/plg/ - powerlifting general

I'm in a special discord with boardshorts

Ask me anything

Why was powerlifting so much cooler back then?

https://www.youtube.com/watch?v=4Q5IVxhIhMc

>>40775271

no LGBT powerlifting meets like George ones

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Back on the momentum train with beltless 6x10 squats.

>>40775283
I did them yesterday belted and had to stop after the 5th set cuz i was about to fucking faint. I need to start doing cardio

>>40775259
Does his clitoris hang lower than his labia?

DISCORD WHYYYY

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>>40775306
>>40775283

>tfw sick and gonna have to miss at least one workout during this week of project momentum

At least it's a deload week, r-right?

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>>40775306
Just racked set 4/6. Actually under a tad on RPE.

How to stop knees coming forward at bottom of squat

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>>40775188

>>40775340
Sit back more

>>40775340

>stoping knees from coming foward

just fucking spread them out and if they still go foward thats a way you built

>>40775340

Queue sitting back instead of sitting down. Some forward knee travel isn't that bad though unless it keeps you from hitting depth.

>>40775347
You have distinct stylometry.

>>40775327
>tfw gonna have to combine days 3 and 4 because I have normie shit to do this week

I finally hit the lmao 1pl8 OHP milestone, so there's that.

>>40775330
Nice, all my sets were definitely on point or under in terms of RPE but my shit cardio just ended that. I was lying in a pool of my sweat in the squat rack, yesterday was awful

>>40775385
Its down

>>40775374

OHP isn't a powerlift delete this

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>>40775327
>deload
That words not in mike's vocabulary lad

>>40775407
Isn't for me?

>>40775408
ok, how about the lmao 3pl8 squat?

>>40775456
You don't need to be powerful for a 3pl8 squat

>>40775456

hey you got 1 and 3, hope you got 2 and 4 too

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>>40775373
>You have distinct stylometry.
no i dont
fuck you
fight me

seriously though that was a generic statement, how many times have you guessed wrong?

>>40775340
>wanting to limit knees forward
stop being so bossy lad
let the poor knees do what they want

>>40775489
I know, I'm only 9 months in bls go ez
>>40775502
thanks mang. It's on the horizon.

>>40775518
tbH you do have distinct stylometry lad, lots of all lowercase minimal punctuation with a good few lads or tBhs thrown in, Tbh

But I'm sure I've guessed wrong before.

>>40775271
no fatasses using a ton of equipment to move the bar through the minimal ROM
(and more roids)

Discord link?

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what should I do for bench today?

starting spotoshot and sheiko again next week. wanna do some high'ish volume today.

>>40775271
kaz

>>40775695
HEAVY SINGLES

>>40775551
well played Tbh lad well played

>>40775695
>>40775751
>>40775751

Heavier slingshot singles.

>>40775695
Rep out with 225, combine style

>>40775695
140 slingamajig 5xamrap

>>40775751
>>40775814
>>40775819
>>40775840
ok sounds fun

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>>40776031
forgot pic

Someone tell me how sitting in a bodyweight squat is supposed to help my ankle mobility? If I sit full depth I just fall back eventually and if I hold a post, my quads tire before my ankles even stretch?

>>40775340

Stop highbar squatting in oly shoes.

What should I do if I don't like something but have to do it

>>40776143
realise that you dont have to do anything

ugh I'm making a big stinky shit right now it's been brewing inside me all day

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>>40776344
Excellent projection of your intelligence

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>>40776391
That my friend is a projection in itself

>>40776143
Don't do it #yolo

>>40775695
Mid pin press like me

>>40775695
>single to RPE 9
>80% of single for 3x3
>70% of single for 4x4
>closegrip 3x8 to RPE 9
>DB closegrip 3x8 to RPE 9
>tricep pushdowns
>curls

Does anyone else get little red dots all over their face after heavy squats? Could I be tomato-facing so hard I'm popping blood vessels?

>>40776662
How about honour your bet like me

>isley bought a shirt of him fucking trappy
>TRAPPY TURNED OUT TO BE A MAN

>>40776713
Yeah, you're isleying your face up lad.

>>40776787
He said he was going a bit red
Not mms aways from losing an eye

>>40776731
Lmao

Any of you guys done smith machine squats to bring up weak quads?

I was thinking of doing them once or twice a week at maybe 40-50% of squat 1rm for 5x5 on top of my regular squatting to bring up my quads.

Did some front squats today for 3x3 around 65% but I think smith machine squats might be the way to go--can do them a lot slower, they seem less fatiguing, little risk for any injury, etc.

>>40776038
breh, you can't just do that. Post one pic and not more.

>>40775370
>>40775340

>Queue sitting back
>Queue

You mean cue? :^)

Also don't do the sit back thing too much unless you want your squats to look like mine.

Discord works well

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>>40777391
>You mean cue? :^)
got em! that 300 eye cue hard at work again

>>40777103
why not simply leg press if you want less fatigue, slower etc

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>>40777391

Fucking brainchads I swear to God.

If i do nuckols bench program but with OHP in place of bench, should my increments of increase be the same?

>>40776731
But trappy was always a man :thinking:

how long is the in between period of ending a cut and starting to bulk until it actually feels like im bulking

>>40777768
Of course, you'll be OHPing 3pl8 in no time at all.

is it possible to do some training to be explosive, for fun, without hindering other results

>>40777860
>feels like im bulking
you mean when the first rolls of fat appear?

