/plg/ Powerlifting General

First for pls no delet

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Stop off-topic discussion, morons.

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wtf is happening with plg

I'm fed up with public gyms. I'm buying a rack and 300kg of plates.

paradise. at last.

WAWTT?
WAWET?
WAWLTT?

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Reminder to bend the bar and engage lats

>>40445408
OHP
CGBP
DB Bench
DB Flies
Wrist curls
Power shrugs

Today was a good day

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>>40445409

>>40445409
>sumo
>being fat

i know they said not to bully but lmao

https://www.youtube.com/watch?v=fU2gjpPcs_Y

IMPORTANT WATCHING

CWS and MA

>>40445409
The issue is you pull sumo.

Nothing to do with lats or whatever

>Sheiko is for losers

>posts photo of the biggest Sheiko shill in /plg/ history

>>40445419
Is that double underhand grip ???

>>40445419
Definitely looks better, but still not good, what is the problem?

>>40445419
Improvement but God damn Joe u got the bendiest back I ever did see

>>40445417
Did that guy finally get banned?

>>40445431

>posting a blatant lie

He's not the biggest, he's just the most successful.

>>40445417
We can enjoy lifting now without sheiko shitting and transposting.

gonna dedicate my deads to plg

>>40445457

He got fucking benchbeta to do sheiko.

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Sheiko = burnout and injury galore

5/3/1 = reliable constant progress without injuries

Stop doing sheiko, weak faggots.

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$1,500 AUD. is this a complete rip off or what?

>>40445422

CWS talking broscience about squats again.
No surprises there.

how heavy can i bench when my spotter is injured ? i want to break my PR but my spotter has a shit elbow

>>40445489
Yes.
Look for used racks and jump on them fast if you see one.

>>40445419
Friendly reminder to hinge at the hips and not the lower back.

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5/3/1 = a joke, not even worth being called a program

Sheiko = objectively the best programming for powerlifting

Stop listening to anons, weak faggots.

>>40445485

Trip on, Poutine.

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>>40445408
>WAWTT?
some squats and bench I think. open to suggestions for weight/reps though. really don't have any real plans. otherwise probably some 85% triples or something like that
>WAWET?
probably going to make myself some chicken breasts and either rice or penne with alfredo sauce
>WAWLTT?
80s rock pandora station

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>>40445408


>>40445485
Wasn't a big fan of 5/3/1 compared to other programs that I've ran

>>40445498
you want him to help you unrack or?

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>>40445517
Put your tripcode back on, swedish numale.
And see me in real life.

>>40445522
Never call me a canadian again or ill smash your head in, son.

>>40445549
Take a walk outside.

>>40445497

>If your back is weak train your back
>If your legs are weak train your legs

BROSCIENCE!

>>40445547
and rerack if i cant make it. i dont want to die while lifting

>>40445573

Your bench isn't heavy enough for this to be an issue.

>>40445566
lmao doing squats helped my deadlift more than good mornings

>>40445573
What weights are we talking about here, I don't really understand how it would hurt your spotter to help unrack? even with a dodgy elbow it's not like he's taking much of the weight himself

>>40445581

So you're a leg dominant puller, that's ok lad. Just don't neglect your back.

>>40445566

That is not the broscience I was talking about.

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>>40445549
fucking hell you guys are a bunch of fucking nerds

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>>40445377

>>40445497
I have sergei putsov nearly yell at me because I asked about shin angle in the squat and how some people (CWS) says driving the hips back is "bad" and he basically did a bunch of biomechanics physics in a ukrainian accent explaining how verticle shin angle is the holy grail of hip drive

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Stop skipping your accessories.

>>40445517
No program is a failure

Cookie cutter programs and never editing a routine, is the failure.

Do you increase strength while cutting?

t. still skinnyfat little bitch that is stalling on bench and ohp while being on a diet

>>40445485
2 years straight sheiko no injuries, made 10% in a year

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>>40445678
get ouutt reeee

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>>40445667
no

>>40445685
My powerlifter friend said it was possible, I think it's physically impossible, that's why I'm asking it here.

Can you guys hear this http://vocaroo.com/i/s1xYKFtemOOR

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is 20 dollars a week too much for a 24hr powerlifting gym?

the owner just offered me a 20% discount on his membership but that's still about $80 a month

>>40445678
some people have felt "increase" in strength when STARTING a cut, but no.

think about it

you are giving your body less energy to recover and perform, while also making yourself lose mass (in case you didnt know how your own mass plays a role...)

>>40445704
If you are skinnyfat, id be surprised if you are not gaining strenght while cutting.

