/plg/ powerlifting general

>>40879911
Tbh if he just had a better hair cut he'd probably look chad tier.

>>40879911
Slayed my spoto bench today

5x4 @ 90kg then a tng amrap of 12 reps

Not bad for somoene who's 1rm was about 110 not too long ago

>>40879933
no but hed look a lot better

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>>40879911

>>40879933
>>40879971
he got a very short hair cut yesterday he posted it in the discord

>>40879943
what prog are you on my bench is utterly shit

>>40880066
About this:

Just do a 2 day DUP, ex:
Day 1 Spoto press 5x4, tng 1x4+, start at ~70%
Day 2 4x2, 1x2+, start at ~80%
Add 2.5kg/week to each

Then the c6w accessories

Do it for 5 weeks then reset to week 2 and do it again.


I'm tinkering with a squat/dl version but can't really decide on the light day. I'm thinking of trying low rep deficit pulls after squats. Doing volume squats then volume deadlifts has been killing me.

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>tfw skipped a session this week due to exams
Am I fucked, will I not PR on skills test?

>>40879933
no

>>40880189
If your training isn't earning you money, you should be more worried about your exams.

i want to bite rafaello's ear off and I don't care who knows!!

What do if fingers rub against legs during sumo deadlift? Makes the lift a lot harder than it should be desu

>>40880235
dont pull sumo

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>>40880354
B-but...

>>40880371
but youre gay

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>>40879911

im maxing my diddle on saturday, hoping for 200kg but idk

can i just use the last week of c6w to max or what

>>40880434
oh god, I hope thats satire.

>>40880211
this is the worst advice you can give anyone. life isn't all about money you fucking slave. do what you fucking want to do as long as you don't violate others rights or starve to death.

>literally the entire problem.

>>40880490
my estimated max is literally 1lb more than this

>>40880490
If you feel like it, you can. He writes about it in the spreadsheet. I prefer to just do an amrap on week 5 and restart/take a deload week.

>>40880652
i did last time so i prolly will

im still deciding what to do about deloading cause next week is spring break and a deload might be boring

i might just do a mini one like 4-5 days instead of a little over a week like last cycle

>>40880539

>t. poorfag

>>40880686
im also thinking about a new program

is there a 4-5 day a week program. like c6w but with more focus on deadlifts

>>40880726
Just see how your body feels, if you feel like maxing out then do it. You can always do a higher rep week if you don't feel like actually deloading imo. If you meet the requirements then I'd try the RTS generalised intermediate routine but don't deload if you decide to do it since the first week is piss easy.

How're the diddlys coming along, lads?

just did 325 for 5x5 today, felt breddy gud
gonna be doing doubles this Saturday and building up to a top set at 380 lbs- just 10 lbs shy of my all time max
really excited to see how it goes because my form has improved so much since that last PR (I eat butt ifyanamsaiyan)

>that first sip of the day of your freshly ground French press coffee

>>40880490
Literally going for the same number doing the same thing in a week. GL lad

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mfw I can't recover from TM volume day in time for intensity day

>>40880988
Time to switch to a real program laddo

>>40880992
What's a real program then?
I was thinking of just doing 3x5 instead

>>40880846
pls be in kgs

>>40881101
I can't believe Wierzbicki posts in /plg/

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>>40881083

>>40881101
>building up to a top set at 380 lbs
Sorry to disappoint, lad, but I'm a natty 75kg manlet who's been laid over for dumb injuries too many times to count for those numbers to EVER be the same in kilos

>>40881128
>but I'm a natty 75kg manlet
no excuses, I'm 69kg manlet and I deadlift more

>>40881139
>>>injuries
is my only excuse, but it's w/e, I train with a former 56kg state record holder for deadlift, which motivates me to do my best.

>>40881113
>le roiding slavs meme

>>40881113
Has anybody on /plg/ ever actually gotten coached by sheiko, or gotten a sheiko program made for them? looking at the prices for his services on his website, it's not as crazy expensive as I thought it would be for a coach of his reputation.
I'm getting coached right now, and I'm paying a little bit more than his cheapest package, but that's with unlimited email correspondence, and weekly video skype meetings.

>>40881184
Is it with Boris himself? I've only ever ran canned programs in the times I've been training myself (moved and left my pl club)

Can I do trap bar deadlifts at 505? I heard its not safe to do trap bar deadlifts at higher weights.

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>>40879933
Frog is quitting lifting and becoming a professional chad

>>40880552
Enjoy the party van

Whoever told me to make iced tea for calorieless/low calorie drinks about a week ago is a fucking hero

>>40880706
>t. happy poorfag

>>40881683
You're welcome

trying to take a shit right now
Struggling to pop anything out
The stink is all there though
Oh I think I feel one sliding slowly but surely now..

>>40881719
I'm happy and rich and I'm only happy because I'm so rich
If I was poor I'd KMS lol your life must suck you deluded poorfaggot

Is this belt any good?

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

oh man this fecal matter is really jammed up all inside of me

>>40881908
Unironically having an arse burning poo right now. Think it was the curry sauce from the chippy yesterday

How can I improve squat form?

https://www.youtube.com/watch?v=WJdOFtzD-ro

>>40882245
Seems like your knees are traveling too far forward maybe use more hips by having the knees a bit back. You can do this by widening the stance or focus on pushing back the hips more on the descent.

