those are from that cancerous Medieval POC tumblr

Touch & go bench feels so weird. I haven't done it in so long I feel weaker

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>powerlifters think this is exciting and athletic

https://www.youtube.com/watch?v=8seFADEEy0c

>while things like this exist

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

lmfao

"fat man sits down and stand up"

>>40405278
https://www.youtube.com/watch?v=fK62q45bpQE

https://www.youtube.com/watch?v=75WFTHpOw8Y
>1:18

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>>40405649

What is it?

>>40405127
Please consider putting this post in a pastebin, this is getting far too long

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8 weeks in Sheiko advanced medium load.
- I love the volume, but I almost always add more weight, because I feel like I can handle higher intensity with the same volume just fine
- I PRd a bench few days ago +5kg compared to my initial max, and it felt awesome
- Didn't try it yet, but I feel like my squat became better as well about 5 kg
- Unfortunately I feel like my deadlift is the same. But maybe this is because the high volume, and built up fatigue.

So far, I'm quite satisfied.

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Just hit 445lb squat for 3 lads. Didn't even know I had it in me.
>thank you based Smolov

>>40406108
hank?

>>40405053

I found a dude front squatting in a Men's Fitness article who had the exact same front rack position.

Yuck.

>>40406108

>using Smolov for anything other than bench

madman.

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>>40406113
Yes?
Postpone the date you catch up to my squat to 2018 Paul rofl

>The bench gains train is finally slowing down

https://www.instagram.com/p/BQgu9d-gV61/?taken-by=poutineandtheipf

Who else
>almost puke after 5×11 front squats
I think I need to start doing some cardio once a week, I'm a fat shit

>>40406204
That's your Diddy lift pooptine

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>the SPORT OF POWERLIFTING

>>40406260
I don't know why this is funny but it is

Why doesn't she miss me anymore, /plg/...

>>40406242

derp

https://www.youtube.com/watch?v=KM40cRl1yuE

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>>40406316
what are you fuckin gay

https://www.youtube.com/watch?v=ps6KJiQKJS4

>>40405127
Any chance that you are going to release the 6-day program so we don't have to fill out the form and submit an e-mail address?

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>>40406353

Once it's finished. It's not done yet, that's why I'm using the forms. So that I can release each week separately and people can start training with it.

>>40406416
Any specific caliber of lifter you want to be the test dummies? New, intermediate, advanced?

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>>40406467

Recommended minimum 300 wilks
(and having 6 days available to train of course)

>k let's try this again

https://www.instagram.com/p/BQmHM4pgLB-/?taken-by=poutineandtheipf

Heads up I """""forgot"""" to mute it

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>when you program isley to do equipped squats with wraps on bosu balls

I'm here for the cum dump

anon I love you do not disappoint

>>40406826
That was fast. I can't share them all, but I'll share some of my favourites. Just give me a little bit to upload them.

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>>40406849

best glute exercise for hypertrophy?

>>40406488
Oh rats, I am 237 :(

>>40406984
just do starting strength

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>>40406984

Yeah, training 6 days per week full body every day probably isn't the best for you kekk

But there are plenty of good programs for your level.

Texas Method http://imgur.com/a/l54a1
BLEST
Nuckols 28 programs
Candito LP
uh... a bunch of others that I can't remember right now

And if you're tired of maxing out every week or so, you can try Sheiko Beginner.

>>40406984
Why are you here?

>>40406488

>300 wilks

If you have a 300 wilks you need to take a moment to make sure your form is decent, and then run Texas Method.

There is no reason other than having absolutely nothing else to do with one's life for someone with a 300 wilks to be in the gym six days per week.

You are giving complex programs to n00bs and then crediting those retarded programs with their progress when, as a n00b, pretty much fucking anything would have caused progress.

>>40407107

>300 wilks
>run Texas Method

Rip in peace

>>40406984

>237 wilks

Unless you're missing a limb, this should be easily fixable.

Height, weight, age, and the most recent videos of you squatting, benching, and deadlifting if you have any, please.

>>40407116

I'm doing it, in 8-10 week cycles, near a 400 wilks.

At this point, the bare bones TM is probably substandard for bench press. I either need a separate program for that, or to add some assistance lifts to increase pressing volume. I'd do it NOW, but I've got a meet in six weeks and don't want to drastically alter shit until after that.