>>40445709
Thats a pretty good deal seeing how its 24/7

>>40445709
do you have a reliable source of income such that you can afford it? if its an actual powerlifting gym with all the equipment and you CAN afford it, i say go for it

>>40445711
What are your stats, mlord?

>>40445707
all I caught was
>since [some stuff], 14 of my friends have

>>40445709
I'd pay that if I had the money and it had good equipment and people.

>>40445711
This was the logical reasoning I gave to myself, but my friend swore it could be easily done.

>>40445722
>>40445718
>>40445739
>tfw you're a 4chan NEET

he's got lots of calibrated plates and lots of racks. I'm sure if i canceled my Anytime membership i could afford it. Public gyms are starting to drive me nuts lately.

>>40445766
Don't do it if you are a NEET lmao.
thats 1000 dollars a year my man.
Use it on food

Who is trappy-chan?

Turns out Trappy was a sick man all along.

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>>40445735
Ah. It's some girl in class arguing with a trump sperg saying since trump being elected she's had 14 friends killed for being gay. Shame it's not higher quality.

>Tfw thought this squat was shit at the time
>I can't even do this rn

>>40445773
milk and chicken is cheap my friend. I bulked 30kg in 6months on ~$50 AUD a week

>>40445791
>30kg in 6 months
now thats a dreamer bulk

Trappy needs to make a statement

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>>40445812
eh eh eh eh
>tfw 20% bodyfat

>>40445826
You must have been a skelly when you started.
Thats not that bad bud

Can anyone give any insight on doing a "mock meet" in the midle of training. Essentially my schools gym has this 1000 pound club I want to join this week. So Im deciding to do it Wednesday or Friday. How should I train this week to lead up to a small mock meet. Should I go light today on all lifts and hammer form or what? I am going for a 345 squat, 225 bench, and whatever deadlift I need to hit 1000 with those two numbers.

>>40445838

If you're doing a mock meet out of nowhere today if you really want to go to the gym don't do anything over 60% and only do like 2x2 bench, 1x2 squat and deadlift. Foam roll tomorrow.

Ideally today would be a rest day.

>>40445817
>Trappy needs to make a statement

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>>40445871

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>>40445817

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>>40445408
>WAWTT
Pulls + Smolov squats load
>WAWETT
Gregg'S pastys
>WAWLTT
Telemann's Tafelmusik

I want to trip because I've been here so long, but I don't want to be bullied.

>>40445920
just pretend to be someone else, it's anonymous dont worry

>>40445920

It's okay, I take my trip off to post sometimes when I'm afraid of getting bullied.

>>40445920
tripping wont make your experience here better. just take what snippets of advice u can get, and give what u can. thats all this is mean to be.

>>40445791
u didnt gain 5 kg a month

>>40445866
thanks, im going to just do some light squats/bench with commands. Ill set the mock meet for wednesday. I was going to pull a deadlift pr that day anyway.

>>40445817

Trappy made no public statements when this happened half a year ago.
Why do you think Trappy is gonna make public statements now?

after i complete this cycle of 5/3/1 can i hop on sheikho even though im still a weak pussy? (calculated wilkes at 260)

>>40445707
stop eavesdropping on normies talking about trump, bongoshoes
pop more of those smarties candies you got in the mail, though

Jacked and Tan

vs

5/3/1

>>40446062

Both complete shit for powerlifting.

Ive done ss some time ago and have been doing ppl since. But im craving strenght. I guessed Texas menthod will suit me. Could some1 rate this routine ive made for myself? Traps x2 cos i like traps. Are rows suitable for Texas? Should they be done in 5 reps or higher?

>>40446079
Why is gzcl shit tho?

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>>40446092

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why does no one talk about conjugate much in plg?

>>40445408
>trenning
Deadlift w/belt x1 @8, x6 @9 plus 2 down sets (load drop)
2ct Pause Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Lunges x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)

>eating
nothing yet, I ate 2000kcal of mcdonalds last night and have the worst BRAP believable atm.

>listening to
kurzgesagt.

>>40446114
Did you miss where you're supposed to recover on recovery day?

>>40446079

Literally every routine that gets posted gets called shit

>>40446108

You spend more time doing stuff for aesthetics than training the actual lifts in GZCL.
It's fine for normies. It's shit for powerlifting.

>>40446115
>conjugate
Because everyone here is a faggot hipster that wants to do autistic Russian programming.

Conjugate is awesome, but most spergs are too retarded to lift at maximum effort for variations in front of other people.

Also, most of the homos here don't even belong to a PL gym.

>>40446115
Because it's a trash can system not suitable for pretty much anyone in plg

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>>40446092
>cos i like traps

>>40446115
Because it's fun and isley and the backstabbing swede banned that shit.

