/plg/ powerlifting general

>>40953060
Need recommendation on upper-body routine until my lowback pain goes away (1 yr ago herniated disc). What do you think about:

A
BP 5x3 + 2 sets amrap
CGBP 3x5
Tricep extensions 3x8
Curls etc.

B
Squats 5x5 70% 1RM
Pause Squats 3x10 light
OHP 5x3
some assistance

Also added in cardio days with goblet squats and ab work (ab wheel, dead bug etc.)

>>40953077
Why don't you do some machine rows or seal rows for your upper back
You shouldn't completely cut out every movement that involves your lower back, you should ask garagebro for herniated disc rehab he's really knowledgeable on the subject

>>40953077
chinups and supported rows?

back extensions and reverse hypers might help your back recover

>>40953124
>>40953127
Thanks guys, much appreciated.

I am so fucking done with low bar squats. I'm never going to be a fucking competitive powerliftinh anyways, and it always feels like it's going to fall out of my shoulder shelf and like I'm going to fall forward and snap my fucking spine

We /highbar/ now

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Got busy after I posted before but like i said 4days out

Do you think getting video/photos (from the photographer that will be there) is worth it ?

>>40953400
how much is it

also that looks like a jewish girl I know kek

>>40953400
If you dont have anyone to video you then yeah, you should definitely have video of your attempts

>do a set of 13 with literally just 2 pl8 after main squat sets on Sunday
>haven't done more than 5 reps in god knows how long
>legs are now extremely fucking sore

I'm maxing out on Saturday, should I just not squat till then? I've been accumulating a ton of fatigue over the past few months anyway

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>>40953400
what are your openers you goober
>Do you think getting video/photos (from the photographer that will be there) is worth it ?
see if they'll be posted online first and just deal with a watermark. otherwise go for it. they do get good pics though (pic related)

Why would Candito just give up on solid income? I don't get it.

He could just bust out a video every week, maybe document his recovering process, or whatever. But nah, he just goes completely silent, wut.

>>40953487
A E S T H E T I C

E

S

T

H

E

T

I

C

>>40953510
there is no recovery process to document

hes done

>>40953487
Do you have to buy your own singlet for a meet?

>>40953531
its like pe class in school. if you dont bring your own, you have to use the smelly old one that doesnt fit

https://www.youtube.com/watch?v=Yi3WkV8C93I

How to avoid this - can't even see back rounding or all, he just attempted something maximal and failed it. Wth.

>>40953525
How do you know?
And why?

He could just lift casually a bit more, no? Maybe turn it into BB a bit more, anything lifting related would keep his channel alive.

>>40953510
Doesn't he still post on Instagram?

He has videos of him lifting still, there is one of him repping 320lb for 3 on bench from 4 weeks ago.

>>40953569
https://www.instagram.com/p/BR_uQ6AgrXm/

>>40953548
How to avoid failing? I dont understand your question

>>40953548
Lift in a full power rack with safety bars, dont do 1rm and dont grind reps.

>>40953548
Reason he failed was he simply wasn't strong enough to push the weight

Reason for injury was possibly just bad luck/genetics/previous wear on discs and this was just the straw that broke the camels back

>>40953525
can somebody aware me on this? He won't compete anymore because he fucked up his foot?

>>40953531
Yes, or borrow one.

I have hurt my left hip flexor a bit. I tried just squatting a bit less and really careful for the last week but it's not working out as intended. When I get to my working weights I subconsciously shift my weight away from my left hip to my right one which fucks over my whole squat and causes my left hip to impinge, further aggravating my hip flexor. I don't want to deload any more weight because the reps already move really fast and the weight gets too lite. So I figured I will replace squats with lunges for 2-3 weeks. They feel good for my hips and will allow me to really hammer my legs. I'll periodize them like I would for my squats ( I run blests late novice program).
What do you think about it? As I recall Filip did something similar when he had his si problems.
Thanks friendos.

>>40953425
Thats a guy btw kek and its 50 for vid 45 for photos and 90 for both

>>40953430
Yea thats what i was thinking idk if id get good video of it desu

>>40953487
Openers are 230/120/230
And yea i dont even want to think of the countless memes i could make with them

What are the deadlift sock requirements for USAPL meets? Can I just wear any old pair of long socks?

>>40953592
How to avoid popping a disc during maximal attempts when you don't even have form derivation
>>40953611
You'll have to 1RM in competition though - the whole activity is based around 1 RM's?
Safttybars would not have helped either, because he simply popped from trying to move the weight up, not from bailing it.
>>40953613
Sad. This could happen to everyone ITT, its so random and uncalled for.

>>40953618
I think that is a good idea, try doing light bodyweight squats if you can in the meantime to not forget the movement pattern

>>40953660
Be lucky, make sure to not neglect your lower back and core accessories.

>>40953634
What are your maxes now frog?

Squat same as deadlift, you got short femurs or something?

