/plg/ - Powerlifting General

EYEEEEEEEEEEEEEEEEEEES

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NOTHING IS WHAT IT SEEMS

IT'S THE OOOONLY THIIING THAT

Reposting from last thread:
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?

>>40967799
Maybe isolate them????!!!

>>40967814
I was thinking that, but it's still bizarre that my quads take so much longer to recover than anything else, even being majorly affected by a slight decrease in sleep amount.

>>40967799
No idea, hammering quad volume makes sense to me but that's definitely a guess at best

>>40967832
do highbar instead of low bar till they are balanced

>>40967799
it depends. Aren't you at a 405 squat at a fat 225?

you might want to do a leg press once a week

>>40967858
High bar fucking sucks, I get thoracic erector strains when I do it, the rack position is uncomfortable, and my squat has a fuckton of forward knee travel, so it's not like my quads aren't getting hit a lot from my normal low bar squat

>>40967868
Hoping for 405 at my meet, bw is 220. My issue with leg press is that it can reaggravate my IT band friction syndrome, but I can try. Reps, sets? 5x10 at whatever feels good?

>>40967892
6x5. but it may not even be your quads. You mentioned your hips shoot back?

>>40967910
My hips shoot back because my quads feel too weak, or at the least, too tired, to take the the load. Only really happens when I don't get 8-9+ hours of sleep a night now.

>>40967931
are you timing your rest between sets?

>>40967910
>>40967931
Even from the moment I wake up, my quads feel stupidly weak when I don't get enough sleep. As soon as I wake up, it's very noticeable.

>>40967953
Yes, get anywhere from 5-10 minutes, depending on how out of breath I am, but I always have my eye on the time.

>>40967966
weird. it always helps to sleep more.

maybe try sleeping more before you go adding more volume in

>>40967892
>reaggravate my IT band friction syndrome
Sounds like you're just a GDE who doesn't want to try hard.

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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??

>>40968086
You have no choice if you ever want to deadlift heavy
Straps, hook grip or mixed. Those are your choices.

No, mixed grip isn't the boogie man, don't worry.

>>40968104
But what about imbalances and such? Im lifting for longevity and strenght in general though

>>40968118
Just use straps in training and then hook or mixed in comp

>>40968118
Very minor
You can always switch hands between reps or sets

>>40967931
>Only really happens when I don't get 8-9+ hours of sleep a night now.
hahahah holy fuck if I were you I would never lift. I get 5 hours on average and that's after taking melatonine and other sleep helping shit. Without those I'm lucky to get 3-4 hours.

>>40968020
I try but school can be a bitch senpai.

>>40968085
REEEEEEEEEEEEEEEEEEEE

>>40968086
Mixed grip + chalk is fine senpai, you're going to severely limit your deadlift strength and progress if you only ever do double overhand

>>40968174
Bench is barely affected though :^)

>>40968118
myths and legends

Yo faceguy, if i understood you correct on this "adding DB press to nuckols int x3 high":

You'd add to all sessions but would still keep CGBP on monday?
And you would have some difference intensity/volume/rep-scheme on the three days?

>>40967799
Focus on not making your hips shoot up during your next training period(most important).
Highbar squats
Could also try pause squats or pin squats(might be useful since you're forcing yourself to stay in the right position after the pause/touching the pins)

>>40968244
>First point
Believe me, I really do
>Second point
Ew, would SSB be a suitable replacement?
>Third point
Seems good to me too

>>40968294
It could also be that your back angle is to vertical when you go down, forcing your hips to shoot up because you're in a weak position when you bounce up.

I recently realized I was totally misinterpreting what hip drive was all about. Feel like such a moron but can't wait to see if it fixes my shit squat

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Is blueshoes alpha?

http://www.strawpoll.me/12685183

>>40968492
hes beyond alpha

he's beyond humanity

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>>40968590
Damn straight!

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Lads,sacroilliac inflammation is ruining my life.I am in constant pain and it has been like that for a whole year now,cannot progress on squats and deadlift and meanwhile 17 years old kids from my country deadlift 280 kg. feels bad man.

Anyone feels me?

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good night

>>40968492
Dat strained-stool looking form on the way up. Pretty great.

>>40968756
rehab it dummy

>>40968492
the sad thing is that hes stronger than a lot of big dudes at the gym

>>40969143
Is he really? he goes to a pretty strong gym...