>>40882284
should I do mobility work before squatting to be able to widen stance more, and increase width gradually? Trying to do wider stance hurts as of now

This is my suicide notice

By the time you read this I will be dead by deaslofts

Thanks

>>40880235
It's a timing issue, you're not extending your knees by the time the bar clears them.

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For whoever it is. Famalam and Currynigger aren't right. You should try with info_d8b187x3. Not even activating 2FA right now so go do your best.

Also, you all fat :DDD

>>40882461
If you are going to die, then you have nothing to lose and therefore all the time in the world. You can take your time and listen to this while realizing that everything is going to be okay

https://youtu.be/EEmgEAp8hSI

doesn't matter if real or not but if you've decided to die you have nothing to lose. Therefore, seek help

This pre workout shit is taking too long!!!!

>>40880894
Yoooo

>>40880846
Killing it
On track to add like 100lbs to my diddle in <6 months

>>40880539
Unless ur actually smart and acknowledge the fact that long term doing well on exams will benefit your life more than your training sessions

>>40881461
wew lad. I understand why raf was so keen now

>>40882245
>>40882418
it doesnt look too bad to me. I wouldnt consider forward knee travel to be a problem

wide stance hurts for me to. if narrow is comfy for you, then Id say stick with it

Wasted my time doing a month of CGBP.
Initially made huge gains then wasted the rest of the month.

All that happened is I lost 10kg from my max grip bench and now can't do max grip without wrist wraps.

So f u s t r a t e d

I just want consistent bench gains

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When cycling intensity days weekly...
(a) 1/3/5/1/3/5...
(b) 5/3/1/5/3/1...
(c) it doesn't matter
(d) >TM

>>40883156
I wouldn't cycle them, I'd stick with 1x5 then 2x3 then 3x2 then 4-5x1 for as long as possible.

>>40883156
>TM
this tBh famalam

>>40883172
I dread failing reps so it's decided. In descending order then.

>>40883156
You shouldn't be cycling them weekly, only when you're unable to progress with the current set/rep scheme should you change to a different one.

>>40881461
2/10, sorry sweetie

What program can I run if I can only lift on

Week 1
Tuesday
Saturday

Week 2
Monday
Thursday
Saturday

Seriously. Someone help. I'm plateaued hard

>>40883266
5/3/1, possibly Hepburn A but not sure how well that would work out. Could also make your own program or run the 2x freq stuff from 28 free.

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>>40883156
>TM

>>40883266
Do the competition lifts on all days, with only heavy days on week 1. Alternate heavy and light days on week 2.

Heavy=5-6 sets with 80-90% of 1RM
Light=4-5 sets with 70-80%

Every morning I get up, look in the mirror and realise I've been lifting 4 fucking years for that shit body
I've been lifting 4 years for a 260 wilks (maybe even 250 now as I've gained weight)

I want to die. All I wanted was a good body and intermediate lifts. A 100kg bench would make me so happy.

I want to die

>>40883500
>I've been lifting 4 years for a 260 wilks (maybe even 250 now as I've gained weight)
>4 years and can't bench 100kg
I'm sorry to have to tell you this, but you are in fact a true GDE, please consider taking up rock collecting, cuckolding or another more suitable hobby instead.

>>40883524
I know I'm a GDE. Im a non responder in everything I do.
I don't even make up for it academically. I have no achievements, nothing to show for YEARS OF EFFORT.

I want to die.

>>40883214
>bullying someone with dead parents

s m h

>>40883554
no way you dont have low test

>>40883554
get a job, you were clearly meant to be a mere pleb, there is nothing wrong with this.

>>40883554
Time for dat dere celltech then.

>>40883567
I show no symptoms of it

>>40883568
Kys

>>40883592
Can't get any

>>40883607
>I show no symptoms of it

apart from being phenomenally weak

>>40883734
I have some of the better lifts in my gym I just weigh so fucking much

>>40883741
>can't bench 100kg
lad...

Being in denial helps no one.

>>40883761
But I squat and deadlift good
I even OHP almost as much I fucking bench

CAUSE ITS A SHIT LIFT

>>40883741
>4 years <100kg

literally worse than lith

whatever gym youre in, you need to leave because its clearly full of disabled people

>>40883770
look lad, I'm a benchlet too and hitting 100kg was still no big deal for me

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>>40883741
Try DNP. You can lose 14lbs in a week with no muscle loss.

Absolutely 0 long-term side effects (aside from death), but that only happens if you're a retard.

>>40883783
>>40883784
I'm going to bust both your knee caps before I kill myself

>>40883790
I can't get illegal drugs reeer

>>40883797
It's not an illegal drug it's an herbicide lmao

>>40883790
>Absolutely 0 long-term side effects
>Just going on the internet and lying to people

>>40880539
>life isn't all about money you fucking slave.
Yes it is.
Anyone who says otherwise is poor, already in well standing/rich, or retarded.

>>40883817
Cataracts only happen in women. No other long-term side effects exist.

>>40883797
youd probably need gear to be strong enough to brake someones knee kek

>>40883855
I have read otherwise, and besides you're glossing over potential permanent mitochondrial effects.

>>40883817
Unless you're talking about how DNP might, possibly, MAYBE causes cancer. Just take some antioxidants you'll be fine.

>>40883817
>>40883855
They happen in men, but its 1 in a million.

Peripheral neuropathy happens but 99% of the time it'll go away if you get off DNP, worst case it may take a few months. Most times if you catch it early enough it goes away in days.

