/plg/ powerlifting general

Joining the army soon lads, can't handle heavy lifting with all the running I have to do.

Recommend me your favourite bodybuilding exercises and rep schemes that I can throw in every odd day .

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

current 1RM is about 360

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>2 days out edition
yes relaxo is going to get a 160kg bench pr :D

https://www.youtube.com/watch?v=zy41a_RtzNo

>>40980140
Sheiko

>>40980172
but sheiko tests 1rm

with anytime soon I meant like a half year

>>40980094
Jesus Christ dude it's basic training, just lift like you do now and do some running so you're not totally destroyed on week one.

>>40980170
Ughhhhh I fucking hate ex-mil beardos, there is no more despicable class of human beings.

>>40980172
>>40980181

>not even 4pl8 squat
>sheiko

common now

>>40980188
I have to run a 5k in under 22 minutes, its not easy senpai.

>>40980211
wat do you recommend

>>40980181
>Run prep cycles with gradual inflation
>????
>Profit

>>40980094
Comfy submaximal set-rep schemes:
>5x5 @75%
>10x3 @75%
>5x8 @ 65%
>3x3 @85%
>3x12 @50-55%

Comfy bodybuilding exercises:
>hammer curls
>flatback bench
>goblet squats
>light high rep raw without belt highbar
>hamstring curls
>shrugs
>dumbbell bench with palms facing each other (great for triceps)
>dumbbell OHP
>dips
>pull-ups
>dumbbell rows
>lateral raises

>>40980238
spoonfeed me on this

>>40980255
Very useful post. Thank you very much!

>>40980224

basic early int routine like TM/C6W or Cucklos.

>>40980218
Just to pass? What branch?

>>40980272

if this paul hes going airforce

>>40980257
>Run desired sheiko
>Increase maxes by 5-10 lbs when the weights feel easy, after finishing a prep cycle, or after finishing multiple prep cycles
>After finishing the last prep cycle listed, start the process over again with the first prep cycle and slightly inflated maxes

>>40980218
>not easy
Are you obese? Go for a run and stop being a fat cunt

>it's a Kermit makes a thread about himself edition

>>40980272
Royal marines, and that's not even the half of it.
https://youtu.be/piPHMSnmXm8

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>>40980302

FUCKING DINO

GET THE FUCK OUT MOO

>>40980074
Good luck lad. The nerves will be gone after the first squat, what are you shooting for?

>>40980280
like half of plg is joining the army it could be paul, jeff, moo, degen, kevin

>>40980309
alright Sean, calm yourself, I'm not moo/dino/Sean/Rafael/whatever

>>40980321

ok dino

Ive finally started to get my bench moving after months just by benching off my toes. Fuck usapl im staying uspa for life

>>40980265
This, I ran TM until my squat 5RM was 365lbs and even then the 5x5@90% wasn't that bad I just got tired of doing TM.

>>40980074
Kermit why do you always make new threads about yourself?
https://desuarchive.org/_/search/subject/%2Fplg%2F/username/Frogdoeslifting/

>>40980299
Yea boi

>>40980310
230kg will be first attempt hoping for 250 3rd

gslp vs 28 free programs beginner and why?

>>40980327
https://desuarchive.org/fit/search/image/pGakBo5IvKSdrpAFwpqXCg/

Okay polak

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>>40980348
Because why not

>>40980302
Well then run your ass off faggit. Don't even worry about bodybuilding, just do pushups/pullups/dips and get used to moving with a pack on your back. Again though, once you're in basic training, it's all out of your hands and you're going to lose all your gains anyway.

>>40980369
Kek, thanks for the advice mate.

why did you guys meme me into thinking sheiko was godtier for bench

it gave me a 6kg increase on my max however I tested it in the morning after I just woke up normally I train in the evening you guys think I couldve done more

it went from 100kg to 106kg lmao im so shit at this luckily im godtier at deadlifting

>>40980367
Because it should all you want from here is attention.