>>40969223
at both gyms i went to 2 plates for 3-5 questionable reps is what a lot of guys do

>>40969231
thats not much better than big old blue!

>>40969259
yeah but blueshoes doesnt look like hes ever touched a weight

>>40969143
objectively false

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Alright so i need help, anyone else own adi powers? i like the heel when squatting but while stretching i grabbed the bottom of my shoe doing pic related and noticed in the middle of the heel its squishy but the outside rim is hard, is this normal?


also do you wear heeled shoes while deadlifting? am new to Pl and have seen some people do it

>>40969231
I'm glad I have /plg/ when I see guys squatting 60-100kg or everyone is miring my 150kg squat I would probably lose motivation to progress long time ago. Then I come here and see 17year old squatting 250kg and he reminds me how shit i am

>>40969281
>also do you wear heeled shoes while deadlifting? am new to Pl and have seen some people do it
something someting it's not optimal, you can deadlift whole wooping 10% more in flats. I deadlift in squatting shoes and don't care that much.

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>>40969267
False.

>>40969312
he wants to be sam hyde so bad its actually sickening

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>>40969267
Untrue.

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>>40969323
That's actually wrong

>>40969351
>copying his pose with the arm
>copying his attitude and humor
>copying his tank top down to the color

cmon nigga what else u want

>>40969310
thanks anon, ive seen people wearing them to bench is that just because the soles dont slip so much and good if your short to touch the ground?

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>>40969365
Sam Hyde isn't autistic. Blueshoes isn't either but people think he is.

That's a common pose.

Common shirt.

You're moot.

>>40969405
sure

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https://youtu.be/YmEONoUducM

>>40969372
Well I just wear them every day to gym. I don't own dozens different pairs of lifting shoes, also when I squat and bench on the same day I'm not gonna change shoes. Also it's easier to bench with heels up but banned in meets, so wearing squatting shoes allows you to keep heel a bit higher while also being legal.

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Is this /owg/?

Sam Hyde is a giant faggot whereas Blueshoes is a god.

t. Not blueshoes

>>40969459
reading not a strong point?

My left bicep consistently hurts after lifting. What do?

>>40969447
home gym here so i can wear what ever or take shoes off and go Socks or anything, just curious if anyone else has the soft middle part of the heel on adi powers, cant find anything online

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>>40969495

>>40969496

Are you supinating your left hand for the mixed grip deadlift?

norsie did you know missmiafitt had nudes leak?

>>40969714
nice

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>>40969716
her? i wants to see

>>40968492
I can't quite make out how much is on that bar....
How much is on that bar?

>>40969768
I second this notion

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>>40969869
i only know about the video of her sucking a dick

>>40967799
I unironically recommend long distance biking in a hilly area. My squat is my only good lift and I think it's cause of all the quad gains I made before I started seriously lifting due to the immense amount of biking I did.

>>40969107
I tried everything.rolling,chiro,Narcosans. nothing works for me.also information on this topic is very hard to find

>>40969973
>muh biking
>muh quads
Everytime I see legs of those faggots claiming they have huge legs because of biking they always look dyel as fuck.

>>40969768
>>40969869
>>40969925>>40969716

http://imgur.com/a/7xQRm

>>40970083
alright ill trust you bill, sounds like a trustworthy name

>>40969925
>fat woman ass
she's only one little debbie cake away from landwhaledom. she's hiding a cottage cheese store under those tights for sure

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>>40970103
Thick with some muscle

>>40967799

Belt squats are the best quad exercise for powerlifting.

>>40970103
Nah, that's a rock solid ass and really good fat distribution.

>>40970083
Huh, I thought she was a dyke. Guess I can put her in the test boost folder now.

>>40970160
Mia Sand aka Ciroc angel aka missmiafit
copy and paste that into xvideos and you will see her blowjob video its pretty good

christ i had a monster and its like 10x more awakening than preworkout

why the fuck is that

>>40970282
Never underestimate the power of S I P S

>>40970322
dude what the fuck do they put in this shit im tweaked on one monster with 160mg of caffeine

i usually take 300mg at least in a preworkout

>>40970155
I was thinking about either doing those or lunges/Bulgarian split squats. Thanks senpai

>>40970332
vitamines especially Bs

>>40970372
oh yeah

god damn i dont really like this

>>40970381
How come?

