/plg/ - powerlifting general

life is shit lads

>>40620347
>how
Hadnt drank caffeine in quite a while, tried a preworkout that I had laying around, took three scoops because I am heavy as shit, felt light headed all workout, literally high while I was taking a shower and then puked the rest of the evening.

I'll look those up and try them, have enough space for some shoulder experimenting.

Any momentum builders here? What is the ratio between your low pin bench and regular bench? As of today mine are the same and idk if I had a good day on pin benches or I'm just weird and they are equally strong

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Who else /hype for tomorrow/?

>>40620590
I'll be done with my 4 straight days of building momentum so yeah I'm definitely excited

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>>40620590
not me

I'm so fucking exhausted all the time and my bodyweight keeps fluctuating by like 6 pounds what's wrong with me :--(

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>>40620590
more hyped for today

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>>40620656
in 2 weeks, imma change it to yours tho I wanna test maxes not do 3 attempts at 100%

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>>40620590
>tfw never hyped for anything

>>40620740
Do you have no friends and no gf too?

What is even the point of anything

>>40620515
Theyre about the same for me

>>40620797
I bet Dino wrote this post LOL

p.s : Dino, KYS

>>40620797
To put very large weights on top of your back/in your hands and move them around?????

What else is there lol

>>40620957
Or was this the Dino post :thinking:

>>40620335
My life was going well enough just a week ago

Now I've stopped going to work, been laying in bed debating killing myself

That's what I'll do tomorrow too

>>40621311
Why did you stop going to work mate?

>>40621357
because I'm debating killing myself

>>40621399
Why might you want to kill yourself?

>>40621434
>>40620335

Free intermediate concurrent program I wrote in about 45 minutes if anyone wants it

https://docs.google.com/spreadsheets/d/1l8zEVc9HRlhdmT1aqk0g_aY-7PLdNtzch3mKbZ8n2xs/edit?usp=sharing

>>40621445
give specifics

>>40621469
I don't want it

>>40621399

>see a therapist
>get on antidepressants
>heavy deadlifts

its what helped me not wanting to kill myself everyday

>>40621469
looks fun. not gonna change mine for a while but i appreciate the effort.

Well just squatted 550....

>>40621835
VIDEO NOW NOW NOW TALENT CHAD REEEEEEEEEEEEEEE
ARE YOU STREAMING SKILLS TEST?

>>40621861
No sorry i needed to get in my own head for this and vid will be up of just the squats in a few

>>40621877
>No sorry i needed to get in my own head for this
understandable, looking forward to vid. congrats

>>40621835
Must be the dbol
Jk luv u froggy good job

>>40621672
I am really scared to see a therapist and feel like people will treat me worse for doing so
I'm afraid a therapist will find my worries insignificant and make me feel worthless

https://www.youtube.com/watch?v=YRmc_K9t3RM
Chris Duffin is a joke. This is NOT powerlifting.

>>40622015
This is the exact opposite of what will happen
A. The stigma for seeking mental help is much more imagined the real
B. A therapist will do everything they can to make your worries not seem insignificant and they'll try to help you

>>40622015
Do you live with your parents?
I'm saying that becuase I know some therapists will just go and tell your secrets to your parents, which will make it worse.

Otherwise go for it, if you don't like it you don't have to come back.

>>40622056
he is literally 10x stronger than you ever will be.

>>40622056
fun to watch. love the camera shaking when he drops. adds atmosphere

>>40622056
>Chris Duffin is awesome
FTFY, even when he's shilling he's entertaining.

>>40622108
Thank you for the heads up, I guess I'll wait.

>>40622079
I'm still frightened to admit I need help in order to get help

>>40622056
Oh man you're so cool and Elite, thanks for calling out Chris duffin he's such a fraud

Everybody needs to take this sport straight to the Olympics and take it more seriously, am I right

All this screwing around it's Blasphemous to my own idea of fun. Fuck that guy.

https://www.youtube.com/watch?v=XkH5XBO1w3o&feature=youtu.be

heres just my squats about to go do bench now

>>40622165
>frightened to admit I need help
So of all places to ask for help you start here?

I'm going to walk into the middle of the gym at my next powerlifting meet and scream "look at me I'm really really sad and this is the place to talk about it."

Quit being a burden. Take your depressive shit somewhere else

>>40622192
This is anonymous and there's no repercussions telling strangers I sit by the train tracks and drink alone

Worst case scenario I get some cool advice and leave

If I tell people my life is ruined

>>40622192
Easy there, the guy probably has nobody to talk to
/plg/ is full of off topic chatter anyway

>>40622165
Fuck off dino

>>40622182
you cannot fathom how much i both hate and love you right now

>>40622182
This is some next level talent chaddery
This has to be some sort of world record, age and weight considered?