But I am STILL making progress on squats. 5x5 squats will take you goddamn far.

Which you don't know because you squat 1.5x bodyweight, or 185 lbs.

>>40407116
Are you saying 300 wilks is too high for TM?

>>40407138

Goodluck on the platform.

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>>40407138
>>40407150

Just because people like Kermit can get to 400 wilks in a few months doing whatever, doesn't mean everyone should follow suit.

Most people doing TM over 300 wilks are literally stuck and grinding every week, to the point of mental exhaustion (aka the burnout meme that people think is caused by Sheiko, literally the anti-burnout program).

They would be better off doing a more sensible program that will bring more reliable gains and keep them from maxing out every week.
In fact, I've had multiple people with 300-320 who were literally stuck on TM for a long time and thought couldn't progress properly anymore, then they did one month of Sheiko and increased their wilks by absurd amounts (up to 40 points in one month).

There is a point where submaximal loads, volume, and perfect technique on every rep on every set is more important than trying to max out every week with snapcity technique, bulking with massive amounts of calories, and constantly worrying if you're gonna fail or not, trying to squeeze all you can out of a program that is barely working anymore.

And the 300 wilks was chosen as recommended point because it's the same used by Mike T on project momentum (are you gonna argue with him about that as well?). But most of the people who are actually doing the 6x dietmar program are within 340-380 and 400+.

Also I squat 2x bodyweight tyvm

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>>40406204
>>40406524
You know how to fix this.

>>40405215
damn this is accurate

>>40405253
If you were actually competent at this you'd be familiar with the concept of one step back for two steps forward

Thoughts on ghr seal rows? Are they worth it.


Ups
1. Easy set up
2. More rom
3. Forced to control the weight more

Downs
1.injury risk
2.look like a dummy
3. Low weight

>>40407228
>huehue kuruminha (12).jpg
>12
you should probably clean up your pc.

>>40407228
>In fact, I've had multiple people with 300-320 who were literally stuck on TM for a long time and thought couldn't progress properly anymore, then they did one month of Sheiko and increased their wilks by absurd amounts (up to 40 points in one month).
That's called peaking, hun

>>40406873
I'm still here working on this.

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And I'm the biggest TM shill in the history of /fit/.

But TM isn't the solution for everything or the best program for everyone. It has its time and place.

>>40407259

Do you even know who that is? lmao

>>40407252

I literally posted S H E I K O talking about narrow sumo.
Are you gonna send him an email telling him he isn't actually competent as well, tough guy?

>>40407264

>peaking with the prep cycle

Sure.

>>40407228
TM is still working fine for me at a 300 wilks.

i don't deadlift at all i just rotate rack pulls and haltings on mondays, i do powercleans on fridays and i cycle the rep schemes on squat and bench between 5RM 3x2 or 1RM

>>40407284
>>peaking with the prep cycle
>
>Sure.
Yes, sure. Going from the high INOLs of a high-rpe TM VD to the lower intensity of the prep cycle will result in supercompensation.

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>tfw hands are too small to do hook grip

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>>40407278
I'm going to sleep in less than an hour anon any chance I get to fap to that sweet dank OC in that time? I don't want to lower the quality of the dump tho take any time you need, just asking

>tfw I've been only fapping with cum swallow for three years now

this is like the day before christmas

>looking j00cy
>Missing depth
Where were you when Haack lost his natty card?
https://www.instagram.com/p/BQmBDE1BMSz/

>>40407340
I don't know where I was at that point in 2013

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>>40407300

omg

dude

You know what, I'm not wasting my time.
Nevermind I said anything, you're absolutely correct. Extreme high volume = peaking, low volume high intensity = preparation.

>>40407299

Yeah and Kermit can still do TM just fine at 420 or so wilks.
That doesn't mean anything.
You are only one person. There's a wide range around where you are where "most people" get stuck. Most people is more than 1 person.

I've trained people who used TM to 350-360 wilks.
I've trained people who couldn't get past 260 with TM.

The program isn't the solution for everything (that would be called spotoshot). Eventually you will have to move on, just like everyone does. And it's often a better idea to move on >before< you reach that point (specially if you plan on actually being a powerlifter and competing).

>>40407284
The only damn thing Boris said about the narrow sumo was it's something only midgets do because they have short ass legs so they don't need to spread their legs wide to get the external rotation
are you fucking dense?

