/plg/ powerlifting general

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>>40798884

First for competing with friends is comfiest

Hey /plg/, what core/abs exercises can I add for assistance cause I feel like I'm having core problems.

Difference between a narrow stance deadlift and slightly wider in terms of ease/mechanics/sticking points etc?

Literally the difference from just inside shoulder width to just outside shoulder width.

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WAWTT senpai? Pic related, doing day 1 today

>>40798884
Competing at the end of next month

>>40798884
I'm competing for a highly competitive job next month

Jiplog keeps posting sexualized images of children in the discord

Someone ban him

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>>40798943
I'm day 12 of Layne's PH3. Either my back is going to give out or I'll make some great gains desu. Really enjoying the first block even though it's pretty hard.

>>40798943
what is that? looks like low volume on lower lifts

>>40798936

Ab wheel, hanging leg raises, dragonflags, weighted decline crunches.

>>40798884
>he uses a squat rack
>he doesn't freeform squat
How memey do you have to be I freeform 400 and squat rack 600 don't be a pussy

>>40798941
your feet should generally always be inside shoulder width

i see so many girls with awful form because their hips are wider than their shoulders and they end up with hands way out

inb4 brian shaw!! hes fucking huge, no one here is near his size, dont point out an anomaly

getting it off the floor is harder and the transition to lockout becomes awkward because of the wider grip, where the legs arent fully out like sumo the narrow grip becomes more awkward

>>40798884
BPU qualifier 28th may

>>40799023
I'm strugglin a bit with the leg raises. No weight I can do a set of 12, but I cant add a single kilogram without dropping to 3.

>>40798936
ab wheel, front squats, planks

>>40798936
what are 'core' problems? be more specific.

and what are you doing for your core at the moment? do you have a basic ab and lower back movement? are you working your hip flexors? will you be carrying objects unilaterally and thus need direct oblique work?

>>40799015

I made it, it's overall higher intensity and lower volume. Originally made it for myself because I was going to do a meet 6 weeks after PM, but decided not to. Fat Retard asked for something to do for his meet, so I gave it to him.

>>40799039

I've literally never added weight to hanging leg raises, so I don't know what to tell you there. Maybe try a different ab exercise.

Not sure if this is a stupid question or not but is there anything wrong with running SS style squats like twice a week and just go for three times a week if I'm feeling good that day?

Also about core work as mentioned above, do I need dynamic core work? Right now I just hollow body holds

>>40799055

For OHP my back will easily arch itself more than I want and I cant keep my ribcage down.

For squats I have a very slow ascent even with bounce.

For deadlifts it's always failure due to lower back failing to stay straight rather than inability to get bar off the floor.

I've done a lot of practice regarding bracing, but I still don't feel as if it's helping. Also some other anon claimed that since I don't feel my legs doing shit during squats, and the weight just feels like the full body strain even with lower weights it indicates core weakness. He might be full of shit though. Figured I could at least try doing more assistance for my core for a while and see what happens.

>>40799087
>Not sure if this is a stupid question or not but is there anything wrong with running SS style squats like twice a week and just go for three times a week if I'm feeling good that day?

sure, you don't need to squat 3x/week to make progress

>Also about core work as mentioned above, do I need dynamic core work? Right now I just hollow body holds
yes. isometrics will only get you so far. if you want growth beyond beginner gains, do dynamic core work.

and pls nobody post some weightlifter doing a dragon flag and saying ''lol but he got stronk from isometrics!!''

>>40799117
add in back extensions every workout

thank me later

>>40799087
i squat twice a week, once for a 1-3RM in a squat variation and the other day is box squat with 70-85% for 10x2

going well so far

stop using the term 'core'

do posterior chain work, build your glutes and your hamstrings as well as your lumbar, back extensions, good mornings, concentric good mornings, the good mornings will work the thoracic as well, and the concentric will get your abs hard and teach you proper bracing because the bar wont budge otherwise

>>40799172
this is good advice too, although i wouldn't do a good morning even if someone paid me to. im biased against them.

rdl + ghr for me always

back extensions + direct knee flexion if i dont have access to a ghr

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>>40799151
They always seemed a bit weird to me. How are they anything except a hamstring exercise?

>>40798993
He not tho and hes a mod

>>40799231
depends how you do them

>http://www.bodyrecomposition.com/training/back-extension-technique.html/

>Low pad position +rounded back = spinal erectors, glutes, hams all worked dynamically
>Low pad + flat back = spinal erectors worked isometrically, hams/glutes worked dynamically
>High pad + rounded back = spinal erectors worked dynamically, glutes/hams isometrically

ideally number 3 is what you want. get your glute/ham work from other movements.

>>40799262
Alrighty then. Thank you.

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>>40798884

Please tell me he failed this rep.

It looks like he failed this rep, I kind of want to know i'm right that he failed this rep.

Please help me.

anyone have that texas method template for powerlifting?

Terror attack in islet's hometown hope he's ok

>>40799388
Just make one yourself.

>>40799412
yeh but i remember someone posting a comfy one on here

>>40799334
Nope. He divebombed so hard he got the first third of the lift from momentum and stretch reflex alone. After that he performed his signature knee-clap™ to hoist the weight up. What an athlete

>>40799388
fuck TM, do cuckols

>>40799495
i dont know what that is

>>40799412
ok how does this look?