>>40446138
By different groups of people. One group says powerlifting routines suck, the other group says non-powerlifting routines suck for powerlifting.
Group 1 are novices, group 2 are actual lifters.

>>40446165
How did the swede backstab you?

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>>40446151
>traysh

alright, opinion heard. explain why its traysh

>>40446133
What do you propose?

>>40446174

So what's a good routine for someone who just wants to be big and strong?

5/3/1?

>>40446221
>a good routine for someone who just wants to be big and strong?
>5/3/1?

That will do, as long as you customize your accessory work to suit your goals.

Read Beyond 5/3/1.

Holy shit, I still cannot believe the tr*ppy reign is actually over.

>>40446197
Specificity is way too low for a raw lifter for one.
Whatever Louie wants to say everything about the programming caters to multiply lifting.
The intensities are generally stupid high with fairly low volume and frequency, which is a lot of neural fatigue that's difficult to recover from for natural lifters.

>>40446184
I dare not disclose or he'll come after me again.
All I can say is NEVER trust him. NEVER fall for his tricks.

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>>40445786
A+

>>40446247
Hopefully he stays gone.

Someone e-stats about a lift around here and everyone goes crazy.

Someone e-stats about an entire life, and all the cucks make excuses for him.

Hypocrites.

>>40446259
You know he trains drug free lifters and athletes, right?

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>>40446259
hm noted. ive been using a conjugate style split and have liked it.

I appreciate that it caters to the law of accommodation.

Hey /fit/, I have two chickens and I just got the greatest idea ever.
What if..
Now listen here..
What if I started putting creatine monohydrate in their chicken feed every day? Has anyone ever tried this before?

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>>40446259
desu a lot of the program is created by the user. at least thats how it is for me/

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>>40446148
>autistic

>>40445754
whenever I cut my diddly feels easier while my squat feels like shit, lol

I think you both should define the length of time of cutting, because long term cutting, the best outcome is maintaining strength.

>>40446312
>autistic
I'm not being ironic. It blows my mind how inflexible some of you are with your programming.

You'll need a break after Sheiko. There are other options.

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>>40446115

>>40446062
5/3/1 is vague AF so probably jnt
Though neither are powerlifting programs
>>40446144
>>40446138
Gzcl has powerlifting programs but JnT isn't one

>>40446271
Yes I know that

>>40446333
The difference between "powerlifting" and "non powerlifting" program for a natty intermediate lifter is literally next to nothing.

>>40446330
Need a break for what

>>40445733
81.5 kg
Best
212/ 150/238
Im currently eating up to 90-95 and competing at the 93 to see how it feels, I only do this because this will be my last year to compete in the open class before I go into masters

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>>40446333
wasted trips of peace.

>>40446302
You know meat has creatine naturally occurring in it, right?

>>40446369
Nevermind. You're on the last program you'll need for your entire life.

Listen to your coach.

>>40446394
Yes but what if I were to manually put two cups of it inside a giant bag of corn feed and feed it to them every day? Do you think they would get super swole?

>>40446407
Good argument

>>40446425
I'm not arguing.

You are almost an adult. Find your own way. You have the talent.

>Body is used to sheiko
>finally at point in life where I work very little
>did 2 day oly lifting seminar with aleksey torokhtiy and sergei putsov
>everyone in seminar is tired as fuck
>Im barely phased except for my underdeveloped superior traps

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Is this normal? I've never used a belt before let alone done anything related to powerlifting.

I was under the impression that it's really bad for you to have an arch like that and pull with your back. If so whys she famous and people cheering for her ?

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>when the 17 year old lifting for a couple months thinks he knows about long term longevity because his coach that's been "coaching" for a year says it is a non factor

>>40446418
Im just imagining their tiny chicken kidneys taking creatine monohydrate

you might make them so strong, you wont be able to kill them

do not tinker with nature, I fear the chicken overlords

>>40446440
The weight is what matters. If she slips a disc, that's on her.

>>40445409
>>40445419
What the fuck, the curves of your spine are reversed

also, why do you pull sumo as if it was conventional?

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>>40446430
>asks why youd need a break
>defults on the oh just ask your coach
>doesnt explain any of his points

Just dont post if youre going to do this

>>40446114
>>40446114
Bump

>>40446440
your spinal erectors are actually strongest in a slightly flexed position

that being said, if they give out, the next line is the spine changing position which could result in the back being injured.

So, I see two things

1. she is fatigued
2. she did not brace enough
3. this is a NEW PR
4. this ISNT a new PR but she practiced at 90% with posture like such

Theres one thing Ive always done, and why people ask why I havent been injured after competing in powerlifting for a decade.