>>40970394
im just sitting around waiting to leave for the gym feelin tense as fuck

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ow mine heart

>>40969562
Sorry for crazy late response but i use hook grip

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>>40967731
Work schedule is only giving me energy for 3x a week, what is the best 3x a week program?

Also has anyone ever done a Total-Upper-Lower type program? I wanted to try one of those so I could at least do the upper and lower days back to back

>>40970963

Well, the obvious answer is shot then.

Do you do a lot of curls? Do you do a lot of pulls (not just deadlifts, but things like cleans or high pulls and the like)?

If your arms aren't straight when you start a pull, you could irritate your distal biceps tendon.

Though I've been assuming your pain is around the distal tendon. Is it in the actual muscle belly instead?

>>40971025
The pain is right at the peak. I do some curling if I have time after main lifts. I do power cleans and chin ups. Could those be the problem?

>>40970187
>36 seconds
I cant fap to this

>>40971105
>36 seconds
More than enough for me

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What's your guys take on how Sheiko should be ordered?
I just finished running 29-30-31-32, since I didn't even think about organizing it otherwise. Made some decent progress though. Finally broke my 4pl8 squat plateau. Gonna re-test my deadlift tomorrow evening.

I've heard some people argue for 29-37-30 but haven't understood the reasoning behind that argument.

>>40968118
DOH all the time for warmup sets to maybe 70-75% of max, higher if your warmups are mostly singles. DOH for "dynamic" work.

Straps when working above that for sets of 3-5 reps or more.

Competition grip (whatever that is, mixed or hook etc.) when working with singles and doubles above 80%. This will be a small enough volume of work that imbalances won't be worth worrying about.

>>40971392
Go to the Sheiko forum and download a new template, they've done away with the need for ordering the old numbered sheeeeeeiiit.

>>40971621
I'm feeling lost in the sauce when I go through that forum. It's so disorganized...

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Post your last rep face

>>40967799
paused ATG high bars helped me, as well as the cue of lifting my hips directly up while pressing my traps into the bar

might aso be a balance issue or losing tightness in the hips

Goddamnit plg sucks lately. You faggots are failing to entertain me.

>>40972245
yeh

oh mi godddddd i miss my princesa :(((( should i kill myself? :(((( babe come back pleassseee

>>40972245
If you want entertainment order a hooker faggot

>>40971073

I doubt power cleans are going to cause problems in the muscle belly of the biceps.

You MIGHT have done something to cause a very small tear in the muscle belly, but I would think it would be getting progressively more painful as you keep using it. It would also probably have shown some bruising, as muscles bleed when they tear.

>>40970995

>what is the best 3x a week program?

Texas Method

I've been gone for a year. Is /plg/ still good?

>>40973020
trappy turned out to be her ex boyfriend

I want to shit on rafaellos face and i dont care who knows!!

>>40968235
Considering the program already has isolations on Friday, I'm not sure you need to add DB press on Fridays. Mondays are high in volume as well and I wouldn't want you to substitute CGBP for them.
Add them on Wednesdays, 3-5 sets. If you do add them on any of the other days, do them with a slightly different incline. Slightly different rep ranges can be good too.

Why won't you do the four week cycle instead of one week only?

I found a new powerlifting gym in my city, I´m Argentinian. I´ve been so happy all week, I never thought this could happen.
thanks lads, you are shitposting powerlifting into the whole world

>>40973044
has the mong ever returned?

>>40973313
If the mong refers to Raff, he still lurks and posts, according to Isley.
If the mong referers to the actual mong, no. You can find his LOL stream on Twitch tho.

what is a good intermediate/advanced program?

>>40973356
sheiko
>>40970995
sheiko

/plg/ does anyone know where to get Renaissance Periodization templates for powerlifting? pls respond

can i do 5x5 forever and make progress?
im doing like 3x5 then 4x5 then 5x5 ect

Where do you guys looks while squatting? Straight ahead or down a little?