Volume Day:
Squats 5x5
Bench 5x5
RDL 3x5
Pendlay rows 3x5

Light Day:
Squats (light) 2x5
Press 3x5/3x3 (alternate light/heavy)
Weighted chins : 3x5

Squats 1x5
Bench 1x5
Deadlift 1x3

>>40799524
greg nuckols' programs

>>40799603
Pretty normal. I'd move pendlays to ID though, VD is tough enough as it is.

>>40798884
Today I squatted 390, benched 320, diddly 420 at a Bw of 193. Should I compete? Also are my numbers decent?

>>40798884
June 11th and i get to use a meme noodle bar

Bench 3x week
Weighted dip middle day

I can't do extensions because no EZ bar yet, should I just do a few sets of bodyweight dips on my other two days for more triceps work?

>>40799682
Yes compete bby

>>40799682
Are those pounds or kilograms

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>be kind of a deadlift monkey
>do doubles @ 85%
>all sets are Joe tier unaesthetic and slow
Might have to switch to sheiko adv just so I can pull more often Tbh

>>40799739
American pounds. Lbs.

>>40799739
Are you retarded? If it was kgs, he'd be an obese record holder.

>>40799739
Pretty sure he'd have to be Kirill if those were kilograms

I just for a fairly recent eleiko bar very good condition, I've noticed because of the humidity here it's starting to rust on the knurl pretty quick.

If I clean this off, will it be shiny again underneath? It's just on the coating right?

Do I use a synthetic or steel brush? Finally, do I need to use oil to clean the rust off? If I brush it, nothing happens.

I'm retarded at this

>>40799774
Kek

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>mfw after a session of solid squats

>>40799957
>that first sip of magically disappearing strawberry jam of the day

My bench is all wobbly and uneven and I can't focus today. What gives?

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>>40799957
>when your squat plug drops out and you need to look for it

>>40798910
Hey did u did cuckols 2x int dl?

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>>40800398
>when the dudebro wears knee wraps and squats 175 above depth

>>40798943
What are your maxes now and what were your maxes in august?

>>40800497

Yes. If you pull sumo, keep the opposite stance. If you pull conventional, replace it with a variation. I like paused deadlifts myself, but YMMV.

is it possible to do deficit deadlifts at 6'7 without snibbedy snep

How is possible for an adult male to be so weak that he can't even progress to 2xBW deadlift within a few weeks?
Is that was being a GDE feels like?

There are girls, no women, girls out there that lift that easily for reps.

>>40801028
b-but anon i'm not a manlet

>>40801048
What does that have to do with anything? This is such a low level of strength, leverages shouldn't come into play at all at that level.

>>40801068
>2xBW

so I should be able to deadlift over 5 plate within a few weeks? Woooo

>>40801068
>leverages
lol what? they exist if you're lifting the fucking bar alone you boosted ape

>>40801092
>>40801099
Calm down friends, I am one of yours.

But yes, if you weigh that much, 5 pl8 deadlift should be possible in a few months, no? Definitely in less than a year.

Sure, leverages make it easier, but even with shitty ones you should be able to simple muscle of such weight.

>>40801128
fuck off retard

>>40801028
Its easy when youre tiny and only weigh 60 kg. Its different when youre closer to 100kg

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>>40801128
>a few weeks
>a few months
>less than a year

jesus bud make up your mind

>>40801140
>>40801158
>>40801170
Okay. 10 months.

We agree on that? That's generous.

Wirzi pulled 380. 380 guys.

How do I make my deadlift not shit again? Can't get into position properly it feels like and have like no explosivity out the hole

>>40800858
In August? Like 330/275/405 (guesstimated). Now? Hoping to get 405/330/470-490

>>40801170
>>40801158
>>40801099
>falling for this retarded 2/10 bait
wew

Am I hitting depth? Also, if I can squat like this and do 142,5kg for 5 reps, how wrong am I deadlifting to only manage 130kg for 5?
>tfw not smart enough for deadlift

https://youtu.be/DzMiZhP-ncM

>>40800878
Ok what were your gains like? And how many days between the 2 should there be?

>>40801223
>bait
What's frog pulling? What's his training age?

>>40801225
>142,5kg for 5 reps
>video says 100kg

which one is it lad?

also, my squats higher that my dl too. I choose to be happy I have a good squat and dont worry

>>40801441
On last friday I did 142,5kg, but I didn't videotape it, so I videotaped 100kg today because I could not do 142,5kg today you know.

The difference between my squat and dl is that with squat I can use glutes, hamstrings and quads and I just jump back up again, but on dl I just don't have the power, every rep is slow.

>>40801509
Are you retarded? You're obviously going to have better form when doing submax weight for a given amount of reps. Record a heavy set and then come back for feedback.

>>40801625
Btw, yes you are hitting depth here.

>>40801509
>high squattters can usually squat deep pretty well with the bar

Hey bros when I do a highbar squat when coming out of the hole my arms start to go forward sort of like a front squat. How do I stop doing that

>>40801625
Well yes, but I wanted to know if I needed to go lower before I try my next intensity day..

