/plg/ - powerlifting general

>>40541331
>Late night talk show
it's only 4:35pm

>>40541381
Its always 4:20 somewhere in the world

Dood

>>40541331

>>1561844
would this guy be allowed to compete in the ipf?

>>40541429
http://i.4cdn.org/wsg/1488075106849.webm

Friendly reminder there is no reason to wear a belt for squats unless you are doing >80% of your 1RM AT LEAST

>>40541492
There's no reason not to wear a belt for squats <80% of your 1rm

>>40541492
That shit doesn't fly for equipped. Can't be waiting until 400+ to put a belt on.

>>40541508
You're probably the guy that puts on a belt for all your warm up sets. Enjoy your poverty squat.

File: file.png (159KB, 300x250px) Image search: [Google]

159KB, 300x250px

>>40541463
he's already been banned for life

>>40541536
I wear my belt every waking hour of the day and squat 310kg

>>40541524
As someone who lifts raw, what makes equipped different?

Want to hop on the strength train, feel a bit piss weak and even if I don't intend to compete at all a bit of powerlifting training will do me good. Any reliable programs for natties?

Current stats:
6' 1(.5)"
93ish kg
S: 5x150kg
B: 5x110kg
D: 5x150kg

Took a bit of time off from heavier diddly to work on bitch grip.

Any advice for a 6'4 lanklet with hip imbalances?

I'm not a powerlifter but some of you seem to know your shit. My inner quads are super tight and I've got that posterior tilt going on. My knees are always bothering me because of it.

File: 1488158530564.png (25KB, 655x509px) Image search: [Google]

25KB, 655x509px

Why live

File: 1466746707547.png (89KB, 932x692px) Image search: [Google]

89KB, 932x692px

>>40541331
What should I get my mum for her birthday plg?
Hard mode: no penis

>>40541605
Single ply just gives you some support, multiply actually makes it harder to complete the lift until you're handling enough weight to kill yourself. Training is completely different, and it's expensive to buy good gear.

>>40541605
>what makes equipped different
its the lesser form of cookie cutter'ism

>>40541661
>Single ply doesn't make it harder to complete the lift
Please be bait

>>40541653
what federation does she compete in?

>>40541661
>>40541683
https://www.instagram.com/p/BQ_E931hEhD/

>>40541683
Well, I guess if it's super tight or not broke in yet, or you got the wrong style of gear for your technique. Btw I lift equipped, just trying to help the kid out, so don't be such a cunt.

>>40541646
https://www.youtube.com/watch?v=u1sfPfsESDQ&t=288s

Listen to this guy. Jeff knows what he's talking about and likely has multiple videos that can help you.

>>40541732
thank you

>>40541698
See that's the wrong kind of shirt if you want to touch that high on your chest. Gotta take it out farther.

I can't fucking increase my bench. I'm seriously thinking about buying some test

Ayy you guys remembered when I made plg shit

>>40541790
How much do you bench? Height? Bw? Programs run? Videos of form?

hit my squat 1rm from 3 weeks ago for an RPE 7.5 single yesterday. hit 5 lbs over bench 1rm from 3 weeks ago for an RPE 8 single yesterday

#gainingmomentum

>>40541807
Yes, just now you are doing it.

Seriously forget about trappy is the best for everyone and focus on powerlifting

>>40541790
Your technique probably sucks. But if it doesn't, just gain 5-10 lbs. Or pin test if you think that'll work better.

>>40541815
You'll be back to your old lifts very soon I'm sure

>>40541810
60/80/90/135
Brosplit for 2 years
5x5 for 5 months

Regular form checks from gym staff or guys that look swol

>>40541847
Is that ohp/bench/squat/dead? Switch to some better bench programming. I found that 3x5 unironically worked really well for my bench. But if you don't want to do that, 3x beg bench from 28 free works wonders. Do upper accessories, a fuckton, and eat more. Would recommend recording the next time you bench and posting it here.

>>40541869
I should buy a camera

>>40541815
Hey, good to see you're getting back into lifting now! How long did you take off?

Also congrats on making it into law school!

Is sons of anarchy any good?

>>40541886
Why? Do you not have a camera phone?

File: Screenshot_20170208-001045.png (2MB, 1080x1920px) Image search: [Google]

2MB, 1080x1920px

https://youtu.be/weSdfmASXoo

Is this instagram readyl?

>>40541922
I do have one but I can't really set it up where I train

>>40541913
The seasons that are good are incredible. The seasons that are bad are really bad

>>40541661
I meant in the context of squatting over 400. If single ply just gives your more support why put on a belt if it's less than 80%? If multi makes it that hard to complete the lift what would a belt do to make you complete it?

>>40541815
Hey lad, congratulations on the uni admittance.

>>40541967
Which seasons are good?

>>40541966
Just ask someone to record your set senpai, I do it all the time

>>40541815
You killed Marcel

Fuck off and die

>>40541982
Seasons 1,2,4 and 6 are great the rest are middling and bordering on bad

>>40541965
With music so shit it's only trash ready.

>>40541913
it liked it
pretty good music to it too

So I asked about accessories for 28 free programs a month ago and got given this:

Week1 - 2x10
Week2 - 3x10
Week3 - 4x10
Week4 - 2x10 (Add weight)

It kinda works for some accessories but I'm having trouble sometimes since I can finish sets.