>>40777860
let's say two weeks

>>40777893
i mean when ill feel the energy and my lifts will start going up again from the surplus. is it only a couple days?

>>40777862
But isn't the gap between a , say, 60 - 100kg press about the same as the gap between a 110-150kg about the same?

>>40777938
>his lifts dont go up on cut
Sorry but no bulk is gonna help you

>>40777963
you're a memester but they actually did for months before they crashed

>>40777938
ill feel will go away in a matter or days
lifts are a matter of your level of advancement

>>40778007
>cutting for months
Now not memeing even, why so long? I literally cut 10kg in one month now.

>>40777568
Maybe I should just do those instead. I thought norse and some others liked meme machine squats which is why i was wondering

>>40778202
could also do hexbar pulls if you got one available and don't want to explode your hips on the leg press

>>40778060
i lost the majority of it in 2 months and then idk it stalled a lot and my lifts got worse

>>40778060
clen?

>>40778208
>explode your hips on the leg press
fuck I didnt know that was a thing.

So i should probably meme squat or hex bar? leg extensions, maybe?

I'm actually not deadlifting at all, partly because I just like squatting, and partly to let my hip recover from a several months old "injury." Hoping I can meme my way to a bigger deadlift just from squatting and building quads.

do vegertarioans have high estrogen because they eat soy things

>>40778346
IDK about estrogen but they're definitely faggots

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squatted 405 4x5 beltless @ 7.5
benched up to 315 for 1 singles, then:
>255 3x3
>225 4x4
BB rows 135 3x12
static holds 135 3x45 seconds

what did you lads train today?

>>40778346
Dietary effects on hormones are vastly overstated.

>>40778366
Wil be doing spoto press then cgbp, rows, db shoulder press, and chins

>>40778366
>1 singles
2 singles*

>>40778366
Today I hit
>95% paused bench single @10
>85% 5x3 mostly paused bench @9-10
>105% slingshot double @10
>2x10 closegrip
>a set of tricep pushdowns

RPEs were higher than I would've liked today but that's cause I slept three hours last night

Tomorrow is squatz if my hip doesn't still feel injure

>>40775340
"Pull" them in towards your armpits/shoulders.

>>40778513
what did he mean by this
>>40778302
I say hex bar is overall best option, leg extension is ok too, but it can easily aggravate knees. Make sure you use the low handles. Hack squat is another option, but it's obviously harder to pull off than hex bar.

>>40778366

>what did you lads train today?

dat dere cardio

I'm not training this week, because I'm maxing on Saturday. Boredom is already setting in.

>>40778547
Sit down in a squat. Your knees are far forward, right? Imagine pulling them back, getting your tibia more vertical.
>how does that differ from sitting back
It's just another cue.

Damien Pezzutti is back to training and uploading.

https://youtu.be/qZbR8fk7Bsk

>>40778626
I'm not the guy asking, I just can't make sense of your cue lad

Still can't Tbh

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is it possible to peak different lifts at different times, as in peak squats then 2 weeks later peak bench, or is it a non-specific thing, and 'peaking' applies to the whole body, not specific muscles?

sorry if this thats a stupid question, is there any good articles or books on the topic of how peaking actually works? I don't massively get how this space magic works

>>40778691
Yes it's possible. Peaking basically means you do a ton of volume and make your body super fatigued then go light for a little bit to dissipate the fatigue while still keeping the motor patterns fresh then you max out

>>40778691
is the opposite of peaking fatigue or would it be something else

>>40778781
but how can only one muscle group be fatigued? Isn't fatigue a general state?

>>40778661
Was he the first guy that popularized "squat everyday" or am I thinking of someone else

>>40778809
The opposite of peaking would be building a lot of fatigue yes

Basically a standard cycle goes like this:
>intro and lots of volume, not super specific
>peak volume and very specific
>volume goes down and intensity goes up
>peak intensity
>volume and intensity both drop for a short time to let body recover while still it detraining
>body is recovered from all fatigue and still has technique, neural, and size gains so it is in prime condition to max out

Lads I'm thinking about running Hepburn A for my next program after advanced large load, how bad of an idea is it? What should I add in to minimize the chances of me being injured?

>>40778626
Did you get any new dietmeme speadsheets?

>>40778832
Sure but it also applies to muscles. Theres CNS fatigue which is why your dick stops working when you do Bulgarian but there's also muscular fatigue which you get from doing a shitton of volume at low percentages over a period of time

>>40778871
That's not a bad idea at all. 8x2 squats twice a week at 80% isn't gonna kill you it's like the same as Sheiko maybe even less

But what you could do is do 6x2 instead of 8x2 and then have the "pump" portion of the workout be done with front squats or highbar just to lighten the overall load

I'd do deadlifts only once a week to not strain the back too much

Also do two bench days and one closegrip day

>trying overhead squats for shits and giggles
>barely manage 5xlmao0.75pl8 before losing balance and having to dump it
>oly buddy won't stop making fun of me
reeee

>>40778671
Cues are individual, so don't worry about it.
Worked for Joff tho, at least in the beginning of implementing it.
>>40778809
Detraining, I'd say.
>>40778844
John Broz. This guy helped popularize it for powerlifting tho.
>>40778832
>>40778691
Afaik:
>isn't fatigue a general state
Yes and no. Neural fatigue would impact everything, muscular fatigue (in e.g. legs) wouldn't impact everything (e.g. bench) so much.
You -can- peak individual lifts, but it won't be as effective as peaking all three lifts concurrently, as the recovery from tapering will be somewhat negated by still training one or two other lifts normally.
>>40778876
The Raffy dietmeme? Haven't checked the spreadsheet in a while, cba right now tbH.