>>40973341
hows isley know raffaels posting habits

>>40973580
Down a little

>>40968086
>posts picture of alphadestiny
>somehow doesnt know the alphadestiny answer to his question

which is just to use straps. then train grip later

>>40973356
Candito 6 week

>>40970083
>>40970187
nice

>>40973580
Down

>>40973580
i look up

>>40968086
I use mixed for pretty much anything over 2 plate because I have babby hands and I've never had problems. My best is now 230 @ 85 bw

>>40973811
>not using mixed grip for every rep
shiggydiggydoo

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Need a good 3x a week bench program.
Any suggestions?
Currently plateau'd at 130kg. Want to finally hit 140

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>>40973964
>>40973811
>>40968086
Why use mixed grip?
Hook grip is better in every way once you get used to it.

>>40973580

Down.

>>40974120
how do you rate that plug?

>>40974120
I recently added 4 sets of 6 of regular BP @75% during each work out. Already feel the difference. Volume is the true answer to bench plateau.

I'm on Sheiko int large, btw

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is this ok?

>>40974120
What have you been doing?

>>40974283
b ecause it fucking hurts

>>40974362
Basically Texas Method with lots of accessories?
It's alright if you insist on doing the 3-day version, but imo the 4-day split model works way better. I got consistent results with it for over 5 months.

I used the one from PPST (3rd edition) on page 180-183.

Also, I prefer dumbell row over barbell. Better rom, less strain on the back and easier t okeep consistent form.

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

>>40972104
just get the app

>>40974466
thx

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Is this okay

>>40974660
seems a little low volume

>>40974660
don't forget to curl

>>40974394
no it doesnt

>>40974672
yeah it does

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>>40972333
>order a hooker

>>40973580
Forward

Opinions on the push press, thinking about swapping OHP for PP to improve my explosiveness.

>>40974848
If you do push press, power clean the weight first.
I do that and my delts have exploded in size

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>tfw embracing the permabulk
tis glorious

>>40974984
How much more weight can you typically do on a push press vs a normal strict OHP.

>>40974848
Take care. I had to stop after a few months because wrist pains. It also didn't help my ohp that much (I'd probably be lifting more if I hadn't switched tbf).

>>40975025
80kg push press, 60kg ohp are my numbers

powerlifting : the """sport""" for unathletic, unflexible manchildren

>>40975070
I can suck my own cock

>>40975070
>unathletic
i am the second fastest sprinter on my rugby team next to the 5 8
>unflexible
i am not flexible but i sometimes wish i could suck my own cock

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>tfw cutting for almost 3 months
>tfw ridiculously weak and lmaonoworkcapacity
>tfw still fat
r-r-REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

Can someone give it to me straight?

Does 6x week ppl with a focus on hypertrophy following lots of Israetel advice result in much more size than a general strength program of a lesser frequency? 3-4x

Back to twice a week boys, wish me luck. Deadlift day today.

How do I make my arms thicker

From the side they are wide and thicc

But from front on they look like a fucking childs arms

I HATE THIS

>>40970083
She's danish though, so why is that dick cut? Does she live in the US?

>>40975370
You do realize that the foreskin retracts when you're erect?

>>40975389
looks cut to me

>>40975418
It's impossible for you to say, mine looks pretty much like that when fully erect too.

>>40970083
I hate sluts, they're the most unattractive type of women.

>>40973580
Forward or maybe a liiittle up. Helps me keep my back extended and not collapse forward.

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>>40967731
My squat went from 95kg x5, to 85kg x5, deloaded further to 70kg after geting the flu.

I did 72,5kg last day x5 for the first set (it was rough), then next set I put on some hype music and did 10 reps, what the fuck is going on? Am I just a bitch? I'm suspecting that those fuckers on reddit telling me to avoid going to failure have fucked me over, I used to go to failure 70% of the time I squatted before.

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>squat in flats
>no buttwink
>squat in wl shoes
>ROM INCREASES greatly
>buttwink

PLEASE HALP

>>40975580
>am I just a bitch?

yes. eat more and try harder and one day you might not be

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>>40975617
Could you elaborate on "try harder", I dont know what the fuck it means, am I suposed to go to failure? That feels like the "hardest" thing to do, but people have said that its not effective. Stopping right before failure on squats is impossible because I never know if I can do 1 or 5 more.

>>40975661
going to failure is dumb, but do more work

>>40975612
Wasn't there a guy saying butt wink isn't a problem and is part of the biomechanics of the squat? I mean, if it doesn't make you feel pain in any wrong way, why is it wrong?