No other real risks other than feeling like shit. Overdosing is possible but that's preventable by not being stupid.

There are risks, but its probably safer than Clenbuterol or T3 (which people often use instead of DNP due to fear mongering).

>>40881461
Is that really frog
Damn he's handsome

>>40883741
>just weigh so fucking much
How much? I've cut almost 100lbs now and I can bench more than you.

>>40881861
chronic alcoholism isn't commonly seen as a trait of a happy person tbf

How do I know if I'm depressed or not?

>>40884196
I'm depressed and I spend all day in bed thinking of killing myself, thinking of how unworthy I am to speak to people I care about, thinking about how awful I am at the things I enjoy.

Then I get up, go to work, loathe it, go home and go back to bed and never try and kill myself because that requires more energy than I ever have.

>>40884196
>WHAT ARE WE TRAINING

dynamic effort lower

wide stance box squat 10x2 170kg
block pull 240 6-10x1
hyper 3-6x15-25
v grip row 2-3x15-20

>>40883873
Dnp helps prevent cancer you dummy lol
People don't take antioxidants for the traditional reason about free radicals and such, it's actually a cool read, look it up anon

>>40884281
Squat: 315 5x5
Bench: 245 5x5
CGBP: 195 3x8
Ab Wheel 3x10

Maybe I'll add in some curls

>>40884281

snatch 70% x2, 75% 4x2
snatch pull from blocks 95% 3x3
halting (mid-thigh) snatch deadlift 80% 3x3
squat 70% x5 75% 3x5
chins & dips b/c 2 lazy to do programmed assistance

>>40884281

Deadlift x1 @8, x5 @9, 3x5 @9 (load drop)
Low pin press x1 @8, x5 @9, 3x5 @9 (load drop)
Squat x6 @6, x6 @7, x6 @8, 4 down sets

Who /volume/ here?

>>40884351
https://gallery.mailchimp.com/b9f45e9f204dafb1323f52599/files/1a77b9fe-a654-49ae-8400-f103b23c2b7c/British_Strength_Magazine_Issue_07_AW01.pdf

page 24 onwards, its about bench but it applies to all lifts

'traditional programming' will get you results but theres better more efficient stuff, stop doing 5x5

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>>40884418
Its just a 1 day thing, I don't do 5x5 for the rest of the program senpai

>>40884408
I did this yeaterday, pretty fun day. Set e1rm and rep prs on diddle

>>40884459
its a great read regardless

Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/edit?usp=sharing

>Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/edit?usp=sharing

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/edit?usp=sharing

>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/edit?usp=sharing

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/edit?usp=sharing

>>40884495
thread killed baka

an odd feeling for squats today

i can feel the weight on my back but doesnt feel stressful on anywhere else, squatting to a box wider than normal, pausing on the box then forcing my knees out to initiate the upward motion and that seems to be all i need to do

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>>40884281
Shirt break-in, hopefully able to use my normal grip down to a 3board. Probably need to stretch the chest a bit before I put it on.

>>40884738
Box is at parallel?

Has isley stopped posting here?

>>40884758
titan rules single ply imo

what weight you hoping to take down?

im going to get some briefs soon to add another variant to the list, plus will take stress off hips and let me handle more weight

im torn on getting some wraps, spend 2 weeks learning them then peak, i think im good for 250 raw, so if i could get 20 out of wraps...

>>40884771
just above, using the bench as i dont have anything else i can use, im not buying a purpose built one they are extortionate

>>40881461
Now he just needs to shave.

>>40884813
I really don't like Titan shirts, they're made for people who can arch and the chest panels are ridiculously small. This shirt has a custom neck and the shoulder seams are better constructed (at a lower price).
Anything around 350 would be nice today, I need to do 380 at a meet.
Briefs are great, you can even get a used suit as the straps help put it on.

>>40884877
This damn if he shaves he'll be pulling all the teen pussy at his PL meet when he's setting records all handsome like

>>40884826
Yeah bench is fine. You have a monolift?

>>40884882
please be kg...

i know people that take 350-400kg to a one board, just looks mad so many plates on a bench

>>40884897
no just a powerrack

>>40884877
I never get this.
Doesn't every male with a weak chin look better with a beard, no matter how shitty the beard?

Be honest.

>>40884904
One day. I've been training in technical shirts for just over a year.

>>40884933
You know how fat chicks use contour lines with makeup to basically paint a face over their face to look more attractive?

Beards do that for guys. It gives the illusion of a strong chin line.

But Frog's facial hair makes him look 14. He needs to keep that shit shaved until it grows more fully.

>>40884965
Exactly, which is why you want a beard, right? Do hide the shitty jawline.

Idk, i think he would look a lot younger if he shaved - but i could be wrong.

>>40884933
No, if you can grow a full beard it'll look good but in froggys case it makes him look like an actor from the trailer park boys.

>>40881461
Dat neanderthal blood coursing through his veins

>>40881295
Nah, different coach, guy I met through mutual friends in the Nor Cal Powerlifting scene- that's why I'm asking about getting trained by Sheiko; wanna know if the jump in price for a Sheiko program tailored to my needs would be worth the extra dosh as compared to what I'm paying/getting right now outta my coach

>>40884998
>Exactly, which is why you want a beard, right?
You want a beard. Not a bunch of disjointed patches of fuzz.

i havent deadlifted for 2 months my conjugate programming has been squat focused

box squats/goodmornings/upper back work/posterior chain work has been my training for lower days

pulling beltless 80%(240kg) after 10 sets of squats, moving fast, im only feeling it in my upper back and glutes


this feels good

>>40885001
>>40885036
So what does a proper beard look like? What's the threshold?

