/plg/ - the powerlifting general

>>40914841
epic new meme dino

Post PR's, routines, form checks, meet results, schmexy lifts, etc. No Dubs or gets allowed. Supermong and Sean pls go.

Remember OHP is not IPF approved, and long femurs are the underactive thyroid of lifting

>Vital Statistics Unit - /plg/ Census 2014
https://docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing

>ALL TIME RAW WORLD RECORDS (natty or not)
Men: http://www.powerliftingwatch.com/records/raw/world
Women: http://www.powerliftingwatch.com/records/raw/women-world

>The official pastebin
http://pastebin.com/99cMvaQh (embed)

>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1 (embed)

>dropbox mirror
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing

>What is depthprivilege?
https://youtu.be/XpgmQmdMfe0 [Open] [Embed]

>How to deadlift by Mark Rippetoe
https://youtu.be/tfYez7-h55c [Open] [Embed]

>How to setup for the deadlift by JL Holdsworth
https://youtu.be/hlBMGsRly1c [Open] [Embed]

>How to sumo deadlift by Ben Rice
https://youtu.be/_5tQpNoSiKU [Open] [Embed]

>How to lowbar squat by Alastair MacNicol
https://youtu.be/RMFHgVN_pcg [Open] [Embed]

>How to set WRs by C. Lutz
https://youtu.be/e-ORhEE9VVg [Open] [Embed]

>How to build a big bench by C. Lutz
https://youtu.be/XrVZqPkgdXo [Open] [Embed]

>How to bench press by PTW
https://youtu.be/_V189hK85BI [Open] [Embed]

>How to OHP with Dan Green
https://youtu.be/f3EuCSe7pUA [Open] [Embed]

>Trips PRs Pastebin
pastebin.com/2VTGQFN3 (embed)

>/plg/ atlas
https://www.zeemaps.com/map?group=1252009&location=United%20States&add=

>>40914854
stfu tranny lover

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My back is hurting, my lifts are shit, I failed 140kg deadlift. My diet is shit pls kill me I go to sleep now I come back in the morning

>>40914969
paul didn't fall in love with a tranny he fell in love with a brazilian manlet get your facts straight

>>40914990
ok dino

Sean go to sleep

>>40915115
kys

i fucking lol at kbooey trying to be some internet famous powerlifter but failing miserably.

dude posts all his lifts and videos on here and reddit, is a total instagram whore and struggles to break a couple k views/followers


he should just move up a weightclass so he could at least be a relevant powerlifter

>>40915266
>kbooey
literally who

I never did a proper LP program

How do I know if I could get anything out of it?

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I didn't do them

>>40915473
bizarre
why

>>40915423
Run something linear and see how it goes?

Reminder to fix your posture.

On a scale of 1-10, how dumb is cautiously training through a minor lumbar disk herniation. I'm asking for a friend.

>>40915761
Only way to do it.

>>40915761
do you feel any pain or anything?

i thought a lot of people have minor herniations etc but dont realize it

idk though

>>40915773
Just some sciatica in the left foot. Very little back pain at all.

>>40915872
Tbh do the McGill shit every morning, maybe try lifting and see if there's anything that's totally uncomfortable and train from there. I mean, this isn't "good advice" but it's what I did.

>>40915943
not op but can you give me a link?

>>40915957
https://www.youtube.com/watch?v=AmgQ_cjAPU4

>>40914841
>the olympic press

is not a powerlifting movement

>>40915957
>>40915998
and
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

>tfw going home for a long ass time
>tfw dad recently started lifting
Is having your dad be your gymbro weird?

>>40916039
much appreciated

>>40916069
No, it's sick

>>40916091
But I mean, he could give me a ride to the gym, I'd always have someone to give me handoffs, always have a spotter etc.

Post PR music:
www.youtube.com/watch?v=WhQvgHM_Nd4

>>40916069
Go compete against Lilliebridge in the raw with dad division.

>>40916112
I don't get how people can lift to such light-hearted music. I need someone screaming bloody murder in my ear.
https://www.youtube.com/watch?v=RSEgaWhQvgg

>>40916112
https://www.youtube.com/watch?v=LNWB5SWGR9Y

>>40916112
https://www.youtube.com/watch?v=Cj-H6UkKJFI

>>40916103
He meant sick in a good way you aspy. Why would having your father as a trainer be weird? Is throwing a baseball with your father weird? No, calm your autism bro

>>40916356
Training partner* fucking christ I hate typing on my phone

>>40916103

It's sick is a good thing man.

Sounds pretty great though if he does become your training partner. I tried talking to my dad about it and he doesn't want to even though he follows weightlifting a bit.

He is excited for my first meet though so that should help me out because no one wants to look like shit in front of their dad.