>>40953548
He literally said he got injured as he jumped forward.
Had he simply used a rack with safeties he could've carefully but quickly lowered the weight without needing to explosively try and jump out from under 500lbs on his back.

>>40953634
>In it for the memes
Good lad

>>40953634
Id just go for the vids. photos seem a bit of a waste imo

>>40953670
Yeah, squatting light is no problem, I just can't squat heavy enough to really train.

>>40953660
>not from bailing it.
he said he hear a pop as he bailed...
Oh I just saw on his channel he's on TRT too. Roiders are always way more likely to get injured because their muscles are able to handle weights that their skeleton cannot.

>>40953680
250/129.5/243
are my skill test maxes
and yes 15.5in femurs @5'9

>>40953706
eh ill see later what i decide

>>40953717
Then just do light squats so you don't forget how to squat right and stick to lunges for your main volume for two weeks

>>40953475
Pls respond

>>40953870
how do you measure femur length

is it hip crease to the top of the knee?

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yea pic related

oops
>>40953907
>>40953919

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>>40953870
How are you so damn strong

fucking femurlets, 20" femur masterace

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>>40953961
i believe in you anon! Get stronger!

>>40954035
Honestly what is your secret? Good genetic, good diet or just having good training from day one?

You could probably set a new world record or at least nationals.

>>40954053
he's a talent freak there's nothing more to it. 17yo kid squatting 250kg at 76kilo what even is that

>>40954053
i think its a mix of perfect conditions
like
starting at puberty, starting with good programming and programming well though my training, being a shut in (with a home gym), training harder then i think i can , and just having really good genetics

>>40953060
Should i squat olympic style high bar or low bar if i can do both with same weight and difficulty?

>>40953870
How have not get banned yet even though you're underage posting? Not even mad just genuinely curious. Do you blow the mods or wat

>>40954621
because he doesnt say his age
he has in the past and got banned and just appealed it lol

>>40954335
you forgot your secret ingredient :((

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>>40954500
Bump

and

Have some thicc for your trouble

>>40954500
lowbar if you wantto look like a cheating homosexual faggot fuck

>>40954648
>>40954500
Are you a girl or just a faggot?

big globs of shit is evacuating my asshole as I type this message, must be last nights pizza

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>>40953930
it was kind of hard to because of >muh obesity, but mine are around 15 @ 5'9. squats my best lift. it all makes sense now :)

>tfw chad genetic

>>40954335
Not so fast today finished 2nd day of inflated c6w/sheiko and workouts are easier than I thought. I'm after you frog.

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This is the man SEAN and PAUL fell in LOVE with

Ahahahahahahahahahahahahahah

>>40954863
you just left your family there eating their cultural curry while you went out and got a pizza?
rude

>>40955504
Nice projection Dino

>>40955527
See
>>40955490

This is trappy, I have proof if you want it.

>>40955563
i dont care about a bearded hobbit, never did, never will, stop projection dino

>>40953510
He's making money coaching now

And he said he has no interesting material to drop, but if he does he will return to posting on YT. Still posts on instagram and shits

>>40954035
can u reply to me with this too

>>40955594
You miss your princesa? :(

>>40955527
im just going of what you confirmed the other day

>>40955627
>>40955626
Okay Dino

>>40955563
this post is rafael

>>40955647
>okay
so we are back to confirming your cultural heritage?

>>40955666
So we are back to confirming you're dDino?

>>40955666
>>40955688
trips confirm
what is your pajeet name? time to come clean

What do you guys do for mobility? Trying to front rack seems so awkward for me

>>40955781
why would a powerlifter need mobility? to waddle over to a squat rack and either lay down on a bench, pick a barbell off the ground or bend your knees so they meet your hip joint?

>>40953060
What is powerlifting?

>>40955806
>>40955697

Fucking fatigue, I dropped a 90% single today. Got pissed and walked out of the gym

>>40955781
Ever thought about stretching?

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>>40953060
pic related its me

>>40955816
competitive ego lifting

>>40955816
Competitive artificial reason to live

>>40955816
Its for literal retards and cripples (see: special olympics and paralympics)

for people who arent crippled or mentally retarded theres weightlfiting (see: olympics)

powerlifting is an activity that combines the leveling up aspect that is characteristic of rpgs and mmorpgs with physical fitness.

>>40956093
Dont be an faggot

i finished c6w last week and maxed my bench thursday, deadlift on saturday and am wondering if i should do squat today or just deload till next wednesday?

>>40956373
You should inflate your maxes and run next cycle without deload.

>>40956438
i always inflate my maxes by 5-10

>>40956446
you think i should just go start another training cycle today instead of maxing and deloading?

>>40953611
>>40953690

Yes, dumping squats off your back is stupid. Squatting outside of a rack is stupid. Squatting outside of a rack without at least two competent spotters is enough to put one in the running for a Darwin Award.

>>40953652

Some old bitch was nitpicking mine because they stopped an inch below the top of my shin.