>>40622182
you couldve done 600 lmao hyyyyyyuh

>>40622261
the wr at my age and weight is 245.5
so yea it is over the wr and im about 175 doing it still got some bulk at peeking to go

>>40622056
at least hes not lifting in the usapl

>>40622283
Lmao. Plg basically has its very own world record holder you just gotta do it in comp
Sick

>>40622165
We're all afraid to admit we need help
But if you do now you won't later

>>40622182
Jesus you could have done another

>>40622299
comp is april 8th now after today is my peeking cycle which i am bulking on so this gon b fun

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>>40622283
I hate to be such a fanboy but I AM SO FKEN HYPED FOR THIS

>>40620290
>Pull 460 conventional
>Keep my feet less than 1' apart
>"You should pull sumo anon"

Is there some kind of magic technique to this shit? Everyone insists on sumo stance, yet I bleed power like crazy when I do it.

>>40622299
Retard strength knows no boundaries

Tfw not Kermit

>>40622381
Sumo is a very technical lift. Honestly if you pull more conventional then there's no reason to switch unless you want to experiment

>>40622381
same
i cant sumo for shit
wish i could

>>40622182
Fuck off Chad

Can I replace all of my normal squats with pause squats on something like SS? I feel like I fold over too much and wonder if this could help me increase strength at bottom and torso rigidity.

>>40622578
No, maybe you should learn how to squat?

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>when you hit the dead end

>>40622701
There's no reason to be happy about anything

Who else is having fun training again? Just hit a pretty easy bench press PR and got off the bench with a smile for the first time in months.

>>40622865
No shit training is fun when you hit PRs kek

man i really want a 1400 total
no way im getting 565 dl desu

>>40622261

77kg bodyweight

https://www.youtube.com/watch?v=4Xl3fBUpz_s

plg btfo?

>>40623074

hes 17 in this vid too LOL

>frog btfo?

>>40623074
>roided chink
lmao never will even get to his full potential with his fucked up shoulder lmao also highly unlikely hes 77 there when hes squatting about the same now in the 85 class

>>40623083
roids do wonders

>>40623093

hes 10x thicker and no abs as an 85. He's definitely under 78 in that video

https://www.youtube.com/watch?v=dfOJjBCg6G0

>>40623093
You forgot frog is also on roid

>>40623093

>Squatting about this same

https://www.youtube.com/watch?v=pS9L1vC0ZzQ

looks like he can do this for 3-4 reps

>>40623107
>definitely
no way to prove that lmao
and nice you can see his fucked shoulder making him do meme jerk and being inconsistent with it lmao

Is frog more talented than our previous talent chad, Bryce?
https://youtu.be/7mbry0YfSz0

>>40623127
>years of training later he can do more weight
whoa stop le presses

>>40623119
lmao good meme

>>40623134

https://streamable.com/e/pic3

I mean he literally power jerks 217 here...

>>40623105
How did bench and deadlift go? Or are you doing those on different days?

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>when your ex gf's most recent boyfriend is a felon drug dealer with an illegal firearm so you're going to file a police report and have him jailed

>>40623144
aaaaaaaaaaaaaaaaaaaaaaaaand frog with his trip off damage controlling at trappy tier levels

>>40623146
doesnt mean anything if he cant get the jerk in comp lets re watch his rio performance

>no female contact; feel lonely, emotionally stable
>female contact; emotional rollercoaster 24/7

which one is fuckin worse i cannot decide

FUCK MY BRAIN

>>40623150
What type of drugs does he deal?

>>40623149
just did 285 bench and doing dl soon

>>40623119
lol

>>40623156
no sean but you can think that if you want however

>>40623166

you sound like such a cuck

>>40623185
get out chink lmao

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>>40623167
if anyone has a solution to this i'll be interested.

>>40623179
>even calling everyone Sean JUST like trappy did when he was exposed
Okay Kermit

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>>40623176
I have no idea I don't really want to know either but its probably weed

>>40623199
ok sean

>>40623197
Don't put pussy on a pedestal

>>40622117
>>40622133
>>40622160
>>40622180
It's how powerlifting got a reputation for being a joke which nobody takes seriously
/plg/ has changed, I never would've gotten these replies had Bodorio still post.
His lifts are way way way over inflated, he claims to DL over 1k for reps LOL. take a look at his 'reps' @ 2:44

>>40623207
>weed
Dude don't ruin someone's life over the most baby-tier drug

If it's like coke or meth or heroine then go right ahead but think about the implications of your actions irl

>>40623212
Okay Kermit

>>40623105
>Roids do wonders

of course we know you know that, it just put 50 lbs on your squat in 3 months lol

>>40623167
Date married women, you get flirting, sex, romance while the husband deals with the exhausting parts.

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>>40623216
I dont put pussy on a pedestal I put having a warm human i can hold and talk to and be emotional and physically naked with on a pedestal

>>40623167
>>40623197
your a little bitch

>>40623254
Don't put women on a pedestal

Fulfill your need for contact and compassion through brotherly love, it's much stronger and realer.