For example, I find this hard to do with weighted pullups and dips so I've been going off of total reps is that okay or not?

So I'd do as many sets as it takes until I reach 30 reps, then the next week 40 reps etc?

>>40541629
>Any reliable programs for natties?

Yeah a thousand. Sheiko or some kind of GZCL program are my go-to suggestions.

>>40541653
Some kind of quality comfort food/baked thing, tickets to something she likes.

Pls formcheck Squat / bench
youtu.be/B--IWwwQ5_c
youtu.be/aPzB0z4jopM

>>40542146
>kom igen
thanks for making us feel lad

>>40541986
Its a homegym. Not gonna ask parents to record my shitty lifts

>>40542059
Try this my guy (also from Nuckols)

>take ~12-13 RM, shoot for 30 reps over three sets
>increase reps over time shooting for 40 over three sets
>when you can do 40, add a fourth set, adding weight once you can hit 50 over four

>>40542175
Ayy swedebro

File: bodorio thinks you done good.jpg (315KB, 1301x985px) Image search: [Google]

315KB, 1301x985px

>>40542218
not a swedebro
just what we used to hear in videos from a good lad that used to post here

What's another good lowerbody programme that isn't C6W, on my third cycle and i'm not enjoying the first few weeks at all think the volume is too high personally

>>40542352
hepburn

>>40542352
so adjust it?

I WANT TO

RAPE

RAFAELLO

>>40542252
Wait whyd he stop

File: awd12.png (34KB, 764x419px) Image search: [Google]

34KB, 764x419px

>>40542377
How would it work exactly if I was just doing it for lower body.

>>40542405
I don't really know how desu it says on the spreadsheet if you fail to reach any of the reps set you need to lower your entered maxes so if I changed the volume would I also need to change the maxes im entering

File: 1487952583769.jpg (378KB, 1239x795px) Image search: [Google]

378KB, 1239x795px

>>40541807
fuck off rafaello

>>40541970
Belt holds your suit in place and helps you judge depth.

Just had rolled crepes with nutella
got myself a one way ticket on the bulk train headed straight for gainsville
BUT EVERYTHING ELSE MAKES ME WANT TO DIE

>>40542352
c6w is a retarded progam the volume and %s are absurd. way overkill. ye people progress on it thats because the people who do it are noobs and would progress on anything
seriously its a dumb ass program

File: miyako_thumbs_up.jpg (116KB, 640x480px) Image search: [Google]

116KB, 640x480px

>>40542139
Good advice. I'll take her to Old Cheesecake Factory

File: see you cowboy.png (729KB, 1301x985px) Image search: [Google]

729KB, 1301x985px

>>40542252
this took me 100hr to make and last time I posted it, I got no (you)s

I dont feel like my efforts are being appreciated

>>40542755
Honestly I like it after the first 2 weeks, but I feel like the first 2 weeks have been tweaked incorrectly.

File: 1469827452882.jpg (168KB, 612x612px) Image search: [Google]

168KB, 612x612px

does someone have that dietmar calorie recommendations picture?

What's a good intermediate program for a female? My wife has been doing 3x8 but is getting pretty burnt out as the weights are getting too heavy (she's at 185lb squat 3x8, 205dl 3x8, 95lb bench 3x8, bw 145). Looking for something that takes around an hour three days a week

>>40542781
Brap
r
a
p

>>40542352
Sheiko's not bad, do a single prep cycle then test maxes

Or you could do something RPE based - work up to a single @8.5-9 then drop to 85% of that and do 6x3 a few times a week. Just mix it up yknow

>>40542807
Switch to 5x5 then 3x5 when that stalls and then Texas method. After that you can do anything from 5/3/1 to Sheiko to Candito

>>40542771
I'll give you my (you)

Not enough weebs on this board

Unironically running three times a week lads.

File: 17092031_1223620181066505_1178182840_n.jpg (113KB, 600x800px) Image search: [Google]

113KB, 600x800px

Knee sleeves I bought from china are too small.
I guess I measured my knee incorrectly.
No way am I getting that over my knee. It took my about 10 minutes to get it off of my calf.

>>40543005
autism

>>40543005
>should have went sbd

did you try the folding method combined with not being a sweaty fuck?
i do it the second way
https://www.youtube.com/watch?v=0Mm4LuQMHsE

File: felipes new gf.jpg (192KB, 1080x1080px) Image search: [Google]

192KB, 1080x1080px

Felipe dumped me for some fat helga :((

>>40542933
rip knees

File: PcCkiL3.jpg (363KB, 1518x1824px) Image search: [Google]

363KB, 1518x1824px

>>40543039
fuck off rafaello

File: 1484680686969.png (175KB, 910x822px) Image search: [Google]

175KB, 910x822px

>>40542781

>>40543039
I like them thicc.

Good job on Felipe.

Let rafael the fag have livia the solid 5.5.

>>40543033
Thanks. I don't have time to try that now.

I will report back this evening.

