/plg/ - powerlifting general

File: cool shirt.webm (2MB, 854x480px) Image search: [Google]

2MB, 854x480px

>current year
>not doing reduced ROM spoto squats for maximal lockout power

>>40926476
maybe thats what gets you a QT

>>40926476
Impressive

File: inzer corner wojak.jpg (97KB, 836x659px) Image search: [Google]

97KB, 836x659px

>>40926492
I highly doubt squatting like that will get you a qualifying total for any competition that matters

>>40926476
damn twinklex got big

>>40926504
its quite explosive training, you probably couldnt do that if you tried, sorry

>>40926504
I'm sorry that was too mean, even for me, I wish you the best in your training and a long future of success.

Wait a minute... This isn't Sean.

Sean doesn't use commas

>>40926516
#exposed

>>40926504
make the beard blonde and its literally me
>tfw cant drink because I feel dead for the next few days
>tfw because autism and no drinking I can't have fun on parties

i tried highbar squats clarence style and holy fuck how are his knees still working at all

>>40926648
its also really fuckin uncomfortable at the bottom

>>40926686
>>40926648
fucking powerlifters as always can't do something as simple as high bar squats

Did frog have his meet yet? what did he hit?

>>40926841
Yeah, he hit a 490lbs squat, 240 bench and a 495lbs deadlift

>>40926883
I don't believe you

Tell me /plg/, why does it seem like at lower level powerlifting, deadlift is often the lifters strongest lift, usually by a lot. But as you get toward top level competition many of them squat more than they deadlift. Does squat just have a higher strength ceiling?

>>40926648

Did you take into account that your hips may be different and you need to point your toes more out and reduce the stress on your knees?

>>40926910
SHWs often squat more than dl because their fat stomachs prevent them from getting into the right position

other than that dl>squat is the norm

>>40926841
His meet is next week

What will you do if frog had fake plates

>>40926967
>tfw squat 170kg x 3 and deadlift 150kg x 3
are 5 reps of deadlifts per week enough?

>>40926967
I squat more than I deadlift.

But I also haven't deadlifted in weeks and before that I hadn't deadlifted in months while I actually squat four times a week ;)

>>40926988
I squat more than dl too, but its still not the norm

we're just F R E A K S

>>40926988
I stopped doing 5 reps per week when I reached 130kg deadlift, just deadlift more

>>40926781
paused atg

anyone elses belt cut into them when they bend over? ive had to start wearing mine higher

>>40927366
i wear mine pretty high especially for deadlifts

>>40927366
I don't even wear belt for deadlifts. I can't deadlift with it and I only perform worse.

>>40927366
Your belt is too wide.

Look at the belts weightlifters use.
Look at belts powerlifters use.

>>40926648

Didn't he stop doing weightlifting competitions because of a knee injury?

File: 1482105725526.jpg (80KB, 976x988px) Image search: [Google]

80KB, 976x988px

>>40927366
my belt pinches my fat. I have bruises on stomach from dls yesterday :(

What's a good squat program? current wilks - 360

>>40927567
squat 3-4 times a week. Works for me really well

>>40927540
yeah same here kek

>>40927510
i have a 13mm belt. is it because im short that its too wide or what

>>40926910
Yes, especially equipped. Even bench will be higher than deadlift in single ply. Multiply, forget about it.

>>40927655
should i replace it with a 10mm belt or what

i like to wear mine really low

>>40927709
10mm is best mm

>fucked up my squat form today
Ow mine back

>>40927799
I was doing power cleans and push presses, warming up, had 70kg of metal plates on the bar. I push pressed the 70kg and had the smart idea to try and do an overhead squat (in my chucks).

I ended up falling on my ass and had to throw the bar forwards while still holding onto it as an attempt to suppress the metal slamming on the ground.

Whole gym stopped and looked at what the fuck I was doing

Luckily the only thing that broke was my ego

>>40926841
april 8th

>>40927828
I know, this is the third time you've reposted this. :^^^^^)

>>40927860
I think I saw it more than 3 times

Top singles from today's session:
345 2x1
https://youtu.be/mkMZmifAlVI

295 2x1
https://youtu.be/xCp_xiyY0Dc

>>40927931
no bully obv but youre very fat

Who bets frog fakes an injury to cover the fact that he has fake plates

>>40927949
I had no idea??????????????????

File: bench 365x1.webm (3MB, 699x560px) Image search: [Google]

3MB, 699x560px

tfw old PRs feel like they're unreachable now

>>40926640
bruh take the beard away and it's me
>tfw cut off drinking completely because I'm bac to taking lifting seriously
>tfw no fun
even when drinking

>>40927567
candito 6 week
ssb LP 2 times a week
hepburn

>>40927740
13 is

>>40927949
his name isn't thinn retard for a reason

>>40927951
he would probably just not have signed up for a meet if he wanted to cover the fact he uses fake plates

>>40927951
it would be a pretty elaborate and pointless lie

we've even seen him lift in other gyms. were those plates fake too?

why would he do it?

why was he doing it for months before he started posting?