>>40801642
Ok, it feels the same so then I think I go low enough with higher weight as well.

How much power do you actually get on the bar during deadlift setup to "pull the slack out"?
It must be something like 40kg for me.

Is that too little? Is there actually supposed to be a reasonable force on the bar?
Isn't it just some lats bracing that creates the force??

>>40801664
Does it hinder your ability to lift it? If not, why worry? If yes. I dunno. Maybe focus on flexing your lats.

fuck you rippletits leg press is great

GDE that posted about having a shitty squat session yesterday. Tried leg press for the first time in months and I swear to god my fucking legs still feel pumped up.

>>40801931
pumped up yeah
but will it help your actual skwats?

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>>40801931
>listening to rippetoe

>>40801944
we'll find out tomorrow
>>40801952
I don't like machine work in general, regardless of Rippetoe, but I'm coming to the conclusion that he is (and I was) dead fucking wrong about the leg press

>>40802036
just be careful you don't explode your hips bro

I recommend hex bar pulls instead if you have one available, it's functionally the same thing except you're not locked to a potentially harmful plane of motion.

https://www.instagram.com/p/BLXs9fwA9EE/?taken-by=kyriakosgrizzly

okay fags whos up for a challange

>>40802044
wish I did, but I don't
I haven't needed to do much leg accessory work. any other accessories that you might recommend? any experience with like split squats?

>>40802137
I just do whats on Sheiko, i.e. leg press (hex bar lift) and leg extensions

Which of these is most autistic to listen to while lifting?
>nasheed remixes
>spooky chopped and screwed
>power electronics of the neo-nazi variety
>powerviolence
>classical
>turbofolk
>russian hard bass

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>>40802201
>tfw I listen to nasheed, classical and hardbass
I also listen to folk and folk-metal.

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>>40802243
>mfw I listen to all of them

What is you guys take on this?
>http://startingstrength.com/article/into-the-great-wide-open-the-texas-method-and-5-3-1

"I think Texas Method is inappropriate for most, and that 5/3/1 is one of the worst programs available. So, what do I think the intermediate should do? My recommendation is the 4-day Upper/Lower Split found in Practical Programming for Strength Training."

>>40802290
I think American programs are shit and only work if you are a drugaroo or beginner Tbh

>>40802201
Gad Saad's the Saad Truth podcasts

>>40802318
Isley, what you think about this? >>40802290

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Not enjoying this RTS meme desu

>>40802290
>http://startingstrength.com/article/into-the-great-wide-open-the-texas-method-and-5-3-1

its true

TM is for dedicated people with good genetics that can focus on their thing and dont really do a lot of other sports only train their strenght

5/3/1 is stalling your gains

lower/upper split is perfect for athlethes

>>40802290
Holy fuck that's a long article

>and that 5/3/1 is one of the worst programs available.
yeah this is definitely true

>I think Texas Method is inappropriate for most
Controversial, but since he also says
>Texas Method as written is a young man’s program

Adn that's basically everyone here, it's fine for most non GDEs here.

But his other suggestion is probably fine too. It's not that important.

>>40802343
Oh wow, back at your dads gym, why is that?

Also, from a fellow GDE to another, what do I do if I'm a non responder? I have a 266 wilks after 3.5 years of consistent lifting.

>>40802405
I have a job that's not in London.

>I have a 266 wilks after 3.5 years of consistent lifting
I'm sorry. Have you considered other hobbies? Some say rock collecting fulfils them. YMMV.

>>40802405
>266 wilks after 3.5 years
Jesus christ, and I thought I had it bad...

>>40802427
no longer an excel monkey? something more interesting this time?

>>40802427
>>40802454
I guess I'll just body build then...

I'm literally the definition of non responder. I ran 3 months of sheiko and lost strength ffs.

>>40802343
>Moves that slow
>@8
You sure you're not Gibbsing this?

>>40802405
Are you an Auschwitz victim?

>>40802468
Yeah might as well. There's no shame in giving up now.

>>40802466
Much more interesting (and well remunerated).

>>40802402

this, if you able to progress on TM it is for you

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>>40802475
>You sure you're not Gibbsing this?
ye

I know what I can take

>>40798884
Im not a powerlifter but i thought you guys would know the answer to my question.
I have super weak quads and a pretty strong back and hips (dl 230kg, squat 150kg high bar). When i back squat i tend to lean forward and take the stress off of my quads, and it hurts my back. I recently tried front squats and they felt much better, even though i can't move a lot of weight. I was thinking maybe i should start front squatting only to build up my quads, and keep deadlifting to keep my back, glutes and hams strong, and completely kick out back squats at least for a while. Is that a good idea? If yes, how would you program it for an intermediate level lifter?

>>40802479
>Much more interesting
what is it then? something with your daddy?

>>40802345
>>40802402
Thanks for the answers.

What is GDE?

>>40802515
I'm not saying but it's in C# and I don't work with my dad. I commute over an hour from where I live.

>>40802534
Genetic. Dead. End.

>>40798884

I've been in a few quite recreational meets at the local rec center. I have a USAPL meet scheduled for the 1st.

If I qualify for national level meets, I will assume a trip and begin giving mediocre advice intermittently between calling everyone who lifts less than me a pussy, everyone who lifts more than me a roidaroo, and everyone who lifts equipped a stupid pussy.