No fucking clue where I'm supposed to find socks longer than goddamn baseball knee highs, but the refs out on the platform didn't care a whit regardless.

They need to care less about what socks people are wearing and more about the ludicrous amount of baby powder my fellow lifters/imbeciles were throwing around the "backstage" area. That shit is goddamn slippery when the piles of it get on your shoes.

>>40956446
good, this is how you make gains

>>40956464
yeh putting my actual maxes feels too easy

>>40956462 ?

>>40954500

Squat low bar because once you start actually doing that, you'll be able to lift more and get stronger that way.

https://www.youtube.com/watch?v=FKSDcS8pU68

>>40956482
i think thats what im gonna do because it actually gives me a fuckin purpose instead of feeling like im spinning my wheels on a deload thanks senpai

about to start a new program that calls for a deload for the first few weeks

Thing is, I already deloaded my bench a few weeks ago and hit a new PR this week

Should I go ahead with the second deload, or just progress bench normally?

>>40956495
that dude has more alpha in his toenail than i do in my whole body

Has anybody here had experience using a leather punch to put new holes in their belt? I'm just wondering if a cheap $8 one can punch through 10mm.

My cut has caused my belt to become too small. I don't fill it out even in the smallest notches.

yeah youll be fine my sister rides horses and punches hokes through much thicker leather than what belts are

>>40956758
>>40956675
oops

>>40956758
hhaha yeah your sister rides me like a horse too if you know what i mean then we get kinky with leather straps and shit too lol i fucked your sister

>>40956463
Do they need to reach your knee or what? Also can it be any old brand or does it have to be something specific?

https://www.youtube.com/watch?v=j9xRgvBwqNY&feature=youtu.be

>>40956787
lol nice one haha

Damn haack is balding so badly right now

stopped to shit before the gym and its taking forever

>>40957278
really makes u think

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>what should happen if Gullander came home right now?

>>40957325
Wait what
He actually got his oneitis to be his GF?

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>>40957293
2 days ago I had coffee before gym
had preworkout immediately afterwords and I'm currently sensative to it (haven't used it much recently)
got the gym and ended up having to shit (of course, coffee)

>mfw need to shit gets urgent very quickly
>mfw headphones in listening to slipknot
>My eyes are red and gold, the hair is standing straight up
>This is not the way I pictured me
>I can't control my shakes
>How the hell did I get here?
>Something about this, so very wrong
>I have to laugh out loud, I wish I didn't like this
>Is it a dream or a memory?

>>40957400
what about that pic implies they are romantically involved?

>>40957420
Fil being in nothing but his tight briefs

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>>40957278
There is NOTHING wrong with balding

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You will never be a succubus witch who seduces Frog to steal his gains.

>>40958051
>not wearing the full daedric set

>always pull conventional cause muh pride
>finish all my diddles
>try sumo cause why not

lmao im 5'7 and have long arms, the bar has to move like fucking 6 inches its basically just a back lockout

i finished my program last week so im just gonna find my sumo max i shoulda done this a million years ago

>>40953400
lol sterlock

>>40958318
also i started doing olympic squats clarence style and now i forgot how to squat lowbar send help

>>40958403
Are you the same faggot who thinks clarence style is just pause atg? Just call them pause squats faggot clarence didn't come up with them.

>>40958479
what

people know what that is when i say it whats wrong with that

>>40958512
It sounds retarded because it's not some variation of squat that's unique it's just normal paused squat which he does because of knee injury. Also makes you look like 12yo fanboy

>>40958545
ok ill never reference him again so you never get angry

>>40958550
Thank you :)

https://www.youtube.com/watch?v=dv13gl0a-FA

>>40958561
no problem nigga i cant wait to test my sumo max tbqh even though i look like a total faggot when i pull it

>>40958683
I know how you feel I'm 5'6" and I know I could sumo shitton more than my conventional, but I also have some dignity left.

>>40958695
>having dignity

sorry but thats not really for me

i can pull 425 conventional so who knows what i can do sumo

>>40958708
before cut I managed 185kg so almost the same after the cut it was 180. I also can sumo with belt, but with conventional I can't set up properly with belt so I bet I could add at least 20-30kg in a week or two if I just switched.

>>40958749
yeah my belt just hurts me when i pull conventional but sumo im more upright so its good

im gonna do it saturday but hate waiting

>>40956800

I guess you'd be 100% set if they reached your knee.

The brand on socks doesn't matter. I used the ones I played rugby in that I got from a Hibbett Sports in 2013

>>40958051

Where do they get these morbidly obese refs?

The head ref of the morning session of my last meet was fat to the point of being crippled, and was also a prick.

>>40958819
>USAPL

>>40958819
>>40958805
>me me me I I I
Goddamn attention whoring trips nobody cares about your socks

I can squat 3x5 81kg right now and I'd like to be able to squat 150kg by the end of 2017. Is it possible?

Yes more than achievable

>>40959052
yes

plg pls respond

>>40953077
Youre fucking up if youre not fully recovered in a year. Find a good physio.