>>40927931
wait i thought your bench was suppsed to be good

>>40927976
Wow Alex very good bench it haas blown up since last time Ive watched you lift!!

I just hopped on 5/3/1 boring but big and holy shit volume deadlifts are the worst fucking thing I have ever done to myself.

>>40927976
>candito 6 week
>ssb LP 2 times a week
>hepburn
these are all really bad programs and only worked because youre a talentcuck

>>40927740
youre a fucking stupid fuck never post again
>>40928018
i take it youve never ran ph3 haha pleb

Tried some 90-90 breathing today for the first time and I know it's not permanent but my back pain that has been nagging me forever is gone. This shit is the truth.

>>40928043
OKay well this is powerlifting general so kinda not relaly related at all so leave?

>>40928066
tranny love affairs arent either

>>40928084
yeah no shit but paul aint around anymore in case you didnt notice

Hello /plg/, 5'8 220 guy here again. I want to get good at running. I want to run a 5-6 minute mile at this bodyweight. Any of you have experience with this? I am pretty fat but definitely not out of shape but the last time I ran was when I weighed 165 so I am not sure how much of an impact it will have.

>>40927860
>>40927874
Perhaps if you'd give me (you)s I wouldn't have to re write it up ree

>>40928018
>he doesn't end all his training weeks with 7x11 @8 snatch grip sldls

>>40928094
>hello /plg/
>proceeds to ask a non powerlifitng relation question

seriously nigger? get out of my general kek

>>40927828
(You)

>>40928094
youre 5'8 and 220lbs and want to run anything under a 10 minute mile? kek

>>40927466
Same here desu

>>40928107
Thanks, that's a (you) for every time I've told this story.

>>40928104
Hrs a dumb manlet what did you expect?

>>40928104
I am not a 'powerlifter' but I strength train pretty seriously so I figured I would ask in here since there is about a 100% chance I'll get some retarded answer if I ask elsewhere

>>40928119
220 @ 5'8 really isn't that big. I can already run really fast, it's just a matter of maintaining it long enough to complete a mile

>>40928132
have another

>>40928152
Thanks, you too.

>>40928020
what do you recommend then??

>>40928148
>not that big
youre either roided out or fat as fuck either way its not happening

>>40928148
220 at 5'8" is literally obese friendo
if you want to get better at cardio then unfuck your body composition

>>40928178
>>40928169

t. people that don't even lift

>>40928188
t. 34bmi fatass

do you know what a 5-6minute mile runner looks like?

>>40926988
i used to squat 390 and deadlift 350 then i started deadlifting more while on a cut and my deadlift is slightly higher than my squat now just practice the lift more

>>40927991
i mean it is good compared to his squat

>>40928200
Yes, I know what they look like. I also know that the vast majority of these runners believe in various liberal lies that they need to be as lean and carry as little muscle as possible. I'd really love to beat some of these twinks running a 5-6 minute mile

>>40928148
>I am not a 'powerlifter'
then why areyou in powerlifting general asking aboutfucking running? is that what you think powerlifting is? you becnh and then run around for a bit LOL

>>40928094
i was training for like 5 months to get to a 5:50 min mile and im 5"7' 150 you are definitely going to have to lose weight to get that fast

>>40928167
Sheiko if that doesnt put anything on then straight to ph3
>>40928234
he constantly brags about how his bench is good but its clearly fucking hgarbage lol

>>40928246
go back to pol fatass

>>40928261
>94% singles flying @7.5
>Garbage
???????

File: 1482092845066.png (31KB, 850x850px) Image search: [Google]

31KB, 850x850px

>>40928273
>flying

>>40928148
post a picture you are either on roids or at your genetic limit and still need to lose like 20 lbs to be cut or you are fat as fuck

>>40928287
You just mad because that fucktard benches more than you

>>40928297
the fucktard doest out bench anyone lol except for you dino lol

>>40928296
As brandon lilly once said, there are no weight classes in the jungle. Of course I am fat. My body looks like bryce lewis

>>40928371
>myboody looks like a world championship calibers body

yeah fat chance fatty

>>40928387
Alright, I can see this thread is largely dominated by /r/fitness tier redditors. I will excuse myself now. Enjoy talking to yourself in your own thread lol.

>>40928408
you dare call me an /r/fitness tier redditor? kek ive been posting here since before you were bor n kiddo

>>40928408
if youre such sick shit whyd you ask us for help

>>40928425


>PLG IM FAT TEAHC ME HOW TO RUN

kifd these days

>>40927366
Excessive butt wink.

>>40928441
kek

>being light to run fast is a liberal lie

>>40928340
I'm almost at 1.5pl8 fag. Which is almost as much as you since your shoulder got fucked lmao

File: 1471567327165.webm (2MB, 180x320px) Image search: [Google]

2MB, 180x320px

>>40928512

>>40928546
niga

>>40928546
wtf

>>40928582
this is why i come here to discuss powerlifting

>>40928626
yeah who

>>40928639
:(

one day ill find the owner of that magnificent penis

>>40928671
itll be a girl

>>40928657
pls no

File: file.png (63KB, 1346x572px) Image search: [Google]

63KB, 1346x572px

what's going on here

>>40927655

The thickness shouldn't be a problem. The "height" of the belt could be for things like deadlifts or other pulls, depending on your proportions and height. I don't have problems with a 4 inch belt, provided I have it set just so, so that the hook where the belt overlaps with itself is positioned such that, when I bend over to grab the bar, it falls in between my thighs.