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>>40778366
>what did you lads train today?
Training now.

OHP sets of 5, 3, then a PR set at 175.

Then Push Press up to 225 for a top set.

Then backoff volume 3-5x5-8 at 135.

Probably light bench 3x5-8 close grip.

Then pullovers, curls, and rear delts.

>>40778914
Also what about progressing by 2 sets of 3 reps instead of by 1? Or would that be too much?

>>40778976
Depends on what you're capable of.
>>40778871
Pump&Fluff and deloads every now and then, imho.

Someone pls post the original

oh trappy my trapp
y

screenshoot

>>40778976
>progressing by 2 sets of 3 reps instead of by 1?
If you undershoot your maxes and use a training max, you should be fine to do that for 2 weeks. Then a bump in weight, do a month of regular progression. Then go to singles or whatever you want.

>>40778976
Try 1 first why rush it lad, if it seems real easy then up it but why dive into something too hard first.

>>40778976
Knowing you, yes it would, since you have shit recovery. Also you don't wanna run yourself into the ground, Hepburn is the kinda program where you build slowly.

>>40778976
Also if you squat twice a week and progress by one set of three and add 10lbs when you reach 8x3, you're still adding 10lbs a month. That's 120lbs in a year which is a shitton

bulking on freddos lads

Also will be competing in 4 weeks, what should I do? I was thinking a minor deload this week, maybe 2-2.5 weeks of a Sheiko prep cycle, and then going light for a day or two. Advice?

>>40779001
>>40779044
>>40779159
>>40779162
>>40779188
Thanks senpai

>>40778976
Why not just do spotoshot and add 40 lbs in a month. Then when you start to stall, just progress at 5 lbs per week and add in a third day of squatting.

Then go down to triples and linearly progress.

>>40779243
Deload after this week*

>>40779243
2-3 weeks of Sheiko prep cycle (adv large load weeks 3,4,5 are pretty high intensity and volume) then week 5 of adv large load comp cycle (two light days, one rest day, and then meet day)

What weight class are you competing in? And whatcha aiming to hit?

>>40779243
na sounds more than it needs to be, do basic peaking keep doing volume for a week or two, then start slashing it 2 weeks out and boost the %s in the 3rd week onto doing very little in the last week

>>40779262
What happened to sheiko? Thought it was """"""""""""""""""""""""fun"""""""""""""""""""""

>>40779243

This is a new development. Hit some heavy singles with some backoff doubles this week and next week. At the end of week 2 or beginning of week 3 hit your openers. After you hit your openers one more bench day where you hit a few singles, and a day where you squat a few doubles. Week of, have one day where you deadlift and bench at 70% of your openers for like 2 doubles and another day where you squat and bench the same amount.

>>40779268
>>40779269
Should I not test maxes this week and just get started with the next prep cycle?

>>40779279
It is fun but I shouldn't be running competition programming year round

>>40779289
Thank you

>>40779298
Id go for conservative maxes just to get a feel for what you should be aiming for at your meet but don't attempt any weights you're not sure you'll make

>>40779298
>I shouldn't be running competition programming year round
I know a predatory child molesting homosexual crossdressing Brazilian man that would say otherwise.

>>40779298
>shouldn't be running competition programming year round

You should join me in doing retarded memes soon. I'm gonna put together some fun stuff after my cut is done, should be soon.
>179.6 lbs this morning

Gonna my old bench program but with 2 days OHP and 2 days bench, then some crazy front/SSB squat, RDL, hip thrust nonsense for lower body.

>>40779243
do you think you've built up a lot of fatigue in the last few months without a deload or are you pretty fresh. If fresh i say do this>>40779268
If you're really fatigued i say do something closer to this>>40779289

>>40779331
kek, let the memes flow through you lad

>>40779331
I've got a meme for you...
Take 50% of your squat and 55% of your bench then do 4xF with each adding 10lbs to squat and 5 to bench each session. After bench 3x10 closegrip and after squat 3x10 rows. Add a third upper day for light OHP and a third lower day for light deads or front squats or ssb

>>40779268
105 because I'm fat, and would hope for 405/330/470-490

>>40779343
I'd say moderately fatigued, I did test maxes after my last prep cycle and then jumped into the next one without a deload week. I feel like I could handle it though. If I was to do the latter, what should the numbers of sets and percentages be?

>>40779331
I will, trust me

>>40779396
>105
Thiccccc

>>40779396
I'd say float around an rpe 8-9 with the top sets (leaning towards the higher intensity) idk about number of sets, probably a moderate amount. I dont think you will really build a whole lot of strength in these next 4 weeks so better to get high intensity work for the neural adaptations.

Hopefully that made sense as im pretty drunk, good luck with that meet lad

>>40779384
>4xF squats and bench twice a week

N-no thanks.