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>>40916356
pls b patient nd respect i have autist

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>>40916370
>mfw had no family present at my first meet
I think I just would have gotten nervous if I did, even though it was just a club meet

>>40916069
Reminder this exists.
https://youtu.be/jsCCqLv4bvc

>>40916437

I hate letting my dad down so I reckon it will help a bit. I have a couple of mates coming as well and two of my brothers.

Just finished up c6w day 8 and I managed to get 10 reps of 127.5(pls no bully) and then do 10x3 of 122.5, feel pretty good though. I just want to lay on the ground all day and not move though.

>>40916482

https://www.youtube.com/watch?v=2g086CchdEw

>>40916518
pls be kg

>>40916482

Joe's dad is basically a bigger, stronger, balder version of him. Meeting him was like looking 35 years into Joe's future.

>>40916682
So Benchbeta is going to end up fat (already is KEK) wireless and a bench+beta? KEK

Joe btfo by me, his arch nemesis

>>40916587

It is thankfully. Hoping to get 170 on the 6th week. I got 160 last time I did a mock meet and I fell into the safeties.

Never thought waiting for a rack command would be hard so I started doing the pause at the end of each set.

>>40916712
>wireless
?

>tfw want to go to the gym tomorrow but am stuck on a wired connection

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It is now April, and Frog is still not my fuckbuddy.

>Squat chugging along at 5lb a week
>Deadlift going backwards

shit dude fuck

If i can squat roughly the same amount of weight low bar with flats and high bar olympic style on any given day, should i continue on with high or low bar? Ive been told if thats the case continue doing high bar for athletic ability improvement in the long run

Tomorrow is my first meet , halp pls

>>40917232
Lift real good

>>40917217
Which style feels comfiest to you?

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>>40917232
if you're american, go to sleep.

http://www.jtsstrength.com/articles/2014/01/22/tips-1st-powerlifting-meet/

the checklist here is pretty good, I still use it for my meets

>>40917232
Make sure to pack or buy food before your meet so you don't die while waiting hours to lift.

>>40917201
kys

>>40917297
You just want him for yourself!!

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>tfw you haven't had a meal in 2-4 hours

>>40917336
>tfw you go straight from the gym to Chipotle and crush two burritos minimum

>>40917378
>just woke up and a fresh 3000 calories to eat today
Also got paid yesterday, might get a burrito myself

>>40917463
>tfw your shake is 3000 cals

Driving three hours (each way) to train equipped bench

RIP

>>40917993
this hurts my back

>>40917932
L E A N E R
>>40917993
wew lad why

>>40917993
people routinely do this, its a good thing to do to train with people who know what theyre doing and can improve you

>>40918027
Oh yeah

>>40918023
GB EQ Bench squads :^)

>>40918000
Ye

Also I've just got an audible subscription. Makes driving much nicer desu.

>>40918065
what is it like 2hundo? You're not even competitive raw Tbh

>>40918096
I'm not competitive in anything, but I did win british equipped bench (first of one) so I'm still going.

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>all you have to do to be on the national squad is not bomb

How can i bench More?

I am doing a meet next weekend. Originally i've signed up in the 90kg weight class, but there's a lot less guys in the 100kg class and my coach told me that if I gain weight, I'll probably get a medal.
BW 88kg after breakfast right now. The weigh in is in the morning, roughly 7 hours before I lift. How should I gain the weight without affecting my performance? I think I'll be 89 by then, should I just down a bottle of water?

>>40914863

>long femurs are the underactive thyroid of lifting
Are they really? Show me a pic of an accomplished long femured lifter (pl or wl).

t. bitter lanklet

do you compete? yeah i compete

>>40918368
No but I pretend to be a coach and spam sheiko on plg

>>40918187
Just bench more m8.

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>tfw you train for strength, but you don't want to compete, so your routine isn't a purebred powerlifting program, however plg is the only place that makes sense on fit and you're stuck here with powerlifters, feeling like an everlasting outcast

>>40918187
dreamer bulk while lifting weights

>>40918305
The majority of high level conventional pullers have long femurs.
Some great squatters also have long femurs (Hancott, Norton, Blevins)

>>40918561
>HANCOTT
Finished
>Norton
Finished

It's not looking good

>>40918065
what are you currently listening to izlee?

>>40918515
youll just get fat with poor programming

hi
i'm currently benching 3 times a week (cuckols program) with a big foam roller in order to increase my arch
but it is shortening my rom and as I am in off season I need more gainzzz
how would you do if you were me?

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>>40918774

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>>40915473

Prissy little bitch. I am disappoint, son.