>>40802535
>I commute over an hour from where I live.
that's pretty bad desu

>>40802513
>years later isley still squats too wide and has knee caving
What did he mean by this

>>40802542
hahaha didnt expect that lmao

thanks

>>40802290
I-is the t4exas method a 4-day split? I'm doing 3 days like in this article
https://www.t-nation.com/training/texas-method

>>40802402
What is GDE? New to the general.

>>40802290
>My recommendation is the 4-day Upper/Lower Split found in Practical Programming for Strength Training

what exactly is that?

>>40802554
That video was two months ago

I miss trappy-chan :(((

>>40802554

he just dont want to change thing way it should be, he wont go to good physio etc he preffers to be fucked up forever

>>40799957
Your.. staple?

>>40802591
And you fixed it now? Show a video.
>>40802604
But why? Couldn't he be stronger if he set is knees properly through stance with, so that they don't have to cave in first to be in a stronger position?

>>40802514
Pls help

>>40802586
Practical Programming for Strength Training is a book. And i am guessing the 4day upper/lower split is a routine which you can find in that book.

>>40802621
No, I still squat wide and my knees cave

They cave more with a narrower strance.

>>40802617
So should i rather do ... TM for DL or some of the x2 frequency nuckols?
Or some else?

>>40802535
lad, lifting after an hours commute home from work = just fuck my shit up

>>40802343
If that's an 8 then my 147.5kg squat doubles lately have been @ 3ish :^)

Wew, so that means I'll smesh 4pl8 during my skills test even though I've been cutting aggressively, r-right guys?

>>40802698
Yeah without a doubt. It's tough.

>>40802661
They cave more with a narrow stance because you still push them out when you squat narrow.
Your stance is closer, but your knees still get into the same position as they did before - which is obviously too far out for your and thus they come back into a stronger position aka cave in.

>>40802656
well thank you cpt obv

>>40802707
Isley, how was Bulks gym? thought theyre all lolfed druggies there?

>>40802545
Good luck buddy

>>40802290

I used to think F-baums knew what he was talking about, but putting heavy deadlifts on Volume Day contradicts that.

Texas Method is not one set program. It is a template for programs. Texas Method is a weekly periodization with a Volume Day, rest, Light Day, rest, and Heavy Day. I'd wager that, for the typical male lifter, Texas Method style programming is the best intermediate programming, provided the variables are plugged in correctly.

MOTHERFUCVKER I injured my groin how am is usppoed to swqaut and deadlift now

Mu princesa...

>>40802545
whats trip going to be?
all the best lad

>bench X weight for a moderately hard single but have some left in the tank
>bench X+5 or 10lbs weight for a single, fail right off the chest

Why does this happen so often? Is my body just retarded or is it fatigue from the first heavy single

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>>40801225
>that youtube profile pic
oooh
>>40802514
Try pic related if you want.
xRM does not mean you need to set a new PR every week. You do x reps, e.g. 8, and add weight until you cannot add more weight.
Regarding the paused squats, you need to keep good technique on these, or else they're too heavy.
>>40802674
Which deadlift variations gave you spinal pain?

>>40802848
For what it is worth I do not watch anime.

>>40802808
you probably just havent got as much in the tank than you think, peoples rpe scales look different Tbh lad

> or is it fatigue from the first heavy single
maybe but this is powerlifting so you are going to have to deal with it unless you plan on big jumps

>>40802875
thats what they all say

>>40802875
Gjoer det ikke saerlig bedre tbH.
Skulle vaere "oeoeoeh" forresten, glemte at det ikke gaar.

Anyone else get a twinge/tingle down the side of one leg to your ankle sometimes after deadlifts? Not sure why lasts a couple hours

>>40802893
s..s-styrkeloftanonsen?

>>40802886
I watched that one show years ago, I liked the picture.

>>40802848
>Which deadlift variations gave you spinal pain
Hansi here btw.
But desu, i can't conventional, actually. But whenever whatever program says to do opposite stance i'd just do paused main stance desu.

The thing is .. I am probably too shit to do something that depends on RPE or figuring out weights yourself based on feeling.
I feel like i lack experience in judging that correctly, especially in the deadlift.
Something with fixed %'s probably works best for me then.

>>40802916
Nei eg er styrkeloftanonsen, Zydrunanon reknar eg med?

>>40802929
Ja, tok jo på t-skjorta i dag spesifikt fordi jeg skulle filme. Har brukt den litt for mange dager uten vask nå så jeg vet ikke om folk var helt fornoyd med avgjorelsen min.

>>40802916
>>40802929
hugh
>>40802923
I knew :^)
Do you need low rep sets for technique or is it just because of conditioning?

>>40802876
But the thing is, the first single flies off the chest, slows around the middle, and quickly locks out

The second one barely gets off my chest even if it's 5lbs more

>>40802848
I never understood those X RM on cuckols programs
how am I supposed to determine them?