>>40543039
>if i pretend that i don't notice that people know i've been lying about being a tranny then they won't think i was lying about being a tranny

>>40543082
>not knowing sean is using the trip

>>40541841
hopefully :^). took about a 50lb hit on everything. hope you're doing well.
>>40541909
i got that knee injury over the summer where i think i took about 2 months off, then i lifted again for about 3-4 weeks, and had to take another 2 months off.
Thank you!
>>40541976
thanks ladm8
>>40542015
l-o-l

>>40543119
>da
You killed MArcel fuck off

>>40543140
>pretending to be a boy pretending to be a girl pretending to be a boy
this is meta af

>>40543039
SHOO SHOO RAFAELLO

File: trappy.jpg (97KB, 959x482px) Image search: [Google]

97KB, 959x482px

Reminder to do your accessories

>>40543039
Looks hot and nasty desu, I bet her titties bounce real good during the sex. I bet her butthole smells good

File: 1488174551598.webm (3MB, 450x253px) Image search: [Google]

3MB, 450x253px

>mfw I suck a dick

>>40543186
you and I both know her butthole wouldnt smell good, i can smell the stank from her from here

>>40543043
Tbh there's no evidence for running with good form being any more damaging than squats. Over time, something's gonna get ya.

>lose 7 lbs in the last 3.5 weeks
>get mono
>squats feeling stronger than ever and smashed 325 doubles at really low RPE today
????

>>40543219
I wish I could squat 325kgs for a double :(((

>>40543219
>see 325lb
>prepare to make fun of twinklex for low squat weights
>realise that's what my doubles are at

Fug

>>40543194
This is why you're a queer. Heterosexual men love the stank of a good woman

holy shit
https://www.reddit.com/user/stRafaello
rafaello has really been going hard on reddit lately
now that he's been exiled

>>40543325
hahah he's one of those brazilians that play games on US servers

this keeps getting better and better

Now for an actual interesting discussion: How do you guys feel about hormonal treatment for pedophiles?

We know how tied sexual desire is to testosterone. Would it be ethical to give paedophiles certain dosages of antiandrogens in order to curb their libido? Obviously not massive dosages with the aim of zeroing their test, but just enough that it makes them as unlikely as possible to even ~want~ to commit an assault.
This would not only be positive for the society, but for the pedophiles themselves (most are not happy with their situation).

Two things to keep in mind:

Lowering testosterone has an impact on other characteristics and overall life quality.

but

There are people out there living with very low or near zero test just fine.

I'm interested on hearing educated opinions.

>inb4 slippery slope Orwellian government injecting antiandrogens on every teenage male

>>40543369
What is wrong with this guy? Why is everything about sex for him? With the trap shit, now pedo, all the sex talk, all the hormone talk.
his whole life is just about mentally fucked shit

>>40543369
Do you mean chemical castration? Pedos don't deserve to live that long lmfao

Remember when Sean used to respond to Raf everday with "you're a man"

heh, looks like he was right , now that i think about it i dont think Sean has ever been wrong

#ThankYou BasedSean

>>40543414
Sean was just projecting his insecurity at not feeling like a man himself

It's because his father left him

it's kinda true sean is never wrong
#ThankYouBasedSean

>>40543119
Yeah, not too bad. 385/315/??? at the moment. Gains are gonna get cucked next week but I'll just start Sheiko over again and hope for the best

>>40543219
>>40543234
>Mfw we all have the same doubles weights

File: bryce.png (378KB, 400x644px) Image search: [Google]

378KB, 400x644px

dude bryce lewis got fat as FUCK jheeeeeeze

>>40543488
The price of natty

Food is anabolic

>>40543509
raw truth brother

File: that_tasteful_thickness_of_it.jpg (1MB, 5000x5000px) Image search: [Google]

1MB, 5000x5000px

>>40543488
Thicc af

>>40543369
He's the type of person who's ideas have never been challenged. Instead of viewing discussions as a chance to learn and change his views he sees it as a chance to prove how right he is. With that type of mindset you stop developing as a person very quickly and end up living a fantasy life on the internet because no one wants to be around you in real life

#SeanSavedPLG
#ThankYouBasedSean
#TYBS

>>40543488
>>40543509
>>40543523
Also just watched a few of his vids and bruh they are chill as FUUUCK check the first few mins of this tingggg
https://www.youtube.com/watch?v=PVy7cwZya9E

File: PL vs OL.jpg (955KB, 2760x2328px) Image search: [Google]

955KB, 2760x2328px

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

File: wank.png (23KB, 196x190px) Image search: [Google]

23KB, 196x190px

Dude wtf wank got lean and look at his shoulders did he hop on like he always wanted to?

>>40541429
>>40541463
can i get a serious answer on this?

>>40543556
>niggers being branded in 2017

is doing this okay again?