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>>40975666
One set of 5 deadlifts a week.

two days of: 3x5 squats, 3x12 romanian deadlifts, 3x12 front squats, 3x 8-failure hamstring curls

Do I need more volume than this?

>>40975671

I dont know I have back sore as fuck right now

I've read that buttwink isnt dangerous but it makes you lose force in bottom beacuse you loosen up so it is a problem

>>40975691
if you can only do 95x5, then maybe its too much volume

whats your bw and how much are you eating

Does USAPL drug test everyone? Do they test for weed or no?

>>40975829
Its back to 77kg ish now, started creatine two weeks ago (waterweight?)

When I squatted 95kg it was 80kg, I cant actually squat 95kg now I think.

>>40975661
Set the safeties and go to failure a few times on the squat over the next couple of weeks. Once you do, you'll know what that last rep you can complete feels like LOL and then you'll be able to stop right before failure.

>>40975253
>powerlifting on a cut

>>40975849
Yes

>>40970995
Try Lasceks 70s Big LP, might give you more consistent gains than a true intermediate program if work is a factor.

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>almost 6pl8 deadlift
>still no black gf
what's the point

>>40975849
look at the wada list mong child

>>40975969
Don't even know any more desu

>>40975910
>>40976041
I know it's banned but do the piss tests actively search for weed or just roids? Also how do I know if I'll get tested

>>40976154
ask nick diaz

I'm running 5miles a week, lifting heavy 4x a week and cutting and my body just can't take it anymore.

Does anyone know of a bodybuilding program I can run? Primarily upperbody focused and lots of sub maximal work? I can't train legs much because I need them to be rested for running which is my priority right now.

>>40976154
they test for thc or whatever it is but as long as you dont have super high levels like you've been blazing it nonstop in the run up to competition then you should be fine. iirc there's a threshold for it. its mainly to make sure you're not doing it in competition

>>40976154
>Also how do I know if I'll get tested

You don't, that's the whole fucking point. Weed is banned just on the platform, and conventional wisdom is that unless you're smoking up between warmup sets, it won't show on the test. That being said it's probably smart to stop smoking two weeks before the meet.

>>40976154
>being a weed-injecting degenerate
We don't want you in our sport anyway

Just got a 10kg deadlift pr out of nowhere. No idea how I managed to do that, I should still be detrained after breaking my foot.
>Spooky mysterious gains
Eh, I'll take it

>>40976191
>>40976180
I haven't smoked in a few months but I have a meet in a week and my ffriend has some edibles and I wanna get a light buzz rn but I also don't wanna get caught

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I miss madtown and lifting with twink.
>tfw no lifting budy

>>40973580
straight forward

>>40975849
minimum of 10% of competitors. it's """random""" who gets chosen.
weed is not wada approved. don't get caught with it in your piss.

>>40975969
>he fell for the strength will get you a gf meme
lmao

>>40976203
how many times do I need to say that not training deadlift is the best way to train it

>>40976210
>a few months

you'll definitely be good

if lifters can come off massive test cycles a few months before a meet and not get caught you'll definitely be fine

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>>40975691
>12 rep deadlifts

>>40976210

It's your risk to take, lad, but you should really take some time to visit the WADA website and learn about dope testing protocol.

>>40976197
our sport? who is we, you retarded piece of shit. last time i checked this sport is an individual activity. the drug tests are a complete farce that only entry level sub 400 wilks retards believe are legitimate.

>>40976225

>strength doesn't get you a gf

This is a pending statement coming from you.

>>40975901
how else am I supposed to cut while minimizing strength loss? I even switched to small load

>>40976177
Sheiko

>>40976243
>>40976234
Alright thanks guy i guess I'll just wait an extra week to be safe

>>40976355
If you haven't smoked in months and take one edible today, you'll piss clean by Friday. That's only a slight exaggeration at most.

>>40973356
candito mainly but swap bench as i feel its a bit sub par (did nothing for me), jugg if you respond well to volume. Do sheiko once a year for big gains but only eat, train sleep

>>40974660
need abbabba

>>40976390
weed takes 3 days max to exit system and only really applies if you have plenty o chub

>>40976473
If you're a heavy user that's not true at all. If it's really light or one-time use then yeah.

griplet here, can anyone give advice on grip, i know about mixed and chalk but it doesnt cut is anymore
>handlet so no hook
>no straps

You are fucked, even women do fine with chalk and mixed grip

take up rock collecting

>>40976564
Hold your last deadlift rep for as long as you can, do plenty of heavy pulls and carries

>>40976564
Just hold onto the last rep of all your sets for a few extra seconds, like fiveish

>>40969866
thats 110kg

Making a sub maximal bodybuilding program while I train for the army

Give me your favourite lifts for your favourite body parts pls
Also favourite rep / set ranges are welcomed!