Fri
Bench 3x8+
Front Squat 3x8+
Chin-ups 3x4-6
Lunge 3-5x8-10
Dips 3-5x10-12
Curl 3-5x10-12

Sun
Bench 3x6+
DL Rep Maxes + BackOff
Row 3x4-6
RDL 3-5x10-12
Dips 3-5x10-12
Curl 3-5x10-12

Tue
Bench 3x4+
Front Squat 3x4+
Chin-ups 3x4-6
Lunge 3-5x8-10
Dips 3-5x10-12
Curl 3-5x10-12


About to get fuckhuge with cuckols :^)

>>40918954
you have one single joint movement

If I dont need IPF approved sleeves atm what is best choice or all 7mm sleeves are good?

>>40919037
No DBs or machines and extensions fuck my elbows

What do? I have a meet on September 9th. I'm going on vacation May 3-8, July 11-16 and July 31-August 12.

So it's:
4 weeks and change
>first holiday trip
5 weeks
>second trip
2 weeks
>third trip, this one almost 2 weeks
6 weeks
>meet

The last trip in particular is long enough to disrupt my training significantly. I'm thinking I need to increase volume so that I overreach in the week before the first and second trip, then in the 2 weeks between the second and third trip I go balls to the wall on volume, then the first 2-3 weeks after the third trip again high volume (since I'll be extra rested and slightly detrained/fitness will have decayed) but also medium-high intensity to peak, and then the last 3-4 weeks before the meet increase intensity and decrease volume to taper?
Thoughts?

>>40919144
woops made a mistake, there's about 10 weeks between trips 1 and 2

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>>40919134
because the tendons are weak, start light and do sets of 20, theyll soon catch up


>>40919144
dont do anything stupid, just because youre going on holiday doesnt mean the principles of training suddenly dont apply to you, the best thing you can do is just continue with your planned training as best as possible, trying to to compensate could leave you worse off on compday

and a 4 week peak is more than possible see pic related, ignore my assistance and replace it with whatever you do, pay attention to the squat bench and dead numbers

Che macconna boys

>>40914841

Why not bring back the press, and do it against a wall?

>>40917993
Your dedication is exemplary

What kind of injury exactly am i dealing with here? I can squat and deadlift any weight for any reps up until i hit 200kg. At 200kg my left hamstring feels like its about to rip off and out of my leg. I can still do the lift but its scary af and ive stopped lifting heavy for over a month. Today i squat 160 for 20 180 for 6 and then when i put it up to 190 i felt the hamstring thing again.

i fucking hate screamer

>>40919961
guys got issues

Hey whens the underage animefaggot competing?
Also is there a stream for it

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>being over 18 years old
>not squatting 250kg
https://www.youtube.com/watch?v=tG_WbFoNCQ4
then play this at the same time
https://www.youtube.com/watch?v=rK_d5g3pBb8

>>40920007
I'm surprised he didn't compete in highschool nationals just now

https://youtu.be/UEJMzg1_xgQ

So I did split squats and my glutes are pretty sore today considering I thought they were quad/glute. I guess this is a good sign they are either weak or not trained enough. Probably both. Hopefully helps my lifts a little.

How do I stop being a bitch and eat the little bones in tins of sardines?

>>40921067
if a muscle is introduced to new stimulus it will be sore

since doing 15+ rep sets on bench after max effort work my pecs have the worst doms

I did overhead squats with metal plates and fell on my butt and had to throw the bar forward :c

I shouldn't have started with 70kg

just squatted the most weight ive ever squatted, and on a safety squat bar

230kg last week 240kg this week

https://youtu.be/A7s_JwLZtm8

Any my plg friends have suggestions for living on the cheap in Boston

>>40921347
jeeze, kermit must be strong asf

>>40921347
A 17 year old boy from here squats 250kg at 80kg natural

Why am I supposed to be impressed with your 240kg squat at 110kg on steroids?

>>40921418
Fake p l a t e s

I won't believe it until I see it at comp

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>>40921422
>80kg natural

you dont KNOW??

>>40921451
no I don't

>>40921422
you arent, its a little milestone for me since herniating a disc in my spine

the lads gifted its good too see strong juniors

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>>40921466

>>40921422
We're on a general with maybe 100-200 regulars at most. Fuck off with your "you must be world class to post here" mentality.

Why does powerlifting use bench press instead of overhead press? I get that the bench is going to give you bigger numbers, but it isn't a functional exercise like the deadlift and the squat.

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>>40921512
>powerlifting
>functional

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>>40921470
>it's good too see

>>40918414
you and me both, chappo.

>>40921503
He's right though it's a tad pathetic really

>>40921617
sorry for typo i was between sets

Everyone is on fitlit plg

>>40921512
They use the benchpress because powerlifters are fat and unathletic and hobbling over to a bench and laying down is much more easier for them and also prevents them from having a stroke from standing for extended periods of time

>>40921665
I'm not so it's clearly not everyone you inbred

>>40921347
I wish I had a safe bar.