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>>40959382
hi

hey niggas when should i go to the gym tomorrow

>>40959417

this is the funniest thing i've seen all week

literally a warcraft dwarf

Hey lads, fairly weak but i hit 110 pounds on ohp with ease but couldn't get 115. Did i just tire myself out or is there something I'm missing?

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>>40959435
yw

Oh god I miss my princesa.. :(((

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the gf

dont even think about busting a nut for her

>>40959549
Nice tits.
And don't worry I won't bust a nut for her. I'll bust one in her. Don't be upset though. She'll have no say in the matter, thus she'll be blameless.

What do you guys prefer between weighted chin-ups vs weighted pull-ups?

At 83kg I can do weighted chin-ups with 16 kg 3x8, but only 10 kg 3x3 pull-ups.
Should I just keep training what I'm already good at to get even better? Or should I do the pull-ups?
(doing C6W btw)

>>40959565
I have no doubt in my mind she would overpower you.
Bitchboy

Managed to grind out 200x4 on c6w deadlift skills test. Felt awful as I had to switch DLs to today after squatting maxes Monday with glutes killing and not used to lifting early morning.

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>>40959549
>>40959549
>dont even think about busting a nut for her

don't count on it buck-o

I've been gearing up to fap for like 5 hours now, and that's some thicc titty source right there

>>40959586
Cute.
But you'd be wrong.
I'd have her on her back her knees behind her ears my mouth on those fat tits and my massive cock balls deep in that cunt you could never satisfy.
You can have her back after I'm finished.

>>40959590
sauce?

>>40953548
don't go for pr's without safeties or spotters.
I you do, you're asking for it imo

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>>40959606
found it in plg

>>40959417
manlet

>>40959600
right after you post about it on an anime image board?

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>>40959704
thanks

When should I go for my first meet? I've been training for a year now and have a total at about 1000 lbs. I'm still working on form (started wider stance for squats and sumo which is helping) and improving lifts every week. Is there any point in going to a meet before 1500? Will I get btfo by 14 yr old girls?

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>>40959733
>ywn count every step make with her

>>40959710
Yes actually.
Location? I want to meat her. I'm sure we'll have a lot of fun and interesting things to say to each other.
Like..Oh god and No and Don't and Stop and No, don't stop.

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>>40959746
just go!

seriously, if you want to go go! compete on your own terms. the point isn't to win, it's to start accumulating experience. sooner is always better as far as getting competitions under your belt

>>40959756
extreme sadness.

that ass is sooooo fucking thiccly delicious. If there's one thing on this earth that I think I love more than anything else, it's thicc legs and ass on an athletic woman

shit literally makes me go primal. Want to just smother my face with that shit. Big ta-ta's are nice, attractive faces are great, but it's all for naught if there isn't a giant rear end to plow

>>40956463
>powerfats actually believe this

If you are training with bumpers, then there is literally no reason to have spotters except on max attempts that you aren't certain you will make.

>>40959790
I'm too scared to dump the weights behind.

>>40959746

Just don't be that retard that bombs out because he can't follow simple commands.

>>40959790

If you're squatting properly, you're squatting lowbar, and cannot bail the weight safely from that position.

I understand the point of squatting from a "stand" instead of a power cage or the like for competition, but if you aren't using safeties for any remotely heavy weight, you are a fucking idiot and deserve the bad things that will happen to you.

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the time is approaching senpai

>>40959578
>What do you guys prefer between weighted chin-ups vs weighted pull-ups?
Neutral grip tbH, but I like to vary between the three.

>>40959896
Wow, what a nerd, low bar squatting. I bet your legs look like turnips.

Nah, I was shitposting a bit, mixture of making fun of feds that don't use monos (and therefore safeties) and making fun of people who give a shit if you dump or not. Powerlifters generally shouldn't be bailing in most cases though.

Squat bars are too stiff and get dicked up when dropped, and bumpers take up a lot of space on the bar unless you are using steel insert bumpers (which you probably don't go to a gym that has). It's also a pretty shitty use of 25KG bumpers to squat with unless you are a Weightlifter. Typically powerlifters normally train closer to failure and actually grind in training somewhat frequently.

Generally speaking dumping makes sense at Weightlifting gyms for Weightifters, and people who squat high bar who choose to lift at Weightlifing gyms.

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>>40959983
>>40959578
also interested, is there a variation that has the best carryover to powerlifting or should I just do the one that is most fun? (which is chin-ups)

>>40960090
I'm not sure there is. Marcel seemed to prefer sternum pull-ups, the chinese tend to do behind the neck.

In my opinion, you're best off varying between the different options weekly or monthly, to keep the stimuli slightly changing.

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I can't help but be in love with madi

>>40960175
Its a tranny

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>>40960180

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night or morning

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>>40960194
GUTEN MORGEN

technically its evening for me but w/e

Best (power)lifting instagrams to follow for inspiration?