If you find a nice qt eventually then that's good but until you do don't worry about it so much

I'm in the same boat as you bud

>>40623254
> a warm human i can hold and talk to and be emotional and physically naked with
Well then you're not looking for a woman

>>40623222
he's a twat, but entertaining to watch. i am not gonna waste energy on getting mad about him when i could invest it into my own lifting instead

>>40623105
>>40623179
>>40623212
>Roiding for this

>>40623228
he's a convicted felon who owns an illegal firearm

that's reason enough to report him imo

I'm still considering whether its an ethical thing to do though

>>40623254
Get a dog, you sound lonely.

>>40623285
>convicted felon
>illegal firearm
That's reason enough to be ethical

>>40623300
when did I imply i wasn't lonely as fuck

I deal with it, but it's so fucking tiring

how do I become an introvert that enjoys time spent alone and gets tired of other people?

>>40623279
I cuddled with a qt this friday after some bouldering, under the dusk sky

those were literally the best two hours of my last like, five fucking years of life.

i thought it wouldn't be much, that I wasn't missing anything

now i wish I had never felt it so i couldn't feel the lack of it

>>40623343
>cuddled with qt less than a week ago
>bitching that he doesn't have human contact
fuck off

Also try being emotionally naked with her, see how long that'll last

>>40622182
I don't get it, how do you hit such nuts numbers but not look either huge or like a god

>>40623365
that's how it works when you have really strong pound for pound muscle fibres. You don't need as much muscle mass as somebody else would to lift the same weight.

>>40623302
thing is the ex gf is living with him, and I'd say is probably involved with the operation at *some* level and I don't really wan't to screw her over aswell as I understand her background pretty well and understand that she's kind of in a rut because the boyfriend she had after me really damaged her mentally via legitimate emotional and verbal abuse that left her kindof fucked up to the point where she became borderline alcoholic and is now involved with the degenerate now, but on the other side she could possibly just go downhill further if she doesn't have some kind of corrective action like being in trouble with the law happen to her, yet on the other hand she could just break up with him and perhaps straighten herself out but again all of this is prospective

it impacts more than just the subhuman which is why I'm pondering the net gain vs loss

>>40623409
Sounds like your ex gf has mental issues which means you probably do too

>>40623409
You won't. No balls.

>>40623409
you still love her mate

go fucking cap that pondscum and #takewhatsyours

>>40623409
Why do you care about an ex so much?

>>40623409
it probably shouldn't be your decision to make, let nature take its course

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>>40623435
>you still love her mate

not even in the slightest, I care about her as a person because I'm empathetic to people that I know and were/are friends with at some point in time, but that is by no means an indication that I have any feeling towards her at all, I wouldn't even consider dating her again

>>40623441
I'm *sort of*still friends with her(as in like I was invited to and went to a party she had last winter and got invited but didn't go to new years back when she wasn't seeing current person) so I empathize with her on more of a personal level than if it were a random person

>>40623462
this is what I was considering, I'm also friends with her father and I could just let him know about this situation and shift the role of responsibility to him

>>40623505
seeing you actually care about another human being is sickening. please return to 2/10 shitposting and autistic pepes.

>>40623505
>'m empathetic to people that I know and were/are friends with at some point in time

good lad.

>page 5

wtf is going on

>>40623137
no, bryce can bench and pull

>>40623923
frog just needs to learn to do sumo properly and he'll be able to pull

>>40622433
>Sumo is a very technical lift
I literally, unironically, do not think this is true. Take your stance. Knees out. Hips high. Rock back/push stomach "in" towards the bar (it's the same thing), and lift the weight.

>>40622647
>tfw at it for three years and still can't squat

>>40623137
>0 wilks
>44444 wilks

You tell me

>>40623967
nothing in powerlifting is technical

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I told you guys I didn't have any real talent

>>40623167
>female contact; emotional rollercoaster 24/7

Give it a couple weeks to settle, it's definitely weird and uncomfortable but you can get out of the frogpond friend

been building up my bench for the past year, hit 3 plate not too long ago I think it's time to work on my OHP now.

Will increasing my OHP help my bench?

>>40623285
>pretending to be lawful evil when really you're chaotic stupid

>>40623996
>>40623923
>hes 17
got lots of time to build those lifts up and he just really started training bench and dl with volume

>>40623967
Kek I bet you don't pull sumo
if you do, please post vids so I can shit on your form

>>40624003
Bench is.

>>40623967
also, 95% of people pull sumo like shit

>>40624035
Anecdotally, no, but you'll probably maintain without much trouble.

>>40624055
I do, what part of what I described was wrong? If you think sumo is a quad dominant lift then don't actually respond to me.

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https://www.youtube.com/watch?v=tG_WbFoNCQ4&feature=youtu.be

alright heres my full mock meet (skills test) ended up with 1370 hoping i can peek at 1400 for comp but we will see

>>40624117
your lifting vids are a reaction face goldmine. shame I'm too lazy to profit from that.