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>>40407368
>(specially if you plan on actually being a powerlifter and competing).

eat more, sleep more

>>40407336
I'll try to speed it up. My folders aren't terribly organized, so I'm skimming through tens of thousands of pictures.

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>>40407395

You're not gonna be comp-ready by doing a program where you're grinding reps every week. Unless you consider phd natty norton phd to be comp ready.

You need time to work on perfecting technique.
Kermit has been doing Sheiko for two full months already and we're still working on improving details of his technique on every single workout.

It's not that simple.
Powerlifting (IPF) is not just about strength. You can be strong as fuck but still get redlighted becase of dumb stuff you could've avoided with better training.

>>40407393

Yeah, and what did I say about narrow sumo?

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>>40407446
well that's the limitations you have of working with someone from the internet. t b h he needs at least one local meet to get some experience in my opinion.

Having him go straight to nationals right out of his basement might not be the best thing for him. Who's going to coach his warmups? who's going to decide his openers on the day?

he needs someone with him and i haven't heard anything about that (yet)

and norton is squatting 295lbs now lol. that'll turn to 295kgs in no time

>>40407446
You were trying to justify 6 ft lanklets using it, or 93kg alex
When that is retarded and lazy :)

How do I fix my sleeping schedule?
Currently 5am

Also have a hang over and that don't help

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>>40407495

wew lad you completely missed the point there.

did you even read what I wrote?

>>40407506

Stop trolling me reeeee

>>40407547
no

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>>40407418
>tens of thousands of pictures

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>>40407495
>>40407569

And how the hell do you think kermit is going from his basement to the nationals? You have to qualify first my dude.

And he has someone with him, don't worry about it.

>>40407418
>>40407576
What is this? I was about to have a wank and this sparks my interest

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>>40407579
i just hope the little guys okay

>>40407582
you're about to receive a gift from the heavens anon

>>40407591
Its 5am but I'll wait I guess

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>>40407587

He's not little, and he's doing great.

>>40407587
Honestly dude, the best way to deal with the the man that's pretending to be a woman is by ignoring him. Don't waste your time

In a foreign country for study abroad but school doesn't start until the 27th. What am I supposed to do all day besides dick around on the internet?

>>40407610
Find some balloon knot to pound

>>40407618
How tho

>>40407618
You should too senpaitachi

>>40407628
Your good old friend alcohol is always on your side

Either your standards drop, or hers does!

Did 100 total reps of 120kg squat, tried to do mostly high bar but had to switch to lowbar towards the end. Felt like death

Also did 100 total reps of 70kg bench, was a lot easier but I was gassed from the squats. Started off closegrip then switched to comp style

I better have sore quads tomorrow or I'm gonna be very angery

>>40407582
>>40407576
That, my friend, is Doctor Penetration by Hustler.

>>40407241

Fun story: My Slingshot bench is still going up.

Here's the dump. I kept it strictly on topic, so as a result, I passed up a lot of great pics. But I threw in an ass pic and a drawn one because I liked them enough. The upload went kinda wonky and there a pic missing and a double upload, not sure what happened.

http://m.imgur.com/a/gBTRf

>>40407628
Tinder, go out, figure it out

>>40407633
Need to find someone I actually like first lmao

>>40407667
Not him but we're not all Chad and also having love > having sex
>tfw no love

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>>40407658
doing god's work anon, thank you

here's the pepe, everybody close your eyes

>>40407680
I stopped labeling my pics 2-3 year ago because it got out of hand, so those are all at least several years old.

>>40407658
What a shame, I can't even get semi-chub looking at any of these.

>tfw only can fap to creampies with audio

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Squat is the worst lift and should be removed from powerlifting.

>>40407766

We will always be friends, no matter what, because of this.

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>>40407576
Yea, I'm not even exaggerating in the least.

Well over 100,000 items now. Pics, gifs, webms, videos.

>>40407786

Guys, cmon. This is fuckin /plg/

>>40407793
Porn L General

Someone help me find something for the "L".

>>40407800
Lover obviously

>>40407813
There we go. "Porn Lover General".

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>>40407785
Squats are a meme lift

>>40407836

Every fuckin' friday I walk into the cage and I ask myself

"why"

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>>40407847
I feel the same way about deadlift and bench as well tbf

You >>40407766
>>40407836
>>40407847
You people are nuts. Squats are life.