>>40960259
be yourself

How to deal with "that lolfed guy"? He was being a dumbass and i trued to grapple him so he swung at me and then ran.

>>40960380
huh

>>40960380
Tell him to stop being a cunt
Alternatively convince everyone else at the gym that he's kinda a dick and that they should boot him
Beating his character will just make him sperg up an edgelord that wants to "best" you.

What is the style of progression when you work for example in 3-5x12-15?

You start at 3x12 just keep repeating the same weight until you reach 15 reps across all sets and then add a set and repeat until 5 sets then drop back to 3x12 with heavier weight?

Is anything wrong with this progression for accessories?

Best way to progress weighted chinups? I train them twice a week and ideally I'd like to use the same rep range both times but idk.

3x5 twice a week will not fucking work at all. I'm stuck at 20kg 5rm. More sets? 6x6?

>>40960563
One day with higher volume and lower weight.
One day with lower volume and higher weight.

>>40960563

do what >>40960589 said.
I do it also. One day I do 3x5 with max weights, other day I do 3x8-12 with a bit lower weights

Is 2x8,1x8+ on Mon and 2x4,1x4+ on Fri a viable way to progress squats as a beginner/intermediate?

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>>40960548
>You start at 3x12 just keep repeating the same weight until you reach 15 reps across all sets and then add a set and repeat until 5 sets then drop back to 3x12 with heavier weight?
For example, yeah.
>Is anything wrong with this progression for accessories?
No, but you could consider waving the amount of work a little different.

>>40953870
That's nice man, didn't know that your squat is 250.
240/150/265 here, but bw is 101kg (I'm not fat, just 6'4), so nothing impressive. But improving fast.

>>40960196
>>40960233
>>40960281
>>40960333
Stop spamming

>tfw want to use Israetels techniques for maximum hypertrophy

>literally 0 idea how to program or apply it

I just want disgustingly big arms/forearms and back ;(

Not directly training arms much has really fucked me up good

Couldn't one program pull-ups just like bench for example?
So copy a bench program 1:1 and do that for pull-ups too? Same rep ranges, same percentages and same linear increase?

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Has anyone here owned Strength Shop equipment? How was it?

I'm thinking about finally buying a lifting belt and they seem decent and are IPF approved. Especially interested in the standard single prong lifting belt.

>>40961817
I have the lever belt but I don't use it much, seemed fine when I used it. Just kinda cheap but I guess that's what you get when it's made in Pakistan iirc

>>40961817
you get what you pay for
Just buy a titan belt or something

>>40961468
Wouldn't work, lats are usually weaker and need more rest

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>>40961817
I've had their 10mm lever for a few months. Can't fault it for its price, one negative is that they do become less stiff over time. My friend has got one a few years old and it's entirely floppy now.

>>40953060
calling out GARAGEBRO are you here man? pls

>tfw have a bulging disc because of rack pulls I never used to do before
t-thanks sheiko

>>40961468
it would work

t. someone who can do 45kg weighted at 87kg for 3

>>40961817
had a lever,
cant really complain i just didnt like that it wasnt leather and they used to be cheaper when i bought it

also im fairly sure only the levers are ipf approved if that matters for you

>>40960090
powerlifting: i weighted chin 100+ ...still no taper and shaped like a refrigerator

>>40961963
What exactly is the problem with that Tbh

Tank mode is aesthetic

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>unfuck my sleep and diet up
>consistently add 2.5kg a week to my DL for almost 4 months now
World record in a few months at this rate. Stay tuned.

>>40962029
yea fast progress lasts forever right

>>40962029
#takewhatsyours

>>40953060
>can't squat
>can't deadlift
>can't ohp

how to add BP on LP routine?
A - Bp
B - ???

>>40962061
B: More bench

Bro-tip: Bench only lads do like 2-3 distinct bench variations per session

>>40962079
Oh also most of them do at least some squatting, can you not squat at all or can you handle some light squats like ~60% at most

>>40961963
P-pics?
But, seriously, when you say 100, you mean pounds? And for 1rm I assume? That's pretty good, assuming you got a decently high bodyweight.
Maybe you just need to up the volume on your chins to gain mass and lower the intensity a bit?
But aside from aesthetics you benefited from weighted chins?

>>40962005
Bear mode is best mode.

>>40962029
>he thinks this will last another month
How much you lifting?
I bet you will hit the end of eatly intermediate progression pretty soon now.

>>40962098
Thanks man. I can box squat only, I can't reach parallel (herniated disc won't let me).

What about BP and Floor Press, or BP and CGBP?

>>40962061
can't or won't?

>>40962120
Can't. L5/S1 herniated and basically locked up my hamstrings, can't go parallel at all (and I did dynamic stretches + have sq shoes).

Tried all kind of stances, I can go parallel on front squat but hurts like hell so I rather won't go heavy on that.

>>40962118
Do whatever variations that you prefer or that addresses your specific problem areas, I can't really tell you much about that.