>>40921676
Perhaps you should spend more time on fitlit if you don't understand what a figure of speech is.
Moronic cunt shoveler

>>40921512
A strict press is very hard to judge.

>>40921686
That really wasn't a figure of speech you used

Back to fitlit with you ye inbred!

>>40918305
lemar gant ~600 lb squat @ 132
richard hawthorne 562 lb squat $ 130
they both also have pretty dam good deadlifts
and low 300's bench's

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Fun fact:

This place is keeping you down. I've cut my visits down from hourly, to daily, to weekly, and this place only seems shittier and shittier.

My training is now more fun, and I don't spend any time thinking about the faggot sean, or the faggot tranny, or any other of you GDE's.

Leave this place. I am done.

>>40922190
>to weekly
you are not the only one

>>40921512
Bench press and back squat are the basis of powerlifting. Bench is basically a sport in its own right, and squat records are broken regularly. Deadlift and overhead lifts belong to strongman at this point. And nobody cares about weightlifting at all.

>>40921669
>insults powerlifting
>spends every free second on a powerlifting forum

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>>40921512
Bench press will save your life.

How do you guys feel about Jamie Lewis' intermediate DTO programs? I'm about to run the deadlift specialisation program and I wanted to know if any of you had had any success.

>>40922481
Who?

320kg/705lbs @ 80kg again, 2 days in a row.
rip zyzz
https://www.instagram.com/p/BSYqPFoA3KN/

What do I need to do to improve my deadlift? I squatted 335 pounds yesterday but struggle to deadlift 315 sometimes. I train my deadlifts but it doesn't seem to make a whole lot of progress. I think I struggle to lift off the floor if that helps

>>40922532
Deadlifting every second day works best

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>>40922525
give me a free bbcrew hoodie you gook shill

>>40922190
LOL I actually had an impact on your real life and you admitted to it LOL

sad!

>>40922525

Shill pls go

>>40922560
I'll give you a free Hoodie when you deadlift 4x your bodyweight. 4 people in our group currently can do it. There's your initiation m8

>>40922525
I want a free hoodie too you gook shill

>>40922583
^^^

>>40922601
I don't deadlift, its bad for your back

>>40922605
You should try sumo then

>>40922581
can I get one for squatting 3.5x bw instead? Im fat

>>40922525
send me a free hoodie for advertisement

>>40922613
I weigh 150lbs and I can deadlift 600lbs

Please send hoodie

Esmeralda will never plant her cheeks on your face and fill your mouth with the aroma of 30 dicks as she bbbbbbbbrrrrrrraaaaaaaaaaaaaappppppppssssss down your throat

Why live?

>>40923289
i can help u make this happen for 20$ paypal

>>40923176
post on instagram and dm him

if he actually sends you a hoodie I will 100% forgive him for shilling and probably buy one myself

>>40923289
Hmm

>>40923176
post on instagram and dm him

if he actually sends you a hoodie I will 100% forgive him for shilling and probably buy one myself

>>40923176
post on instagram and dm him

if he actually sends you a hoodie I will 100% forgive him for shilling and probably buy one myself

>>40923176
post on instagram and dm him

if he actually sends you a hoodie l will 100% forgive him for shilling and probably buy one myself

>>40923330
That's okay I'm doing a stretching routine so I can bbbrapppp on myself

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Don't claim to be a lonely autist if you ain't got one of these

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>>40923390

JUST RICK AND MORTY
9 MORE SEASONS
I WANT MY FUCKING SAUCE

>>40923405
9 MORE SEASONS MORTY
ONLY 98 MORE YEARS
JUST YOU AND ME MORTY
THE ADVENTURES OF RICK AND MORTY
NO JERRY OR GALACTIC GOVERNMENT MORTY
JUST YOU AND ME
RICK AND MORTY
9 MORE SEASONS MORTY

>>40921347
Good shit lad what do you think youre good for with a straight bar?

posted in here before with this question:

will nuckols 3x week int med bench help with size gains? is the volume enough?

>>40923557
Ye.
You can also add some DB press - we all know DB press builds chest a lot better than BB, so that helps too.

spud inc sell safety straps for racks at a price of £124.99(strengthshop)

i just bought all the pieces individually for £30, the straps will hold 1000kg, this industry is such a rip off

>>40923528
ill say 240kg because you never know until you do it, ill be hitting a fatigued max 4 weeks out before tapering down to comp 28th may

>>40922525
So pulling the slack out of the bar and getting tight at setup is a meme?
This does nothing of it, lol

>>40923981
I gotta say im honestly surprised conjugate has been so good for you. Ive never had much success with it. Good luck lad and you definitely have more than 240kg, even on that ssb it looked like 2.5-5 more kg was there

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You may not like it, but this is what the peak of squat form looks like.