Shouldn't just a trimmed goatee do the job? I mean, that's where the weak chin usually shows.

>Tfw turning 21 this year and still can't grow anything even relatively close to acceptable facial hair

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>>40885057
Anything where hair actually grows evenly. Like this or thicker.

>>40885055
No pun intended, but why do you think furious pete is literally stronger than you?
AFAIK he only started pinning (due to cancer) very, very recently - yet he deadlifted 700 and benched over 405.

Does programming not matter that much when you are on roids? He lifts so randomly, at least that is what it seems like. Don't even think that he is doing a PL specific program at all.

>>40885034
Where do you train at?

>>40885093
>random
>conjugate method

>>40885089
So it needs to be a full beared, not just chin? Hm.

Fuck ill probably need a few more years to have enough growth on the cheeks.

>>40885103
Seventh Circle in SF

>>40885105
Pete does conjugate?

>>40885093
hes been training for like triple the amount of time?

and has been roiding longer

all you see is his online posts, look at @huckfinbarbell on instagram, that stupid shit isnt how he trains

with all lifters, you dont see all the work that goes into these instagram posts

>powerlifting specific programme

theres so many athletes that would instantly go to the top of powerlifting, but their chosen sport is more lucrative

look at shotputters, a 500lb bench is pretty normal, not pl specific training though

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>>40885116
Which one are you?

>>40885142
>the instagram videos don't represent his routine

Yeah, that's what i thought too. Just made it seem so, because he randomly maxes in them and never talks about whether or not he prepared for actually peaking or not, etc.

>he has been roiding for longer
Really? I could have sworn there was a very recent video labeled "first injection", but maybe he doesn't admit to earlier stuff.

I don't get your last paragraph - do you mean plenty of people have top stats without ever doing PL-specific programs? Why is that? Is it so irrelevant?

>>40885185
None of them, because I haven't competed since I started training there.

>>40885199
yeah it tends to be the people who have the genetics to be the top powerlifters also tick a lot of boxes for other endeavours

bodybuilders tend to come in and do well because they have so much muscle, people really seem to overlook that and are all technique technique technique, which you obviously need but muscle moves the weight

strongmen could easily put up a huge total

olympic lifters are often seen squatting WR weights beltless

people in throwing sports, hammer, discuss, shotput, tend to be very strong and explosive, and train with big weights

lots of nfl players are fantastic athletes and yeah their form is shit but they are strong as fuck

the link between all these things is they pay, so why would they bother with powerlifting

powerlifting is fun, its a hobby for most of us, even the guys that make money do so from coaching other people, theres very few cash comps

>>40885256
Hm.
I don't want to learn too far out of the window, but i feel like a great part of that is due to steroids.
I don't think what you said applies as much to natural lifters.

But yeah, most of those sportsmen train strength specific already - just not powerlifting specific, but still very close.

Always wondered why strength training is so common - i feel like strength is very specific to a movement.
Like, do you think someone that has strong PL lifts could push someone harder than someone who doesn't?
I think it only would make a slight difference desu.

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kek

https://youtu.be/9HuODiISutI

Can I get help with my DL form? I''m having trouble keeping my hips at a good level (so they don't pop first when I initiate) and keeping my back straight at the same time. I think it might have to do with my long ass legs. Wat di?

>>40885371
garagemong btfo?

>>40885357
the only people who say that are people that have never taken them

all the numbers support this, youre looking at 10-15%, the squat record difference is less than 10kg

you still have to train smart, i trained with poor programming for 9 months, made more progress in 2 months on a little bit more than a trt dose

the guys on the most gear are the guys with the worst totals, david jenkinson totalled 940 on 300mg test and 100mg anadrol yet i know guys with sub 700 totals on 2g of gear

>>40885371
wtf I hate Mike T now

>>40885415
i think im the only person who hasnt prescribed a dose of try harder

if i feel shit i know im going to train shit so i dont train that day, i just move that session back

youll be waiting a long time for the day you feel great and really want to hit the weights but if youre going to miss reps and grind with terrible form cause it feels so heavy, dont train that day

>>40885371
>says the talentchad
>GDEs dont need to try harder
lol k

So how would one go about adding dumbbell benching to Nuckols x3 bench?

I think we can all agree that DB bench builds chest a lot better than BB bench - so it can only be beneficial for benching.

But it might be too much volume if I just add it after the benching in all three sessions. (I feel like only one is too little to really dig the movement)

>>40885256
its kind of a depressing thought that even if Im really strong and good at pl, there so many are genetic freaks out there that could btfo of me if they even gave a shit. kind of a big fish in a small pond feeling

I know its just a fun hobby, as you said, but still...

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>>40885409
Your back is not extended at all before you start pulling. You may need to work on hamstring mobility. I have long legs and the same problem but I can get into a decently straight back before initiating the pull, my issue is I lose it as the weight gets heavier.

>>40885523
How do I extend it?

>>40880434
I guess I'm agefluid then. I used to be younger, and over time I have gradually gotten older. Therefore my age identity is not fixed and changes over time.