You might explore a 3 inch belt if you can't get a 4 inch belt to not fit or not pinch you.

>>40928832
fuck off hobbit

>>40927949

>very fat

/fit/ collectively needs to visit a Kentucky Wal Mart. Fat Retard isn't more than "chubby" in the grand scheme of things.

>>40927567

Texas Method.

>>40928880
>Texas Method.
TM is fucking stupid if your 1RM is over 2x body weight.

>>40928880
I'm obese, just because a lot of Americans are more obese than I am doesn't mean I'm not extremely fat.

>>40928921
Bodyweight multipliers are fucking retarded, if it works for someone it works for someone, there are plenty of people that benefited from TM with lifts over 2x bw and people that TM didn't work on whatsoever with lifts under 2x bw.

File: 1480468987010.png (588KB, 1440x810px) Image search: [Google]

588KB, 1440x810px

>>40928880
>visit a Kentucky Wal Mart

>>40928923

The word "obese" is meaningless since it was attached to the BMI hogshit. I was a starter on what was technically a D1 rugby team while obese.

>>40928976

And not one of the "classy" Wal Marts in the well off areas of Lexington or anything. Go to a Wal Mart in Paducah or Sommerset or some shit, and maybe we can all get some perspective on what "fat" really is.

>tfw squatosaurus
6 weeks of sheiko small load added 15lbs to my squat
6 weeks of large load on bench added nothing
6 weeks of medium load on deadlift added nothing

Paused Deads or Stiff Legged Deads as my primary deadlift assistance movement?

File: how do i shot webm.jpg (140KB, 400x371px) Image search: [Google]

140KB, 400x371px

>>40929184
are you asking for a single day or in general over long periods of time?

Single day: Pause deadlifts

long periods of time: yes

File: 1472828538792.png (180KB, 1000x1144px) Image search: [Google]

180KB, 1000x1144px

>feel like a worthless piece of shit
>miss training, feel like a worthless piece of shit about missing training
>miss more training

File: shiggy pls.jpg (14KB, 480x343px) Image search: [Google]

14KB, 480x343px

pls give good movie to stream suggestions

>>40929295
>miss training to study for exam
>didn't study at all
>didn't even play games so I can pretend I study
>literally missed workout for nothing
There is no stopping the spiral into sadness now

File: 1478653181033.jpg (167KB, 800x800px) Image search: [Google]

167KB, 800x800px

>put filtered, angle magic half natty lighting shirtless pics on tinder
>match like 20 swipes and throw it tru da roof

>>40929326
Midnight in Paris, Moonlight Kingdom, The Grand Budapest Hotel, The Fundamentals of Caring

File: helicopter legs.webm (1MB, 640x640px) Image search: [Google]

1MB, 640x640px

>>40929326
hateful 8
grand budapest hotel
pulp fiction

>>40929365
Moonrise not Moonlight, whoops

>>40929326
8 mile

File: 1477855916859.jpg (81KB, 960x958px) Image search: [Google]

81KB, 960x958px

>>40929184
Both. On the same day.

File: SpongebobStaringOutWindow.jpg (57KB, 720x480px) Image search: [Google]

57KB, 720x480px

Anyone wanna talk about training? How's things going with that?

>WAWTT
>WAWET
>WAWLTT
>WAWFT

File: Screenshot_20170401-122836.png (344KB, 1440x2560px) Image search: [Google]

344KB, 1440x2560px

>>40929451
tomorrow I have
>skwaats
>bench
>Ohp

File: burd.webm (879KB, 720x404px) Image search: [Google]

879KB, 720x404px

>>40929451
Did some skwats today. First day of the last month of standard Jugg.
Felt pretty off and harder than they should have been, but I'm getting pretty close to my goal weight so this last month is all gonna be hard.

Just got done with some beef quesadillas

Listening to nothing atm

Feeling nervous and tired because I've applied to a bunch of jobs and waiting to hear from them.

I want to fuck manta in the butt

File: 0111 - wHenfeY.jpg (35KB, 509x499px) Image search: [Google]

35KB, 509x499px

>>40929451
>training
did some bench stuff and squatted 80% for 5 triples. felt really quite good tbqh.
>eating
made some rice and chicken and beans and eating that. adding cheese and making burritos out of it
>listening to
PFT Live Podcast. very good podcast if you follow the NFL
>feeling
in my first day of tinder I got three (3) matches so I'm feeing chad af
(still haven't worked up the confidence to talk to any of them)

back hurts. stomach is bloated. ugh

File: help pepe.jpg (13KB, 300x230px) Image search: [Google]

13KB, 300x230px

>>40929798
>tfw light week

>>40929527

Is that Mike T programming? How are you liking it?