If I need to lift 10kg more to win, but as I lift, I feel the back give out, I would not want to risk my back for a single victory now. Its a bit of a beign a pussy, but if my back is out, I do not work or eat. that, and I can simply become stronger later.

>>40446491
I'm a genetic dead end.
>>40446497
Don't worry about it Josh.

>>40446451
>for a couple months
Lol
>long term longevity
Oh and tell me again how sheiko does not promote this

>>40446497
You're doing great. Have fun.

>>40446519
What programming are you doing rn?

>>40446369
I think you two arent arguing, but frog, you do realize you need to deload and relax for a bit, yes?

I've been having trouble making progress in my lifts. Ive been on Jonnie Canditos strength and control LP program since last August and have been progressing well but I seemed to have stalled. I think I lost sight of my priorities or I'm just not sticking to the plan because I don't have much fun running the program. Should I reread ProgrammingToWin or should I leave my trust to anonymous posters who may or may not know their shit? Is Trappy actually good at coaching or is it just fabled?

i gotta say frog is the stupidest trip here, but it's good he found a sport where brains don't matter.
good for you

>>40446559
You're probably nearing the end of LP or you need to eat more. What are your lifts and bodyweight?

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>>40446537
Joegramming. Trying to reconnect to my roots.

>>40446547
Yes but a deload isnt a full program

why do people in the US do this

>Oh, I do powerlifting

oh do you know where a competition will be?

>Oh I dont compete

also, I dont know if you people know about crossfit but when I was at this olympic lifting seminar

>it is raining outside and the temp is 59
>they leave the doors open because "the lighting is better"
>would not share wifi
>people couldnt attend the second day due to injuries
>valgus, valgus everywhere

>>40446578
Kek good luck lad. You should sign up to compete again. That oughta reignite the fire

>>40446573
Ok sean

>>40446583
you can always
1. edit sheiko
2. do another program and hop on sheiko

I can safely say after myself and others have run sheiko, you need to change it up every now and then. I do dietmar for a deload phase so I can get some variety and count the volume and intensity so I know Im actually deloading.

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>>40446583
If your goal is to knock the shit out of some junior records, just keep doing what you're doing.

If your goal is to make lifting a lifelong hobby, then you will need to occasionally change training focus.

So don't get defensive. I know it's scary with your coach/father figure gone.

You'll be fine.

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>>40446586
It probably takes some lifters a considerable amount of time to actually be able to compete without wasting their time.

Powerlifting is super technical and a lot of lifters start from a 'bodybuilding, wish i was phil heath' mindset... which is very different.

So they creep and claim to PL, look around for programs, try shit in their commercial gyms, etc.

But one day they may compete so I wouldn't rag too much.

>one day they may

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Are these Greg Nuckols routines any good

>>40446559
1. Increase the time between peaking on LP.
I.E If you are stalling on adding weight every day, then every other day. Then every week. Then every other week etc.

2. Learn from us, but question and research everything.
Doubt is the foundation of free thinking

3. set mini maxes in between your maxes on LP to make longer peaking periods more fun

>>40446639
Run them and find out.

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>>40446604
Yea I think I'm going to hit one up in August or so.
Just difficult with doing school through the week and traveling back home every weekend for work.
Don't get a single day off to just hang out and recharge.

>>40446609
My sheiko is already edited

>>40446634
Lol

>>40446639

Yes, speaking from experience.

>>40446651
4. Try a program
two things will happen
1. you will fail
then learn from the failure, find out what you need to change. ANY routine can be edited to make you progress within reason. I laugh at people complaining about 531 low frequency just like people who say SS has no arm accessories
2. you succeed
you are lucky, write down details of why you think it worked
maybe new routine has squat 3x versus 2x or dead 2x instead of 1x or has more variation or more intensity etc etc....

my 531 edit for PL has a lot more frequency and singles and has worked wonders

>>40446639
Making substantial gains on 3x int med bench programme

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>>40446634
He's not listening. He's too talented to listen.
You're just going to have to let him learn on his own and see if he comes out the other side.

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What do you guys think of nutrition in this type of sport?

Do you guys eat clean or do you go with the junk food, gallon of chocolate milk a day shit?

>>40446639
See, this can be easily edited, where did you get those?

week 1 day 1 versus week 2 is ^ reps @ same intensity
week 3 is ^ intensity
w4d1 is recovery for 1rm

lets say this does not work, think of how you can make this into a 6 week or more?

for the CGBP on d2's Im pretty sure the author would recommend doing other alternatives depending on where you are weak

I quesiton the blood flow restriction because I know those only bring temporary size gains that arent hypertrophic

>>40446725
You can have good nutrition while eating junk food and a gallon of chocolate milk a day, you'll just turn into a grease ball

>>40446725
insulin sensitivity plays a huge role in recovery
that being said, ice cream everyday and fat gain can make anyone get stronger

I eat more carbs on my training days

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>>40446720
My back when

>>40446686
here is a metaphor

If I tell you to drive to a city where you know where it is, but have never been with 0 assistance, you will eventually get there, no?
It would take a long time.