>>40923870
i was actually planning on doing OHP instead of bench. but will add in DB presses twice per week as well as cgbp to keep developing chest as much as possible, if i can hack all that pressing volume

>>40923981
>this industry is such a rip off
thats industry in general lad, everyone wants those profit margins

> because you never know until you do it
i like this answer

>>40924029
its been good for me because of how much ive neglected hypertrophy

the assistance work kicks the crap out of you and the max effort stuff just doesnt seem daunting like it used to

>>40924063
>Doing the thing where your hips stop at quarter squat depth but your shoulders keep going down

>>40924063
this is terrible form for a good morning

>>40924072
such a huge markup, they arent even hard to come across items, couple of metres of chain, 1 ton lifting slings and a couple of carabiners

ive made bold statements in the past and failed so its humbled me

>>40924071
>pressing volume
try doing 15-20 rep sets then moan about pressing volume

>>40924063
*brappp* oh yess *sniff* yes. smells like GDE *bruuphh* oh my

what's a respectable squat to you guys? not a great or even a good squat, but the kind of squat that makes you think somebody is decent and knows their stuff somewhat.

i think 4 plate for 5 reps.

>>40924078
I hit fill depth.
That's just the grind up.

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>>40924124
more than I can squat

>>40924124
7plate and above, i squatted 4 plate for 12 reps about 3 years ago and i didnt have a fucking clue what i was doing

>>40924124
>i think 4 plate for 5 reps.
i can do that, so not that

>>40924158
>knows their stuff somewhat
>300kg
good lord breh

Doing power cleans as my primary "pull"
What advice would you give me? I can just about power clean my bodyweight.

>>40924073
Howd you like the frequency? After my meet in june I want to try conjugate again but I dont like the idea of 2x a week upper

>>40921512
>functional

>>40924271
its not always 2x a week, i do 4 sessions over 8 days

>>40924243
in the grand scheme of things its not a huge squat, i know a 380 squatter

>>40921701
no it isn't

>head must be in front of or beneath the head when the bar clears the head
>torso angle must not deviate more than [given angle, not sure, maybe 20 degrees] from the normal to the ground
>hips and knees must remain locked
>legs must remain straight
try to do anything but a good form OHP with this judging criteria

>>40924319
How would you reccomend making it 3x a week upper over 7 days? A speed, rep and max effort day?

>>40924271
i just realised i didnt answer your question

do you mean you dont find the frequency high enough? im doing 15-20 rep sets on some of the assistance so the volume is there

>>40924337
i wouldnt

in conjugate every session is rep day, you do it after your work sets, if you need a 3rd day then you arent going hard enough

also you should be done in around an hour, so very small rest periods

>>40924358
Rep range means fuck all.

>>40924380
>>40924358
Gotcha I may try those really high rep sets out, thanks.

>>40924358
why are you in such a high rep range

why not half the reps and double the sets

just wondering what it is you feel you are getting out of 15-20 reps

>>40924330
Yeah, because it's totally easy and accurate to judge the angle of a non-straight object by eye, looking at it from an abitrary angle.

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>>40924382
>rep range means fuck all
U wut

>>40924330
>easy judging
>measuring angles by eye
>maybe 20 degrees
away on home jonny

>>40924399
Roiders usually like higher rep ranges

>>40924402
>>40924410
have a large protractor set up on a board on their left side and judge them from the right.

not too hard brehs. anyway i'm fine with how powerlifting is just now. OHP to me is more impressove than bench but i'm not convinced its a better test of upper body strength though its a close second

>>40924399
my pecs and lats are covered in stretch marks from how quickly they have grown over the past 2 months, most reps i was doing on rows was 10, and most i was doing on bench was 5

its not what im feeling, its the growth im actually seeing and the weight on the bar climbing

this is nothing, when you train at westside they do sets for time, like dumbbell presses for 90 seconds non stop

im not telling anyone they have to do high reps nor am i recommending it, im just saying be open to new things in your training that could help, its something id literally never tried before and its benefitting me

>>40924413
people who want to grow muscle like high rep ranges, thats how its always been

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i still think max rep chin ups should be the ultimate test of upper body strength

>>40924432
>unrack bar
forward a bit... no back bit... bit more... ok lift

but this sounds like a good idea, especially since we are all stick figures that will be easy to measure the completely straight line that is our backs

>>40924459
its something people start to neglect as they climb through the weight classes but chins are a great exercise, for back and arm development but also a range of motion we tend to lose if we drop the movement

>>40924459
But it's dependent on bodyweight.