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>>40802957
Å vaske gymtoyet er eit megmeg
>>40802963
Won't shit up the thread lad, no worries

>>40802992
Just do a conservative test that will land you around RPE 9.5 and add some weight each cycle

>>40803004
Bryr ikke meg tbH, nysgjerrig på hvem dere er og hvor dere bor :^)
>>40802992
Well say it's the 8RM day. You warm up, then you start squatting. Lets say your max is 100, so your 8RM will be about 75-80% somewhere.
>So the way I understood it, at least,
is that you would start with bar x8. Then you add whatever, say 20 kgs since you're working up, so you do 40x8. Then 60x8, and you're sort of straining but it's still easy, but you know you're not far away from your theoretical 8RM. Next set, you do 65x8, and it's a little more difficult. Then 70x8 and you think you didn't have many reps in the tank, say about 4. So you add a little more and do 75x8, and this time you reckon you had 3 reps in the tank, roughly. You feel good, so you try 80kgs and hit 8, which is then your 8RM for the day. But maybe you don't feel so good, so you try less of an increase - i.e. 77.5, and barely hit 8, which is then your 8RM for the day.
Next cycle, you try to increase the 8RM by a little, or maybe you have a bad day and can't increase it, which isn't the end of the world. You're still giving maximum effort, but the strength isn't there that day, which happens.

Nordmenn, hvor er dere fra?

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>>40803159
>>40803187
Noreg fåvæ :^)

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>>40803187
West, you?
>>40803228
testing æoå

Finally need straps. Do they change mechanics of lift much if at all?

https://www.strengthshop.co.uk/grip/straps.html

What are the differences between these straps and which to get? ZKC/Ironmind Short/Ironmind strong enough straps?

>>40803159
that sounds like a fuckton of volume, especially considering I have 3-4 back off sets with the same weight

>University gym got a SSB
Feels good man

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>>40803247
loller ut hogt av det biletet fåvæ, ta ein oppbåt :^)

Er forresten og i frå vestlandet, men det kunne ein vel gjette ut i frå at eg er nynorskbrukar.

PRINCESaaaa

>>40802963
It's probably a mix of condition and technique. But i wouldn't mind doing some higher rep sets too, wouldn't hurt to improve the conditioning, right?

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>>40803272
I made straps that are like the Ironmind Sew Easy. Works well enough.
>change the mechanics
I've found I can hold the bar a little lower in the hands/fingers, but other than that, not really a change. Just don't forget to still grip as hard as you can.
>>40803288
Did it that way on the 3-day int/adv on both LB and front squats days. It was brutal tbH. Sometimes I misestimated the FS RPE and ended up doing five repeats too...
>>40803319
Nei :^)
Du som er /pol/akk?
>>40803368
No, unless working on conditioning means worse technique, in which case you're better off getting conditioned through other means imho. Can you do block pulls at your gym?

>>40803228
>>40803247
æ e fra nord norge. Var å trente i 5 tiden på natten for noen måneder siden, var en ny kar der som gjorde SL. Forste jeg tenkte var at han sikkert henger på /fit/. Skulle prate med han men han hadde headset på å så ikke ut som han var noe hypp på kontakt. lol

>>40803385
I will make sure to keep the technique cues even for high rep sets - will see how that turns out.

Hmm, how high do they need to be? I can stack a few mats and reach like 15cm. Or i can pull off the rack?

>>40803385
BRAAAAAAP

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I'm unsatisfied with the standard TM that 5x5 @ 90% of your 5RM, so I made two variations.

Which one looks more solid to run?

>>40803413
>Var å trente i 5 tiden på natten for noen måneder siden
Har du autisme?

Ikkje for å mobbe altså

>>40803385
Are straps worth buying or would you always recommend making? I don't understand the difference between the sew easy ones and just the normal ones.

>>40803385
Oh god i wish that were me

>>40803438
ka som e autistisk me å træn klokka 5 på natta?

>>40803288

yeah I did it other way

http://www.exrx.net/Calculators/OneRepMax.html

type in your max, see what is for 8 reps, use one of this %

next cycle add weight or if big 1RM increase you check again in this thing and do again in that 75-80% range

From my point of view

everyone is able to do real 75% of their max for 8 reps

most pepole are able to 76-77 or 78

only talentchads are able to 78-80%

but I feel better also with lower weights, way more comfortable doing 3RM than 8RM

>>40803457
Oss normale menneske sov om natta siden me skal ting om dagen, til domes arbeid eller studiar.

>>40802774

The deadlifts on volume day thing might depend on how strong your deadlift is compared to your squat.

If you're a very good deadlifter and you put deadlifts on intensity day, your back is taking a pounding on volume AND intensity day, since 5x5 low bar and deadlifts are both pretty taxing on the lower back. If you do them both on Volume day then you've got a whole week before your back gets pounded again.

>>40803442
Eh, unless you have a sewing machine available, drop a few dollars on a good pair.
Difference is that, the way I see it, you have two parts of the strap holding the bar rather than one (if the strap is of the other type). It comes down to personal pref anyway tho.
>>40803413
Hores ut som en channer :^)
>>40803418
5-8cm higher than normal is good.
Do Nuckols' 2x Adv, but instead of doing the 8RPE on day 2, do 75% the first cycle (and slightly higher on later cycles if it turned out too easy). Do any variation you want, but think of the primary effect each variation will have (e.g. SGDL for back strength).
Rack pulls are done with primary stance, as far as I can tell.
Keep the RDL weight manageable.