>>40407736
Something is wrong with you.

>>40407856
>I feel the same way about deadlift and bench as well tbf

k that's weird tho. I've even stalled two weeks in a row on bench and I still luh it.

>>40407858
squats are the best

deadlifts can fuck off

>>40407868
You got it half right. Squats and deadlifts are fun as fuck. Bench sucks.

hey my core has been getting worked more and now my gut looks smaller but i havent lost any weight

is this cause it just got tighter or did i lose bodyfat? makes no sense

>>40407884
bench has sucked for me forever but nothing makes me wanna kill myself more than setting up the bar to deadlift

>>40407868
>deadlifts can fuck off

summer child

It's 6am, super comfy in bed, pretty tired but not really.

Pull an all nighter and sleep at 7pm???

Squats are the most technically demanding, physically challenging and downright injurious lift period.

That's why gitting gud at them is so important. You have to purge the weakness from your soul and body.

>>40407902
theyre fun occasionally

just not as fun as squats or bench

>>40407905

Why you gotta take the fun out of it?

>>40407905
>Squats are the most downright injurious lift period

deadlifts are tbqh

>>40407904
>going to sleep at 7pm on a Friday

C'MON!

>>40407864
>stalled two weeks in a row on bench
I haven't had a bench PR in 3 FUCKING YEARS

>>40407905
So that's why you can squat 3 times a week quite easily, but you only deadlift once, right?

>>40407915

I'mma say squats

>>40407928
i had my first bench PR in like 5 months last friday

>>40407602
>under 200 lbs
>not "little"

the lad is still a boy

>>40407928

Yeah, but didn't you stop trying two years ago?

>>40405127
https://youtu.be/OTquzDmeAbc

>>40407950
Fuck that, TL;DR this.

>>40407950
>>40407955
basically

>the reason athletes that follow well known programs are strong is because they work really hard in the gym

so programming is a meme dont worry about it

How much cardio do you guys do per week? Like an hour total between work days or what?

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>>40407942
No. I never stopped benching.
I did switch to just once a week though because of life things.

>>40407955
>"There's nothing worse than someone regurgitating something they saw in a book or on the internet when they've never done it themselves."

>>40407963
Yea, I've never followed a program. It just seems retarded. I do my big compounds a certain number of times per week and I throw in pullups, dips, etc, whenever I feel like I can get them in.

>>40407975
whatre your lifts senpai how do you progress

>>40407970

I work an active job, but I do 1/2 hour on the stairmaster every Saturday

>>40407972
>No. I never stopped benching.

Lad. I said "trying".

>>40407973
Yeah that's what made me post that video. And the magic program stuff obviously.

>>40407120
>237
I am a garden gnome.

>>40407680
Cum makes you hungry? Damn, you really are a beast.

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>>40407994

>>40408034

nn lad.

U and I are gonna make 400 wilks before you know it.

>>40407336
what the fuck is that

>>40407587
Considering ive always lifted alone picking openers is not the hard part the final attempt would be the only thing id have trouble with also warm ups are literally the most simple part

>>40407941
>being 200lb or more at 5'8
Id have to be super muscled or fat as fuck

>>40408077
>based on my extensive experience

>>40408137
Based on not being retarded and knowing your body well enough actually

>>40408137
Kek, I'm 152lbs at 5'8 and I bet I out-lift your fatass.

>>40408154
>actually
Shut up kid.

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>>40407970
I do it on push and pull days. 30 minutes of stationary bike, 30 minutes of swimming and 30 minutes of dick riding

>>40408164
>kid
Oh here we go again
I know you probably have the mind body connection of a teo year old but no need to push it onto me

>>40408173
>...screams the stable boy

>>40408172
that's a nice ass

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>>40408215
Thanks.

Is training forearms 4x a week OK?
Grip has been shit but I don't lift heavy anyway cause I'm a weak shit with thick forearms.

>>40405215
>You can't get proper external rotation
You sure about that?

Should I jerk off before going out or no?

If I don't, I'll be extra aggressive and rapey. If I do, I'll get tired and go home early

>>40405135

form has never mattered at all in any strength training

it's just propaganda pushed by low intensity programs by the russians. they don't actually train that way.