>>40624117
Son Goku levels of HYAH

Mirin though.

Has anyone ever done any of the Natty Norwegian programs? What are your thoughts?

>>40624117
amazing strength keep gaining bro

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>>40624117

>>40624225
I think boardshorts ran dietmar but got hurt or something. I don't think he finished it

>>40624398
Nice

TM aint working for my upper body. wat do I do. i have infinite time to train everyday and it seems like im squandering it by just being stuck

im around 1/2/3/4 for reps at 200lbs

i also dont really wanna give up training ohp seriously cause its more relevant for sports

>>40624697

It's Juggernaut time.

LOVIN YOU, AIN'T THE RIGHT THING TO DO

>>40624117

Some smart attempt selections and you're gonna do fantastic lad.

Kind of too bad you waited this long to compete.

>>40624697
Check out Greg Nuckols's beginner bench 3x a week program in his 28 free programs

As an aside cutting is gay as fuck

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Pls post I'm at work and bored.

>>40626047
Whatchu working with, lad?

>finally bought chalk
>supposed to diddly 455 for 3+
>diddly 455 for 10
Chalk is not a meme

>>40626088
1RM

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If I don't eat I'm continuously sore. If I eat I'm gonna get fat

Hnnnnng

I AM MAD ABOUT FEMALES

How fast can grip strength increase bros? My goal is to deadlift 4pl8 double overhand, current PR is a very easy 3pl8 from the floor with no chalk or slipping and today (I'm training block pulls as my main DL movement atm) I hit 3pl8x3 with a 10 second hold on the last rep and another single with a 15 second hold, using chalk. Grip is increasing fast as a month or so ago anything over 2.5pl8 would start to slip but I know at some point the grip gains will plateau. Any special techniques I can use besides just more holds? I'm aware of hook and mixed grip but I specifically want to hit 4pl8 doh just because I think its manly and cool.

>>40626314
Wow who the fuck cares

>>40626323
Feel free to post something exciting for us to all enjoy and respond to m8, otherwise give me some advice or shut the fuck up.

>>40626202
No idea, 5pl8 I'm guessing.

>>40626330
I've found that what helps the most is you know, deadlifting more weight, I don't know exactly how it works but my double overhand somehow increases by putting more weight on the bar even though I lift every set with mixed grip.

Magic, I know.

>>40626314
Just use hook. There's literally no reason to double overhand 4pl8

>>40626347
So your advice is stop being a retard and just get comfy with mixed and the doh will come with time? Gotcha.

>>40626366
Yes, stop wasting time with memeing and just get strong instead.

>>40626348
What about for fun and joocy forearms and pain free thumbs? You can discount some of those reasons but every single one is good enough for me by itself.

>>40626377
If you care that much just do farmer walks and rack pulls

>>40624117
height?

>>40624117
>tfw same age as Frog
>50 pounds on his deadlift but he's got 200 pounds on my squat and same bench
Curse being 6'3 with a shit squat. Mirin' hard tho

>>40626078
Criminals

Not in a narcissistic way or anything but I love feeling my muscles. Was a fat runt all my childhood so feeling that I've actually got a chest/lats is a great thing.

in four weeks I am going to be starting a new program. here's what I was thinking of doing. you might notice a pattern.
>Monday
dl 1x5 ramping set at 90%
ohp 1x5 ramping set at 90%
curls and tricep extensions 3x10-12
>Tuesday
dl 3x5 at 80%
bench 1x5 at 90%
rows 1x5
>Wednesday
deficit dl 1x5 at 70% dl
behind the back deadlift 1x5 at 70% dl
bench 5/3/1 trying to PR
>Thursday
squat 1x5 at 90%
dl 3x8 at 60%
curls and tricep extensions 3x10-12
>Friday
dl ramping doubles (maybe singles) dunno percentage
ohp 1x5 at 90%
skull crusher's 3x10-12

Friday is the day I'm having the hardest time programming. anyone got advice?
I want to focus on getting my deadlift up, and since I will be doing it so often, plus the behind the back and deficit, I decided it was best o only dedicated squat once a week.

now thats a spreadsheet

>>40626830
why are you doing it? why the rep ranges why the assistance?

if you cant answer then you shouldnt programme yourself

>>40626830
That's not a program, it's a shopping list.

>>40627100
I want to do deadlifts, every day. I do heavy at the beginning of the week, lower it, do some assistance then go for a pr on fridays. OHP on the first day so Im fresh for it, squat thursday because Im doing light dl those days. Curls and tricep extensions wont fatigue me so I put them where I only had two excersises. bench tuesday wednesday because I wasn't killing myself thsoe days and bench made sense.

>>40627112
What do you mean?

>>40627267
you will burn yourself out

your assistance is shit, for all lifts

you do not know what makes for good programming, you will stall hard and fast

what you 'want' to do is not how you should train

I had a knee injury ages ago and stopped but I'm coming back as kind of a beginner I guess.