>>40803561
Alright, alright that sounds very good, thanks facy.

As for the variations: I think i lack spinal erector strength the most. At least it feels like i am falling over / having issues keeping the bar with me in a maximal deadlift attempt.
I guess SLDL wouldn't be bad considering that?

>>40803607
Both SLDL and SGDL would be good, so try SLDL the first cycle and see how it goes. Pull the bar in towards you, remember.
If SGDL are too demanding in terms of mobility and/or flexibility, you can do them off the blocks.

What would you do if someone hasn't squat in year and it feels very uncomfortable whilst gaining a large amount of posterior chain strength?

60kg squat does not feel light, comfortable or strong despite the fact my 1rm deadlift is 200kg

>>40803647
don't deadlift and squat 3x per week for a while?

>>40803667
Problem is squats feel like shit for me now even at this light weight which somehow feels heavy on my back

>>40803647
I can tell you what I did, when I injured myself and couldn't squat for almost a year. I started with 40kg which felt light so I was doing lots of set and reps and was adding 10kg per week. When I started reaching higher weights I dropped volume to my usual. When I injured myself I was squatting 150 and after I started again I slowed my progress from 10kg a week at about 100kgs.

>>40803697
Continue deadlifting but also do SS then TM to regain your strength

LOL blueshoes shit diarrhea during his lifts today

I'll post webm when I get home you guys have to see this

>>40803697
so build up from low weights
I'm not saying you should put 150kg on your back

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>>40803697
Start lighter?

3x8 3x/Week linear progression start at 40kg

>>40803431
Left looks fun as shit dude

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>>40803724
this kid's content just keeps getting better and better

>>40803431
pls be kilo

>>40798884

Yes. Next Saturday.

>>40803646
Alright, i will keep all those things in mind and see if i can get some proper deadlifting going.
Thanks for your input

Is it straight or bent leg calf stretches that help my squat more?

I kind of just put it on a step and hinge forward and bend my knee a little.

>>40804069
Neither desu

>>40803786
it's in stones.

>>40801227

First two times I ran it and it barely went anywhere, gained 10lbs the first time, didn't gain any the second time and I did opposite stance. Next I ran sheiko and my deadlift was all kinds of fucked. Worked on my form for a week, and next time I ran it I did paused and at least got my previous max, but had some more left. I felt a lot more confident going in to test the second time than any of the other times.

Anyone with anterior pelvic tilt that fixed it ? How ? apt is killing my deadlift.

>>40803965
good luck famalam

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>>40802534
>>40802583
gives dismal effort

>>40802345
What's a decent strength program for those with shit genetics?

>>40804701
Sheiko

>>40804701
according to that, something with less fucked up volume for squats and some more upper body work than TM

>>40798884
Competing is for fucking faggots lol

>>40804786
Hmm incorrect it's good for talentcucks

>>40803965
Embarrassing

>>40804069
You're a fucking dumbass
>>40803724
Yet he's still too pussy to meet me somewhere

>>40802915
Sounds like cancer

>>40802542
Dishonourable. Weasel. Rat.

>>40802427
Lol I love how you finally got another job a year after getting fired and it isn't even in the one place in your country that's relevant (and even that's dying) KEK

https://www.instagram.com/p/BR9PwtEB43J/
Haack is definitelu gonna be in the running for the money at the US Open

>>40804972
>>40804959
>>40804940
>>40804920
>>40804907
>>40804898
>>40804886
Heres your you, now go back to drinking

>>40804988
>>40804972
>>40804959
>>40804940
>>40804920
>>40804907
>>40804898
>>40804886
Heres your you now go back to drinking

>>40804988
I don't drink on Wednesdays Dino

>>40804974
Must have upped his dosage again (note how all his spotters are known roiders) KEK

So my coach has clean deadlifts in my programming but I'm having some difficulty understanding how exactly clean deadlifts are different from regular deadlifts apart from putting your hands in the position you would for a clean versus right outside your feet

Is it a difference in the pull or what?

>>40799235
Stop posting with your trip off

>>40805028
You have to scream "AYYY LOOK AT ME IM A TALENTLESS OLYFAGGOT" at the top

>>40805028
You have to smear shit on your face during the clean pull so everyone knows you're a shit olyfaggot

>>40805028
I guess it'd be a question of does he intend you to also pull as if it were a clean, or just pull DL with a clean grip.
the hip/knee/back angle difference between a clean and a deadlift is pretty big. if you're doing a clean pull, the setup is definitely different from a deadlift

Sean
PRutus
Weird looking squat kid

The displaced trinity of beta orbiters
lost souls looking for meaning
where is
rafaello

>>40799406
His home town is a rats nest, was it an exterminator or pest control?

>>40805074

Well clean pulls are also in the programming so I would assume it's meant to be more in the vein of a traditional deadlift?

>>40805067
Do I use my shit or someone else's

>>40804974
his depth looks really bad.

>>40805095
Nah, it's just the camera angle. He's actually going atg. I'm an expert on squat depth and you can't tell since a video is a 2D projection of a 3D model.