Now, I let you use google maps with data turned off. It will give you a fixed path regardless of traffic or etc
This is a cookie cutter program

now, lets say I let you use waze*
it will change to suit you in that moment in time and you will get there the quickest

*its google maps + constant recalculating to let you know how to get there faster

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Found that comfy song Bryce Lewis was listening to in one his of his live streams.

https://www.youtube.com/watch?v=2vMH8lITTCE

the best beginner routine according to wendler. he writes about similar routines on his private forum:

3 or 4 day

5's pro on all compounds
5x5 FSL accessories

do 1x10 accessory sets between every set, including warmups until you get 50-100 reps of that exercise

between upper movements you alternate db sldl and goblet squats
between lower movements you alternate dips (or pushups if u cant do alot of dips) and chin/pullups (or rows if u cant do a lot of chins/pulls)

alternating like this

Bench Press
DB SLDL

Bench Press
Goblet Squat

Bench Press
DB SLDL

Bench Press
Goblet Squat

etc

>>40446781
waze is edting your routine and %'s to suit you then and there

if 80% is easy, make it 82.5 or 85 !

I use measurement of velocity to determine if I ^ or v my intensity, also related to what the program asks of me within the next two weeks.

^ int on deload is silly, to clarify

>>40446735
>where did you get those?

If you go to that website and enter your email you get sent them

>>40446671
holy shit nice loop my dude

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Anyone here ever dealt with exertion headaches?

>>40446793
I do the same with my beginner program

If they are baby new, I have
1 Main Lift (SQ.BN.DL.ROW.PR etc) and 1 Alt

2 Main, 1 Alt (assuming 3x/week)

Sq/Alt DL/ BN/ Alt Row

Alt Sq/ DL/ Press/ Lat Pull

Sq/ alt DL/ Alt BN/ Row


alt sq is usually FS

>>40446838

those are some weird abbreviations, no?

very hard to read

>>40446831

I did during the 6x10 squats on project momentum last week. AMA

Guys, I'll start reading Practical Programming really soon, after exams. Can you give me an example of texas method with hypertrophy elements? Also today my sucked squat midway, should i do box squats? Thanks a lot.

>>40446575
>>40446651
I'm quite hefty at my height. I don't have enough lbm to really be competitive. I was at 244lbs at 5'8 but due to a recent stomach flu I went down to 236. Now that I'm feeling better I'm probably closer to about 240. I'd love to diet down to about 200 pounds though, so I can be a little more competitive. My body fat is in the 30% range. Ive been reading PTWs cutting/ bulking protocol a bit and trying to put it into practice

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What is plg's favorite stim

>>40446831
Aye, drink more water. Also rule out tension headaches by going to a doctor or chiropractor. And WAIT UNTIL THEY'RE REALLY GONE.

>>40446639

I never get how to combine these single lift oriented routines into one

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>>40446884
Tea

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>>40446868
im suffering from them horribly atm. when i dead, i get this pain in the back of my neck/head and i know its exertion headaches again. ive even started getting them outside the gym,

how did you get rid of them?

>>40446874
Base 3 day Texas method has hypertrophy elements, every version of Texas Method that sticks to the Volume, Recovery, and Intensity layout has hypertrophy elements. It had to, that's the whole point of volume day, to do work and grow.

>>40446884
>>>>Stims
Costanza.jpg

>>40446884
Phenylethylamine.
As far as pre-made blends go, Innovative Labs's "Wicked" is the most effective PWO I've ever tried, but it gave me stim dick which was pretty embarrassing later.
Cannibal Ferox is very good too. Was less "amped up" and more "calm, cold focus"

>>40446899

I sat down, took out my headphones, put away my phone for 10 minutes and drank water. It worked somehow.

>>40446884
https://youtu.be/4Kue-zcTr4A

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>>40446927
not trolling me? how bad were yours?

I had them before like 4 years ago. every time i touched a weight or braced, i got this 9/10 pain in the back of my skull. and the only way i could get rid of them was to take almost a month off from the gym.

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>>40446916
Even blueshoes likes his stims........ Fag!

>>40446735
He likes blood flow restriction because he thinks it allows you to get the same training effect with use of lower weight.

>>40446916
Fucking someone's wife and grandma is okay but you draw the degeneracy line at caffeine?