>>40543443
>tfw my doubles are 5lbs less than all of yours

>>40541463
he literally couldn't bring the bar to the final position written into the rules for deadlift

so no

>>40543621
babby has never been in a frat before :((

File: wl vs pl.png (1MB, 902x900px) Image search: [Google]

1MB, 902x900px

>>40543556
haha

File: mrdeadlift.png (681KB, 548x574px) Image search: [Google]

681KB, 548x574px

Also wierzbicki is looking FUCKHUGE lately and is moving up to the 105s. proper drug cheat
https://www.instagram.com/p/BQ2hbBYBb3l/?taken-by=mr.deadlift

File: fedora2.jpg (44KB, 561x686px) Image search: [Google]

44KB, 561x686px

>>40543646
*takes unnecessarily long drag of vape*
*holds it in for a bit*
*blows it all out in one big cloud*
*smugly smiles*
"Powerlifting is for real athletes"

>>40543670
this news is like 2 years old now
>>40543488
this news is like 2 years old now

>>40543676
it's funny cuz powerlifters actually lift heavy weights regardless of when they start or if they have a coach and end up jacked and strong
but if you try to do WL without a coach and after the age of 12 you end up a stick armed faggot flailing around with fucking 135lbs on the bar in the gym lmao.

>>40543551
He sounds cute af too

>>40543680
but wierzbicki posted that picture of the scales 5 days ago..
i'll admit bryce has been fat for ages though just haven't been keeping up with him

File: fedora.jpg (95KB, 1000x760px) Image search: [Google]

95KB, 1000x760px

>>40543696
>the objective of my sport is to move weights with the least effort possible and to cheat as much as the judges will legally allow me to, I will do this in the form of arching my back on the bench press to shorten my range of motion, spreading my legs on the deadlift to shorten the range of motion and adopt a squat stance and bar position that optimizes squatting shallow
>why yes of course I'm athletic

>>40543712
https://www.instagram.com/p/BMUAEqMBfQS/?taken-by=mr.deadlift

>>40543761
oh ok srry

Where can I find Greg Nuckols programs? 350 Wilks here and about to start a slow controlled bulk looking for a program and heard his stuff is good. Anybody got any recommendations? And if so please provide links tyvm

>>40542558
take out the benching and seated OHP and replace it with whatever you're doing for bench?

>>40542755
VERY bad post anon

>>40542755

The lower body in the first two weeks beats the shit out of you, then you have 3 weeks to recover and smash your old maxes. What's not to love about it?

>>40543856
Oh I bet you progressed on c6w real nice. Because not only were you a noob when you did it, you were a MAJOR talent chad. No fucking shit you got good gains from it. Doesn't mean it's not shit

>>40543885
Help please >>40543820

>>40543726
desu strongman blows both powerlifting and oly lifting out of the water in terms of athletic requirements. It's just a shame that it has such ridiculously high rates of injury.

>>40543896

http://www.strongerbyscience.com/

Just scroll down and the thing will pop up.

>>40543910
Thanks, what were your lifts at the start and end of gnucks?

>>40543913

Started running them in August, and aside form 9 weeks of Sheiko haven't stopped until project momentum.

Was at 465/260/515 when I started, at 495/300/525 now, but I blame my lack of deadlift progress on Sheiko more than anything. It works really well for bench.

>>40543910
stop shilling fag

>>40543856
Week 2 do you take 60 secs rest between the 10RM and the first triple? Or do you rest like normal then start the triples? I did the former and wew I was fucking gassed. Also, did you take exactly 60 secs rest for all the sets? I had to do 90-120 secs for some sets or else I bet I wouldve passed out

>>40543941

How am I shilling if they're

2 8
8
F R E E
R
E
E
P R O G R A M S
R
O
G
R
A
M
S

>>40543954
REEE

>>40543931
Which ones do you do exactly?

>>40543973

When I run it I do 3x int high volume bench, 2x int squat and 2x int deadlift. I replace the opposite stance deadlifts with paused however, because sumo is a meme for conventional pullers. My week is set up like this.

day 1 - squat + bench
day 2 - deadlift + bench
day 3 - squat + bench
day 4 - deadlift + OHP

Also added in ab work on deadlift days and good mornings on squat days, as well as daily facepulls and lat raises on days 1 and 3 and curls on day 3.

>>40543931
>tfw bench regressed 5 lbs on int med
ree

>>40544038

Dang son, last time I did it I got a grindy RPE 10 tng bench at 290 on my Sheiko skills test and then got a much easier 300 with a .5 second pause.

>>40542204
pay some neighborhood kid $10 to do it kek

>>40544035
So you test your maxes once a month?

>>40544035
Also why is there so much fucking front squatting. Do you do all this front squatting? I fucking hate front squats

>>40544167
>>40544170

Yeah you max once a month, you're generally gonna go up by about 5-10lbs each month for each lift. If you really don't like front squatting you can replace it with highbar or SSB squats, but it's basically there for a lighter variant that's still specific enough and hard enough to help increase your comp squat.

>>40544194
Thanks for your help my mate
Last thing, have you been gaining BW most of the time or do you train at maintenance or whats your deal?

>>40544204

I've been eating at a surplus the whole time I've ran Nuckols' stuff, with the frequency you work at high intensities, I wouldn't want to do his stuff while cutting.

>>40544217
Ok awesome ty brosef

>>40544038
>running sketchy meme routines instead of the undisputed greatest bench program of all time

>>40544222

You're welcome anon, good luck to you.

File: 1488301699180.gif (989KB, 500x365px) Image search: [Google]

989KB, 500x365px

Where THE FUCK is that little twink Sean?

>>40543113
Who?