"lift no weight, perfect technique, very strong good yes!"

and you all fell for it

it's all about genetics, and who's less prone to injury. every single world record is done with shitty form, so you can't even argue me. i win regardless

>>40408512
Compromise and edge

>>40408514
You're a fucking retard. Of course proper form becomes more difficult to maintain as weight increases, because you're straining your ass off. Fuck off with your misinformation, cuck fag.

Sleep tight my Prince...

Does anyone know anything about fixing bracing and correcting breathing?

When I have a bar on my back, for some reason, I can't take a full breath into my abdomen and I also can't keep the lower abs/area around my hip flexors tight. I get even more loose as I descend.

I've done a couple drills but they don't seem to help much, as much as I try, I can't breathe into/
tighten my lower back without excessive arching and when I do brace, it only seems to be my upper abs that are tight and have air in even after following all cues.

>>40405157
why does his stance need to be ouside the rings?
his shins being vertical is what matters

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>>40406130

>Smolov for bench

Smolov was predominantly a squat program you memer.

>>40405082
you look like a chad with that hat on

i want to fuck trappy-chan (livia cavalcanti)

>>40405082
>narrow stance sumo
>hat
>hat backwards
>uggo shoes
>your mum named you alex

>>40409045
smolov jr got me 25kg in 3 weeks on my bench.

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>Powerlifter doesn't chew food so he can consume 8,000 calories a day

http://www.foxnews.com/health/2016/10/05/powerlifter-doesnt-chew-food-so-can-consume-8000-calories-day.html

>>40409521

That's Blaine for you.

Strange, strange man.

Job begins on March 6th

Tfw two straight weeks of playing for honor

Hey what does /fit/ think is the best routine for beginning powerlifting/strength training? My goal is primarily to build real world strength. Is starting strength still considered the best start point?

Also last year I did stronglifts 5 x 5. I peaked out at a deadlift of 155kg. At that weight, I was completely unable to lift the bar of the ground as my fingers couldn't hold the weight. I was easily busting out 5 reps of 150 kg; and I believe my body was physically strong enough to lift 155kg, but I just couldn't stop the bar from slipping through my fingers, and yes I was using reverse grip. Has anyone else had this problem? How do you solve it?

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>>40409618
Download Beyond 531. It's free if you know where to look. It's a fairly short read but as tons of lifting templates.

It is more flexibility for incorporating other movements besides just powerlifting stuff while still progressing the Big Four.

If you're worried about grip strength, do more weighted chin-ups Pull-Ups, dumbbell rows, and maybe some static holds. Farmer's walks are excellent real world strength as well.

>>40409595
Honour your bets your frightened little weasel

>>40409740
>Honour
You talk like a faggot

I get stuck in the hole. It's the only way I fail now in squats. Once I'm moving I'm good. I'm training all my squats with varying lengths pauses, what else can I do? If stats help;

> 88kg BW
> 175kg back squat
> 195kg box squat (at parallel)
> 140kg front squat
> 205kg deadlift

>>40409745
Lurk more newfag

>>40409760
The only two faggets that tell people to lurk more are the mentally ill tranny and the mentally ill leaf.

Both sell their ass to the highest bidder, and both have shit lifts.

ploppin turds into a bucket like PLOP PLOP PLOP

>>40409783
Lurk more newfag

sound quality warning

180 squat get
http://youtu.be/f0Cx5phq7Y8
Stutter makes it seem like I stalled halfway up but I didn't. RPE9

185 squat fail
http://youtu.be/2zdiqwM87Gc
Interesting how I failed this because I literally just forgot to control my descent so I pretty much dived down and didn't even try to push it back up.

For both attempts I kind of forgot to do form right. With good form I'm confident in 185, 190 would be a stretch. Just need to test more often to get used to testing so I'll do it more often.

Got my paused bench to my TnG bench (105) at RPE 9. Failed 110 for the same reason as my 185 squat, just didn't control the descent and gave up. Definitely need more practice with heavy singles to stop psyching myself out

Testing DL tomorrow

>>40409814
nice. you need more air though. suck in more air

>>40409814
You're pretty bad at this whole lifting weights thing

>>40409860
NO BULLY

only I may make fun of him.

>>40409860
he's 16. who cares. i wasn't even squatting 2pl8s at 16

>>40409835
Belt was super tight cause fat, I'll loosen it a bit and get more air next time

>>40409860
>caring if you're good or bad at something you do purely for fun

Meme

>>40409814

Lmao that 185 tho.