>>40779480
FOUR SETS CMON

But seriously squats just go to RPE 9 and benching 4xF plus closegrip isn't that hard it's jusf bench lol

>>40779480
Toughen up. PL training is piss easy

>>40779025

>>40779025

Bump for this

>>40779649
the fuck is that

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>>40779396
>105

Why the fuck can't I sleep? I slept 3 hours last night and I'm tired as fuck but when I try lay down and close my eyes I get all nervous and my heart beats fast. This happens every night except now it's worse

>>40779707

What's bothering you, Anon? When something like that happens it's generally because you have a lot of anxiety about something.

>>40779707
apnea

>>40779663
I'll be back to 93s after this summer

>>40779725
Maybe. I've hadded apnea in the past. I felt like I had slept through the night but woke up feeling wrecked. I guess if it's bad enough it could prevent sleep like anon said.

>>40779725
No it's anxiety not trouble breathing

>>40779721
Idk I'm just confused about the world and it's been my mind a lot lately. Also I'm pretty lonely and even though I interact with normies often I only have one real friend and he's pretty busy most of the time and also tfw no gf

>>40779730
>cutting over 12 kilos

that's never gonna happen

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>>40779773
oh you can't actually go to sleep?

motherfucking just relax, calm down and go to fucking bed. like nigga just close your fucking eyes hahahahahahah

>>40779779
I cut 9 kilos in 5 weeks easily

>>40779794
yeah and you probably got weaker too

>>40779790
I tried that like I said but then my chest starts pounding

>>40779779
I literally cut 9 kilos last summer, 12 shouldn't be a big deal. I'm also only about 100 rn

>>40779806
DL went up bench stayed the same squat went down but then I added SBD knee sleeves and it went back to normal

My wilks is around 350ish

>>40779773

Drink some warm herbal teas with honey, and try showering before bed. Doesn't need to be a really thorough cleaning, just get yourself under some warm water for 10-15 minutes. Listen to some ASMR and relax.

Worst case, buy an over the counter sleep aid until you get shit figured out.

t. somebody who was dealing with this shit all the time last year

>>40779833
I already took shower and I don't wanna drink tea cause drinking and having to pee before sleeping has been giving me nightmares these last few weeks

Im trying to listen to soft comfy music but its not helping really. Might just get some melatonin soon if this shit doesn't stop working

I kinda fucked my self over cause as a kid I would always stay up reslly late with the intent of delaying the next day from coming since night time was my only comfy time

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Hmmmmmmmmmm....
http://www.dailywire.com/news/14565/fairness-man-who-says-hes-woman-dominating-womens-amanda-prestigiacomo

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http://score.lifterstoolbox.com/index.php?page=main

make a account and enter your numbers and join the PLG group plz

>>40780048
Saw this earlier today. Fucking kekked.

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Anything else i should get?

>>40780325
>creating
say goodbye to your hairline
also I fucking hope to god you adore that flavour of protein cuz ur gonna be drinking it for a looong time

>>40780354
well i've been lifting for a looong time, so it doesn't bother me what the protein tastes like

>>40780402
don't buy those fish oil tabs, get kirkland off amazon. much better value
also don't get the vitamins, they have long been disproven to have any effect

>>40780424
i figured it would be more convenient to buy everything at the same place.

i've been taking a generic multi for a couple years but i wanted to try something different

Question

How many of y'all do something like 80% water 20% lemonade or something as an alternative to just water when you want something else

>>40780227
I've tried cookies and cream from My protein before. It's pretty fucking bad IMO

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nn plg

I hope you had a great monday

I hope you have a great tuesday too

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Hello brehs and brahs and brodies

Squatted 110kgs 5x4 but failed to make the last rep of the last 2 sets
Looking at doing smolov for squats

Editing some work rn in chingchong land and laughing about the trappy-chris-chan winning oly lifting in kiwiland

>>40780919
why would you do smolov nigga hahaha
nobody should do that program ever under any circumstances

>>40780925
Hit number in short period of time

I've heard great things about it tho
No?

>>40780932
don't do smolov kek

>>40780932

It's a near-suicidal peak or perish program.

Outside of meet prep it's a horrible idea. For meet prep its merely a bad idea.

>>40780746
I often drink water with a little lemon juice for some flavour and it's meant to be good for you

Not of that beetus juice crap though

>>40780932
It's a really good idea if you like getting burnt out, having no energy, and injuries.

If you're going to do it, reduce your maxes significantly.

>>40780919
Do it, its very fun

>>40780925
Done smolov 3 times its a great prog

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>>40780953
>It's a near-suicidal peak or perish program.
heh like i wouldn't want that

>>40780976
>If you're going to do it, reduce your maxes significantly.
>having no energy, and injuries

ok
but what if I climbed out the other side alive
wouldn't the benefits be great

>Knee starts hurting
>Take time off squatting until pain goes away
>Start squatting again
>It comes right fucking back

God this is bullshit. Also I don't think it's a form issue because I've been squatting aggressively for like 20 months with no issues until a month ago.

>>40780976
Had none of these problems and i had inflated max on it?

>>40781001

Not majorly more than you could get on a different program. A lot of the gains from Smolov tend to be temporary thanks to the back half of it being a dedicated peaking block.