File: deepsquatsfordeepfeels.jpg (108KB, 1575x795px) Image search: [Google]

108KB, 1575x795px

ded thred

File: 20170301_000933.png (2MB, 1440x1222px) Image search: [Google]

2MB, 1440x1222px

Daily reminder. Dont forget your front squats everyone

Anybody doing the 28freeprogrammes Deadlift routines, what do you do instead of "opposite stance" because im not doing sumo ?

>>40545294

Suck it up and do sumo.

Or if you're that desperate not to, pick a far variant that targets what you suck at.

glute medius is overoworked, need to rest extra.

sheiko, pls be gentle

>>40545322
i'm 6'7.

i'm absolutely not doing sumo.

I'll just do pause deads I suppose should help me get that form 100

>>40544231
That is?

>>40545234
>tfw every time I try front squatting I end up with knee tendonitis and have to take at least a week of squatting

I've had a bunch of people check my form too. I guess it just wasn't meant to be. Sucks because I actually enjoy front squatting.

File: 1486965065261.jpg (221KB, 1600x1071px) Image search: [Google]

221KB, 1600x1071px

I have had a muscle twitch in the same spot of my left pec for 9 days now.

I have timed it and it is one twitch every 4 and a half minutes or so.

Does anyone know what the hell this is

>>40545542
When in doubt foam roll it

>>40545612
Will give it a shot. Im going bananas

TINDER BOULDERING GIRL ASKED IF SHE COULD BRING HER FRIEND (FEMALE)

REEEEEEEEEEEEE

>>40545820
threesome

>tfw shoulders don't feel too well, sometimes feel an impingement

Well, I'll bench anyways.

>>40545882
Anon pls.

www.youtube.com/watch?v=q0Elx93duAA

www.youtube.com/watch?v=eveYJP1indI

www.youtube.com/watch?v=hzozw2Aso3M

>>40545327
everything fucking hurts atm, the only thing that feels right is doing squat bench and diddlys, t-thx sheiko

>riding my bike to gym
>legs feel so sore I have to bike at a steady pace of 3km/h
>squat triples at 80% feel fine

>>40545882
yep

cutting weight very drastically. 5lbs in 2 weeks. squat strength regressing, but deadlift is stable and bench is going up.

I've started going every day to the gym and doing bench and back accessories on rest days. My bench has never been comfier or stronger.

What the fuck.

>>40545909
I already do my external rotation every session + stretch pec before session + band pull aparts + some static hang.

I mean, I bet kelly has many more crazy movements and stuff, but let's me honest: no one does them, and if you need them then something else is probably wrong.

I just don't think that going through all of that would fix anything.

>>40546048
Say what you will, Kelly's shit fixed my shoulder and my hip. It works wonders if you actually do it.

Or you can just become another bench casualty.

Should I deadlift once or twice a week if I'm at around 4 plates for reps now?

I'm doing a routine similar to SS.

>>40546109
>I'm doing a routine similar to SS

Is that once a week 1x5? Because you should do more than that.

>>40546054
What of it did you do? Can't really watch the video right now, but i know that kelly always mentions 20-30 different things over the course of one video.

It's so hard to follow what of it you are actually supposed to do and how often, when, how long, and so on.

What do you bench and what is your current shoulder prehab routine?

>>40546142
it's basically A and B, the former has deadlifts, the latter doesn't, so it's either 2 deadlifts a week (1x5) or just one, so one can say: 1,5 times a week

However, doesn't SS make you DL just once a week, when the weight becomes kind of high?

I do squats 3x per week.

>>40546146
Follow along with the video and do all the movements he does. You can find which movements you can do easily and which ones are really difficult. Remember the difficult ones.

I would just do them as part of a stretching warm up before lifting, and at night when I'm foam rolling before bed.

I hold the stretches for 30s-1m usually. Kelley says to do them longer but I don't have the patience.

Doing this stuff consistently made my shoulders stop clicking and shaped up all my pressing movements.

Bench currently at 275.

>>40545909

Is this that Supple Leopard faggot that tells people to squat with their toes pointed forward?

Unless you can find a corroborating source, I would take the shit he says with a grain of salt.

Besides that, impingement on a bench press has more to do with form than flexibility. Don't take a retard wide grip, and keep your elbows "down."

>>40546109

You probably don't need to be doing heavy deadlifts more than once a week.

But you should probably do something for more pulling/hip extension volume in addition to deadlifting heavy once a week. Like power cleans or speed deadlifts or even good mornings on Monday, deadlift heavy on Friday.

>>40546187
Hm. So how many of those did you end up doing?
>>40546256
Benching with a closer grip feels way more terrible for my shoulder than a wide grip.
Matter of fact most on here can't close grip bench press without killing their shoulders.
Matter of fact countless benchers in the IPF grip wide.

I don't think there is anything wrong with it as long as you stay within legal grip with.

>200 squat
>225 dead
>105 bench
thanks rip

anyone have experience with Gnuckols 28 FREE PROGRAMS for bench? i'm hoping the beginner 3x/week will save me.

How do you guys program the progression on your hypertrophy phases/days?

I'm currently doing 6-8 (Compound) and 8-12 (Assistance) rep ranges, increasing the weight when hitting the ceiling for all sets.