Can you get strong on a PPL?

UL vs PPL?

getting bored of cuckols

>>40976564
I made myself a wrist roller using a 32mm PVC pipe, 3mm rope (IIRC), carabinier clip and 3mm chain.
Whole thing cost £12 and has improved my grip a shit ton.

>>40968492
I think "BEAST" should have been an option, but I am glad "Freak" was included as that is most accurate

>>40976685
do lyle mcdonalds gbr

>>40969312
>>40969329
Blueshoe look like *THAT*?!?

DAMAMNNN
>>40969413
>>40969365
>>40969323
same hinde stole blueshu style! lawsuit is pending!!!

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>>40976254
>sport

>>40976564

Just grip the fucking bar

>>40976732
Was that?

Does anyone here have big arms?
How to do big arms? Everywhere I see says really that because they are smaller muscles, you can train bis and tris upwards of 4x week.

How do I get disgustingly big arms? Benching 3x week and dips 3x week right now. Anything else?

Waiting for a bigger bench and chin-up just doesn't cut it

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>>40976197
>sport

>>40976879
do spotoshot srs
or do like triple the volume that you're currently doing

what's your go-to music when training
https://www.youtube.com/watch?v=7R5oO8pcGro

>>40976685
For berdybuilding
Chest-incline dbs
Shouldies- arnold press
Legs-squirts
Back- chest supported row

>>40976898
>or do like triple the volume that you're currently doing
Can confirm.
I did a 6 week routine, where half of my days in the gym was just fucking arms, with shit like 5x10, 4x10+4xF supersets, 3x8/8/8 drop sets, 5x12 and two 30 rep sets.
All of those curl variations and tricep movements.
That was april 2016 and I still have 45cm arms, even though I went back to a typical routine with the only arm movements were benching, pressing and rowing.

Once you get them to grow with volume overload, you'll just use them more in your normal movements and they won't shrink unless you're a lazy faggot.

>>40976879
chin ups and dips are enough, if your arms are small its basicly because youre weak at those

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So I went to the physio and she said that I have a slight case of a bulging disc. Snapped my shit off of shitty form on a 200kg diddly, wasnt paying attention tb h. Only bending over hurts really

So the thing is she says that I can still squat as long as I squat upright, since I squat highbar that isnt really a problem unless I push the weights

But my question is, do you guys think shes legit for letting me still squat since loading the spine with disc issues doesnt seem like a good idea

>>40977079
I want to do exactly that but wondering if there's a way I can structure it without going full retard. Any routines/templates?

>>40977117
But surely extra work isn't bad, I don't want to wait longer. My chin-up for 3 reps right now is about +60% bw.

>>40977178
If it was just a normal doctor id be wary, but I think since a physio said it you should trust it

>>40977198
>for 3 reps
theres your problem

you need to drop the ego and practice higher reps, maybe even throw in a drop set here and there

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IM GOING TO FUCKING KILL FROGGYYYYYYY

>>40977178
I squatted just fine with a bulging disc, just stop if it hurts

>>40977201
>>40977299
are you guys serious

how much did you squat with the bulging disc, just to get an idea on how much you loaded your spine with

Also I dont really understand the mechanism behind it that allows you to squat with a bulging disc, anyone care to explain?

>>40977234
Buddy shut the fuck up and stop pushing compounds. That's an impressive chin

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>>40977299

>stopping because something hurts

That's not the mentality behind a champion.

>>40977320
>am I serious that you should trust a medical professional?
What do you think?

>>40977299
But how can you #buildmomentum and #thriveinit if you stop

>>40977321
yeah bro 60% at 140lbs is sure impressive lmao

>>40977329
I dont trust any medical professional in this country tb h, its like they all half ass everything to get more patients(and more money)

>>40977361
Hehe what's that? Powerlifting and weight classes are fucking stupid!
U should give up lifting if you don't have a top 10 total and weigh 300lbs.