>>40781001
Honestly its worth it if you want a huge boost on squat

>>40780990
>Do it, its very fun

okay!
3 times? how did you put in your other lifts with it

>>40781014
you are a one in a million genetic freak, normal rules don't apply to you

that being said plenty of people crash and burn with inflated sheiko, but plenty also don't

it probably depends on how much you grind at a certain percentage, and how fast you progress during the program, and also how stable your tech is

>>40781034
I didnt...... My good reason my bench is garbage but you can prob put in sheiko benching since its not super high volume and my dl went up from all the lower body volume without doing deads at all but you could add speed pulls to keep tech

>>40781014
>>40780990
are you not aware of the fact that training for 99% of people is entirely different than your training? you have innate abilities of superior recovery, adaptation, muscle fibre makeup, muscle attachment points and other things that we don't have. I could hop on a cycle tomorrow and my body still wouldn't respond as well as your body to resistance training. Honestly frog you just shouldn't be giving anybody any advice because your perspective is incredibly skewed, not to mention you've only been training for 2 years. Anybody else with 2 years lifting experience wouldn't really be taken seriously.

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>>40781024
>tend to be temporary thanks to the back half of it being a dedicated peaking block.

>>40778691
>>40778781
>>40778862

read these guy's convo earlier on
Was going to do something volume-centric for a month and then work on intensity and weight for the next few weeks, was told it was similar to smolov and looked into the routine

when you mention 'different program', which one are you referring to?

>>40781051
ah
so would a smolov squat cycle ONLY revolve around mostly squats, like the other lad mentioned, your squats are pretty incredible tbqhimo

>>40781071
>not to mention you've only been training for 2 years.
wat

mirin

>Anybody else with 2 years lifting experience wouldn't really be taken seriously.

it's all banter

>>40781090
Yea in its pure form you do nothing but the squats but if you want i dont see why you couldn't add some light volume of the other lifts

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My face when this 17 year old kid actually has a better squat wilks than Bodorio king of squats himself

>tfw sparrow is posting consistently now
:3

>>40781146
haha look at you orbiting already
pathetic

>>40781158
0/10, try harder Sean

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>>40781125
tru tru

yee
so ready to die!
Xdxdxdxd

>>40781146
nah I won't be consistent tbqh but I do read time to time when I'm as free as now

>>40781186
how did you cure mental shit? im fucked atm

>>40781194
eggsplain what do you mean 'fucked atm'

>>40781186
Best of luck with hitting your goals in a few months

>>40775666
Fuck you, raw natty twink satan.

>>40781200
uh depression, severe lack of motivation for anything other than lifting weights and eating food, don't want social contact

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>>40781203

>tfw mystery anon sends you a program for your meet
Can't wait to run it, looks like fun

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>>40781194
>>40781214

self-awareness and self-agency, as corny as this sounds, you also need to realize that you at this very moment are whole.

It's difficult to be kind to yourself and to forgive yourself for all the mistakes and cringy shit you've done in the past, but do it.

Realize that you can decide how you want your narrative to be like, and move towards it no matter what strangers, or people you love say

Excuses are excuses.
and there's no room for complaints when you stop and realize how good you have it in life.

enjoy some time alone in nature, walking around and seeing trees and shit.

Don't know whether that helps, but I hope it does.

You'll have to be a little more clear with 'depression'. does the feeling stem from memories, the past, unfulfilled life, comparing yourself with others, general distaste with the world and events?
Be a little more clear in what it is and objectively look at it.

No one can feed you motivation, only you can look at something and say to yourself 'that resonates with me' and move on with it.

godspeed fellow mellow kent

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>>40781203
Arigatou uwu

high bar squats or low bar squats for long femurs?

>>40781354
Whatever feels right mane

>>40775271
god damn i guess spotters werent as important back then

super high energy though watch an ipf fucking google hangouts stream its boring as fuck

>>40775271
More roads
Less regulations
More personalities

>>40781979
Roids*

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>>40775250
how do I into incline bench aka meme bench

>>40782053
Is incline consider a accessory in PL?
I know close grip spoto and db are better but...
Incline is fun

>>40782053
>Go to incline bench station
>Do incline bench

It's pretty self explanatory

>>40780402
I don't buy it myself but I steal my flatmate's from time to time and that flavour is lovely

>>40782452
That's pretty gay

Hip flexor injury, followed by a bacterial infection in the flexor, followed by a 3 week viral infection, and finally a minor knee injury from not warming up enough before squatting 35kg for the first time in 2 months. What will be the next thing to stop me from training properly for the 4th month in a row?

Can nuckols 3x a week bench be used indefinitely or is it for a short time like smolov

>>40783079
Can be used until you need longer cycles than 4 weeks. Deload every now and then tho.

>>40783142
Wait

1. The weight is increased weekly based on how the AMAP sets at the end of the week go
2. There are built in deloads

Thought i had this down. Also thanks for response

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Just ate shit on an exam lads

Think I did a decent assessment of the patient, but pretty sure I fucked up some normative values and may have done too shit a job of explaining why I performed the tests I did and what they show.

Skill tests for sq/dl in 2 days and I feel like I'm nowhere near hitting 100% let alone 105%.
Boris pls.

>>40783362
Just believe lad

All you have to do is believe and you'll smesh it. What are you going for?

>>40783370
>>40783362
150kg squat and 157,5kg deadlift as I'm still recovering from a back injury and didn't squat/dl for the most part of 2016.
I'm also squatting highbar now and the change hasn't been easy so far.