>>40929609

Christ, pelicans are unsettling.

>>40929644

I had burritos today, too, but I got them from Chipotle.

>>40929609
>First day of the last month of standard Jugg

can you tell a boy where he can get info on building juggernaut spreadsheets?

>>40929365
>The Grand Budapest Hotel
Watch this then listen to In the Aeroplane Over the Sea on vinyl 10/10 comfy

File: big guys.jpg (139KB, 1080x1080px) Image search: [Google]

139KB, 1080x1080px

>>40929992
>Snatch Grip SLDLs
>"is that mike t program"

>>40929609
Hey sabre I'm bulking and my current wilks is 360. I just need a squat program, like 2-3 times a week that isn't TM, c6w or sheiko

>tried overhead squats today with the bar
>actually was able to do them

Should I start incorporating them into my training or are they useless?

>>40930034
Hepburn or do the DEATH BY SQUATS program

If you're wondering what death by squats is I'll tell you

>>40929994
I think I just googled juggernaut 2.0 spreadsheet and looked for about 10 minutes till I found a decent one and I just write up the assistance and accessories on a separate sheet.
>>40930034
Could always do Hepburn

>>40929326

Minority Report, Die Hard, Mad Max: Thunder Road, Unstoppable, Hell or High Water, Man on Fire.

>tfw overdid the volume today on skwots

>>40930133
ur gonna be ok senpai

>>40930159
My butts gonna be super sore tomorrow

tomorrow is a rest day and i have nothing else going on what do i do

i might get a haircut but thatll take like 20 minutes

File: whatarewalls.webm (314KB, 960x540px) Image search: [Google]

314KB, 960x540px

>>40929326
siege of jadotville

>>40930366
is this the teletubbies

>>40930365
cardio and core

>>40930380
i havent ran in two years nigga i aint startin now

>>40930365
Smoke weed and watch old movies

>>40930395
what kind of haircut should i get

>>40930410
Buzz, of course

>>40930422
i wonder what id look like desu

File: GIDDY UP.png (438KB, 500x500px) Image search: [Google]

438KB, 500x500px

>>40930430
Only one way to find out

File: sweaty spurdo.jpg (23KB, 720x541px) Image search: [Google]

23KB, 720x541px

>>40930440
yeah

>>40930054

Thank you, old friend.

File: 1390102688468.jpg (16KB, 300x303px) Image search: [Google]

16KB, 300x303px

>>40929365
>>40930019
>>40929371

Ended up watching Grand Budapest Hotel

shit was pretty gud

File: prgram.png (53KB, 867x469px) Image search: [Google]

53KB, 867x469px

Does this seem any good? Saw it in Lascek's book and am thinking of doing it after SS

>>40930832
>volume bench
>3x5
:thinking:

>>40931064
yeah i thought the same thing

also cgbp 3x3?

>>40929992
Yeah its project momentum, I love it so far looking to hit something like a 100+ lb total pr after this program I hope

>>40931124
>100lb pr

god damn what lift

>>40931142
Total.
Hoping for
50-60 on skwaat
10-20 on bench
40-50 on diddle

File: 1491169091537.jpg (417KB, 653x635px) Image search: [Google]

417KB, 653x635px

This is a super new and ultra rare pee pee image.

Enjoy!

File: 1405909695680.png (142KB, 350x402px) Image search: [Google]

142KB, 350x402px

>>40931343
eye cancer.

>>40931357
So there's a chick in my class I like; unfrotunately im quiet, calculated and intelligent and she likes big dumb jocks. So anyway one day me and her boyfriend are walking among a group of our fellow students when a gang banger appears and threatens with a gun. Her 'big and though' boyfriend instantly freezes and loses the ability to speak. I on the other hand squint my eyes and step forward pulling my katana for judo practise out in one fell swoop . "Go ahead" I say. "The gun is only 400 years old while the sword is the child of many millenia. Do you fancy the odds?" Instantly the gang-banger drops his weapon and runs. My other classmates cheer while her jock boyfriend pretends the whole thing was funny. She looks at me and sees what she didnt see before. She thanks me with a kiss, but I dont smile because i was only doing my duty. Safe to say she saw who a real man was that day. I may be quiet and collected, but raise a weapon against me and youll face your worst nightmare.

File: image.jpg (50KB, 460x653px) Image search: [Google]

50KB, 460x653px

>>40928040
>look at me guys I trip on plg

>>40931198
oh total for all your lifts

File: stop 2.jpg (14KB, 235x235px) Image search: [Google]

14KB, 235x235px

>>40931378
tl;dr

http://i.4cdn.org/gif/1491165147295.webm

File: progress.png (48KB, 1126x404px) Image search: [Google]

48KB, 1126x404px

>>40931198
how long of a program is it? 50-60lbs on squat for me is like 18+ month progression at the rate I'm going. in the pic, the 515 squat was done on july 31 of 2015, and it's now april 2017 and I still haven't even made 50lbs of progress since

also have you been lifting for not very long? those progression goals sound noob gainz as fuck tBh

Was falling asleep under the bar today lads.