>>40446943

It was the first time I ever had them. They weren't early as bad as yours. You might want to see a doctor if it's something that's that painful and that frequent.

>>40446926
i had the ferox amped, was fine on meet day but regular training it was just too strong, original jack3d was mad too

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>>40446874
Do some upper BB work for your weak points, use your own discretion. Have a look at some other programs and take some ideas from them. You'll probably want to isolate lats, arms, shoulders, chest and so on. Use cables, DBs, and machines.

>>40446960
Great grandmothers too :^)

In all seriousness, any time I've used any sort of stim they've fucked my session up, so I just don't use them.

>>40446831
no but I got excruciating headaches from cumming through the ages of 12-17

>trappy was a guy pretending to be a guy pretending to be a girl

My sides holy moses

ya'll stupid

this is merely the calm before the storm

he/she/it will be back, worse than ever, acting like nothing ever happened

if any of you played ffx u know what i mean

cu in zanarkand

>>40446884
white red or orange monster

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>>40447003
Let's drop this whole thing friend.
If you didn't like them being here, nows the time to just enjoy plg without bringing them up.
Just put everything in the past and do your part to make plg what it used to be.

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>>40446962
I have before. They told me to take time off. I guess I was just hoping that there might be a secret elixir in /plg/

Oh well.
>>40446998
>does your dick hang lower than your balls?

>>40446971
Haven't tried Amped, but I want to.
I think my next PWO purchase will be Scivation's Quake 10.0 when it launches, I wanna try that funky mycelium blend they're using.
Unless it's like $2/serving, I'm not gonna pay that for ingredients I don't know. Then I'll just go with Transparent Labs's BULK. It looks fun.

>>40446864
this is how I was taught

Day 1

Squat
Alt DL
Bench
Alt Row

Day 2
Front Squat
Deadlift
Press
Alt Lat Pull

Day 3
Squat
Alt DL
Alt BN
Row

Day 4
Alt Squat
DL
Alt Press
Lat Pull

Day 5
Squat
alt DL
Alt Press
Lat Pull


***Notes***

this is high variation, some people do not do well with high variation

>>40447035
We will make PLG great again
Also, holy Kek that captcha was well timed

>>40446884
coffee + butter + coconut

>>40447003
>I'm a dude playing a dude disguised as another dude

>>40446943
Do you keep your neck neutral? I sometimes fuck up my neck position when trying hard while tired and it gives me headaches.

>>40447003
>>40447024
>>40447058

Newfags get out of my plg ffs.

>Suddenly knee issues, out of nowhere

Any rehab advice?

>>40447076
beta orbiters get out of my plg ffs.

>>40447085
Thats just trappy please ignore him

>>40447049

interesting, do you superset any of those?

sets & reps? progression?

so this is your go to program for new clients?

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>>40447082
Stop squatting.

>>40447082
I don't know dick about rehab but doing box squats to a height that is tolerable and trying to limit knee travel allowed me to squat last time I got kneebola

>>40447082
Ignore it and hope it goes away.

t. my physiotherapists wallet

>>40447082
work on form ??
wraps?
rub your semen into your knee

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I need to work on my jerks ahhhhh

>>40447082
I had some nasty crackling last summer and solved it via foam rolling all the stuff around my knee and focusing on sitting back a little more.

>>40446609
Which Dietmar?
>>40446639
Yes.

>>40446971
How's the bowtie working for you?

what's the protocol for failing a rep on 28freememes

my triceps were gassed after the first 4x3@85 I couldn't get the 3x8@75 for all the reps

got 8, 6 then 6 again. Tried for 7 both times and failed the reps had to roll of shamex2

>>40447240
not been using it as much as i should but wearing it 15 mins pre benching and during all warmups feels good

>>40445539
>4:20
Nice meme, brother. Have a (you) for it.

>>40447282
Didn't even notice lmao

>>40446575
Sorry for forgetting to answer, my lifts are:
395 squat with wraps
275 bench
475 deadlift

236 currently but I believe I was at 240 during my mock meet

>>40445408

>WAWTT?

3x3 80% snatch from blocks
3x3 80% clean from blocks
3x3 80% jerk from rack
3x2 85% front squats
3x5 110% snatch grip upright rows

>WAWET?
Huge pizza and a custom shake

>WAWLTT?
Some Travis Scott and Girls Generation

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plg will never go back to comfy 2014 again when I was clueless about PL, norsie wasn't a nervous wreck, bodorio was human and benchbro was a friend.

>>40447438
and there were no attention whoring traps, and you were lean and perfect :3

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>>40447438
Ill take your place

As long as we're dwelling in the past

I miss Buda.

>>40447438
Isley pls cut

>>40447500

I don't. He's a fucking retard.