Just wondering if there are alternative ways to program this.

Currently doing the Candito Linear Hypertrophy program for a bit after finally reaching my 1/2/3/4 plate for 5 goal.

File: 1469285181150.gif (1015KB, 500x418px) Image search: [Google]

1015KB, 500x418px

>>40546718
>6-8 (Compound)
shiggy diggy

File: 1477339901172.jpg (124KB, 728x675px) Image search: [Google]

124KB, 728x675px

>>40546755
It's on a single (volume) day for benching, weighted chin ups and rows.
My goal isn't to compete as a powerlifter, just become as strong as possible while still being well rounded, stop bully

Gonna have my first PL competition in early June and I'm pretty excited.
I was wondering if it would be possible to increase my wilks score from 320 to 350-360 by then.
Current Stats
5'9 185
S - 340
B - 285
D - 450

>>40546701
pls be in kilos

nuckols is good

I got 4 hours sleep and then wanked before lifting.

I failed all my sets.

>>40546701
28 programs is really good for bench, the deadlift one isnt that bad either

>>40547080
What about squat ?

Oooh fuck poo is pouring out of my butthole !!!

>>40545542
Take lots of magnesium pills and it will go away

>>40546701
>>40546701
pls be kg

I'm starting to smell my poo its stinky

Man and it feels like there's a ton of shit smeared on my asscheeks and butthole
Wiping is gonna be a pain in the butt (he he no pun intended mang KEK) today

File: IMG_0129.png (123KB, 629x1173px) Image search: [Google]

123KB, 629x1173px

>tfw deadlifting while my shin splints are acting up

Holy fuck is there a respite from this agony?

>>40547184
>shin splints
Try not having shit tier weak cuckold genetics next time

Tried spoto presses today and they absolutely merked my chest
Got up to 120kgx1 standard grip and 100kg x5 close grip. Haven't felt a chest/shoulder burn like this in a long time.

>>40547036
>>40547140

of course lads

I live 20 minutes away from the biggest (lolfed) pl gym in the country but i'm too embarrased about my bench to switch over there

i just want to bench 3pl8

>>40544035
>sumo is a meme for conventional pullers

yeah i'm on the 2x adv (which is the same thing as the 2x int, just with rack pulls), and i'm starting to think this too

might just dump them for a lower volume of deficit deadlifts

Am I missing anything here? I might throw in calf raises maybe once a week.

M
Bench
Squat
Deadlift
Curls

W
Bench
Squat
Dips
Rows

F
Bench
Squat
OHP
Chinups

tfw constantly tired

>>40547516
>raising calves
for meat or dairy?


>:^)

>>40547536
Amphetamemes

>>40543711
>literally half of them his own posts
desperate for the (You) aye

How long you rest between sets in 5x5?

>>40547752
1.5 min to 3 min

>>40547759
How so short? For me it takes 5-6min

So on my medium day I've been doing pause reps for my squat atg of course. when I'm about to come back up I have a little bounce or "hiccup" as I drive up. My question, is this a bad habit or does it matter as long as my form is golden?

>>40547782
You r probably fat lol

>>40543904
which is in no way related to each other

>>40547784
Answer me

>>40547858
>>40547784
Not a PL if you squat ATG, you get no help

File: 1488140153338.jpg (88KB, 300x400px) Image search: [Google]

88KB, 300x400px

>skip class to go lifting instead
>next day see an email that it was canceled anyway

What are good "abs" excercises when you are doing sheiko and how many sets/reps

are these abs machines ok or shit

>>40547784
It's bad habit and defeats the purpose of a pause squat. You're doing that to generate a stretch reflex.

>>40547516

Is it worth doing shrugs as well as deadlifts? I'd like bigger traps so anything is appreciated.

Is everything else hit pretty well? (28 programs style)

>>40547937
Planks, Pikes, Pallof Press, Bird Dog, etc.
Isometrics basically. Ab machines are generally garbo.

>>40543670
what the fuck

wierzbicki is a monster
>>40545390
where are you weak?

could try deficit deads, pulls to knees (if setup is an issue), maybe paused variants

yeah sumo at 6'7" is probably a shit idea and i doubt the carryover from sumo to conv highly

>>40546002
in my personal experience (and i'm world's shittiest bencher)

bench and deadlift maintain very well on a cut as long as you manage fatigue, even a really steep cut

squat takes a vacation even on a mild deficit

I'd like a better core and mainly thicker abs. I've neglected direct training for so long. I am following a 28 FREE PROGRAMS template where I bench, squat 3x week.

My question is, what is the best/easiest exercise for abs that I can do?

Ideally looking at doing sets of 10 or a total number and just doing rest pause at the end.

Is there a difference in end result with direct training say 2x a week instead of 1x a week?

>>40543039
Felipe is ugly. You must be ugly too that you love him. Well, the outside often mirrors the inside. You are a mentally ill tripfag so of course I expect you to be ugly as sin.

>>40547918
I thought Joe was a good lad who would never skip class?

>>40547873
1v1 me
>>40547938
Okay thanks pal.

>>40548133
What's your max squat rn? I'm legitimately curious

>>40548168
185kg as of last Tuesday.