Ok, you could do box squats with light weight, the key is to be explosive so as to develop stronger leg drive as far as I understand, could also be substituted with leg press if keeping the bar on your back is a huge problem. How is your arch influenced by this problem?

>>40962201
>How is your arch influenced by this problem?

In a nutshell, I can't do proper hip hinge without pain (disc starts to "signal" me).

That's why I can't reach parallel - unless I bring knees way, way forward but that might be why I can front squat.

Would this work?

A
BP 8x3
Paused BP 3x5
DB BP 4x6
+ assistance

B
Floor Press 8x3
DB Row 3x5
+ assistance

I'm ok with lots of volume and I added goblet squats to fix uneven squat (that is the culprit of herniated disc, I lean to one side)

>>40962261
forgot to add, I'd add in light Box Squats at the end of each workout

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>wake up, check plg
>norse has been qt spamming
good morning everyone

>>40962261
>BP 8x3
>Paused BP 3x5
This is silly, all competition bench presses should be paused :^), replace with something different, I'd say incline press perhaps.

Also for B, I'd do board presses instead of floor presses, otherwise looks good.

>>40962311
Thanks, actually I was thinking like 3 second count on that Paused BP

Can't do incline unfortunately, fucking disc again

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guys,

can someone provide me links to all the pirated SHEIKO programs?

thanks

>>40962365
https://docs.google.com/file/d/0B-OUX-2XGEMgaUhGQjd6emdFYWs/edit?usp=docslist_api&filetype=msexcel

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>>40962347
>actually I was thinking like 3 second count on that Paused BP
You should be doing this on all competition bench press reps.

t. Norwegian man of gains and bosu balls

>>40962387
thanks

>>40962399
3 second pause seems a bit excessive, no?

>>40962566
I think it is a good measure to simulate a press command, at least a slow 3 count.

I havent squatted or deadlifted in 6 months. I have a middle/low back spine injury but i dont know what it is. If i do a decompression stretch, i hear a pop and feel my spine like lengther out right where i always feel the pain. It hurts randomly, and also whenever i lift something heavy or bend over. Does anybody know what this could be? How to fix it? Im 18 i want to be able to do shit for the rest of my life.

>>40962633
disc issues most likely, why didnt you get your shit checked

>>40962708
I talked to a chiropractor and she wants me to get it x-rayed. But i dont know if my parents will want me to because my sister just got in a car crash and fractured her spine and theyre super busy with her plus medical bills i think

>>40962768
>chiropractor
Go to a real doctor. Medical imaging won't hurt though.

>>40962768
I'm that guy from above w/ herniated disc, MRI is your best bet. Fuck chiropractors they are a meme, it's much better to work with competent physio

>>40961817
Only the StrengthShop lever belts are IPF approved. I had a 13mm single prong belt from them. Quality was decent for the price. One thing I noticed was it seemed to slacken as a session went on. As in it felt stiff on my first set of squats, but as it warmed up throughout the sets it felt like there was more and more give in the belt.

just benched 175kg closegrip

https://youtu.be/MkH89A4PdoE

>>40962633
>6 months

i herniated my L5 and got back to pulling 300kg in 9 months, and that was after not being able to move my legs the day after and being told by a chiro id never lift again

>>40963085
>i herniated my L5 and got back to pulling 300kg in 9 months, and that was after not being able to move my legs the day after and being told by a chiro id never lift again
is this real

I got diagnosed with a bulging disc today, had shitty form on a 200kg diddly

Can you tell me what you did to get your shit healed?

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>>40963143

>>40963143
>Can you tell me what you did to get your shit healed?

i should really make it a copypasta ive said it so many times now

regular osteo visits
massage
decompression work, hanging from bands (youtube donnie thompson lower back)
mcgill lower back protocol every day
tons of hyperextensions
loads of stretching and lax ball work
lifting, building up slowly

>>40963085
Ya the thing is ive had this as an underlying injury for at least 6 years. Its not going anywhere. I think ill do what someone said and go to a physiotherapist and see if they want to do an mri or something

>>40963160
the disc injury was 2 years ago, i went on just over a year ago

maths...

>>40963166
Hey man, any advice on posterior chain work since I can't do hyperextensions and don't have access to reverse hypers?

I'll do light Box Squats 3x week and goblet squats during cardio days

>>40963307
how can you not do hyper extensions?

they are like the only 2 that are traction based, ie decompress the spine, good mornings are just going to stress the lumbar

>>40963340
I can't do full hip hinge at all
L5/S1 herniation

I tried today, I can't go down at all - if I do it starts to lockup at the L5/S1 or SI joint

I had good mobility until reherniation (on seated cable row lol), but now my hams are completely locked up by the disc

>>40963340
>>40963362
also I did spend prob 25mins on warmup, rolled hams, glutes, etc., hip dynamic stretches and everything else I can think of

>>40963362
then you go as far as you can and push it a tiny bit more each time

i had such bad sciatica it felt like i was being electrocuted, and my calf/ham/glute didnt work for about 4 weeks, i couldnt stand on my toes on my left foot

i pushed because i didnt want to stay down, i found a good osteo who understood what i wanted and worked with me to set limits, but i didnt once say i wouldnt or couldnt do something

>>40963362
When I had my L5S1 bulge I couldn't do hyperextensions either. Not due to hip hinging though, I could manage that just fine, hypers just made it hurt like a bitch a couple hours later.