>>40783362
believe in the magic, felt like absolutely shit leading up to skills tests, doubles at 140 were feeling like dog shit.

Smeshed 4 plate on day.

I miss my princesa :(((

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>>40783381
That would be more than 5% up, right? Good job lad.
>>40783380
Why are you doing squat/dl and not squat/bench then dl on its own day?

>>40783334
Your fault for getting suckered into the medical profession.

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>>40783397
See image in original post + this one for my faec

Highest weight you hookgrip chads can handle? Not sure if I should just buy straps now that hookgrip is starting to kill my thumbs.

>>40780325
>whey
>creatine

what for?

>>40783217
The med volume one, yes.
>built-in deloads
Not really tho, tho one week is easier than the others.

>>40783503
>the med volume
Heh, sometimes that of high too :^)

>>40783380
>>40783392
It's sq/bench/dl skill test on sheiko beginner.
I'm only doing sq/dl tho because I'm programming bench in a different way.

should shins touch bar during sumo when setting up?

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>>40783550
>

>>40784083
Don't really want to say that the bar should touch the shins, but it should be really close at least.

>>40783442
500kg+ for sure, you just need to let them nerves die

>>40784139
>tfw missed 142.5, only hit 140
Not sure if it had to do with not being patient and doing that lower volume week before testing or if I simply can't do it.
Didn't really trust that 5kg increment anyways.

But that's okay, next weeks should go up quite easily then.

I've just read Smolov program for the first time...5x5@90%
how is it even possible?

>>40784677
it comes in a syringe

Doing smolov bench.

Current week is:
6x6x95kg
7x5x100kg
8x4x105kg
10x3x112.5kg

I cruise through the first three days/sets up until 10x3x112.5 where i can only manage like 5-6 sets.

Any tips? Failed twice now after repeating the week without adding weights.

>>40784404
Next time.
Are you starting the high volume now?
>>40784777
What is your max and what is the max those weights are based off of?

>>40784928
>off of
stop

>>40784928
Its based off my 120kg max

I have reason to believe that my current max would be 130kg perhaps, if not, certainly 125.

I hit 2pl8s for 11 the other day, other than that I havent maxed out for over a month.

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https://theoverheardpress.com/2017/03/21/man-who-identifies-as-a-woman-who-identifies-as-a-man-wins-weightlifting-competition/

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>>40785136

why is plg so dead lately

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>>40785361
There's nothing to talk about. We've solved all of Powerlifting's questions. You just try harder.

>>40785610
How is life going mobes

>>40785610
Then why dont you try harder

>>40785810
Shit. 21 credit hours and a job.
>>40785816
Because I'm a gde

>>40785884
>gde
you really do like to victimize yourself, don't you?

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>>40785927
Stop bullying me

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thanks for believing in me friends

i have to switch gyms plg

>>40785970
you bully yourself more than anyone else does

>>40784961
Sorry, you're right.
offof*
>>40785026
Ten triples at 90% at the end of a hard week is too heavy. Lower your max 5-10%.
>>40785884
>Because I'm a gde
But you're not.

>>40785884
are you not aware of the fact that training for 99% of people is entirely different than your training? you have innate abilities of superior recovery, adaptation, muscle fibre makeup, muscle attachment points and other things that we don't have. I could hop on a cycle tomorrow and my body still wouldn't respond as well as your body to resistance training. Honestly joe you just shouldn't be giving anybody any advice because your perspective is incredibly skewed, not to mention you've only been training for years. Anybody else with 7+ years lifting experience wouldn't really be taken seriously.

>>40786105
it would be funny if joe was actually lifting during those 7+ years, and not just casually play around with weights when he feels bored

>>40785610

+1 for trying hard

Single 415lb squat yesterday felt like a 7.5.

>>40786101
Lower my max by 5-10% in what sense exactly, like for each session/day or just for that final day of the week?

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Is lifting in trekking shorts halal? they're elastic, feel sexy and enhance my quads and butt without showing too much bulge

>>40786462
That's a boy? Twinks these days, I swear...

>>40775250
>blender pepe before.jpg

there's a blender pepe after?

>>40775327
>>40786573

>>40785136

so hes basically a dude that likes females?

thats fucked up disgusting perv

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>when they gde shame you

Anyone done PSMF?

considering doing a semi-psmf(with some extra carbs with lunch and dinner, so basically just a large deficit) for the last 2 weeks or so of my cut to really shed off some fat before starting a long bulk. Smart/dumb? Should I do this or just a regular 500 deficit for like a month

>Girlfriend enjoys lifting/cardio
>gets bored of the normal gym grind
>convince her to try strength training, maybe do a powerlifting meet
>she loves it, goes all out and joins an expensive PL gym
>hurts herself
>constantly depressed about losing progress

I feel like this is my fault.

Also I always read that the best way to increase bench is just to bench more. What are some programs with high bench volume?

Also what do people consider "high volume"? Are you measuring volume in terms of sets per week?

>>40786236
For all sessions.

Going to the gym in a couple of minutes

Wish me luck lads

>>40787013
May the iron feed you it's secrets

>>40787013
I hope the qt in the gym sees you squat and comes over and asks you out on a date

>>40786908
>Are you measuring volume in terms of sets per week?
Number of hard sets per week is a decent at-a-glance measurement. It's still preferable to know the intensity.
>Also what do people consider "high volume"?
Imho at least 15-20 hard sets per week.
>high bench volume
Nuckols' 28free 3x/week are good programs. There are programs higher in volume, e.g. Sheiko, but the 28free work well.