File: image.jpg (49KB, 750x234px) Image search: [Google]

49KB, 750x234px

Another fun day

>WAYTT

>>40548200
You can squat more than most of /plg/, don't let them shit on you just because you're squatting A-T-G

>>40548221
Still feel like a dyel scrub. I'll never get strong. :(

File: image.gif (940KB, 500x281px) Image search: [Google]

940KB, 500x281px

>>40548260
Yea you wont with that attitude

File: 1478284171850.jpg (17KB, 380x380px) Image search: [Google]

17KB, 380x380px

>>40548117
Heh

>>40548293
can i save this dog picture

>>40548117
Joe is a mean spirited little boy who wants the worst for everyone he meets.

Except bombing, he doesn't wish that on anyone.

File: 1461670378027.webm (3MB, 720x480px) Image search: [Google]

3MB, 720x480px

>>40548308
It's all yours

File: 6zrwe.jpg (138KB, 640x445px) Image search: [Google]

138KB, 640x445px

>>40548321
I'm not against all bombing

I want to die, what to lift ?

>>40548273
You're probably the guy who thought he was strong the first time he benched 135.

>>40548361
deadlifts

jon pal sigmarsson it

>>40548361
Overhead carries into traffic

>>40548412
>my bench
It still isnt strong

But saying youll always be weak and never will get better is a good way to set yourself to not get better

>>40548201
Building momentum with
>Pause skwaats ×1@8, 4×3
>touch & go bench ×1@8, 4×9
>wide grip bench 7×8

>>40548461
Easy to say as someone who never had to work hard to get stupid strong.

File: Screenshot_20170217-162015.png (451KB, 1440x2560px) Image search: [Google]

451KB, 1440x2560px

>>40548201
>Tfw deadlift day next week will be better because I'll be doing 95% block pulls

>>40547516
where are you weak?

where are you addressing your weaknesses?

you arent youre just doing the lifts and not bringing up weak points

>>40548201
double bench sessions are GOAT

File: image.jpg (64KB, 500x464px) Image search: [Google]

64KB, 500x464px

>>40548476
>never had to work hard
Yea i just sit around and do nothing barely train 1x a month max desu

>>40548461
>"believe in yourself and always give yourself credit. Be happy with your current strength don't worry about getting stronger, you're already strong"
That person will always be satisfied and won't push through
>"I'm nothing. How can I become stronger. I'm small and weak, I have to do more. I need to grow stronger tomorrow. I'm not where I want to be."
That person will never be satisfied and will continue to grow.

>>40548509
Trust me a good mix of both is better then one or the other

Considering the people i know with 100% of the 2nd attitude tends to go into a deep depression and almost quit or kill themself its not a good mind set to 100% have

>>40548529
its a long process, people need to realise that

200-300kg deadlift took a year, 300-320 has taken 3 years

I honestly can't be bothered to cut

Putting everything into MFP makes me want to KMS
Eating 2300 calories makes me want to KMS

Should I do keto?

>>40548551
Yep thats why i try to be happy with my progress because i know one day itll be much much much slower

>>40548551
I use gear so it's actually a fast process.

>>40548623
You will still stall some time

>>40547969
>Pallof Press
looks and feels gay, is actually based. can vouch for with all my heart. also as a side effect good for shoulder and hip stability with enough weight and not too cucked form

>>40547782
That person doesn't lift. Disregard.

>>40548005
>if thicc obliques are no issue or fridgemode is even favored
heavy ass farmer walks, any kind of leg raising calisthenics with idiotic volume
>if not
any and all planks, moderate volume but weighted like a mule

i do mine after every other workout but that comes down to preference and how you plan out your other lifts where core doms could hinder stuff

>>40547994
Yeah this isn't true. Bench is highly dependent on bodyweight and leverage.

>>40548509
delusion and spite bestest preworkout

>>40548700
ab wheel is good

basically anything that doesnt have bending or twisting is good to properly learn and strengthen the braced position, your mid section shouldnt bend in a squat or deadlift so train that

>farmers
these are good cause its just overall strength and tightness, also builds some work capacity and conditioning

but for general ab training go nuts do what you want

Handed over my money to RTS lads

I'm going to learn

>>40548689
>implying there is literally any reason to rest longer than 90 seconds if sets are @ <80%

>>40548757
LOL who's gonna coach you? Mike? You training raw only now?

>>40548757

>actually paying for Mike's coaching
>not being smart and hopping on Project Momentum for FREE like everybody else

Sounds to me like you didn't actually learn :^)

>>40548758
So you do 6x6 80% with 90 seconds pause yeah?

>>40548757
i know people who werent overly enamoured with it

but afaik you will be working on weak points rather than just hammering away volume with the comp lifts

>>40548757
>online coaching

File: 1468642455996.png (307KB, 292x551px) Image search: [Google]

307KB, 292x551px

>>40548792
>6x6
>80%

>>40548736
word. i really love suggesting farmers (along with one handed farmers aka suitcases) because along with making literally 1/3 of your mass obliques and abs they also work the heck out of your traps and forearms if done correctly. might be biased cause regularly training in strongman gym (yoke and axle ftw) but i have no regrets.