>>40447438

So, after all these years... Has Marcel ever competed?

>>40447474
Kek

>>40447471
>>40447508
That pic is from 2010

>>40447529
Not as far as we know.

>>40447438
I'll take ANYTHING over what we've had over the last 12 months
This thread is MORE than good enough

>>40445377
>outta my way
>i am fat and lift weights
>i am le beast guys >:)
fucking losers lmao grow up

>>40447563
What if we're strong and lean?

>>40447551

Yeah, just hoping trappy comes back soon.

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>>40447605

>sheiko
>531
>28
>tm

which one?

>>40447563

Can
You
Even
Unrack
That

>>40447605
Why would you want a weak DYEL hobbit who causes nothing but shit and tells everybody to do sheiko to come back? That would ruin plg for good

>>40447588
Trip on literally who

>>40447551
Yeah fair enough

Reminder no matter how shit plg gets, I'll be here until I stop PL

You're stuck with me :)

>>40447628
I literally failed at unracking 600lbs this weekend

Bar too whippy, rack too high.

>>40447550
It doesn't matter when it's from
what matters is your plan (to cut)

>>40447630

I said I want trappy, not haino.

>>40447624

>sheiko

For competitive powerlifters

>531

for people who wanna focus on other stuff but still do strength traiing.

>28

for beginners and intermediates

>tm

for beginners and intermediates

>>40447650
Fuck off rafael

>>40447684
Fuck off sean

>>40447643
No one cared who I was until I put on the mass.

>>40447677
ty. i guess i'll pick 28 then. does anyone know if starting it with 3x beginner for bench/squat and 2x beginner for deadlift would be bad for someone who is probably intermediate? planned on doing that and then switching to 2x int routines for both bench and squat and 1x deadlift one i stall.

>>40447438
Heard anything from weakasfuckpowerlifter?

>>40447738
who??

>>40447716
Quite the opposite. When you were lean the whole of /fit/ knew about you and mired you and your deadlift strength. Now you're just another fat powerlifters who nobody knows outside of plg and a few oldfags

Pls halp with bi weekly squat routine that isn't sheiko. Squat 1rm is 185 kg. 28 free programs didn't do anything. Something DUP is also ok since I train 4 days a week.

Pls halp anons

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>>40447750

>>40447734

Lad, you'd benefit more from staying with the 3x/week bench for intermediate, trust me.

As far as squat and deadlift goes, I did 2x/week int for both and it worked well.

>>40447637

His gives me something fun to do today when I get finished with my workout. Thank you,

>>40447749
He was the one making those Leemanfaces.
http://desuarchive.org/fit/search/username/weakasfuckpowerlifter/

>>40447750
Fit would know about me in general if we didn't balkanise into generals nad thus suck the mainstream general stregnth crowd out into plg

>>40447769
Oh, nah, think he quit desu

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>>40447500
Insult to injury is that the fake cunt took his place on the alignment chart

>>40447784
You know what to do, anon.

>>40447716
If you cut it out will you die?

>>40447801
It would be extremely painful

>>40447761
alright, thanks. i'll try it out. did you mean 3x int medium or high for bench?

>>40447830

I chose the high because I liked the added cgbp, but that's pretty much the only difference.

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>>40447707
>Eureka, I'll just pretend everyone who hates me (majority) is a single person!

>eating carbs preworkout
>not just drinking coffee

Seriously, how do you DYEL even live with yourselves? Coffee is and will always be the best drink ever.

>>40447784
>including trap and shon in your memes
how low have you fallen /plg/ ?

also, whos the Daniel Radcliffe with a beard guy?

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>maximum westside

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Why are you faggots not following my routine of the gods?

>>40447813
you're a strong lad

>>40447885
For my gains

>>40447863
I've been looking into Westside for a while since it looks pretty fun and the gym I go to got an SSB and chains, would it work for natty lifters?

>>40447897
lame

>>40447874
we're intelligent lifters and follow programs, not routines, like some dumb noob bodybuilder wannabes

also
>no pullups
nice try fattie

>>40447900
why wouldnt it? its a heavy day and a light day with a load of assistance

>>40447897
Way to ruin it

>>40447900
yeah btw its not fun, my sessions only take 45-60 mins but i feel ruined by the end

the only fun bit is changing lifts every 3 weeks so it avoids programme hopping

>>40447850
God just as I thought this thread couldn't get any worse, a new tripshitter

>>40447937
ok raffy

>>40447844
one more question. on day 3 in 3x bench int med routine there is "curls/pullups/pulldowns of your choice". does that mean that i pick only one of or all 3? couldn't find the answer in pdf or i'm blind

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>>40447916
>fattie

Look how ironic, a fucking powerlifter calling me a fattie

>>40447934
Fair enough, I might give it a shot after I'm done with Burrito6Week/Cube Predator. Do you ever do comp lifts on ME day or just stick to variations?