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>>40980367

>have shitty self centered personality like Frog
>everyone still likes him because he's strong
Just goes to show talent chads have it all

>>40980381
>over a pound a week on bench
>bad program

>>40980431
Talent Chads deserve nothing but the rope.

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how do I cure this? I think it's navicular drop.

Could getting romaleos over powerlifts help?

>>40980431
REEEEE etc

>>40980431
>posting about my progress in pl on a pl borad is self centered
Xaxaxa

>>40980402
Come here to talk actually, if i wanted attention id just post my 550 swuat as a webm every thread and say how much stronger i am then plg

>>40980478
by pushing your knees out

>>40980510
do you think your slav genes give you a squat bonus?

>>40980522

i've tried many times but my knees just won't go. any ideas?

>>40980536
its because your hip is structured a certain way, move your right foot little bit closer in next time

>>40980211
you are supposed to do intermediate sheiko routine if you reach class 3 (which is inasnely easy) http://sheiko-program.ru/forum/index.php?topic=3.0

>>40980536
imagine standing on a piece of paper and trying to rip it apart with your feet
play around with the with of your stance

>>40980536
dont que your knees out excessively, just keep them neutral the whole time then they wont cave in when you go up.
https://www.youtube.com/watch?v=Lt6OxhEHavQ

>>40980586
>>40980596
>>40980548

https://www.youtube.com/watch?v=L80SZ_XKvws

Is there a 'proven' way to determine stance and foot rotation for squat and deadlift or is it just trial and error? Thanks

>>40980602
disgusting

>>40980602
it's only one foot from what I can see

ankle mobility? had any injuries on your right foot?

>>40980631

had an operation on both achilles tendons back in 2011/2012, cut both

unsure if that's related but idk why my right foot caves

>>40980602
wtf Idek what that is, does it happen in flats?

>>40980652

i can't squat down w/o a bar unless i've got a very wide stance

really can't even squat with the barbell alone, need 60kg to balance me

>>40980335
>what are genetics
>what is bodyweight

>>40980645
well shiet I am not medical expert but it could be related

try throwing in some ankle and calf stretches every day, even on rest days

fuck it, stretch your entire lower body

see what happens in like a week, you should get results by then at least somewhat

>>40980652
>>40980631
>>40980628
>>40980596
>>40980586
>>40980548
>>40980522

if it means anything if i'm doing my 1rm @ 165kg/low-mid 300s when i'm pushing out of the hole my knees almost automatically push out if i start caving in. i'm fucking weird

>>40980698

well, stupidly this video was actually taken before i started some massage ball therapy on the inside of my knee.

took a lacrosse ball and crushed my leg with it. it doesn't hurt as much as it used to when i started crushing and i haven't filmed myself yet with seeing if my foot's any more grounded


thanks for the advice though senpaitachi

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just the remeos 2 (nike)

what can i expect brahs


no bully plz

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>>40980444
can't argue with those digits

>>40980602
Why does it look like you're standing with your right foot further back?

>>40980715
no problem senpai

the thing with leg issues is that they are almost never local, or they are local rarely, in other words if your knee for example is clanky or tight it could be your hip issues, let's say

got to stretch out your entire legs (and lower back, because it goes together)

maybe try doing stretches and try lowering the weight like 10-20% for a week or two (while doing more reps than usual), before getting back to where you were

>>40980746

could be shitty cameraangles

i've tried straightening my feet and all that jazz.

will try >>40980596 though.