>>40885442
Any advice for learning how not to be a little bitch in a bench shirt? I think i'm giving up pulling the bar in too early and/or just not pulling hard enough. I find the last 2 inches or so to my chest so difficult.

Tfw I caused it

Why can't I grind max grip bench as easily as close grip bench?

How do you max trip bench? Push to the side? Up?
Like

How

Post songs describing how you feel
https://m.youtube.com/watch?v=TgOn7wuC3tk
https://youtu.be/kkcbxjWG9Mc

>>40885421
this is a dumb question and probably not answerable but is it possible that the naturals know that their genes are so good that they dont compensate with steroids and if they did they would be better than the current roiders who are compensating?

>>40885409
Ewww

How do we make plug busy again?

>>40885477
This is urgent guys, I NEED bigger pecs!

>>40885477
There is a PDF that comes with the spreadsheets that explains this.
I'd say throw it in whenever you like for 3-5 sets, for whatever you feel like.

As long as you're getting pump and aren't struggling to recover its all good. If you do struggle to recover then do less sets.

Lifting is a simple. Keep it that way.

>tfw adipowers for $96
how many pl8s will this add to my squat max?

>>40885711
Put in a mouthgaurd, hit an ammonia cap and have somebody slap you before your rep.

>>40886102
Best case scenario: a couple kilo from more quad engagement and a confidence boost or something

Worst case: you can sell them on for a $100 more than you paid

Likely case: you use them for front squats, snatch grip deadlifts, high bar power cleans e.t.c

>>40885371
Big if true

>>40883027
Cheers man, thanks.

>>40886049
That sounds magnificent - I was scared about just adding them due to possible overtraining issues, but if you would estimate that this won't really occur unless I push for it, then I am confident to just try it out.

Just a little worried about whether or not I will realize if it actually is too much volume - I mean, when my bench progres stalls it could be for a number of reasons, not necessarily too much volume.

>>40879911
Just keep lifting and don't settle

>>40885951
find a new girl (a "girl" is good enough) and invite her here

>>40886189
Be more afraid of too little volume. Honestly, do 3-4 sets of 12 twice a week or something. Just throw it in, a challenging weight that isn't fatiguing, don't go to failure and you'll be fine.

>>40886211
Hows biz?

>>40886160
>>40886049
Shoo shoo hobbit favela monkey

>>40886259
Shoo shoo

>>40886267
>>40886280
I'm resurrecting plg

>>40884495
Is this good for a beginner? I've been lifting for a while but I followed my brother's advices for too long and he kind of follows the typical bro science bodybuilding thing. I wanted to go more into the direction of powerlifting, though. I'm doing three full body workouts per week, consisting of:

A: Back Squat 3/5 x 4-6
Bench Press 3/5 x 4-6
Pendlay Row 3/5 x 4-6
Tricep Extension 3 x 6-10
Hammer Chin Up 3 x 6-10
Deadlift 2/3 x 6-10
B: Squat (usually try out a variation) 3/5 x 4-6
OHP 3/5 x 4-6
Deadlift 2 x 4-6
Closegrip Bench 3 x 6-8

Plus accessories each day, usually for legs (to assist on squats cause I have knee problems), core and something else.

>>40886294
Shoo shoo

>>40884758
Wear that shirt to class and tell everyone it was your only clean shirt

>>40886160
I definitely plan on keeping in practice on olympic lifts. I'm probably a hopeless GDE, but I'd like to build my best possible supertotal

I was considering the PP2s, but I checked on ebay for a laugh, and adidas is fucking liquidating the red/black ones for half price. would have preferred the classic white/black, but no way am I going to pay their jew price when I can get the same thing for half as much.

Are 20 inch wrist wraps a better option than 36 inch?

>>40886367
36inch is superior, but be real, they'll get annoying to wrap fast. 20" for training, 36" for comp, assuming you compete.

>>40886362
$92 is a good price, I'd define try go for it. You may not always use them but you will always have a use for them, and they'll last a long time.

You're not a GDE, don't worry.

>>40886395
Shoo shoo

>>40886367
is a 20 inch dick better than a 36 inch dick? no? exa ctly retard

>>40886421
I'm going for a run :3 see you in a bit bby

>>40886427
Thanks for the response
>>40886395
Thanks

>>40886259
God I'm shit at slight-incline DB presses desu.

Shoulder feels shit when I try to do them wide - have to get closer in towards the bottom so that the inner half of the DB touches my chest.

I even pinch shoulder blades like in the bench, still have to get close at the bottom :/

If I feel really fatigued from volume day should I just take another day off?

So my spine cracks when I deadlift - once I get my hips moving forward. It isn't painful, and feels exactly like how you crack your back intentionally. Should I be worried? Or should I try to warm up better? It only happens when I deadlift more than 300 lbs. I'm not in any pain whatsoever.

>>40886779
Sleep longer, better, eat more and have more test.

>>40886328
P-please help...

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what are you training today
what are you eating today
what are you listening to today
what are you feeling today

I feel compelled to run every day but every time I run I feel like quitting after 2 minutes and the last 3 minutes feel like I'm being cooked in a brazen bull while being fisted with a choke pear.

Running is harder than dead lifting 30kg above your max for 10 sets of 10

://///

>>40886259
P gud, finally got my other savings connected just waiting on the full amount to transfer. Making a big day trade tomorrow. Should be fun

>>40886848
>rest day
>turkey, green beans, brandy+vanilla soda
>Rich Piana EVERY FUCKING DAY CMON
>slightly drunk not much else

Do stimulants (EC stack for example) contribute to CNS fatigue?