>>40931698
I feel like that regularly

>>40926492
>that hip thrusting translates to slamming her hard

Looks like it is how you get one

Pulled a groin muscle a while ago lads and I'm meant to be competing in a month, and it's stopped me squatting without pain. Are there are ways to at least maintain your squat without actually squatting or any variations of it?

File: 1517379_272455506241518_1467296851_n.jpg (9KB, 200x200px) Image search: [Google]

9KB, 200x200px

>going to the gym at 2 AM

o boi

best part is I should be completely alone lmao

>>40931107
I guess I shouldve been more suspicious when he said he hasn't tried it on anyone yet.

>>40931516
ye but ur a deadend lmao

My current heart bpm is about 80 and I'm only 160lbs. If I get it to 60 something, will I sweat less from just walking about at uni?

Also how long does this take/how much cardio should I do for heart rate gains?

>>40931516
>>40931198
also on PM. hoping for 352->372 wilks

File: S9C9JLd.jpg (58KB, 532x502px) Image search: [Google]

58KB, 532x502px

>>40932155
fucking old normies WHAT ARE YOU DOING AT THE GYM EN MASSE AT 2 AM REEEEEEEEEEEEEEEEEEEEEE

File: image.png (16KB, 600x700px) Image search: [Google]

16KB, 600x700px

>>40932804
Lmao you bully now?

>>40932931
kill them, say they had heart attacks.

File: koklyaev.webm (969KB, 1280x720px) Image search: [Google]

969KB, 1280x720px

>>40933004
kek

they just trying to make themselves better

but they shuold just do it at like 6 am instaed of 2

>>40932985
Never :^)

>>40933055
>Why this this young, rather fat guy here so late
>he is destroying our circle of wisdom
>he lifts so loud, someone will have a heart attack
>he is probably just trying to make himself better, maybe lose some weight
>but he should be doing that at 6 am instead of 2

>>40933055
That chick is good looking.

File: this big.png (1MB, 1167x1073px) Image search: [Google]

1MB, 1167x1073px

>>40933096
easy pal

i was jesting about the fact that I was selfishly inconvenienced by some people just living their lives

>>40933247
>easy pal

I'm calm as shit, Infact I just took a nap!

>>40933542
nice

Post a song to help me relax
About to make a huge decision which will affect my career

Hitting the gym a second time today because I left early this morning because I felt like a mashed banana.

>>40933617
https://www.youtube.com/watch?v=1o84y-5-cO0

>>40933778
thankjs for depressing me with the video

>>40932630
>heart bpm is about 80
>he doesnt go fast
Faster fagget if your heart is not in at least 300bpm why even live https://www.youtube.com/watch?v=6c65UxnFdZY

File: Dan Green.png (236KB, 655x510px) Image search: [Google]

236KB, 655x510px

Skin split open by a callous.
Have ME deadlift today.
Yay.

File: pepe7.jpg (65KB, 400x398px) Image search: [Google]

65KB, 400x398px

>>40933127
delete this bully

File: 1490002524556.gif (2MB, 600x600px) Image search: [Google]

2MB, 600x600px

>>40934376
>cut shins from powercleans yesterday.
>heavy deadlifts today
>forgot socks
fuck

>>40934546
Learn to power clean

>>40934564
>power clean
People actually do that? Isn't this a huge Rippetoe meme?
What is it supposed to help with?

Best type of barbell row for maximum upper back gains? Only doing it once a week

>>40934962
bench press

>>40934745
I like them as well as normal cleans, so I added them for them dopamine gains.

>>40934962
you should be doing back work every session, not as an afterthought, the back is involved in all 3 lifts it needs to be big and strong

>>40934962
Do DB rows instead.

>>40935115
I do weighted chins twice a week and rows once. Enough or not?

>>40935185
i have around 250 reps of focused upper back work a week, and im thinking of adding more because i dont feel like its enough

>>40935115
How are snatch gripped deadlifts for upper back in comparison to rows? Can they be equally good?

Another question: do I need to do rows bent over? There is cable machine in my gym - you just sit on a bench and pull the cable from infront of you.
This feels easier on my lower back because I don't have to contract and brace my abs all the time and I can focus more on the actual row movement.
What's the downsides?

>>40935215
Well fuck
I do 3x4-6 of rows and chins, working to 5 sets of each over a few weeks then back to 3 sets.

>>40935254
>>40935215

Is it worth just adding a few lighter sets of 10-12 of regular bb rows after my pendlays then?

Are any of you even strong?

>>40935241
its a deadlift variation not focused upper back work, good to do if you want to take weight off the bar and hit the upper back more in the deadlift movement

i do several different types of rows and shrugs for upper back so go mad, vary between light for really high reps (15-25) and heavy for mid reps (8-12) and dont be scared of straps

>>40935263
its worth throwing out pendlays i dont know anyone who does them, id say do 5x12-15 bent rows instead

>>40935288
Okay dino

>>40935296

Thanks I'll do those rows instead of pendlays. I'm following nuckols 3x beginner/int programs right now.