Could getting shoes with a higher heel (romaleos) help? i'm in powerlifts rn

>>40980785
you can try that old trick with the plates

try using flat soles like chuck's once, and put some small plates on the floor and put your heels on them while squatting

it will help raise them off the ground and your ankle mobility issue will be reduced

don't use it as a permanent solution though, just an experiment

it works for a lot of people before they get their form better

>>40980658
Id work on ankle mobility then

>>40980140
texas method

>>40980211
finally someone with sense. you retards shouldn't even consider anything other than a weekly 5x5 until you're totaling 1500. if you're not making progress, you're doing something wrong

>>40980362
neither. texas method

>>40980381
cuz ur an idiot. do texas method

>>40980821

oh yeah, did that shit way back before i got my PLs.

guess i'll try plates on my PLs then

>>40980833
yeah, no idea how i'd go about it

>>40980838
cant tell if this is a troll

>>40980838
>5x5 until you're totaling 1500
too obvious

https://www.instagram.com/p/BSgcMcMlLWr/?taken-by=kk_powerlifting&hl=en

liberals btfo

>>40980302
You said army not rm earlier. Not same anon?
Anyway, it's only prmc, you can handle that.

>>40980966
>>40980903

not trolling at all. whats so unbelievable about building a 550 squat, 550 deadlift, and 400 bench from 5x5? these are all easily obtainable for any male @ 220

>>40980838
this is objectively wrong and supremely retarded

you're never going to convince the fucking powerlifting general of anything with those kind of facts, DALE.

>>40980975
Ah yes the natural power of oxymetholone

>>40980966
reminder there is an imaginary friend here who 5x5ed his way to a 700+ ssb squat

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>>40981010
>550 squat and 400 bench from 5x5
>easily obtainable

you guys know something about programming squats, right?
any help with this >>40978931

>>40981088
obesity
steroids
irrelevant anomaly
like, did you even do 4th grade science?

>>40981010
Change that total from 1500 to 1300 and I would agree with you 100%. As it is, 1500 pound total is very challenging to achieve on any program even at 220 pounds unless you have a little bit of talent and even if you're using steroids

I do agree that most people over
complicate their programming. But even trying your hardest will rarely net you a 1500 pound total at 220

>>40981090
I seriously feel bad for you if you genuinely believe that you can't build those numbers from 5x5

>>40981097
You're squatting every session with that program, and with the cleans and snatches you're going to be getting plenty of work. Back squatting in Olympic weightlifting isn't nearly as important as in powerlifting.

>>40981088
>Here
I think he's long gone now ;-;

>>40981113
you're deluded if you think even 10% of people can get a 1.3k total from 5x5 weekly progression

>>40981133
overheads aren't really for strength though
and I don't feel my leg strength improves if I only back squat and front squat once a week

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>>40981138
is that what you think

>>40981097

The bodybuilding stuff is a waste of time. Just throw a few curls, pull ups, and lateral raises and maybe some tricep extensions in on the same days that you do your regular lifting. They don't need a whole day for bodybuilding. It's just going to slow down your recovery from getting stronger at the main lifts

You don't need to back squat more than once a week. Supplementing with variations is perfectly fine. Unless you're autistic in that case feel free to back squat when the hell ever

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>>40981138
I just realized you meant that he's withered away to nothing and was carried away by a slight breeze.

>>40981150
Have you tried running the program yet? Overhead squats aren't there for strength, more of a form/balance exercise. With all the other stuff it's good to give your legs a bit of a break as well.

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>>40981166
>not wanting to be lean and not realizing it's easy to cut and keep your strength

>>40980903
>recommending TM
>unsure
Come on now

>>40981140
I've done it myself. But I didn't necessarily progress every week.