>>40886848
source?

>>40886968
yh probably adrenal fatigue mb

>>40886343
I took a slingshot to show and tell once. College is basically adult preschool.

>>40886847
Psst, hey kid.
You wanna try some of this conjugate?

http://www.powerliftingwatch.com/files/Westside%20Barbell%20Template.pdf

thoughts on knock-off slingshots. or should I just buy a mark bell slingshot(tm)

https://mobilitytools.co.uk/shop/straps/modifit-black-catapult-bench-press-sling/

>>40887339
which sounds better to you:
Spotoshot
or
Spotopult

whichever you prefer is your decision

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>>40887406
spotopult sounds like something I would use on a crusade

spotoshot sounds like eric spoto is cumming on my face

I think I'll buy the knock-off

>>40887339
>>40887439

>not buying the Super-Ram and doing SpotoRam

>>40887207
Is this good for my first months of trying out powerlifting?

>>40887439
super-ram is £62 in the uk

kind of defeats the point of buying cheap knock-offs

spotoult sounds sicker anyway

>>40887439
I'm glad I could help
I will accept your crusader apustaja as payment for my services

>>40887483
>>40887528
shit Im retarded

>>40887483
Can you write me a program? I have an awful schedule
>>40883266
Also my bench sucks despite having really short arms (small chest)

I'll pay you in rare pepes. Its all I've got D':

Who's gonna win 105 at worlds. Will Bryce beat Wierzbicki?

>>40887582
Weirzbicki is unbeatable by any natural.

>>40887528
I got mine second hand for half that :)

Kay, I'll start squatting again, fuck my knees lul

I guess when walking becomes an issue i will stop again heh

>>40884882
Wew, a worse equipped bencher than me.

Btw if you're doing 380 in a ragex, you'll do like 420 or 440 in a skat.

>>40887626
Go away isley I don't like it when you post

t. Old fag

>>40887634
But i've always posted.

>>40887586
Bryce isn't natural

>>40887582
Wierzbicki, he's got at least 900 in him for worlds, even if you don't consider that he can bulk 5 kg more til worlds. Blessings is strong but his wr total looked close to his limits.

>>40887648
I want you to stop now. You don't post here no more.

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>>40887582
>>40887586
>>40887658
>thinking of screamer hurtin' :(

>>40887648
Hows rts training been thus far

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>>40887682
Screamer hasn't posted to IG or FB for a while, hope he's OK

>>40887658
Yeah Wierz totalled 890 at euros, Bryce at nats got 868. +7.5 for his last bench he got ez but missed start command and probably a bit more in dl because he just pulled to beat Blevins, still not enough.

>>40881461
SHAVE AND GET UR BROWS DONE

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>>40887699
he was so depressed about euros he went mad and ate this baby. hes now in prison

1(you)=1 respec :(((

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>>40887682
i dont like Wierzbicki for upsetting our screamer Tbh

>>40887776
I dont like him because hes polish t b h

>>40887562
I can't really afford to write programs up for free anymore unfortunately famalam. Too busy with too little pay for that anymore.

>>40887805
I like Blevins, Bryce and Screamer but not him. Either it's because he isn't part of the 105 clique or it's the same reason as you tBh

>>40887776
Screamer does a good job at upsetting himself tbqdptqbH
>Drops his second deadlift at worlds, earning him 3 reds and 4th place
>Barely trains at all for euros
>Pulls out because he's getting scared of Wierz beating him
>Half-asses Arnold prep and finishes 4th(again) on wilks

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>>40887897
yeah those are my top 105s too lad, we dont need no more liars here, go back to your own weight class biscuit

oh and of course phil, would have been good to see him at worlds

>>40887960
Oh and lets not forget
>gets himself thrown out of euros 2016

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>>40887960
>earning him 3 reds and 4th place
look at the joy right before this when he was in 1st place
this is a screamer bully free zone

>Screamer does a good job at upsetting himself
completely true tho

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>>40887977
>gets himself thrown out of euros 2016
lad he was just having a bit of bant Tbh
everyone else was just a few too many drinks behind him

>power lifting
>all comp lifts are slow

what did they mean by this?

>>40888052
>thrown out of euros
Wait howd this happen

Fuck that 315 5x5 made me feel like I'm gonna vomit and pass out, RIP

>>40888060
Imo weightlifting and powerlifting should switch names.

>>40888097
desu yes

makes a lot more sense than rippetoe's suggestion of 'strengthlifting'

>>40888052
>bantzing so hard you get sent home without lifting
He should move to straya

>>40888078
Seconding

>>40888078
bad behaviour before the comp even started involving a little too much to drink

not 100% about it but i think i remember he tried to take the keg lol the madman

>>40887511
It's better than trying to make your own program

>>40887626
I have a super katana. We've been over this, Titan sucks. I've done 391 at 175 in a metal Jack. I just haven't been using shirts for that long.

I am so heart broken that trappy is gone

I feel like my hearts been ripped out my chest

I don't want to go on

She's left a hold in me that will never repair

I want plg to be active again but there's nothing I can do

I've tried
>being helpful
>being unhelpful
>beta orbiting
>complaining about plg
>shit posting
>same fagging
>complaining about trips

This general is truly dead.