>you

>>40977320
Whatever I was using for my normal working sets at the time, anywhere from 185 to 275+. If you're properly braced and don't have any buttwink it shouldn't cause many, if any, problems. I honestly probably still have mine, it barely causes any problems for me and I've squatted 385 with no problems.

>>40977326
Last time I didn't stop when something hurt my thoracic erector was kill for almost a week. The time before that I was infinitely close to tearing my tfcc.

>>40977386
I sort of agree with that, I havent been to a doctor in over a year. However a physio is a doctor that specializes in movement. I would trust the doctor in this scenario

>>40977429

Lad I was meming you should be mindful of any pain or discomfort you have while training.

>>40977429
>hurt my thoracic erector was kill for almost a week. The time before that I was infinitely close to tearing my tfcc.

u ever thought u might be doing something wrong

>>40977429
do you still diddly without problems?

>>40977614
I thought I could handle it, but I evidently d
Couldn't

>>40977617
Took some time off from deads, but now I do

how tall is alex? (the strong one)

>cutting
>squat ok
>bench actually might be improving(???!?)
>deadlift is down shitter and getting worse and worse
what happen?

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Got pics and vid
Memes will come

>>40977701
5'4

>>40977777

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>>40967731

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>>40976254

I don't like plg anymore
I've found new hobbies

Its not you plg

Its me

Good bye

>>40975291
what even is this question

Does Israetel even recommend PPLs?

Reminder Marijuana reduces test levels

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>>40977326
>saving my meme from messenger and not even asking permission

>>40978073
I think he does recommend PPLs.

The question boils down to, if I have unlimited time to lift, Can I get more size/volume from lifting a different way (5-6x) compared to 3x week full body?

>>40978253
I think the answer would be whichever results in having done most growth cycles and volume over the macro cycles, while staying within the limits of your MRV and doing more than the MED (per session, microcycle, and macrocycle), and also ensuring you do not suffer too much from the RBE.

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I keep getting pain in the areas i marked red during squat warmups, it is pretty painful and feels stiff takes me a long time to warm up and stretch.

The pain is less when i do my working sets, but it is giving me a bit of concern.

I previously had a knee injury about 3-4 years ago, the knees have never been 100% but i still want to squat and do it safely.

My current max is 170kg tested, and 160kg for 3.

Any advice on how to prevent further pain or injury.

>>40978502
are you overtraining?
I used to have pain in my right knee where you circled it. It was overtrained and went away after taking it lighter a few weeks. Now I deload more often and it hasn't come back.

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remember

>>40978614
I'm doing candito 6 week, hitting max rep range every workout and then DL heavy for variants.

I find the pain has been worse these last few sessions, perhaps that is due to the increased volume. I don't feel like I am recovered most workouts either.

Would stretching at home help to speed up recovery and alleviate tightness and pain.

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to try hard

What routine should I do?

Do I need any accessory at all? I'd like to get bigger not sure which accessories are worth doing or do I do them on separate days? Only front squatting right now.

65kgx5 Bench
75kgx5 FS
140kgx5 Deadlift

70kg BW

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WAWTT?
>pin squats x1@8, 3x2
>touch & go bench x1@8, 3x10
>feet up bench 6x5

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>>40978738
this but slightly higher bench volume

>>40978666
>>40978661
Same 1rm as me. good job, looked like a hard one!

>>40978699
What are your specific goals?
Bodybuilding? Powerlifting? General strength?

what the fuck screamer
https://www.instagram.com/p/BSjYxa2l0lI/?taken-by=screamermanuel

>>40978661
>>40978666
horrible form

>>40978666
whats twinks current bench?

>>40976177
5/3/1

>>40978848
he looked like a fucking dwarf kek. pretty muscular for a toddler tho

I have a disc issue so im going to focus on bench press strength. I downloaded Greg Nuckols 28 programs but theres a lot of different programs for bench. Which ones do you guys reccomend? I still bench 3x5x 1.5pl8

>>40978993

Like 250, his form looks a lot less shitty now.

>>40976177
Jacked & Tan but back off some of the leg work

>>40979013
Jk im retarded im gonna do 3x a week beginner

>>40979013
Start with 3x int med. The low volume one is fine but might as well get fucken swole.