What's the consensus on squatting 2x vs 3x as a beginner?

If you had to choose between programming squats SS style vs 28 free programs as a beginner, which would you choose and why?

I'm at a point where I'm starting to fold on SS, at about 90kg. Am I supposed to just grind through this or is it better to go to Nuckols and do a slower weekly progression of 2.5kg-5kg?

>>40627307
Why is the assistance bad?
How can I improve the programming?

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well lads, i got 4pl8 up to my knees, so i think it's safe to say that i'm in charge here

>>40627398
How do you even fail at knees? Lockout is the easiest part desu.

>>40627398
get the fucking bar closer to your shins, i can see daylight in between, you get to that point and the distance away makes it all lower back, no glute or ham assistance

>>40627437
idk i just had nothing left to give, I could feel the earthquakes starting and i realised the rep was done for
>>40627497
alright, thank you

What sort of accessories are pretty useful to add purely as a means of hypertrophy work and also a little carryover to lifts when you have no distinct weaknesses?

>>40627534
bullshit, you always have a weakness

being weak is a weakness itself, a lot of people struggle with benching cause they dont have any fucking muscle

>>40627534
Dumbbell variants of whatever movements you already do. With more reps.

>>40627551
Exactly I meant no imbalance weakness
I'm weak at squatting because I have no muscle
I'm weak at bench because I have no muscle

So it's best to just do dips and pause squats/lunges or something?

>>40627564
you will be weaker at the bottom/transition/lockout in all 3 powerlifts, you cannot be 100% equal in all 3 phases of the lift

im not recommending anything without seeing your big 3, i dont know what you need to work on

I can't even lift 1plt above my head. Tell me why I shouldn't hop on test immediately

>>40627576
because youre clearly nowhere near natty potential

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>>40622015
>>40622015
>>>40621672
>I am really scared to see a therapist and feel like people will treat me worse for doing so

You don't have to tell most people that. All the significant people for me that I've told (gf, parents, close friends) were incredibly supporting.

>I'm afraid a therapist will find my worries insignificant and make me feel worthless
That what I thought too, but thinking this way is part of the problem and a symptom of my depression. Its literally the counselors job to help those.
Having a mental illness (like depression) is a chemical thing and the brains fault. You don't need a rough life to constantly want to kill yourself. I could enjoy life so much but yet there was a time where the day didn't go by without me thinking about just giving up.


Even if its hard, seek out a competent behavioral therapist, make an assessment appointment, take the therapy, continue lifting, perhaps help the therapy by seeing a competent psychiatrist and getting prescribed the proper meds (don't worry if you don't find the right one immediately).

I'll promise you, your situation will improve immensely.

realised that the reason i never have sex is because i have no confidence in the way i look. I cringe when i imagine me, naked, having sex with an attractive woman
need to do more volume to combat this

>>40627584
Can I keep my gains if I go to natty potential with gear ?

>>40627573

I don't have videos right now but what about these scenarios?

Bench - Bar speed starts to slow when arms are 90 degrees. Struggle to lock out and keep elbows in.

Squat - As soon as I hit the bottom, I become looser and also collapse forward. My knees shift right back, I can't keep them forward and load is put onto posterior chain.

Deadlift - Even after keeping it against legs, as it gets heavier, the bar and my COM starts to drift forward, like I don't have the glute/hamstring strength to keep it back?

>>40627639
Bench - you want to be flaring your elbows as you move into lockout. Sounds like weak triceps, do floor presses or board presses. Heavy 5x3 one bench session, lighter 4x6 on the other

Squat - your posterior chain is always going to be stronger so utilise it, work on it, sit back into some paused squats with concentric only good mornings for assistance, this will also help deadlift

deadlift - you are probably trying to pull upwards in a straight line, you need to be pulling up and back, thats a big technique issue for now, but the concentric only good mornings will help cue the pushing back

heres what they look like https://youtu.be/ylElE7iUn4A

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>>40622015
If it makes you worry this much then its clearly not insignificant :)

>>40622182
why do you walk it out of the lift thingyy?

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QUADS for toshino kyoko :)

Can someone explain the difference between reverse lunges, walking lunges and bulgarian split squats and their roles?

I've been told to add some of these to improve quad strength and stability but not sure how they differ in benefit.

>>40627639
triceps

dont be afraid to squat with a more horizontal back angle, especially if you have long femurs, chest up does not mean vertical torso it means thoracic extension

lats

>>40627801
Reverse lunch is a fancy word for a midnight snack

Walking lunch is another fancy word for picnic

Bulgarian split squats is a classic dance move

can someone give me a quick rundown on trappy's exposure, preferably with proof? I've been off for a couple months

cmon faggots I know you kind of miss the drama too

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>>40627851
Here's the rundown

Trappy was Rafael; Rafael is one of four teenage mutant ninja turtles, the other three being Donatello, Leonardo, Michaelangelo

Together they fight crime and live in the sewers

>>40626830
u gon die

>>40620290
https://www.youtube.com/watch?v=auxWBixtM9A

is squat dangerous? if not how to not snap my knee?