>>40888392
There's literally millions of other short men who can't deadlift 3 plates out there

>>40888429
its literally fine what are you talking about

>>40888392
trip on paul

>>40888437
I remember plg when a thread would last an hour

AN HOUR

NOW IT LASTS 48 HOURS

>>40888429
this >>40888437
its far better now
its a powerlifting thread
it doesnt have to have a post every minute, thats how it turns into off topic drama shit

>>40888460
Why is that even a problem? The overall quality of posts has increased imo.

>>40888477
They literally haven't, they've decreased if we go far back enough.
Quantity of posts is what keeps a general alive. PLG had an amazing balance, not too little so the general is DEAD, not too many that its not fun like /Brit/.

PLG used to have 20,000 posters, now its a ghost town.

>>40888467
t. Newfag
Trolling is part of PLG culture. Its fun and can be powerlifting related.

Sean was such a good troll, but then after suffering a stroke from alcohol abuse his child-like brain went full retard and so did his posts.

>>40888392
Kys sean

>>40888525
Literally fuck off hobbit favela cunt

>>40888525
>20000 posters

lol it had like 200 at peak times

>>40888565
>>40888591
Both Sean. I can tell because these posts are brain dead retarded.

Literally what I'd expect from a brain dead half aborted fetus

>>40888604
Whoosh

Also 200 is huge dude. It was more like 100 (also huge)

>>40888611
Oh wow calling everybody who calls you rafael Sean, exactly what rafael did
huh what a coincidence
kys

>>40888525
ive been here from when threads lasting 2 or more days was normal
stop being a needy cunt

post something yourself if you want to see discussion, bring up topics to talk about
instead of
>someone pls post im lonely staring at my computer

>>40888625
I'm here from 2013

Kys

>>40888624
Kys

>>40888525
I wonder whos behind this post hmmmmmmmm

holy shit paul we get it you fell in love with a brazilian man can you please stop shitposting

>>40888648
Kys

>>40888640
then you know exactly what im talking about dino
how havent you grown out of the need for constant interaction and then repeatedly posting about being depressed when you dont get it

grow up son

>>40888667
I'm surprised you're taking the bait, Sean.

>>40888684
ok dino

I love livia cavalcanti and I don't care who knows

>>40888710
I think you mean rafaello paul

>>40888712
Dino, Paul, who is it?

Nice samefaggin sean

I gained 20kg on my squat(152,5-->172,5 kg) in 3 months and I didn't train with weights heavier than 140 more than 2 or 3 sessions. Most sets were RPE8 or easier. Why are people still doing american max every week go hard or go home programming?

>is actually trappy

>>40888724
what program did you run

>>40888742
Sheiko

>>40888650
Shut up sean stop blaming things on paul

>>40888749
ok rafaello

>>40888742
Made my own, basically did

Mon Heavy squats Light deads
Wed Light squats Heavy deads
Fri Heavy squats Light deads
Sat Light deads Heavy deads

With "heavy" meaning 5-6 sets 2-4 reps at 75-85% and light meaning 4-5 sets 3-5 reps at 70-75%. Sometimes I did highbar or deficit deads on light days instead at lower weights.

Sheiko for bench.

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Discord is killing 4chan

Look at these posts

Identical to plg

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>tfw going on top-tier PL drug cruise

Let's see how far my shitty genetics can take me now!

>talk of how the quality of the posts has improved leads to a 20 post argument of people calling each other Sean/Rafael
Kek, never change

>>40888799
what's ur wilks

>>40888799
What programming will you be doing and what drugs will you be using?

I wanna lick Rafaello's butthole!

>>40886974
I think its Genii https://www.instagram.com/genesismialopez/

>>40888820
Trip on paul aka P is for PRutus

This get will give me strength

>>40888850
Autists never win Chem, you should know this by now

>>40888525
Shoo shoo rafaello

>>40888850
neither do squatlets

Nice digits

>>40888873
Good job senpai :^)

>>40888850
I'm taking your get

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>tfw 12 page paper due in 9 hours and only 2.5 pages in

>>40888806
Garbage, I'll likely never pass 400. I wasn't kidding when I said shitty genetics.

>>40888812
Doing an accelerated 5/3/1 right now while I'm rebuilding my strength base and I'll work from there; probably Hepburn for squats and something higher volume for bench. Deadlifts might get the Hepburn treatment too.

100/100/200 Test U/Deca/EQ

>>40889003
Are you being serious? I'll post some cool tunes to help. Also drink a lot of coffee dude.

>>40889031
What are your lifts and bodyweight right now?

>Hepburn
Hepburn A? I'm planning on giving that a go over the summer, looks like a lot of fun.

>>40880516
it's a /pol/ black ops

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>>40889044
totally serious

I just somehow can't write, I'm fucking finished lad. I know the shit too but it's just such a fucking hassle to thumb through like three textbooks to find a suitable reference to normative values instead of just writing free form

>>40889102
Thats balls dude. I'll post some a bunch of music in a minute. Hopefully some of it helps.

>>40889102
Study music
https://www.youtube.com/watch?v=OpIQNxiKJoE

>>40889069
172lbs, still building back up so my numbers are low even for me. I think I'm at 285x5 squat/220x1 close grip bench/365x1 deadlift (I barely ever deadlift).

Whatever the 8x2 working up to 8x3 program is.

>>40889143
How long have you been lifting? Those numbers are stupid low.