>>40805092
>Well clean pulls are also in the programming
I think I see.
my best guess is that the clean pulls are supposed to be a clean DL+power shrug
the Clean DL is just a floor pull with your clean setup
and your regular DL is just a regular DL
this is my guess, I would recommend checking what your coach is defining these as.
are you training oly or pl? it seems weird that you'd have clean DLs and clean pulls in a PL program

>>40805095
Lad hes going from usapl to lolfed. He will hit depth

>>40805129

Oly, I just post in here when I have questions about oly lifts because some of the stronger folks like Norsefat or Isley have some experience with them and the OWG always dies after like 30 posts

Thanks for the help

>>40805092
>>40805129
https://www.youtube.com/watch?v=wR5ZDdiuwjM
here's what I mean
the clean pull involves the jump that's performed at the end of each pull. the clean DL is probably just the clean pull without the jump.
neither are meant to be a full clean, or even a power clean. just a clean setup lift either to lockout or to triple extension without front rack

>>40805147
>>40805129
>>40805164
okay then yes it's exactly what I'm describing.
clean DL is just from the floor, no extension. Clean pull is extension but no rack.

good luck anon

t. WL GDE that doesn't like PL

>>40802915
next stop snap city R.I.P

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>>40799471
>What an athlete

that really cracked me up

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>friend request from the girl who is the gym attendant at school

>>40805472
cztube

cytu dot be slash r slash ipf

>>40805472
fugg her :DDD

>>40805472

YOU'RE IN

>shit sleep for past 3 days
>go to bed at 8 fucking PM today,tired as hell
>now it's 11:30 and I still can't fuckinf sleep
Damn it I'm getting melatonin tomorrow

switched gyms today and pulled 4pl8 for a double :)

i cant stop wanting to jack off today HELP

i need meaning in muhhhh lifeeee yoooo

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>>40805760

>>40805836
STOP i was lifting near a girl that looked similar today she was doing actually good squats

>>40805845
her ass was top

>>40805836
S-stop posting videos of a girl who looks just like my gf

I had seven (7) standard drinks today
I'll probably be fine training tomorrow right /plg/?

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>Lift 80kg last week
>Ezpz
>Lift 80kg this week
>Only manage to do 3x5 when scheduled for 5x5

Story of my life

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>>40805845
sorry

>>40805863
come back to cztube so I can kick you

>>40805909
i havent wanted to jack it this much for like 2 years holy fuck help

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>>40805915
I'm trying

why do i hate women who are so fucking smug about their attractiveness?

>>40805971
just thought the same thing lmao

>>40805897
Please be ohp

>>40805472
C U T E

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>>40805922
>>40805909
How do you have all these pictures/webms of beautiful women?

do you just lurk /s/ and /gif/ all the time?

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>>40806143
Reddit

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>>40806253
I hope this is a lie

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>mfw I don't do shitty deadlifts and do rackpulls instead

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>>40806143
I can't tell you

>>40806270
it is don't worry

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>>40806321

>>40806143
He gets them to pose for him and takes the pictures himself. He just acts like a frog to make us think he's one of us, like Isley or Fil.

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>>40806307
>mfw I don't do shitty deadlifts and do good deadlifts instead

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>>40806416
>fil
>frog

apparently he has a gf now

>>40806421
I was using him as an example of someone who fakes being a frog

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>>40806354

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>>40806428
lel my reading comprehension is shit I guess

>>40806450
Could have been phrased better desu

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I miss my fellow leaf lads

>tfw stressing about finding a job before graduation is killing my gains

Can't sleep, dropped 15 lbs over the last 3 weeks without even wanting to, failing diddlys that used to be easy.

>tfw in post application purgatory
>tfw nothing to do but shitpost on hoisting section of Indonesian hand crafts forum

>>40802798

I'm thinking FIGJAM

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>>40805472

>got 315lb bench at 179lb today

is that good?

>>40804352
Hmm ok will see how it goes in 4 Weeks

>>40806589
it's not bad

>>40802201
I unironically listen to mental health podcasts.

>>40806810
link best ones please

>>40802201

I listen to the Mega64 podcast, Thorin's thoughts, the Bill Burr Monday Morning podcast, and Sleepycabin

>>40806826
I rotate between:
> mental health news radio
> codependency no more podcast
> therapy chat
> mindful recovery
> the anxiety coaches podcast

And some others depending on the topic.

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nn plg

I hope you had a great wednesday

I hope you have a great thursday too!

>>40806589

I bench 315 at 230 and change. I'd say doing it at 315 is quite respectable

So on my deadlift I noticed my hips will rise faster than my shoulders.

How to fix?

Squats at 70% felt so slow and awkward today when my 80% squats flew earlier in the week. Fuck this roller coaster consistency.

>>40807046
Show us a video. Your set up is probably terrible.

>>40807056
Probably didn't recover. Eat and sleep more.

>>40807056
I forgot to add do you think this is from not recovering properly? I didn't feel tired or the weight didn't seem heavy everything was just slow

>pull 515
>rip open shin during the lift
>heals
>rips open again next deadlift session
>goes on for a few more sessions
How do I fix this?

>>40807246
Wear long socks or sweat pants

>>40807337
>>40807246
yeah i wear sweatpants and never bleed but i do get bruised sometimes

>>40807337
Not him, but I wear sweat pants and still bleed like a motherfucker every time I do cleans. Not so much with deadlift though.