Every time I read about somebody's injury I get scared as shit. What are all the methods possible to not let this happen

>>40953060
did isley leave plg?

>>40963390
>>40963406
Thanks guys, much appreciated. Do you also know any drills to fix uneven squat? I've been searching but couldn't find anything except goblet squats. I lean on one side, that probably caused spinal rotation and how I herniated disc.

>>40963028
Noice

>>40963431
1. Use good form
2. Be lucky

Number 2 is the only true way to ensure you won't get injured.

>>40963466
Could have one side be tighter than the other, uneven leg lengths, etc. No way to know just from your description.

>>40963461
We all did

ded thread

alive thread

Comatose thread

Ok guys I need recommendations

>About to finish school for 4 months
>Will literally be bulking and doing nothing for months
>Homegym masterrace

It seems that I can pretty much make my recovery perfect and have infinite time.

What do I do for max size/strength gains in these 4/5 months?

Do I stick to what I'm doing right now just 3x week fullbody cuckols?

Do I lift 6x a week in a PPL style?

Or is there something else? Srs advice only pls.

4-5 months of perfect food, sleep and ability to lift whenever I want seems too good to waste on what I'm currently doing?

>>40964792

What are your time training, bodyweight and lifts like?

>>40964792
I ran TM for a year when I was a neet eating 6000cals /day. bretty gud

bulgerian maybe if youre a fucking madman?

>>40964792
Fullbody 4-5 times a week, high volume in the competition lifts with lots of variations and some accessories done for high reps afterwards.

>>40964792
Get a job

>>40964792
Join the army you hippie

>>40964933
>>40964933

not the guy you're replying to but I'll be in a similar situation soon and I'm doing cuckols too

160lbs
225x8 squat
150x8 bench
350x3 dl

>>40965115
>>40964933
what could I do?

>>40965115
>>40964985

>>40963028
mirin' that bench and that garage gym

>>40965115
pls be in kgs

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Pay your respects to the KING.

>>40965187
>>40964985
Is there anything like this thats not for highly advanced trainees which already exists bc I can't program for shit?

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>>40965399
Not that I've seen, maybe because most novices do not need high frequency to progress.

Look up the Blest programs. They have a 4x/week frequency for SQ and BP. Any higher than that seems overkill for beginners desu

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>>40965492
Forgot link

www.blestcoaching.com/guided-template

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>>40965397
u r not me

>tfw trained after a 9 day hiatus
>every part of my body feels sore 2 days later
Aaaaaaaaahhhhhhhhhhhhhhhhhhhhhhh

>>40953634
Why is your bench so shit?

>>40965492
I've never seen this here before, am I being memed? I understand that from a strength point of view, 4x a week is pretty high.

Is it better to focus on hypertrophy for a few months on something that is 5-6x a week such as a PPL? Will the end result be noticeably different?

>>40965115
>>40965130
>>40964792

I'd do something like >>40964985, just a focus in getting bigger and stronger.

Anyone else here saying ow mine SI joint from squats

>>40965627

How do I go from 3x week to say 5x week full-body? I have no idea since I've never done it.

Are there any templates available for this?

Right now, I squat 3x, bench 3x and pull once a week. No idea how to do full body 5x without it being too much.

>>40965695
4-8 sets per lift per session
Keep most sets at @8 or lower
Do lighter variations of the lifts on some of the sessions to keep fatigue down, like highbar squats or deficit deadlifts
If you push yourself it eventually becomes neccessary to peak or put in some lighter weeks. You can start with 4 weeks volume and 4 weeks peaking.

Anyone ever have to deal with a Slap tear ? I have a minor one but it's stopped me from benching :(

>>40965695
1: Squat + bench
2: Deadlift + bench
3: Squat + Bench
4: Deadlift + Bench
5: Squat + Bench
or something similar? Using mostly variations of the competition lifts
Could do 1-2 of the benches as overhead work. Probably a good idea if you're just after general hypertrophy, along with some upper back and arm work each session.

Alternatively for lifting 5x a week you could do 3 upper body sessions and 2 lower body, like ULxULUx.

>>40965837
slap tear?

>>40960155

Someone tweeted this video at Stone Cold because of the noise of glass shattering after she threw a snatch through the glass door. He got a kick out of it.

>>40965900
Superior Labrum Anterior and Posterior. It's the injury you get from benching that isn't RC or AC joint.