I understand weaknesses matter but how would you spread out back work over three days so I could get a lot of back hypertrophy - lats and especially upper/traps?

I'm not sure what a good amount looks like really and best movements to do/volume.

Mon,Wed,Fri respectively;
Benching every day
Squat, DL, Squat

>>40935296
I just wonder if there is a muscular development difference from bent over rows compared to those that you sit in.

I mean, if you sit with chest support them obviously some of the stabilization work is gone.
But without chest support it should be the same as bent over now? You just have less distraction and effort from not having to bother with your lumbar as much? You hit rear delts just as good?

Because I really don't like bent over rows, especially lot after fuck ton of deadlift work. But I also want a healthy shoulder by having a solid back.

>>40935367
just do the same thing each day? aim for 100 reps a week for a bit, then increase over time

>>40935370
no i wouldnt have thought so, more the weight handled, ive always liked to do variations with low lumbar stress on lower days

most people dont hit rear delts well with rows anyway, i just do a ton of face pulls

Does anyone have any contact with buda? I kinda need him :-(

>>40935432
You cheat the rows a little or strict? I know some people have different preferences.

>>40935473
Yes I am always in contact with Buddha
*Ohmmmmmmmm*
*Ooohhmmmmmmmm*
What do you need to tell him?

>>40935481
i alternate

Am I stupid if I unironically run spoto shot? I know that size is the number one thing holding my bench back and I have 4 weeks to dick around before I have to jump on real programming for my meet in august

>>40935730
It's a great idea lad. Most ppl itt, including myself, primarily need more muscle size i.e. more bench volume.

>>40935758
Im like 90% sure im gonna do it, half cuz it looks fun and half for the memes. Do you have a picture of how its laid out?

>>40926455
well I'm running one of Nuckols' beginner programs.

3x bench, 3x squat, 2x dead. Any advice or should I just run this shit till I climax.

>>40935782
On phone so can't post the pic.

Don't just do it because fun or memes. It's really just an incredibly simple linear periodization. Reps go down and weight goes up. Eat and push yourself on every set = tons of gains.

>>40935758
>>40935730
If you need more muscle size as in bigger pecs then why the fuck do you BB bench for that?

Just do some more DB bench and other bodybuilding stuff, like cable flies etc.
BB bench is crap for chest development.

>>40935836
If you're a powerlifter and you need to bring up your quads because you're pitching forward on the ascent of your squats, what do you do? Lots of front squats, weight belt squats, all kinds of quad-dominant squatting type motions.
Yet, leg extensions target the quads better...

>>40935875
That's because the front squat also has other uses, many stabilization musculature etc.

But so does DB benchpress. It's actually harder and more challenging to balance dumbbell than it is to balance a BB.

But yes, if you want to build your quads why not add leg extension??
Just as much as you can ass cable flies to your chest development. Just do both.

>>40935836
Yeah, guys who bench 1.5-2X bw usually have a shit chest.
Retard.

>>40935901
But no one said you can only do the 3 exercises that make up spotoshot? Not to mention that neither of those is the actual competition barbell bench press.

>>40935875
You're not pitching forward because of your quad size. Your technique is the problem.

>>40935908
Powerlifters usually have a shit chest, yes.
That's because they don't care about the looks and size of their muscle but actually want to move weight instead.

>>40935917
It just sounds like you go absolutely ham on BB bench - all I wanted to say if you might want to add some different execises and get more volume in them instead if your goal is to get bigger pecs.

File: image.jpg (865KB, 1280x1737px) Image search: [Google]

865KB, 1280x1737px

>>40935922
Wrong. Don't tell me about powerlifters when you don't compete.

>>40935939
I'm talking about natural powerlifting btw.

>>40935950
keep moving those goalposts buddy.

>>40935936
But the weight and reps change...
You start at 5x15 or sth but as the weight goes up, the reps drop until at the end you're only doing a 5x5 or even 5x3

>>40935977
Why do you strawman now?
As a natural lifter you will never develop a great chest no matter how much you bench - given that all you do for your chest is BB benching.

Is that so hard for you to take?

fuaaark anyone else get hit with that stomach bug? i got it extremely bad, worse than other people that got it. i still can barely eat food, what if i am doomed and this lasts forever and i become a twink? if this is what it's like when little boys complain that they can't bulk because it's hard to eat, then im sorry for everything that i ever said about that.

Is Joffrey ever around as anon?

He's the only person here that's gotten TSA coaching, right? I've been curious about that shit lately. Bryce's marketing game is on point.

>>40936135

My cousin had a sponsorship from TSA for a year. She now says it's the only program she's ran since and hasn't had that sponsorship for about a year and a half.

>>40936144
Is your whole family into strength sports / sports? that's kinda cool.

but that is nice. she wouldn't happen to have like a review of it or anything would she? does she go here or reddit or some place?

>>40936157

It's only really her and I who still do any sort of sports anymore. We're about 3 weeks apart in age so we've grown up together and always been competitive with each other in some way.

She doesn't browse and forums that I'm aware of, just posts on Instagram.