>>40807553
maybe cause with cleans youre pulling faster?

>>40798884
Isn't that actually good form for an atg highbar squat until the knee clapping begins?

>>40807697
knees look like theyre gonna splode idk

>>40807697
Not really

He's incredibly sloppy, has no tightness in his body and more or less just falls on his calves and hopes he'll bounce back up

>>40807758
yeah and he literally cannot grind at all because of this

>>40807836
>>40807758
>>40807704
>>40807697

really lives up 2 the name wobble man xd

My strongest feeling squat stance is pretty narrow and just inside shoulder width like looks way too narrow. I've tried a wider stance and it doesn't help. Should I care that it is very narrow?

>>40806469
I'm still here don't worry kid

>>40806589
No

>>40808476
You should care that you're an unintelligent fuck

>>40807562
I guess. I used to bruise my knees up like crazy with cleans, maybe I'm pulling very hard into my body or something.

oh man the sudden urge for a shit just came and all the shit came erupting out of my butthole with force

oooh it's a stinky one boys

>>40806589
for the average gym guy thats p good

>>40805028
the difference is in body position, with cleans you start more upright so it involves more quads instead of hams

>>40798884
competing next sunday lads wish me luck

>>40809029
Good luck, senpai.

I just signed up for another meet on August 19th as an 83 this time. Alex, Joe, MA, Sabre, and Baconlad are all going to be there.

>>40809118
this sunday is the last serious comp of the year for me so i get to give it everything and train hard for the rest of the year and hopefully i'll drop down to 85's by next year (oly)

What weight class should someone at 183cm/ 6 feet aim for long term?

>>40809157
Somewhat depends on build (if effeminate twink cuck, could be 105) but 120 - 120+ kg.

>>40808723
Miss your princesa?

Fucking faggot

>>40809175
Okay, thanks. I'm pretty average in build.

>>40809229
Then probably 120, but could go 120+ also, mostly just a matter of how committed you are.

>>40809234
Alright, sounds good, I'll see where I end up I guess, but nice to have some pointer you know.

>>40809251
We generally think about 2 years to fill a weight class is most desirable, we don't want to gain weight too quickly (barring someone being very underweight) so you shouldn't feel like you have to hit 120s right away if you're like 105 or less now.

>>40809157
>>40809175
>>40809234
93 or 105.

Only go 120 or 120+ if you want to be fat and strong mode. You will not make it to 120 even relatively lean.

>>40809285
120 is absolutely realistic long term, get real. 93 is definitely too low.

>>40809284
Nono, I think long term. Now I am trying to fill out 105. I'm at 100kg approx.

>>40809285
93kg seems incredibly low tbqh, I know 120kg won't be lean, but I don't mind a little bit of flab.

>>40809293
Show me some 120kg 6' people who aren't 18%+ bf.

Also reminder that John Haack is 5'9 and competes 83.

>>40809313
If you don't mind some flab go for 105 and see how you feel.

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>>40809313
93 is stupid low, you'd be close to skeletor and you'd keep running into <175cm tanks like this guy and you wouldn't stand a chance.

And yeah, definitely take your time filling out 105, but don't feel like you have to cut back down once you pass it, many start competing in 120 even if they're like 110kg or so.

>>40809337
You could make the same argument and say it's stupid for Haack to compete at 83 since he'd just run into 5'6 tanks who would crush him.

Reminder that having excess fat does not help you in powerlifting and only hurts your wilks. Unless you're going for fuck wilks get total, it's best to compete around 10-15% bf.

>>40809363
John Haack is probably not natural.

15-18% is also a better measure of athletic body fat, as low as 10% is getting into physique territory.

What does pigeon pose stretch?

I feel a stretch in the floor side of my front leg from knee to glute when I try to make it 90 degree, never feel this is any other stretch. What am I stretching here?

>>40809157
im 6'0 and im aiming for -105 long term -120 is too much you will throw away all ur aesthetics

>>40809582
This does not consider muscularity.
>>40809594
Delusional, you will not be competitive.

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>>40809594
Aesthetics isn't too important. Besides, being a little bit fat is aesthetic.

>>40809582
Fucking doctors and their jewish twink agenda.

>>40809633
>Delusional,
6'0 is only a 5% increase in height compared to 5'9

Even if we would consider a 5'9 at 93kg as ''filled out'' that would make the 6'0 guy filled out at 97kg

>>40809656
Generally there is also an increase in frame size and muscle bellies, it doesn't really scale linearly.

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>started feeling weak, sore, lethargic, loss of appetite
Really wanna finish this cut Tbh

>>40799957
What Game Boy Color game is this?

>>40802201
>no Serbian kebab removal rap

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>>40802290
>[Upper/Lower Split] is one of the worst programs available
>My recommendation is the 4-day Upper/Lower Split

>>40809889

>>40809678
>increase in frame size
I disagree, generally the taller the person the more lankier the person

>>40809796
probably more because 5/3/1 has fuckall volume for the working sets on each day, it instead focuses on massive accessory volume.
Beyond 5/3/1 does some work to remedy this, but it's generally a program that needs a lot of configuring.
on the upside, it's very easy to configure