There's relative strength and absolute strength.
Powerlifting tests absolute strength, while bodyweight sports test relative strength.

OHP
SQUAT
CHINUPS

let's make it happen

ive only had to take an extra rest day twice this time on project mementum and actually completed all my sets every training.

pretty decent considering i almost died last year

>>40924489
Chin-ups or pull-ups specifically? I do hust outside shoulder width pull-ups for the largest ROM (chin above bar)

Would you recommend chin-ups over this? I don't think I can do them due to poor wrist rotation.

>>40924459
thats would be weighted chin ups if you wanted to make that argument

>>40924519
I didnt do last years but ive had a lot of progress on this years PM. It makes me want to do last years but I feel like ill die. I honesly may just run this PM again after im done with it

>>40924443
noted, bro. might give it a shot with laterals and rows, then. thanks

>>40924454
Yeah no, people who want to grow muscle like volume, which isn't tied to high rep ranges.

>>40924528
either is fine, i like neutral grip the best though

if you keep up with chins whatever it is making the joint stiff will loosen over time, its not the most natural position

>>40924480
have foot markers, measure it from the base of the neck to the waist or something idk

im sure that it coud be implemented if people cared enough to add it. ive never been convinced by "it's too hard to judge", and i'm not even sure if that was the only, or even primary reason for it being dropped in the first place

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what are you cool dudes training today

>>40924578
what's more practical - 5 sets of 20 or 20 sets of 5

>>40924550
i did both and i think last years was definitely harder volume wise, you go a bit heavier with singles and top sets @9 rpe in this iteration tho so idk which one is actually "harder"

im having a tiny bit of progress through this one even though im pretty fatigued so i think that means im making a shit load of gains as well.

The benching is always brutal with RTS programs tho, ive moved up the deficit deadlifts untill tomorrow because i literally cant move my arms due to the like 20 sets of bench from the previous day

Can I ask a question related to programming for the squat? Mostly regarding to weightlifting but I believe there's some carryover to powerlifting.

I'm lifting six times a week and pretty much only lifting in sets of doubles and triples for two/three sets at anything between 80% to 90%. When I was just training at a regular gym I*d follow the standard linear progression modle of 3x5 or 5x5 every other day and I thought this was the standard. But now I'm doing a lot less volume per session, but I guess over the coruse of a week I'm doing a lot more work than what I did earlier. I also do a lot of snatch and clean pulls obviously.

Is there a program in powerlifting that has you squat every day and does it provide enough volume/stimulation to get you bigger in addition to getting stronger? I'm still underweight for my height and honestly I want to gain weight in addition to gaining strength. I haven't been weightlifting for more than a few months but I'm still looking ahead.

question about greg nuckols 2x squat int. it says you do an 8RM, 5RM etc for front squats, but how do you know what these numbers are? i've never trained front squats and have no idea how to estimate a new rep max every week.

also, front squats vs high bar, go

>>40924578
no it isnt, but while theres no clear advantage statistically in terms of increase in mass/type 1/2 fibres, its a lot quicker to do 3x15 than it is to do 15x3, purely from a training efficiency standpoint the high rep sets are better, especially when you can take a circuit approach to assistance like i did earlier and did 3 sets of rows and 3 sets of hypers circuit style, getting 6 sets of assistance into the time it would have taken me to do 3 sets had i just sat around resting, i was fucked by the end but id cut my assistance time in half, theres no need to spend hours training, especially if you dont have to

>>40924584
Do you have a picture of how you set up your program?

>>40924589
>or something idk
> ive never been convinced by "it's too hard to judge"
>cant make up a decent rule set without ridiculous giant protractors that and still too subjective

you cant have rules with angles, because when there is a rule people will push it to the limit
which is very hard to measure objectively by eye on a moving object

>>40924629
if ur only doing like 2/3 sets a session with just a couple reps you could just not lift 6 days a week and go for 3/4 with actually decent volume.

there was some hype about a squat every day meme a while ago but most people agree that its not very efficient. if you wanna do squats mainly as an accessory for size gains i wouldnt go that low in reps. you could squat 3 days a week with an undulating rep scheme like:
day 1: 4x8
day 2: 5x5
day 3: 3x3

and use the 3rd day to actually go heavy while prioritising sub maximal loads on the 1st and 2nd

>>40924622
Ive got 7 weeks till my meet after PM ends do you think it would be dumb to run last years momentum for those 7 weeks?

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>>40924596
Day 3 laddo, will make sure to record as well

>>40924646
You should be doing sets of 8, 5, whatever rep max you are going for, that's what the reps for the warm ups should be. Just keep adding weight until you hit @9.5ish, then you can use that to guesstimate where you should aim for the next session with a 1 RM calculator.