>>40926455
What's new is my back is out again and I can't train. I was only back for a week. I just want to lift things. Fuuuuuuuuck

File: zambia military training.webm (2MB, 640x360px) Image search: [Google]

2MB, 640x360px

>>40935288
no

>>40936135
sent him a snap that someone from plg was wondering about it, we'll see if he's busy or 2cool4us now

>>40936227
>that webm
They're better off arming their chimps desu senpai.

File: 17553559_1691983911094018_3429184931023463198_n.jpg (54KB, 960x959px) Image search: [Google]

54KB, 960x959px

RARE

RAF

File: 820854aef1c0c1c4e0bc4912d3ce5503.jpg (40KB, 477x665px) Image search: [Google]

40KB, 477x665px

>forgot to take knee sleeves out of bag last friday

Wish me luck guys

>>40936444

The smell makes you stronger.

Hit 150x4 @73 on squats today 5th week of c6w. Puts my erm at 163 but reckon I can hit 170 testing maxes next week

>>40936609
>73
Please be stone

>>40936664
I-I'm a manlet

>>40926476
Holy shit my knees and back got arthritis just watching this

>>40936680
Unless youre a gigamanlet you should probably be eating more

I know everyone here is a usapl/ipf supremacist but what is your opinion on uspa's tested meet. Im gonna be competing in one in august and using a noodle and squat bar sounds fun

>>40936797
5'7, I am eating more, started out at a spooky 62kg

>>40936813
diddle bar best bar

>>40936823
>eating more
Good lad.
>62
Holy spoopy

>>40936837
It seems like a lot of fun, who doesn't love lifting more weight. Do you think I need to pull on a diddle bar before the meet? I train at a shit commercial gym and I don't know any pl gyms around here with one

>>40936840
>>40936823
hohohoh you think that spoopy, try 51kg @167cm. That was 2 years ago tho.

>>40936865
yes, everyone i've talked to that has pulled on a diddle bar said that it threw them off a little the first time but after some practice they pulled more with it

>>40928178
holy shit im 230 at 5'10" and run an 11 2 mile

>>40937018
Shit, I guess imma have to call a few gyms to see if they have one. I also may try benching with my heels up and see if thats easier. Really excited about not being boxed in by all the shitty usapl rules

>>40937020
No you don't you fat fuck

>>40936823
>>40936990
>>40936664
>tfw woke up 88kg @ 183cm today

>train in commie gym, do 142,5 kg for 8
>go to local PL gym,squats become 142,5 for 6.

Could already tell the difference when unracking 60 and 100 kgs. Shit felt heavier than in my usualcommie gym. Guess my 4 plate squat might not even be 4 plates after all.

Pls hold me brehs

Anyone experience difference in weight plates when training somewhere else?

>>40926476
>he hit depth by IPF standards

whats wrong

>>40937264

I started training in a place with eleiko plates in kg as opposed to cheap american bumper plates listed in lbs and it felt like it was way heavier, pretty sure I couldn't lift as much

Could just be placebo though

>>40937264
Might be some 15kg bars at your gym that look exactly like 20kgs. I only have 2 20kgs bars at my gym and both are olympic bars so I always try to use them for everything.

Aren't the 15 kg bars the smaller ones with the yellow on the ends?

just weighed in at 100 kg for the first time ever

am i now a man?

>>40937511

Are you over 6' tall?

>>40937365
Nope. The commie gym also has 15 kg bars and those are different than those I usually use (20kg).

Reminds of this video from Omar
https://www.youtube.com/watch?v=7Ovx5HrM-v0

Except all plates in my commie gym seems ligther.

>>40937563
im almost 6'2

>>40937395
No idea lad, but I talked with the owner of my gym and he told me which are 15kgs and they look exactly the same as 20kg bars

>>40937568

Then yes you are, good lad.

>>40936990
I was 72kg at 194cm lmao, You wanna talk spoopy

>>40935990
Literally all you have to do is flex your chest while you bench. And nattys look like shit no matter what they do so that doesn't matter.

>>40936865
Where do you live?

>>40937602
Should have joined the army with me

>>40937867
less than an hour outside dc

Isn't it correct form to let shoulders get infront and then make that shoulder retraction part of the movement in a row?

Some guy just told this qt not to do that

>>40938165
Yeah or youre doing partials

>>40938086
http://www.powerliftingwatch.com/maryland
Or whatever state...

File: 1480497249762.jpg (30KB, 400x358px) Image search: [Google]

30KB, 400x358px

>>40937680
>>40936990

my best friend is 58kg @ 6'4

btfo

>>40938436
Is your best friend dead?

>>40938505
Ive awared him on gomad. hopefully he will recover

>>40938595
You should pressure him. If those are his real stats he might genuinely die from anything.

File: Boris SSB.png (982KB, 1440x2560px) Image search: [Google]

982KB, 1440x2560px

Should i make my own program based off project memes leading up to my meet in August or just run sheiko?

>>40938436
I started at 191cm(6'3'') and 62kg. Shit was spooky, couldn't even lift the bar so I had to start with 6kg dumbbells for bench.