>>40965695

Kinda like >>40965883, but I'd press and front squat on day 3. Like he also said doing U/L with 3 U days and 2 L days is fine too.

>>40960845
>
He is 77kg and fucking 17, he is world record level.

https://m.youtube.com/watch?v=goC9ZE_h4dA What type of workout is this the guy looks big I have never seen it before

>>40966221
I see how to split up, but I have no idea how to actually program something like UL or bench 5x a week. I like DUP but have no idea.

>>40966431
He's doing a hip workout it's not a fail I see it all the time

>>40966431
>>40966474
Your dumb as fuck if you think that's a hip workout that kids just fat and stupid

>>40966431
It's a arm workout that's used to shock the muscles

>>40966444
Keep it simple. Say you're benching 3x a week on this hypothetical U/L split. Choose some rep ranges for each day. I assume you'd want to do higher reps. You can then either keep the sets constant across a 4 week block and increase the weight each week in the block, or keep the load constant and increase the sets. For example:

Day 1: Close Grip Bench, sets of 12
Day 2: Wide Grip/Incline bench, sets of 10
Day 3: Comp Bench, sets of 8

Do that for 4 weeks, then start a new block but shift the reps down 2 on each day. So you'd be doing 10/8/6 instead of 12/10/8.

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>tfw the pressure is on

Talk to me about your training, plg.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>40966586
My foot just healed enough for me to be able to squat heavy. Gonna do some high volume high variation high freq stuff up until easter to get my work capacity back, then start up this years project momentum again.

>>40966431
Wtf is this

>>40966444
light heavy light heavy light heavy etc
On heavy days you do normal bench for lower reps
On light days either normal bench for high reps or variations for medium-high reps

i wish my dick was 3 inches longer

Shouldn't perfecting how brace the abs be the single most efficient way of preventing spinal injury?

I feel like my bracing is still kind of weak - when I deadlift for example I can brace very well and hard against my belt when I stand how, however as soon as I hinge my hips it suddendly feels a lot more loose.

>>40966731
I have a 8x6 and I'll never get to use it

Could be worse

>>40966749
>Single most efficient way
Only for the lumbar spine, ain't gonna do shit for your thoracic or cervical spine

>Hinge hips
You sure you're hinging at the hips and not arching your low back to stick your butt out

/plg/ I feel that I have a good bit of noob Gains after strong lifts, a shitty run on texas and half a year of /owl/ training. I was to start a more /plg/ program, narrow it down to 6 week candito or juggernaut 1.
Diddly 4pl8
Sqwaat 3.5pl8
120kg clean
80kg snatch for reference.
No idea of bench as I have not done it in a year or so

When running Sheiko intermediate large load would it make sense to do the first two blocks and then test maxes rather than running all 3 blocks if I'm not competing?

>>40967313
I think the first week of the comp block has you do a skills test/max out where you go up to 105% anyway. Could just do that then start the Prep blocks again.

When I'm fatigued or just tired overall, my quads appear to be the weakest link and fail before anything else. Anyone have any idea how I could fix it? Obviously too late in meet prep to implement something now, but after competing, I would love for my hips to not shoot back during squats just because I didn't sleep enough. Should I just hammer quad volume?

>>40967250
C6W with twinklex bench program or 3x bench program from 28 free

>>40966798
mine is 6x6, seems ok but im lonely so naturally i find something to blame

>>40967429
cheers mate, cant see to find anything on twinklex bench program and the 28 only seems like a vague guide, could i stick to the benching suggested or use kizen for chance

>>40967579
Twinklex bench spreadsheet is on the discord, if you don't want to join, here it is:

V1:
4x a week, do one of these each day:
5x10 @55%
5x8 @60%
5x5 @70%
5x3 @80%

V2:
Mon: 5x10 @ 55% with 2 singles at 2.5kg above last weeks 5x3 before the main sets

Tues: 5x8 @ 60%

Thurs: 5x5@70% with 2 singles at 5kg above the 80% weight afterwards

Sat: 5x3 @ 80%

Add 2.5kg to each day every week

Optional: do a fucktonne of upper body accessories

>28
>Vague guide
For squats maybe, not so much for the bench programs, its very specific on what you have to do. Candito bench is very sub par, it's unlikely you'll make gains, but not impossible. You'd be better off with better bench programming. Also regardless of your decision, going ham on upper body accessories will only help you.

>>40967429
Where you from man I'll suck your dick if you want
I'm not gay but I'm up for trying it

Hmu

>>40967622
just found actual 28 file, i was only looking at the pdf and not the excel file, also im a newfag so discord is a bit of a new thing. Thanks for help

>>40967649
https://discord.gg/MHtQc , it's in the pins

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>>40967731


>>40967731


>>40967731

I PUSH MY FINGERS IN-TO MY!

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Is mixed griped deadlift really bad? Today I got my first grip plateau on deadlifts with overhand grip. Im not using chalk nor straps though. Should I get the chalk first to test it or switch to mixed grip?

>>40966431
Derp