>>40924603
>>40924675
When you want to do the equivalent of 5x20 in lower-rep sets you obviously wouldn't do 20x5 - how are you even suggestion this? You have been training for a long enough time to know that you would increase the weight and thus automatically also increase the volume, meaning you don't need to do 20 sets in order to catch up in volume.

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>>40924596
knowledge muscles.

>>40924622
Also iktf about the bench programming. For those feet up bench repeat sets they ended up veing load drops with like 50% of my bench max kek

>>40924596
i had max effort squat

SSB 240kgx1
SSB 180kg 3x2
Belt squat 90kg 1x20
Hyper bw+10kg 3x8
V grip row 70kg 3x8

>>40924679
ok maybe you're right.

>>40924697
yeah it'd be pretty dumb since last years is more low% volume work which is not specific enough for your meet imo.

maybe just repeat the scheme of the last couple of weeks of this one while working down in reps and tapering in the last 2 weeks

>>40924685

Yeah that's what I'd prefer honestly. I'm just following the program of my coach, who is actually from Bulgaria and that's the system they used. We always squat at the end of a session. To be fair I've but 20 kilos on my squat in two months but my legs haven't gotten any bigger. I'm 183cms and only weigh 78 kilos. I want/need to gain some extra size and muscle. I'll talk to my coach tomorrow maybe. Get some reasoning.

>>40924707
Please start eating again.

Why can I push press more when I power clean it than I can taking it off a rack?

>>40924705
ok, obviously i wasn't actually suggesting that anyone do 20x5. i was highlighting the convenience of higher rep sets if high volume is what you are after.

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>>40924705
i didnt suggest 5x20?

i do 2-3x15-20, the idea is to pr a lift every time you do it, adding reps is the easiest way to do so, ill probably do 2x15 the first time i do it and not add weight until i can get 3x20

bear in mind its not for every assistance, i have light stuff and heavy stuff for lower reps, im not just doing one thing, its a combination of both, sorry i should have made that clear earlier

>>40924678
>>40924705
see pic related, the exercises change every 3 weeks, aim to hit rep or weight prs every session

>>40924735
yeah the squat every day meme is actually known as the bulgarian method lmao.

the only reason it worked for them is because they were on a fuck ton of roids.

doing doubles and triples will indeed make you stronger more than it will make you bigger and if you actually wanna get bigger from squatting too you will have to prioritise actually getting in volume (i.e. total reps) over just going heavy every time

>>40924738

Bar is oscilating from catching it?

>>40924792
>the only reason it worked for them is because they were on a fuck ton of roids.

Yeah but they also trained twice a day. We're not training as hard as them, but still follow the same general philosophy/structure I guess.

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>>40924698
>sunday
>day 3

>>40924707
please eat a sandwich

>>40924712
>SSB 240kgx1
nice matey. I miss using the SSB. it was so comfy.

>>40924738
probably in a better starting position for the press when you clean it first

>>40924805
its honestly still a dumb way to train either way


that being said i dont know shit about weightlifting

>>40924792
i'll also add to this that without the volume garnered by training it less frequently, you're likely to lose that strength gained by squatting every day very quickly if for some reason yu have to stop eg long holiday, injury etc. clarence squats daily or close to it and says he gets significantly weaker when he stop doing it.

volume is the key to lasting gains and at some point in future this might be appealing to you.

>>40924792
can you link me with the reading youve done on the bulgarian method im struggling to find any decent literature on it

>>40924832
>comfy

are you mad, that said i put the straight bar back in on my dynamic day for the first time in months, could not find the shelf easily

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hi can I guess some isley memes? thanks

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>when your friends start bodyshaming you

>>40924832
My meet is on a Sunday, so I made my program line up with it

>>40924858
Matthew perryman has a book which kinda puts the style of training into perspective, i think its just called "squat every day"

as far as the actual Bulgarians go, i dont think there is actually literature.

Just a bunch of commie lunatics pushing their roided up pupils to max out 3 times a day

Thanks for all your replies, guys. I've gained some insight and will see if I can't talk to my coach and make some adjustments since gaining muscle mass is important for my continued development. I'm underweight for my height as is today.

6'2 80kg here
275 squat (3RM), 375 deadlift (3RM) and 205 bench (3RM), all beltless
would hopping on 5/3/1 be a good idea brahs?

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>>40924900
>ya neber learn man

>>40924947
>6'2 80kg
trip on blueshoes

>>40924964
weight on the 2nd pic from left? is that 93kg and then it all went down as he bulked to 105?