>>40447394
Youre likely past linear progression. If you want to continue with a Candito program jump on his 6 week strength program. You may want to add more bench volume to it however

>>40447977
Keeek that subtle bodorio bully

>>40447977
do you still play vidya with dreamer and bodorio?

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>>40447916
>we're intelligent lifters and follow programs, not routines, like some dumb noob bodybuilder wannabes

>>40447994
dont do comp lifts, your building where you are weak not testing strength

you can swap a max effort day every 6-10 weeks for a test of the comp lift if you want, just drop all the assistance

>>40447716
kek that was good

>>40447973
Oh my mistake, you're not fat, you're just a fucking skeleton.
Come back when you've been lifting more than a week.

>>40447953

Pick one, I'm a fan of chin-ups,

>>40447973
dyel?

>>40448007
Haven't seen dreamer in a long while.
Phil is NOT a friend

>>40448024
>>40448019
I'm following my routine for 4 months now and I've gained 15pounds of lean mass and 0 bodyfat you just can't see it through the shirt.

This is what women really want

>>40448042
look up noob gains

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>>40448033
can't tell if your memeing or if he actually did something

>>40447973
if thats you, you look like a super twink faggot

>>40445641
Stop posting your weak pathetic face. Without trappy and panzer here you're the worst trip, fucking attention whore.

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>>40448019
It's all about the face anyways, fatties

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>2017
>is not eating sardines right now
What is your excuse?
>b-but they taste b-b-bad
No they dont, its just the smell, man up pussy.
>i-i dont need to eat fish because i take fish oil capsules
stop buying that garbage and eat actual fish you idiot
>b-but i already ate all my calories for today
are you on a diet you little faggot? eat more
>i-its expensive
get a job you disgusting neet

>>40448076
You look like if Moe Sizlack had a love child with carrot top

>>40448076
alright rocky dennis

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Wilks had a cameo in JP Cauchi's newest video.

Top quality banter

>>40448076
Attwhore

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>>40446263
>>40446165
Maybe you should tell Filip about this backstabbing swede.

Filip is swedish too, and maybe getting a talking to from a fairly strong fellow swede will encourage this mystery backstabbing swede to stop being a backstabber.

Should I train with an Ohio power bar or a Matt Chan bar boys?

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>>40448076

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>>40448057
Just do yourself a favor and do not fall for his tricks, no matter how intricate

>>40446115
1. They lift raw
2. They train alone
3. They want to do meme programs

>>40448094
KEK

>>40447438
I'm literally 1 of 2 anons that will remember that era.

I joined September 2014, asked why my wrist hurt when benching (I literally benched 50kg back then), bench bro and garage bro told me to get gold signature wraps (and I did).

I particularly loved the instasync days!

>>40448128
louie took the conjugate method from oly weightlifting so raw isnt an issue

also you dont need bands and chains

>>40448103
Filip wouldn't hurt a fly, it would be no use!

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>>40448117
lmao

at least he doesn't come here anymore so I can post without fear.

>>40448110
ayy lmao

>>40448156

Livia should be changed to Rafael.

>>40448151
In the early 1970s, the Dynamo Club in the former Soviet Union had 70 highly skilled Olympic lifters. They were introduced to a system of 20-45 special exercises that were grouped into 2-4 exercises per work-out and were rotated as often as necessary to make continuous progress They soon found out that as the squat, good morning, back raise, glute/ham raise, or special pulls got stronger, so did their Olympic lifts. When asked about the system, only one lifter was satisfied with the number of special lifts; the rest wanted more to choose from. And so the conjugate system was originated.

When you have a body type that lacks say, the muscles that squat and yet you squat on a regular ba-sis, then a coupling of special exercises for the glutes, hamstrings, hips, and lower back are needed to fortify those areas. These special exercises will en-able you to raise your squat once more.

Think about it if you read only one book, no matter how many times you read it, you will only learn so much. If you only squat, you will get only so strong because no new stimulus is introduced. This may not happen in the early stages of training, but as you become more advanced, you will need a more strenuous method of training. This training will indeed help your motor potential and help you to perfect your technical skill.

>>40448094
>>40448101
>>40448095
>>40448110

I still get more pussy than you and I started lifting 4 months ago KEK

>chad jaw
>cheekbones
>surfer hair
>blonde

I'm your end goal

>>40448156
why did the person who made this put some guys ex gf on there?

What's a good power shrug? I power shrugs 5pl8 for 10 reps