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>>40981181
I imagine it probably is when you have no strength to lose

>>40981202
At what bodyweight? congrats you're not a complete dead end but most of us here are so thanks for telling us what our bodies can and can't do

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>>40981210
>when you set your friend up for a joke and he smashes it

>>40981226
I did it at a hundred and ninety-five pounds period sorry it's not my fault that you weren't athletic when you were a kid

>>40981175
I'll try it as it is then
>>40981165
with "bb" I meant pullups and bench mainly, a lighter workout to keep my body proportionate

thanks

>>40981193
>implying there arent hundreds of 40 year old dudes with full time careers on the SS forums running TM variations and all easily totaling 1500 @ 220 yet a bunch of lazy neets in their 20s that jerk off 10 times a day claim its impossible

I am being 100% serious. Any male under 5'10 can build a 1500 total through 5x5 alone at a bodyweight of 220. The latter is important. If you're some idiot twink that watches meme Omar Isuf or greg nuckols vids and tries to stay a ''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''lean'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 180 or some meme bodyweight like that then you will never progress to anything impressive. at least not without steroids

>>40981238
>weren't athletic when you were a kid
haha you think that actually matters past your starting numbers? doing sports as a kid has no impact on your potential strength levels. I played a competitive sport to a high level actually.

>>40981251
And to add to that, I am being incredibly generous with the 220 bodyweight. Most should be able to come pretty close at 200-210

>>40981251
When you say 5x5 alone what time frame are you talking about?

Because I guarantee pretty much no one gets to 1500 in under 3 years on 5x5 alone.

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>>40981234

>>40981277
If you don't develop basic coordination as a kid and learn to be an athlete, then it's harder to do it as an adult.

I'm sure you were very competitive on your chess or table tennis team. Congrats

>>40980602
your squat looks wonky

>>40980218
I can run that in 17 easy, start doing some cardio.

>>40981340
>I can run that in 17 easy, start doing some cardio.
No you can't.

>>40980602
When I'm squatting something similar to this happens. My knees kind of wobble. How can I fix this

>>40981349
>>40981340
Second time I've read this in the past few days

Lol

>>40980299
Plg is complete shit anyway. Only like two people wear equipment and it happens to be the gayest trips.

>>40981397
It's because people can spot a lie from a mile away .

Post your best lifts and your best accurate 5 kilometer time. Either your lifts are Garbage or something doesn't add up

>>40981458
300/250/360kg @ 105kg

15 minute 5k

>>40980510
>stronger
Yeah how much ya bench though?

>>40981464
you got webms of these lifts, or youtube videos sean, or are they more bullshit claims?

>>40981251
Not everyone should be at a bodyweight of 220

That's why there are weight classes

>>40981464
You're so fucking stupid. Nobody that's capable of running a 15-minute 5K describes it as 15. You're not measuring it with a sundial you fucking retard, you're measuring it with a stopwatch. How many seconds? And also, how many years ago was this? Because you're sure as hell not running a 15-minute 5K at that weight I don't care how many lies you tell

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Apologize.

>>40981464
LOL is this Sean pretending he's fast again?

>>40981564
MORE VIDEOS

Fastest way to bigger lifts.

Nuckols Beginner vs GSLP?

GSLP doesn't have enough bench or squat volume, true or false?

need some ideas for a grocery list

what is there even to eat besides chicken breast?

>>40980074
You don't know what you're doing to your body at 17. You're going to fuck yourself up later on, quit using gear while you still can.

>>40981604
Chocolate
Steak
Pizza

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>>40981619

>>40981633
I'm serious fampai, you're going to regret it.

>>40981661
>I'm serious fampai, you're going to regret it.
He's not going to regret it. It's not like he uses his dick anyways. He's a stupid fucking virgin who spent all this time talking to a homosexual Brazilian man who wanted to pound his balloon knot

>>40981690
...What?

>>40981619
lol u dumb

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>feel okay last week
>do 335x2 and it's total dogshit
>feel shit this week
>do 355x2 and it's almost ez
Is it because I forgot my wrist wraps last week?

>>40980218
Not in the army you're not. The requirement for the Marines is 28 minutes and i fail to believe the army has higher standards than them.

>>40981756
Marines you have to do the 2.4k in 12 mins and then 2.4k in UNDER 10 mins, 60 seconds after running the 12min 2.4k.