>>40979013
why the fk does everyone have disc issues here

>>40979051
squats and deadlifts are dangerous bro. just stick to leg press :^)

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>>40979009

>>40979051
lots of people are weak degenerated subhumans from sitting inside to much playing wow and eating cookies, body is weak and prone to injury

>>40978699
Starting strength. Not kidding

>>40978755
General Strength
Getting as big as possible
Removing my dyel arms

>>40979147
I hate SS it just runs me into the ground when I do it

>>40979051
I think ive had it since i was 12ish so its not completley from lifting

>>40979182
Have you considered eating more?

>>40979300

When I eat more, I can not progress on SS but I can progress on 28 free programs. I am also slowly gaining weight.

There is no information about how to add extra work for hypertrophic purposes though which is why I came to post. I do some curls, dips and chinups but don't feel they help much.

I think that my arms, delts, back (upper and lats) and particularly forearms are just awful. These areas are just not growing despite other areas growing. I don't want them to stay tiny but don't know how to add them into the program.

>>40979376
>being this new to training
train and eat more

>>40979528
Isn't just doing the barebones program a mistake that everyone regrets later?

>>40979563
Hammer facepulls, arm stuff, lateral raises. They'll take nothing out of you and make you jackeder. How to do it? I don't know, don't overthink it. Three or four sets once or twice a week, so if you were to do SS, say arms on day A and delts on day B.

>>40979563
curls dips and chinups would already put a lot of mass on you m8

thinking you need a variety of exercises is a beginner mistake. Before I did pl I just did dips for general strength and I was dipping +70% bodyweight for reps and my chest got huge, literally the only exercise I did involving chest and everyone assumed I did the typical gymdummy(flat bench, incline, flies etc)

>>40979376
you're way to early in your training to focus on specific bodyparts. All your bodyparts are weak.

>>40979528
Do this. Train and eat more. If you don't like SS, do Greyskull LP or something. Just pick a fucking beginner program, eat a shit ton (at least 1g protein/pound of bodyweight) and go hard.
You expect to get swollen in less than 2 years? Think again. Now go fucking train eat and rest.

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How does this look?
>A
low bar squat, bench, close grip bench
>B
bench, deadlift, overhead press
>C
low bar squat, front squat
>D
bench, deadlift, incline bench

AxBCDxx and each lifting day will have machine/dumbbell accessories

>>40979682
looks like shit

>>40979762
How do I properly benchx3, squatx2, and deadliftx2 a week?

is deadlift 15x1 60% too easy?

>>40979774
2 8
8

>>40979824
Greg doesn't label what does of the week to do them on in the spreadsheet.

>>40979847
Because it's up to you

>>40979858
Okay, so theoretically is >>40979682 okay or is making squat it's own day (C) a bad idea?

>>40979847
S/B
D/B
S/B/D

>>40979774
probally like this

>A
squat
bench

>B
deadlift
bench

>C
bench
squat

>D
deadlift


AxBxCDx

>>40979880
Why not just do either an upper lower split (ULULUxx) or something like
1.
Bench
Squat
Dead

2.
Bench
Squat

3.
Bench
Dead

Or
1.
Bench
Squat
Dead

2.
Bench

3.
Bench
Squat
Dead

>>40979883
That S/B/D is what I've been trying to avoid

>>40979886
I'll give this one a go, but day D is going to be the more intense Deadlifting day right?

>>40978666

>lost leg drive when paused
>struggled without legdrive
>legdrive again
>bar go up

just dont fucking drop your legdrive while pausing you fucking twink

>>40979923
On >28 you'd be doing fronts, bench, and opposite stance or a DL variant that day

>>40979923
it would depend on the intensity of the squats on C

>>40979951
I run sheiko for my squats since it's leaps and bounds ahead of my other lifts, so that's what's creating all the issues with SBD days. I suppose it doesn't hurt to try it since opposite stance DL day should be easier right?

>>40979640
Thanks will do. So just get stronger lifts and less variation.

Does the routine really matter much as just getting stronger at compounds?

If I manage to add 2.5kg/week consistently to bench, that'd be 20kg in 2 months. I'll get noticeably bigger right?

what program would I run for my squats if I couldnt test 1rm any time soon

current 1RM is about 360

>>40980074
>>40980074
>>40980074

>>40979808
15 singles at 60% sounds just about useless
1 set of 15 at 60% sounds just about torturous