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>>40627865
knew it from the very beginning

>>40627870
dont lift equipped like him

How many are supposed to be left in tank on something like SS when I squat?

Each set feels awful and I don't think I could even get 6 reps in my first set. Am I pushing too hard?

How difficult is a set of 5 supposed to feel? I feel anxious all day thinking about squatting now.

>>40627870
roflmao

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Mfw frog still hasn't gone through the peeking part of his sheiko cycle
1400 total?

What are your guys guesses

>>40627960
Safe to assume, as much as it pains me to admit, fucking talentchads. Also he has surpassed the WR for his age and weight without even breaking a sweat so even if he bombs like Hiroshima otherwise, if he pulls that one off in comp the hype is fken real.

>>40627885
when i did ss i would be at school (was underage fag) and it would be like 9am

and i'd be like oh fuck i have to go home and squat 3x5 and my palms would start sweating

SS is misery

>>40627988
And hes not even in the 180s yet so he can bulk hard as he peeks
Tbh I wouldn't be surprised to see a 570 sqaut tbhq

>>40628212
We'll see. I love the fact /plg/ has its own talentchad prodigy, but hate him for outlifting me by a ridiculous margin. Abstract feels incoming.

>>40627885
It's gonna feel hard. That's the point, as a beginner you can recover from those hard squats and it will teach you how to grind and how hard your body can actually push

>Frog makes even Alex look like a GDE
talent chads BTFO by child prodigy

>>40627309
Nuckols 3-day.. Weight on the bar is more suited to your ability to progress.

>fat
>still small
>not THAT weak
how is this possible

>>40628851

Define the following:
>fat
>small
>not THAT weak

and we can tell you.

>>40628880
>fat
Gut and love handles
>small
DYEL skeletor
>not THAT weak
220/135/250

>>40628892
height and weight you dumbass

>>40628892

You didn't actually give anything quantifiable except your maxes. Try again.

>>40628906
>>40628908
191cm, 110-115kg, been cutting a little over a week though so prob less now

>>40628916

You're not that small you fucking dingus.

>>40628916
uhm, maybe just keep lifting?

>>40628937
but I am so tiny, no fullness

>>40628945

Because you're 20% bf you dingus. You just look small.

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>>40629101
oh, how fix

>>40629139

Eat less, move more.

OR

Eat more, move less.

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>>40629149
>want to slim down so I can make more gains before hitting 120+
>hate the thought of becoming small(er)
I don't know what to do

>>40629200

>wanting to be 120+
>actually caring about how much fat you carry

m8 you're taking the wrong approach.

>>40629200
just GET BIG

>>40629217
>191cm
It's not like I really get a choice. I wanna stay 120 as long as possible though.

>>40629200
read up on G-Flux eating

>>40629247
I just read an article, that's kind of what I'm already doing
>mon
Sheiko
>tue
cardio, some plyos, some technique work
>wed
Sheiko
>thurs
Light cardio, small amount of bb
>fri
Sheiko
>sat
Plyos, tech, heavier bb

Also doing IF

>>40629247
Isn't that the whole don't eat less, train more approach? Sorry I'm dumb.

>>40629353
yeah. well, the baseline is, hypocaloric eating means you get leaner, but after a certain treshold of calories you get diminishing returns in terms of energy and net protein synthesis. i.e. you can burn 2500 and eat 2000, but it will do you less good than burning 3500 and eating 3000, although both have a 500 deficit. fucky to adjust to but works well if you have everything dialed in. friend of mine (who is a bb but the same principle applies) eats 3900 a day but due to his insane training regimen he burns 4500 so he still gets leaner AND swole. might be a tad extreme but you get my point.


>>40629301
you do whatever works for you. looks solid though, depending on sheiko setup and actual macros.

>>40629396
I'm just doing the int med template.

>>40629396
Got it, thanks. Might be worth looking into, I hate cutting but love lifting kek

>>40629401
should work then. not that i really have experience with it besides reading about it for now, never cared much for sheiko.

>>40629415
bon appetit

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>WHAT ARE WE TRAINING

currently doing dynamic upper(i know its not monday)

>>40629396
holy shit this sounds too good to be true tbH. thanks for the hint m8

>>40629491
anytime. read up further though, there is a ceiling to this. you're just gonna wreck yourself by training two hours three times a day to burn 7k just so you can shove whole small animals worth 6k down your gullet. also all of this implies clean eating for anybody above 12%bf, if that wasnt clear lol

>>40629454
50% seems really low. Are you adding bands and chains also?

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>>40620590
>look at numbers
>can't be in kgs
>look at top screen
>51°
>mfw

>>40629517
its for speed, its 9 sets, the max effort day is to move bigger weight

>>40629509
awww :(

kek, no I'll pay attention, I just love the approach. thanks again

>>40629454
what is your s/b/d?