>>40981600
His beginner stuff is more for late novice. Either way, it really doesn't matter because you'll be done with them after a couple months

>>40981721
>Joe is catching up to my squat
Rip

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>>40981690

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>>40981784
>catching
I've been sitting here forever

>>40981784
Thx. Is it unreasonable to expect a 1.5pl8 bench for reps after a couple months?

>>40981838
I thought lost strength overall a while ago?

>>40981841
Depends on the starting point. If you start at 1 plate for reps, sure. From the bar? It's possible but depends on how many months, genetics, eating and sleeping habits, etc.

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>>40981867
I took like a year off but managed to slow my strength loss by stealing gains from talentlex.

>>40981867
Yeah starting 1pl8. Not sure if I should just do it as written or dips to failure every session like I've been told to.

>>40981890
Gotcha. What's your bench looking like rn?

>>40981910
Adding in some extra pressing volume helps. After GSLP stops working for your bench, do 3x beg bench from cuckols.

>>40981932
Without a liftoff person all I can do is shoulder width bench. So basically all I do is 3x5 with 2pl8.

>>40981952
Why only 3x5?

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>>40981890
But talentlex is getting stronger. I think he has his skills test today so we'll see, but I think he's still progressing.

>>40981972
Don't play dumb with me boy
>>40981971
5 reps is already basically cardio

>>40981251
Never understood the hate for nuckols on here, anyone have any actual reason or is it the general toxic hate of anyone who's achieved something that is prevalent? His articles seem well researched and communicated

>>40981464
I call bullshit on at least one of those claims, weight, strength or running, if not all.

Hey guys,

I'm struggling really hard to not quit lifting completely right now.

Can you guys suggest to me something I can do where I'll be doing some bench / squat enough so I dont completely forget how to do it but not too much?

It's just not fun anymore and I'm not sure how to fix this :(

>>40982126
If you don't enjoy just quit. Wtf.
Just don't start eating like a hambeast

>>40982126
Why are you nearly quitting?

>>40981251
Frog is more impressive then u fat ass

>>40982203
It's just not fun for some reason. I'm not sure why.

It might just be that I'm more interested in other things, but I always looked forward to lifting and would never miss a day lifting, but now it feels more like a burden than anything.

I don't want to quit lifting, I just have no drive to do it currently.

I'VE FUCKING HAD IT

give me one (1) reason to ever attempt to pursue romantic love again

also, give me 1 (one) weird trick to make me NEVER feel again

i fucking hate feelings

why god

why me

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Tried to fix my hyperextension habit that a couple of people pointed out.
Actually liked how these felt pretty well. I'm not sure if it's because the form tweak or because I've been eating whatever I want this week but all my deadlift sets felt pretty damn easy today.

>>40982242
>having emotions
kek what a failure
l2bdeadinside

>>40981470
Read what i said again

I said if i wanted attention id say that. That does not mean I believe that lol

>>40982249
that's what I want, but I don't know how to still this heart of mine

why does it hurt to hurt others
why does it hurt when they hurt me
why can't i just be autismo robot like chad that doesn't give a fuck who he hurts

>>40982247
looking lean

>>40982235
>It's just not fun for some reason. I'm not sure why
then take a break. remember it's a hobby before anything else. if you're not enjoying it, take some time off. it's meant to be something you do for fun, not because you feel like you have to.
>It might just be that I'm more interested in other things
then take some time to pursue those.
>but now it feels more like a burden than anything.
take a break
>I don't want to quit lifting, I just have no drive to do it currently.
take a break. come back when you feel like you'll be doing it for fun, not because you have to. lifting and not enjoying it defeats the whole purpose.

>>40982242
>give me one (1) reason to ever attempt to pursue romantic love again
sex is fun
>also, give me 1 (one) weird trick to make me NEVER feel again
sudoku

I hate powerlifting.