>>40409887

I'm going to make fun of him all I want

>>40409911
>things sub 600lbs deadliftlets say

>>40409895
Pls don't meme I might get banned again

>>40409911
Yeah I was so focused on the ascent that I forgot to do literally anything on the descent lmao. Probably should've tried again but oh well

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>>40409921
>I might get banned again
i know.

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>>40409920

>when your bench press has progressed more than your deadlift in the last 6 months

does sumo hit quads more than conventional? I want gigantic legs

>>40409814
>that footage/sound quality
what the fuck are you filming this in chernobyl

>>40409944
My trip to the doctor about extreme quad pain means yes

>>40409952
An android phone. Learnt me lesson to stick to iphones

>>40409958
>bad camera
>because an android phone
That's not how any of this works

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>100kg
>2years
never4get

>>40409996
Apple is the only company to have gigapixel cameras with logarithmic casings. Android just can't compete

>>40410048
thinking android is some kind of mobile not just an OS

fucking kys

>>40410083
I can't tell if this is a double troll or if you're just an idiot

I need some advice so I finally did that hip opening stretch with your elbows and it's amazing I don't know why I didn't do it before. My knee pain is gone.

Every time I've squatted recently, I've had knee pain because of how tight I am.

Do I still have to squat or is it ok to work on opening my hips for like a week first? Doing it a few times a day/sitting in a squat?

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>>40409920

Is eating less calories during rest days and more when training a meme?
While cutting.

>>40410170
Lose weight

>>40410185
Iirc Jesus did something like that and managed to recomp pretty well.

>powerlifting
>black guy
Try again Schlomo

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>>40410170
>getting injured

https://www.instagram.com/p/BQnGuNVl7aw/
Damn ben rice is getting strong. 93kg class too. Who takes the 93kg American worlds spot by the way?

>>40410316
Probably that 55 year old black guy that has the squat world record.

>>40410316
Did Norris pull out of world's? Cuz he won nationals so it should be him

>>40410170
>totalet says what

>>40410408
>he doesn't know
Lad... Norris was banned for using drugs. In civilised countries that's a blacklist from international competition

(jk he probably can't afford it)

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>>40410421
>wearing stretchy shirt for more weight

>>40410461
BEADY

I know I'm a twink and this is plg but I just hit 60kg for 3x5 at 70kg bodyweight. Is this piss weak or am I getting there? I feel like everyone can bench bodyweight for reps easily.

Also how do i stop my body from twisting to complete last rep? Just stay tighter?

>>40410461
>says the guy who's done it

>>40410484
It's average for your first workout.

>>40410487
>t. I need a gundam suit to lift weights

>>40410504
Tfw no titan RX78

>Hi I'm Joe and I'm a totalet
>Hi Joe

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Stop doing Sheiko, you fat fucking faggot.

>>40410484
It's piss weak and you are uneven muscularly. It's okay. Most people are. A lifetime of favouring one arm does that and many people remain that way forever but with consistent bilateral training it goes away pretty much.

But though you are weak everyone starts somewhere. Eventually you will do that with 2plates and then people in your gym will think you're strong.

>>40410540
I'll have you know I'm a lean faggot thank you very much
But yeah fuck sheiko lmao

>>40410542
>you will do that with 2plates and then people in your gym will think you're strong.
>tfw benched 110kg for reps with nice 2 second pause
>no one thought I'm strong
>grinded 160kg deadlift for one rep
>half of a gym started congratulating me

>>40410594
>people in the gym communicating with you at all

I've had so little human contact at mine I'm starting to wonder whether or not I'm actually a ghost

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Shredding life

>>40410569
T. Gde burn out

>>40410626
Go to a PL gym

It's a refreshing experience

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>>40410525
>get nowhere on sheiko
>have to resort to stretchy clothes to make progress

>>40410660
We weren't even in a real PL club

>>40405108
>Deitmar never touched a weight in his life.
He literally competed in both WL and PL for like two decades

>>40410645
Accurate

I just lost 3lbs of water weight over night. How the fuck does that happen

>>40410665
>get nowhere
>gym wilks improves by 25
>comp total increases by 55kg
>raw numbers increasing while using stretchy clothes

This is the fake news peddled by so-called benchbro. So sad!