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>>40629509
>you're just gonna wreck yourself by training two hours three times a day to burn 7k just so you can shove whole small animals worth 6k down your gullet
WHATEVER IT TAKES

>>40629396
Only problem is that for you to increase your daily calories burned by 1000 would require more exercise than most powerlifters are willing to do.

When I have tried this, trying to up my metabolism by anything more than 500 calories a day ends up being super time consuming.

Doing cardio 5x/week plus weight training is a time hog.

>>40629568
ill find out 28th may

>>40629572
yeah i'm simply explaining the concept. this is more geared towards bb or taxing sports players or powerlifters who happen to also have a physical job outside of the gym. or people who up their metabolism by chemical means but let's not discuss that here lol

not meant to be a one size fits all approach, essentially. was quite useful for me when i was quite fatter and had a BMR of 2500 or so already, cutting too much had me weak and suffering while just upping the training was ezpz in comparison. buuut as i said, i merely explained the concept to the anon who asked, not claiming it to work for everybody of course.

>>40629454

Today is

Deadlift x1 @8, 3x8 @9
2ct bench x1 @8, 3x6 @9
Lunges (reeee) 6x9

Building momentum :^)

>>40629604
i see that 2ct is to address a weakness off the chest and lunges are a supplemental lift that will aid the squat, but straight deadlifts? not really building a weak point and fatiguing you more than needed

>>40629599
Ah yeah I see what you mean. Makes sense.

>>40629618

It's just Mike T's project momentum. Getting overall stronger is the the goal.

>>40629662

focus on where you are weak

get more specific closer to comp

>>40629681
Or get better at the movement itself

>>40629703
>doing the same thing over and over again and expecting different results

identify a weakness and work on it

>>40629731
>>40629681

But what I'm doing is working right now, I'm not gonna change what isn't broken, and I intend on following this program through til the end.

>>40629555
Gotcha. Im not really sold on dynamic effort for raw, I feel like speed isn't that important. Mike T wrote something good on it IMO http://www.jtsstrength.com/articles/2013/03/25/why-speed-work-doesnt-work/

>>40629741
yeah sorry i should have been clearer

if it aint broke dont fix it and youll always get better results giving 100% to any training than hopping all the time

but a time will come that you have to be intuitive and figure out what you need to do to eliminate a specific weakness

>>40629767
im just seeing it as volume work desu, but focusing on moving the weight as quickly as possible

look at the big squatters, they all move the bar quickly, not necessarily focusing on 'speed work' but they are fast

ive always seen it as if you are slow out of one phase of the lift then you will get stuck transitioning into the next as the weights go up, slow off the floor in the pull, the lockout becomes hard, even if you can do rack pulls with silly weights over your max

Mike T knows his shit, but theres so many schools of thought, and a lot of his principles come from conjugate, he obviously got nothing from the speed work and dismissed it entirely which is fine, if it doesnt work for you then drop it

>>40629681
I still think you should work comp movements in PL. Every other movement should attack weak points but it's still important to develop the skills with the big 3

>>40629807
I agree with moving the bar fast but I feel that 50% for threes isn't an effective enough overload to inhibit an actual reponse. It just seems like recovery work IMO

>>40629829
With that said ld love to be proven wrong. Conjugate looks like a lot of fun but I just don't really believe in "speed" work

>>40629768

Oh yeah I mean that makes a lot of sense. It's why I really like Nuckols' stuff because I can change things around a little and really work on my weaknesses and get a little stronger.

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Hey,
I think I'll do one cycle of sheiko a month after my first meet, just to try it out.

Anyway, I've got a couple questions:
- I'll be competing in wraps and expect to hit a little under lmao4pl8 squat. My raw high bar max is ~20kg below that. Will I overtrain if I put my comp max in the spreadsheet and use 'oly' squats during training?
- how exactly do you do deadlifts up to knees? Can I do them stiff-legged?

>>40629811
im always doing the movement, just with a different width of grip or a different bar

>>40629829
i would have said that a year ago, but ive warmed up for bench with 50 banded facepulls twice a week, the volume accrued is huge

everything ive read on conjugate for raw says 50% for bench but raise squats to 70-85%

if i did that for bench its 9x3 with 152.5, thats too heavy

its not stuck at 50% thats just week one, add 5kg a week for the 3 week wave, i will invest in bands at some point

as for getting faster through doing the lifts im on the fence for now but we will see

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>>40627870

>>40629970
Maybe your right, I'd love to hear about your results in a month or two. But it's hard to believe 50% work is hard enough to create an adaptive reponse

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>>40629944
20kg inflation would be a lot better off just starting with 5-10kg inflation

And you dl to your knees and pause there and put it down

>>40630067
dont forget conjugate was created by the russians, with scientific research

and we all know how everyone in here loves russian programming

>>40630120
I think that speed is actually important to weightlifting though and the Russian conjugate program was developed for weightlifting. I don't believe speed necessarily matters for PL.