>>40982307
Thanks senpai. Taking a week off cutting because my wife and I both have extremely stressful weeks this week so we're having comfort food all week.
In the process of cooking some fried chicken and mashed potatoes. Back up in weight a little bit but I'll get back down afterwards.
Good to know I don't look like a total fatty anymore tho.

/blogpost over

>>40982348
Welcome to /plg/

I hate living

>>40982235
Sounds like someone's done with their noob gains and now actually has to work for your gains.

>>40982348

So do I, but we're not remotely good at anything else, so this is what we do.

>>40982377
hey raAFFY boy fuc you

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STOP BEING DEPRESSED.

>>40982377
you're not good at powerlifting eithe though RAfael LOL

>>40982247
those are looking pretty clean lad

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>>40982405
no

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I miss this man more than anything.

>>40982487
too soon

>>40982487
how small was he

>>40982507
yet he lifted more than you in every lift without being a fat shit

Future is looking bright B-)

>>40982710
no I meant that in a good way, I'm small too and wanted to know if I had marcel potential

https://www.youtube.com/watch?v=Y-zjHMcUWVY

>>40982717
no it isnt fuck you

>>40982720
he was 90ish kg @ like 6'0 I think. Took him 3 years to squat 3pl8. As a GDE he is my SOLE motivation to keep lifting

>>40982731
>3 years to squat 3pl8
wtf

>>40982728
https://youtu.be/fahr069-fzE

Yes it is, bless.you

someone said i should make an instagram for my lifts since im young and outlift a lot of guys but it feels gay

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>>40982471
dont reply to me ever again

>>40982731
I'm relatively new to plg, I came here after marcel left. Could you give me a >quick rundown on who he was?

>>40982848
who cares

>>40982848
>strong as fuck (450 wilks)
>trained for a very long time, possible GDE who pushed the boundaries of what we believed possible for GDEs
>incredibly knowledgeable on training, programming, form, sumo deadlifts etc
>always always always posted on topic, never did anything but make good fucking posts and occasionally post videos of his strong lifts. he memed like 1/1000 posts and it was always a momentous occasion
>everybody loved him
>majored in math or some shit and was just getting into banking after graduating
>joff killed him

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>>40982898

>>40982898
As a GDE with a 260wilks after 3.5 years, Marcel fills me with hope.

>>40982898
>always always always posted on topic
sounds like the opposite of me

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https://youtu.be/YmEONoUducM
>>40981588
https://youtu.be/YmEONoUducM

>>40982898
>always always always posted on topic
sounds like the opposite of me

>>40982898
Noob here, what's gde please?

>>40982958
lol

>>40982898
Oh forgot to add he was handsome as fuck
Anybody got that pic he posted in the FB group to prove it was him?

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>>40982958
autism

>>40982980
Gives disappointing effort

>>40983019
Great Dick Eric

>>40982980
Great Deadlift Expert

>>40983049
Great Dead End

Generic Dinosaur Expert

>>40982958
hahahaha please upload more often

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>>40982428

>>40982247
>not using a double overhand or hook grip
>making it

Choose wisely

>>40983049
Guy's dad exited

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>>40983158
I used liquid chalk too
How many functional strength points do I get deducted?

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>>40982092
The reason I do not like people like Greg Nuckols (also Candito partially) is because they made a name for themselves by calling out Mark Rippetoe. Going against the grain is how they got noticed. If you go look up his thread on Starting Strength, you will be laughing in tears at just how hard he got BTFO. I think his username is gnuckols

So, these faggots come along, call out the GOAT, and then shill a bunch of nonsense for a few years before eventually coming full circle and realizing that Rippetoe was right all along and just start verbatim shilling what has been in starting strength for years already