8x2 -> 8x3 is Hepburn A

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>>40889102
Some Nujabes for studying
https://www.youtube.com/watch?v=lX8QVBl-ZG0&list=RDQMGJsQ8SNaavU

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>>40889164
>How long have you been lifting? Those numbers are stupid low.
we're not all as talented as you are my dude

>>40889164
Almost 9 years. My all time PRs are 460/305/485 at 185.

>>40889184
>The talent Chad of all talent Chads is lecturing me about my "talent"

>>40889190
Mirin those numbers. What happened?

>>40889102
>>40889003
https://m.youtube.com/watch?v=Da0z7UX2_iw
https://youtu.be/iSbcpLLadX0
https://m.youtube.com/watch?v=etwIu8-FlGU
https://m.youtube.com/watch?v=bltVvdWTbzQ
https://youtu.be/qsQ5iJqeobs
https://youtu.be/iU9yMN1MCfY
https://youtu.be/b-TFYPXPQjM
https://youtu.be/H9BffmJsddw
https://m.youtube.com/watch?v=-nB5VxPOoio

I tried to make it as varied as possible

If you like any artist in particular let me know and I'll post their best songs

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>three and a half hours in the gym

send help

>>40884281

Squats, rack pulls, barbell rows, lat pulldowns, abs, cardio. Wanted to do GHRs, but there was someone doing sit-ups on the machine, and I'm tired.

I need to restructure my week so this doesn't happen often.

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>>40889003
probably a good move browsing plg then eh

>>40889195
I'm not frog or bryce or haack

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>>40889204
>>40889181
>>40889139
>>40889117
Thanks lads. I'll try hard, for you guys (no homo)

Bonus for posting one of the best Beatles songs Tbh

>>40889228
>Over 405 squat max by 1x frequency maxing and then doing a 5x5 after
>Not extremely talented

>>40889003
https://youtu.be/Zk26FUe38y0

Focus is an act, so get to it. Get into the flow.

>>40889195
I came off TRT to knock up the wife, stopped training for ~4 months and lost 20lbs. I'm still adding 5lbs a session to the weights I listed.

>>40889139
ily joe. you have patrician taste in music lad

>>40889254
Congratulations on the pregnancy! Why'd you stop lifting though? Life get too busy?

>>40889348
Wait a minute this isn't a question

>>40885409
widen ur stance a lil im 6'3 and experienced the same problem, Widen my stance a little helped open up my hips more so I was able to get lower with the bar and keep myself vertical.

>>40886328
Just run SS or SL, Come back once you stalled

I need to lose 6.5kg
How long will this take
How can I make sure I'm only losing fat and not LBM

Its extremely important I don't lose a lot of LBM. I have to get lean.

>>40889343
I was burned out on training already and my mentality took a dive when I came off.

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3 pages lads its happening

putting on more coffee

>>40889485
You can do it. I will run for you tomorrow even though I wanted to rest

ugh i wish i was taking a shit right now

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>>40889507
>mfw #31 w4d2 tomorrow after writing this paper
AH SHIT IM FEELING IT

>>40889348
(3500 * [kg to lose]) / [days until deadline] is a rough estimation of the daily deficit you need.
As slow as possible to minimise LBM loss. Get more than enough protein, read up on nutrient timing.

You may want to keep lifting days on maintenance and all other days on deficit.

>>40889102
cmon faceguy

>>40889431
Damn man. Well, I'm sure you'll progress quickly and be back to your old numbers soon enough. Best of luck!

>>40889558
Not me tbH.
I'm dicking with data and writing e-mails.

>>40889588
youre also drinking alcohol right now isnt that right alcocuck?

>>40889677
Nono, I'm saving what I have left of a bottle of rum I purchased last Summer (the only alcohol I have available) until I've delivered my thesis.

How's the Friday off schedule working for your alcohol abuse?

>>40889699
>being addicted to alcohol that you have to stop and save it until after you accomplished the thing you need to do and cantt do it if you drink before that

AHHAAHAH wow classic alcoholic sympton

injured groin so probably wont squat for at least couple weeks. im thinking about deadlifting (i do conventional so minimal stress on groin) 3x a week until im better. i can progress weekly i think. what should i do?

also i do all of my accessories high reps/volume. for chins i can do bodyweight 5x10. should i add weight and do less sometimes/all the time now or work towards 5x11, 5x12, etc.

>>40889549
>>40889428
Is it the hashtag beach body 17 you're working on?
>>40889752
That's called "celebrating".
>>40889772
Look up Nuckols' 28free, scroll to the 3x/week beginner one.
Work on both your weighted and unweighted.

>>40889810
>That's called "celebrating".
>restricting yourself of something fun for an extended period of time because you cant handle it and would lose control

sounds textbook alcoholicism to me

>>40889810
I'm enlisting and unfortunately I'm a 6ft Manlet so I have to starve to super model weights in order to be eligible to enlist.

I will however use the the hashtag #HAES

>>40889825
>saving something special for a special occasion
Fixed that for you.

You make it pretty obvious you haven't read anything about alcoholism. Don't you know yourself?

>>40889838
How overweight are you if you need to lose weight in order to enlist in the USA?..

>>40889868
>implying
I'm tiny. The army wants shaved twinks and femboys.

>>40889588
Haha, was just making some jokes :^)

Yesterday i read over what my work mate wrote, had to correct some english mistakes in his master thesis.

God is that a bloated shit, fuck me I'll never do that.