>>40630109
Ok, the inflation bit sounds relatable as I am basically your age and weight.

>>40630120
>>40630147
I also fully believe in its application to multi ply. Cuz speed matters, I just don't think speed is more important that specificity and sub max work to work on technique. Weakpoint training should be near the forefront of any program though

>>40630147
yes indeed it was, they had a rotation of 50 supplemental lifts that they swapped around iirc

thats your opinion and thats fine, my experience of my own lifts is that if it doesnt move somewhat quickly then it doesnt move, BUT thats where there is crossover in our views, i think it was a nuckols article i read about muscle fibres, and those who have the fibre type that lend themselves to being able to output force for longer will be better off as they can grind the lift, some naturally have more acceleration so will move the weight fast and if it slows will hit a wall quick and fail the lift

>>40630192
see this is what ive grown up and learned over the last couple of years, if we all have a productive discussion and say what our views/opinions are rather than just 'no youre wrong this is how it is' then i find there are overlaps, we all have our own views and we will all agree on some things and disagree on others, its about how you apply these things to your training thats most important

http://www.strongerbyscience.com/powerlifters-should-train-more-like-bodybuilders/

Key Points

1. There are six key factors that largely determine how much you can lift.

2. Of these, muscle size is the only one that’s impacted strongly by training choices in the long run.

3. Although focusing on heavy (85%1rm+) lifting CAN build muscle mass, “bodybuilding” style training is a much more efficient and effective way to maximize hypertrophy.

4. Very advanced lifters may benefit from an increased focus on training specificity, but to make the most of this style of training, it helps to have a solid muscular base first.


point 4 contradicts the mainstream thinking, but supports the fact that a lot of peoples issue is they just dont have any muscle

>>40630203
>>40630234
>>40630288
I've read the article never thought about it in that way though. Interesting thought. Like I said, that's why I'd love to hear about your results, it would be cool if you had some sort of tendo unit to track speed to really get a good idea. I definitely agree with conjugates ideas of high reps to bring up weakpoints and the repetition method, just can't quite see any way that dynamic effort works for raw. Hope conjugate works for ya I just haven't had any success with it.

>>40630288
Fully agree that power lifters need more muscle. That's one of my problems in the bench and I feel most raw benches problems

>>40630172
But i didnt start with such a big inflation i built it over time

>>40630650
Interdasting. So he's more or less saying you can fuck with the weight as lot it's between rpe 6-8.5

>>40630650
u wot m8

>>40630679
As long as its*

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>had my first truly awful session in a while today
>bar speed was fucking glacial
>form was out the shitter after like the first rep
>had literally only one (1) accessory programmed today but getting through those four sets was basically torture
>had to strap up because of an overgrown callus has gotten a subdermal bleed

hey lads havent been here since 2015, used to post here regularly and Im just checking in

can someone fill me in on which trips are still here?

Are Bodorio and Norsie still here?

>>40631004

No, the only trip worth anything here anymore is a 17 year old child prodigy who has the squat subjunior record in the bag.

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>>40630679
which is pretty much what I do anyways kek

>>40630680
if you feel like the working sets are too easy on sheiko, move the weight up so it's between RPE is 6<RPE<9, but don't mess with the reps or sets. if you're in the competition block don't change anything

>>40630794
it's ok anon, gotta have the bad days to appreciate the good. it'll get better

>>40631004
>can someone fill me in on which trips are still here?
isley
>Are Bodorio and Norsie still here?
not really. norse checks in from time to time but that's pretty rare. bodorio is gone

>>40631089
what the fuck?

what happened to Bodorio? did he say why he left?

Did he finish school and get his degree in economics? Did he get a gf?

plz respond

>>40631089
ah makes sense thanks. was confused by RIR but it's literally just RPE such and such.

>tfw to intelligant fur lifting

>>40631136
>what happened to Bodorio? did he say why he left?
got a job and a gf etc etc
don't think he wants to be associated with 4chan anymore so he just left

>>40631136
An autistic favela monkey manlet is what happened

>>40631136
There was an autistic Brazilian favela man who drove all the trips away it's a long story but we're back to comfy most of the trips are gone for good thou

>>40620290
fuck america

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>>40631089
>it's ok anon, gotta have the bad days to appreciate the good. it'll get better
>tfw it was just triples at 75% and paused triples to knees at 70%

>>40631004
Do you remember dino

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>>40631734

You were probably fatigued and that was an ez day to let some fatigue bleed off. Just eat more, brace better and try hard next time. Here's a qt I shamelessly stole from /fraud/ to cheer you up.

>>40631746
yeah i know your still here

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>>40631836
haha... let's hope so mystery lad... let's hope so... haha...

whats a batter spend of my money and why:
a heavy kettlebell or a month's membership to a bouldering gym

>>40631941
>>40631941
>>40631941
>>40631941