>>40924964
From 93 to 105?
Fuck how can 14 kg make such a big visual difference

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http://usapl.liftingdatabase.com/rankings-default?s=m&c=59&w=5&e=-1&st=&y=&o=w
reminder that 400 wilks is not even in the top 400 raw 93 lifters in the USA and you need to try harder

>>40924875
>pads AND handles
>not comfy

> i put the straight bar back in on my dynamic day for the first time in months, could not find the shelf easily
did you have a balance problem when you unracked it? after I did exclusively SSB squats for a couple of months and then tried normal bar squatting I kept pushing back into it too hard and almost falling backwards when I unracked it.

>>40924921
http://i.4cdn.org/wsg/1491142516619.webm

>>40924928
oh ok. I probably would have just done it like normal and given myself an extra day's rest before it, but that's fine too.

>>40924733
Ill do that, thanks. Maybe I'll run last years after my meet

>>40924931
it broke a lot of people, only a few could actually take it and that was down to their ability to tolerate it not just the roids, they probably would have only on a few dbol a day, that was popular around that time

>>40925022
no it just felt really heavy on my upper back, like the bar digging in

>>40924921
#noskinnychampions

>>40924986
wat?

>>40925017
he went off roids

>>40925017
>>40924990
he was mid 80s in the second pic

https://youtu.be/fS4ulaYLwBs
If you didn't see this, 5pl8 squat :')

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>>40925483
gj bby

>>40925483
Bodyweight like what, 255lbs? Almost a 2xbw squat, keep working, youll get it one day~~
1!

Why am I so heavy at 182cm but not that big
Or am I body dysmorphic

I weigh 97kg and going by this image I'm about 20% bodyfat
Give or take 2% (I'm not sure)

Why am I so heavy. I think I'm dyel :!

>>40925588
isley went on a cut?

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>>40925588
Forgot pic

>>40925599
That chart is off. 3-4% is more like 6-7, 6-7 is more like 9-10 and so on.

>>40925646
Sure, but I look like the 20% one

And I'm 97kg at 182cm

Doesn't seem right... Isley is huge at 100kg??

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>>40923404
For yuuu

>>40925483
Looked RPE 8.5

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I sure hope you all are getting your bone broth
https://www.youtube.com/watch?v=3-ZqD9-W1_8

>>40925516
Thanks love, just channeled my inner Alex

>>40925535
Fake Sean
Sean doesn't name unless he's playing one of his personalities

Also, 242lbs

>>40925814
It was harder than it looked, I was convinced it was gonna staple me

>>40925483
Proud of you senpai

>>40925828
>it was harder than it looked
As Candito once said, "there's no such thing as an easy squat"
>I was convinced it was gonna staple you
Cause you might've been nervous and the weight felt heavy on your back

Regardless it moved really well

>>40925483

Thanks for giving me another media platform to like this on.

>>40925828
m8 ive made another 10kg pr since you posted your 5 plate, keep up!

https://www.youtube.com/watch?v=A7s_JwLZtm8

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>>40925483
wow 5pl8 is quite an achievement for a natty!

>>40925828
He's been doing it all week
Everyone who knows him is in the discord, so he has to name otherwise all the thread new fags won't catch on

>>40925821
I love how Alex Jones is basically GNC with conspiracy theories instead of broscience.

Also that Caveman shit is $60 for 15 servings. That's insane.

>>40925821
its all about that bone broth and tumeric

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Could someone send me the discord link pls

>>40926112
It's full sorry I can put you on a waiting list if you want?

>>40926112
https://discord.gg/MJVaq

I'm squishing shit out of my butthole right now it's the most solid shit I've taken this whole week I think I'd prefer it not to be so dry maybe it's because the whisky from last few days dehydrated my shit logs

Anyways it's about a medium stinker about average

Not too massive of a shit either haven't been eating too much the last couple of days so that makes sense

still feels like there's one last little turd stuck up there but it's being stubborn

>>40926168
Can you teach me the art of trolling

>>40926195
Okay Dino

>>40926242
Genius.
*scribes notes*

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>>40926292
Go back to
Reddit

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I want to run Greg Nuckol's 3x intermediate bench, and it says to do curls.
What is the most practical curl for powerlifting? I'm assuming the hammer curl.

>>40926330
I don't want to talk about it

>>40926322
*scribbles notes*
What else?

>>40926155
Thanks

>>40926330
I usually do hammer curls for 2-3 sets and then do some concentration curls afterwards.
They take like no time and are easy as shit, so its really comfy.

New
>>40926455
>>40926455
>>40926455

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>>40922525
>>40922560
>>40922567
>>40922583
>>40923983
Claims 180cm but is shorter than the lifter next to him billed at 178cm! You can't make this up!

>>40925121
why not just ask mike for extended programming?

7 weeks might be a bit too long of a period for that tho

>>40926542
I doubt hed give me that for free, it is worth a shot though.