>>40786908
an aggregate of sets and reps, with consideration for either % of 1RM or 5RM, or RPE.
basically, if you're operating at, let's say 80% of your 1RM, you're not going to be able to manage a whole lot of volume in a single set. let's say you could do both 3x5 or 5x3 at 80%. I'd say the 5x3 is more valuable to do, as you get the same number of repetitions under the same load, but you have more frequency practicing your setup and cues while under that load than if you only did 3 sets

So it's really not one single specific factor in regards to volume. more is more, but doing massive numbers of sets and reps at 50% is not as valuable as a large number of sets but less reps at 75%.

Is doing ppl 2x a week a decent bodybuilding program?

>>40787151
maybe for an extreme beginner or a roidaroo.
UL is probably the best split style for someone just angling for looking good and balanced, as well as wanting long-term progression on lifts

>>40787151
you're in the wrong thread kiddo

>>40787067
Will sheiko be adequate to run as a bodybuilding program? Is there something similar for bodybuilding?

>>40787190
Why would i need roids for a measely 12ish sets of bench a week (2x bench per week on ppl)

>>40787190
Would this mean UL 3x a week, as in 6 days of the week?

>>40787190
no, better is powerlifting full body workout/bodybuilding back workout
3-5 times a week

Candytoes lower sessions starting to feel hard, deadlifting after a bunch of heavy squats feels like death.

>>40787238
>need roids
you wouldn't need roids, but PPL only really provides results for natural lifters when they're basically untrained beginners and will make gains on just about any activity that they perform. It's stops providing adequate stimulus very quickly.

>>40787269
no, more like ULxULxx
I suppose you could try to do ULULULx, but that could burn you out really damn fast
>>40787329
I agree, but the fact that he's asking about PPL suggest that he really doesn't want to do fullbody training every day
maybe something like FxFxULx

I currently bench pretty wide, not max grip but still wide. However I'm a 5'5 Manlet and I have short arms, and I feel my chest being killed after each session. I always have insane pec doms and never any tricep doms

Should I start benching narrower and see if I can activate my tris more and alleviate the tension on my pecs? It's been this way for like 6 months

>>40787594
Where are your hands in relation to the rings?

What kind of back work do you guys do? I'm struggling with properly executing barbell rows

>>40787594
Sounds like tendon problems, you shouldn't be getting doms from lifting unless it a new exercise or you've done way more volume than usual
You might just have to stretch and warm up more, you might have to not bench wide every session or you might have to just move your grip in permanently. First things first though slash your volume and take anti inflams and fish oil, and stretch your pecs every day until you have no pain. After that you can go about testing less volume, more variations like close grip etc

>>40787594
Index fingers on the rings but I heard commercial gym bars have the rings closer in

Also I just realized I'm so dumb. My school gym has the ringss 80cm apart like normal... no wonder my pecs are always dead after having benched there... but I've also set more PRs there

>>40787650
>barbell rows
when will this meme die
it's literally just a half ROM pull up

>>40787699
I'm 6'2 255, pull ups are a no go

>>40787699
So I guess bench press is just half ROM OHP?

>>40787699
Lol why are you hating on barbell rows anon? They emphasise different muscles to pull ups and they are a great exercise
Were you shit at them or something lol
Did you find your gf masturbating to a video of somebody doing barbell rows whilst she was withholding sex?

>>40787710

I'm 6'2" 225 and chinups with +25lbs for sets of 6. Step your game up.

>>40787710
I'm 6'5 225,
sure you got 25lbs on me but I can do 4 reps at 25lbs, plus I bet you got more muscle than I do

>>40787719
sort of, not a fair comparison though
also we compete in bench press so we can't avoid doing it

>>40787724
Think about the motion your elbow goes through when doing a pull up, and when doing a barbell row. It's literally just a half pull up.

>>40787747
>not a fair comparison though
why not?

>>40787747
>Think about the motion your elbow goes through when doing a pull up, and when doing a barbell row. It's literally just a half pull up.

>body position relative to load does not affect what muscles are being worked

>>40786853
I did something like that 1200-1400kcal a day lost 8kg in 3 weeks, starting my 4 week and hoping I can finish it. Worked really well didn't lose any strength untill today, but I also was sick in past 3 days so might be that.

>>40787736
>>40787747
Well fuck all right. So just pull ups then?

>>40787754
Think about the anatomy of the chest. It's not fully exerted during an overhead press. Meanwhile the lats ARE fully exerted during a vertical pull. Sure, MAYBE(doubtful) you're missing out on some small muscles in the upper back, but if you want to target these you're better off doing face pulls or front squats.

>>40787778
Not in any way except stabilization.

Barbell rows might be better to improve deadlift, but again, that's just because you're standing with a weight in a deadlift position, not because you're moving your arms in a rowing fashion.

>>40787785
Yeah. I like to do chins and other variations too.

>>40787800
>what are traps, rear delts and rhomboids

>>40787820
>what are traps and rhomboids
Muscles trained during deadlifts and (front) squats.

Rear delts should be isolated no matter which exercises you train.

What are the odds of an apocalyptic event happening in our lifetimes?

>>40787930
The same as the odds of me dropping weight.