>>40548861
as soon as its summer ill be in the garden again with the farmers handles if they arent rusted up too bad

the back, abdominal and grip work they give is second to none imo

>>40548782
No not Mike

Not doing raw only either

>>40548795
Fuck

>>40548789
But I have customised equipped programming peaking for ipf bench world's where I will beat everyone who bombs... Hopefully.

File: YhCXaeM.jpg (1MB, 1024x1536px) Image search: [Google]

1MB, 1024x1536px

>>40548757
This makes me happy. You're going to have fun, and get gudder.

>>40548810
Its even proven online physical therapy works just as good, and has higher rates of success in terms of the client SHOWING UP AND DOING THE EXERCISES

>>40548882
so you dont even want to work on actually getting stronger?

>>40548757
WEW

>>40548896
I'm sorry, what?

>>40548887
Definitely want to git gudder.

The training situation might be rubbish tho

>>40548841
Do you or do you not?

>>40548911
you replied fuck, or was that to the people not liking it?

i thought you meant doing non specific lifts


in other news, since starting conjugate with so much posterior chain focus my glutes and hams are growing like never before

>>40545968
>back is tight
>glutes are tight
>85% 5x2 /Bench 80% 5x2/ Squat 80% 5x3
>back and glutes feel better after

my body is not dependant on the pain

also, for anyone who asks

>1 year progress sheiko
>bench 265>335
>squat 405>465
>Deadlift 495 > 525

I need to learn to modify sheikos deadlifts... but then again Im messing with the program in a way that might make me overreach, dont fuck with deadlifts

>>40548936
No because that's like RPE 10.

>>40546142
>>40546167
You can replace the powercleans with plain deadlifts so its almost always 2x

>>40548948

I don't like Sheiko deadlifts either, particularly during the 3 day programs.

>>40548478
me and you are neck and neck with bench, but I am at a 465 squat, I think is higher than yours

my deadlift is 525

Im 82kg, what are you?

can we be sheiko buddies, I need a rival to push

>>40548911
What do you mean by training situation?

If you're not excited to be coached and to run that kind of programming, then you might as well not even start.

Being excited about what you're doing put the pounds on the bar, I promise

>>40548955
It's okay if you pause long enough.

File: yayornay.jpg (117KB, 886x377px) Image search: [Google]

117KB, 886x377px

yay or nay?

>>40548700
google "anti rotation"
and
"anti flexion"

I love farmers and this cable anti rotation machine

ab wheels and ab pull downs are fun too, I use ab pulldowns more oftne because I meme arch so high that my stomach needs to be strong enough to relax it

File: 1469330981179.png (87KB, 390x352px) Image search: [Google]

87KB, 390x352px

>>40548977
Yes, because it's RPE 10.

I would not do something like that.

>>40548878
preach it. i even went out of my way to weld my own at some point cause the old ones i had did not take the volume i tortured them with all too well heh

File: 1484888944590.png (29KB, 1165x274px) Image search: [Google]

29KB, 1165x274px

>>40548841
>>40548936
>>40548955

no it isnt

>>40548882

>No not Mike

Wasted money faggot

>>40548965
Squat is 385 and deadlift is unknown, was too fatigued to be able to max it 2 weeks ago, but I have it at 485 in the spreadsheet. I'm like 97 kg though lmao

>>40549018
Did you film your skills test sir?

Show vids if so

>>40548979
very difficult %'s for a novice imo

I cant see someone doing that long term without hating themselves

this looks like a peak week or week before peak week on a 4-6 week program

>>40549039
I will next time but no, the only video I have is in a meet where my girlfriend got a nice shot of me
1. racking a squat
2. the guy who asks for your second attempt's ass on bench
and deadlift she got though

Im not sure I want my identity on here however. Maybe Ill blur the face.

>>40548981
good stuff yes, have no meme cable anymore in this gym but it did me good when i did.

glad to see another farmers aficionado too, based as an exercise can be.

>>40545327
Did you film your skills test?
>>40545294
Any variation.
>>40546718
Pic related. Number of sets are not set in stone, they depend on what you can recover from. After week five, you add a bit of weight to the exercises and start over.

>>40549018
True.
That's why Nuckols tests progression by 9 rep+ set of 80%.
Because that's actually slightly beyond RPE 10.

>tfw only hit 8

>>40549115
>Did you film your skills test?

Is you autism?

>>40548757
Nice lad.
>>40548979
Probably yay, considering who the author is. Remember that he advocates changing stuff according to your needs and wants.
>>40549138
I was scrolling down and posting as I went, didn't see >>40549039 until just now.

>Elbow tendinitis
>Getting sick

JUST

File: Mike Israetel, training volume.jpg (56KB, 1280x720px) Image search: [Google]

56KB, 1280x720px

>>40546718
>>40549115
>Pic related.
huehu

File: Mike Israetel, hypertrophy intensity.png (83KB, 707x445px) Image search: [Google]

83KB, 707x445px

>>40549220
Also this.
github /healplz/rp-notes/wiki

>>40547536
modafinil

>>40549197
probably related to each other bud, you are weak and need rest.

>>40549269

yeh sleep has been shit lately

working on it

>>40549299

>>40548968
Equipment in the gym

>>40548943
I don't like memes