>>40410660
Whats your height and bw laddo

>>40410682
You screwed up his writing he would have never typed so. Sad!

>>40410668
Lets see some stats. Honestly, because I can't find shit about the guy and he looks really small.

>>40410692
We don't have complete stats going that far back.

>>40410682
>gym
>wilks
Ahahahahaah fuck off back to your Europoor safespace chat

>>40410751
I won't be competing raw this year :(

Isley why dont you do training vlogs anymore.
I want to stalk on your progress.

>>40410666
Why not

>inb4 because they were roideroos

>>40410684
6'1/90

>>40410792
Degenerate

>>40410805
>6'1

Im sorry you will never make it lad. This is the official manlet "sport"

>>40410807
Probably won't have time

>>40410805
Clubs have defined club training hours.

>>40410822
There's always the 100+ though r-right?

>>40410824
Notice I said PL gym not club

Have you noticed powerlifting = pl
and paralympics = pl :O

Hang over + all nighter = bad time

>>40410900
How edgy. Congrats.

>>40410792
You have the spectacular ability to perform way under expectations at meets.
You being a stinky smelly fuck aside I hope it goes well for you at the Gundam cosplay convention.

>>40410824
When are you going to settle down and get married?

>>40410944
Hooo shit
What did isley do to you lmao

>>40410944
I didn't at British classic where I was 2.5 under my squat and 5kg under my bench. Targets

>>40411006
I kicked him out of the trip chat for insulting me and then threatening to send private messages id sent to esme

>>40410967
Never

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>>40405100

Joe has been extremely butthurt for years just because isley dished out some banter about americans.

>>40410792
>I won't be competing raw this year :(

HE'S GIVEN UP LADS

NOTHING IS STOPPING HIM NOW

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>>40411044
>the trip chat

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back from the gym.

couldnt even do my sets of squats.

gave up and just did dumbbell curls for high reps.

hold me.

fUCK SQUATS.

>>40411159
Seconded

>>40411094
The numbers are there for 500 wilks if I have an amazing day and over 800 if I get two of my 2nds. So a 5 or 6 /9 day and I am over 800!

>>40411006
Isley has been a stinky smelly fuck since like 2015
>>40411116
It's not really a trip chat. Mostly just Europeans alot of whom haven't been to plg.

>>40411159
Squat and deadlift are the worst lift and should be removed from Powerlifting.

>>40410736
What? Who the fuck is we?

>>40410942
My insomnia is a joke to you now, is it? Yeah, being at a high risk of death is soooo funny.

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thumbs up if you recognize this bulge

>>40411192
Except that's not true. There are strayans and Americans frequently posting.

Also I think everyone (nearly) is ex plg

Holyshit 9reps at 80%

feelsgoodman

>>40411222
Everyone. Finding complete records going back past the early 2000s/late 90s is pretty much impossible.

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>>40411232
i-is Phil there?

>>40411244
he was a mercenary doing snatch and grabs during that time, his entire life history prior to when he popped back up on the grid has been expunged from public record

>>40411232
Californians are NOT Americans

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>>40411270
>>40411270
>>40411270
>>40411270

>>40411244
Are you retarded? If he did one international competition there would be a record of it, obviously.

>>40411229
I don't remember the bulge.
But those thighs look like Candy Toe's.

>>40411255
Yes

>>40411274
What about Georgia?

>>40411286
I don't know if he did.

And no there wouldn't. He was active in the 70s, 80s, really hard to find records of that stuff beyond like whoever placed top 3.

>>40411301
>Yes

Will he ever make a return to plg? I miss the knutposting desu

>>40411322
He's busy with job and gf so probably not.

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>>40411348
>tfw I literally saved this gif after Filip posted it
>now HE is a norman

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>>40411348
>gf

>when you tell them about chadorio but it's dismissed as a meme

Oh Cassandra I truly know thee

>>40411301
Grant is okay.
Even if you're using him as a token white boy.

>>40411227

I honestly don't give a shit. If you want to try to drink yourself to sleep every night, that is your decision.

It's your life, you pussy. If you don't want to get help, then that's your fault. You probably be a lot happier and healthier if you talked about lifting here instead of bitching about your alcoholism and insomnia though.

Unless you're just emulating the attention whoring of the transexual

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>>40406032