>>40787930
who cares, you will be dead by the end of the century anyway

Should i make a meme burnout program

>>40787969
That's a long time dude

>>40787980
You should shut the fuck up and only post here when you have PRs to show because you're getting boring.
I want Bryce back, he was a much more fun talent freak

>>40787980
Yes, and then run it after your comp and see if you get better gains than you did on sheiko

>>40787981
not really
you also are not exactly living the high life right up to the end

>>40788001
No u

MA did u do any assistance for squats when doing 2xint

If my deadlift is 130kg for 5 and my squat is 142,5kg for 5 am I doing something wrong?

Tiers of talent official:
>No gainer
IOPQ if anybody remembers him
>GDE
Makes up about three quarters of plg
>useless fuck
People who are strong to normies but couldn't get fat past 400 wilks to save their lives - isley, boardshorts
>Talent chad
People who just hit big numbers and smash their way past 400 wilks and beyond, start to stall hard and actually have to start thinking about their training at about 450ish wilks whereas most stall at 380 - bodorio, Virtus, Alex, norsefat
>Talent monster/freak
Superior DNA for everything strength, their body considers getting up from a chair adequate stimulus to enhance their strength- frog, bryce

>>40787847
>choosing more fatiguing, indirect option and potentially having excessive quad volume just because you dislike rows

>>40788090
>tfw not sure whether I'll end up at useless fuck or talent chad just yet

>>40788063
>am I doing something wrong?
squatting high
you can prove me wrong if you want

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>>40788090
>isley
>useless fuck

If my OHP is disproportionately weak compared to my bench will training it help me

>>40788090
add joe to the useless fuck category and move bodorio to talent monster and I'm fine with this

>>40788131
He shouldn't have even been at worlds lmao it's literally because he was the only one who's dad would pay for him to go.

>>40788150
Bryce was a more talented lifter.

>>40788150
Nah bodorio isn't a talent monster. He's been training smart and hard for a very long time now to get past 450 wilks.

>>40788090
Oh I forgot to add that useless Fucks normally have 1 sort of impressive lift, like isleys deadlift for example, that's what separates them from the GDEs

>>40788127
I don't have video of my squat, but if I squat high it is barely above parallel.

>>40788162
bryce is already in the talent category

>>40788171
Idk, he's been one of the very few people thriving on sheiko, while most get burned out

>>40788202
>if I squat high it is barely above parallel.
>what high squatters say

>>40788204
But thats more talent chad because hes not inflateding it a shit load and increasing volume on it like frog said he was

>>40788214
ok, point taken
didn't realize frog was going full retard with it and still succeeding

>>40788213
No I had video and I had people check, but I don't have video anymore. I can come back tomorrow with video and ask again I guess, but it will be from a light set.

How comfy are overhead squats for stretching your shit out holy moly that felt RIGHT

https://www.youtube.com/watch?v=4Lzb0yHME8o

>>40788260
nice sideways video
is that because you're a grill?

>>40788090
>Their body considers getting up from a chair adequate stimulus
KEK MEIN SEIDES

>>40788185
>Usually have one sort of impressive lift
Does my bench count or not until 4 pl8?

>>40788214
Not just inflating, but adding sets and additional exercises on each day

>>40788260
Please be my gf

>>40787980
Definitely

>>40788280
He said he added pause and box squats to some days on top of the regular stuff (mostly on 4th) and added sets to the days too

Fresh thread
>>40788293
>>40788293
>>40788293

>>40788260
not at all
i done them with 25% of backsquat because that should be easy right? almost destroyed my shoulder

also when leggings dont suit you, they make you look gay as fuck
as a general rule for everyone, just dont wear leggings

>>40788260
are you that lanklet freak from before that couldnt fit in a squat rack?

>>40788273
No it's because I can't into mobiles i filmed it the exact same way as my other video and for some reason this one came out sideways.

>>40788329
they're comfy fuck you

>>40788348
The very same, i've changed some stance stuff and find it easier now had to do a lot of stretching to make it possible though and im working my squat back up to what it was with a wider stance.

>>40788350
why do you wear glasses for lifting though?

>>40788348
is this a dude? seriously looks like a grill

>>40788350
>they're comfy fuck you
thats what women say, but everyone wants to see them in them so whatever
you dont get away with it that easy

>>40788393
Already have a gf have no need to care what I look like, I just wear them because they're comfortable and allow me to be able to move fully (i tore a pair of sweatpants squatting before)

>>40788371
so i can see?

https://www.instagram.com/p/BRgMF3Yh1k5/?taken-by=georgeseeger

>>40788392
male, just really tall and """"""slim""""""

>>40788449
Lifting with glasses is miserable imo, would much rather lift with contacts. George probably lifts with glasses because sometimes his contacts fall out due to the bulge.

>>40788449
>Already have a gf have no need to care what I look like

what kind of stupid logic is this?

>>40788449
>because you have a gf your peers have to watch you prancing around like a bitch
have some respect

>>40788492
Im at the gym not a fashion show you reject I don't give a shit what the the randoms there think of my clothes, they're comfortable and FUNCTIONAL.

>>40788478
Only ever had a problem with them doing DL/RDL's from all the bending forward everything else seems fine im super blind so I like to be able to see

>>40788515
I'm also super blind, -9.5 diopters in both eyes. My glasses are as thick as my fingers