File: judo.jpg (61KB, 600x433px) Image search: [Google]

61KB, 600x433px

Will taking up judo as my main priority spell the end for my powerlifting career, or can I still work around it? I don't care if I progress really slowly, I just want to be proficient at judo and do PL at the same time.

1 lift per day 3 times a week maybe?

>>40938703
holy shit that's the definition of spoopy. I was 5 11 and 160 lbs and i thought i was a skelly

What is a realistic gain in lifts for someone who has been lifting a few years but it not close to their max potential.

Current stats

120kg bench
235kg DL
180kg squat

By the end of the year i want to hit these lifts at the same weight 90kg

140kg bench
260kg+ DL
200kg+ Squat

File: stacey and the amazing technicolor wristwrap.jpg (227KB, 1080x1350px) Image search: [Google]

227KB, 1080x1350px

>>40938686
>my meet in August
it's not the midwest regional is it?

do whatever you want. in the grand scheme of things, 3-4 months isn't a lot of time relative to your entire lifting career, so if you feel like you could do a good job with it, go for it. otherwise if you aren't super confident in your programming ability, you could consider doing da sheiko for the meet and then doing your own thing after as an offseason type of thing.

>>40938709
it won't kill PL for you, but it will definitely slow you down.

>>40938734
>their max potential
shit meme tBh
all of those goals are very reasonable.

>>40938753
Nah i'm a VA fag. I think imma do my own thing, its pretty hard to fuck it up since it's based off project momentum. Worst case scenario is i die of kneebola. Thanks

>>40938673
that was a few months ago. hes gained some weight since. probably around 65ish now

he doesnt react well to pressure. Ive tried to get him into lifting, but he usually gives up after a few weeks

>>40938703
lmao. I think I have a video pf him benching the bar+1.25kg plates. its pretty funny. he managed to get up to 50kg bench tho

>>40938796
At 65 he probably won't die of a simple cold at least.

>>40938753
why are you posting my waifu
i thought you were my friend

I'm sorry if this gets asked a lot, but what can i do to improve my lower back posture for squatting?

It seems like my lower back starts rounding as soon as i go near parallel with my legs and i think this is the reason why my lower back always hurts after squatting.

I see some people squat ATG and their lower back is straight as fuck and i also want to be able to do that

>>40939144
Fix your pelvic tilt

Just discovered the powerlifting room at my gym
Added 20kg to my squat in just a day holy shit

>>40939144
Box squat

>>40934376
Lmao, how did it go?

>>40939144
Hard to say without seeing you squat, but the most important thing is to try and do every set with the best form you can manage(with weights you can handle). Secondly, if your feet are abnormaly close together or far apart it becomes a problem since you either have to fold a lot to get deep enough or you have to have very good mobility for a wide stance to work. Third, if you go down to fast it becomes harder to keep tight and have control over your body.

How the fuck does one even contract the spinal erectors in the lumbar? Does one actively do that? In the squat? In the deadlift?

I can only do it while standing up. and it makes my lumbar arch a little more, so my ass sticks out. I cant imagine that you would want your back to be that way?

i think my wrists/forearms are damaged. i lift and then i use a computer and type and use a mouse and although those are very low effort, the repetitive movements add up and lead to a lack of recovery. ive tried to use a computer less but it hasnt worked. i think im fucked

So many fake nattys about the line for what is natty and not is starting to blur.

Are there any decent looking and strong nattys on here?

>>40939982
Fil, Virtus, Leansly

>>40939982
bryce blom

>>40940082
post pics of Virtus

File: Zydrunas epitomy physique.jpg (235KB, 480x547px) Image search: [Google]

235KB, 480x547px

>>40939982
pic related is my favourite natty physique, not a powerlifter anymore though

>>40940180
Don't have any on my new phone, really should move all my shit to it already.

File: virtus.jpg (171KB, 697x1084px) Image search: [Google]

171KB, 697x1084px

>>40940180

>>40940266
>anon, why do you have pictures of big men on your phone?

>>40940300
Is he really natty? Bunch of people here said he used to admit gear and uses insulin or some shit.

>>40939868
Tore it open a bit more. When I read your post, tho, I starting picking at it and tore the callous up and grabbed a nail scissor and cut it off. So now I've had this callous tear open last week, then tear around it this week, and now tear open some more.

File: 1467564747930.jpg (175KB, 1536x2048px) Image search: [Google]

175KB, 1536x2048px

>>40940347
Yes he's natty, do you think this is the face of a cheat?

>>40940347
he has admitted to doing once cycle of prohormones in the past. he also injects insulin for diabetes but I don't know how the mechanisms work, I just know it's the most anabolic hormone in the human body and bodybuilders use it so it must do something

>>40940347
He's on the slin, but it's WADA approved because he needs it to live.

>>40940347
He uses insulin because he is a type 1 diabetic lmao

>>40940439
>>40940433
>>40940418

Does insulin as a diabetic improve gains?

>>40940493
new

>>40940467
I assume you can get some benefit by controlling the timing/amount yourself to maximize effect based on recovery and food. No Idea how much though.