They spend their time doing the dumbest shit to appeal to Redditors and most of this shit has absolutely zero relevance in the grand scheme of lifting so it's absolutely pointless. It's the same type of people that watch Bret Contreras and get wrapped up in the percentage glute activation in a certain movement. It's the same type of people that get told their squat sucks because "their glutes just aren't firing" when there isn't a single thing in this universe outside of a neurological injury that would result in '''''''''''''''''''''glutes not firing'''''''''''''''''''''

https://www.youtube.com/watch?v=B5fkhcYDBWE

They seriously made a 2 hour+ video on the squat. Meanwhile Rip puts one out that is 15 minutes long that is training a god damn 72 year old.

https://www.youtube.com/watch?v=a3U0pOJZons

they are all just idiots man. listen to rip, he is always right

>>40983210
shut the fuck up

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>>40983193
All strength is functional. So 0. But long term you might be looking at postural issues due to your shoulders not being in rotational symmetry. Switch grip also increases the chances you pull a Bicep when you get up there in weight. Chalk is never cheating.

>>40982242
Love hurts nigga.

Learn to be the centre of your own planet, not orbit somebody else's.

>>40983233
go do some more close stanced squats faggot, i hear they are more quad dominant

how is it even possible to recover after exhausting forearms? theyre used in everyday life so mine are sore as fuck and hurt all the time

Got 385 and 255 for my squat and bench skills test today, lads. Who here /342 wilks/?

>>40983210
>he is always right

I agreed with you until here

>>40983280
BW?

>>40983295
Been floating around 176-178 this week

>>40983254

>Close stanced squats

Reminds me of this shit
>http://www.menshealth.com/fitness/squat-test

>“When your feet pass the 12-to-15 degree range, you start to lose hip function and your femur—or thigh bone—starts to externally rotate,” Starrett explains. “Biomechanically, you’re putting your lower joints at risk of injury. Your knees begin to wobble and your arches collapse. Your knees and Achilles are vulnerable to tears.”

>Now, the benefits may outweigh the risks for certain people. For instance, if you’re a powerlifter that’s trying to break records or your end goal is to build as much muscle as possible, turning your feet out may help you stack more plates on the bar,

The very next paragraph starts with:
>But if you’re only squatting to enhance your performance outside of the gym

As if squatting 500 lbs would somehow hinder performance outside of the gym.

The "fitness" industry is full of charlatans trying to reinvent the wheel to garner attention. The only bigger imbeciles than them are the goddamn cretins that buy into it

>>40983280

GJ lad, but don't go calculating wilks off gym totals.

>>40983301
Thanks Raf

>>40983301
HURR RAFFFYYYY FUCK OFF CHUMP
nobody cares what you have to say now they know you're not a dickgirl

>>40983302
Yeah, I'm half joking. I know gym lifts don't count.

I'm doing another meet in August at 83kg so gonna try to break 350 wilks there.

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>>40983301

>that entire article

>>40983280
>who here /342 wilks/
Probably me

>>40983301
it won't hinder you but the time spent getting to 500lb squat could be better spent... idk... getting better at the sport you're actually involved in.
plenty of examples of people that are workout warriors in the gym that aren't great at their primary sport

>>40983324

I particularly liked the part where he uses Louie Simmons, Godfather of Triply Ply Half Squatters, as a serious reference.

>>40983339

It depends on what exactly you're playing, and how much of a natural squatter you are.

A cross country runner has better shit to do than work their squat to 500 lbs. Like finding a better sport or eating a cheeseburger.

A lineman in American football or front row in Rugby Union might not have anything more productive to do with their time, particularly in the off season. Especially for the American football lineman, if they can't squat 500 lbs, there's no chance they're going to make it in the NFL. They'd be lucky to get a lot of playing time at a upper D1 level.

Of course, this misses the greater point that Starrett is STILL a fucking idiot, because even if an athlete needs to spend a bunch of time practicing, they still benefit the most from using their gym time as efficiently as possible, and that means squatting properly, and not like a retard trying to get more Instagram likes.

>>40983353
>>40983390
hahah yeah raffy

>>40983390
>>40983353
lol rafael broo turn it in plz

A FUCKING NINJA TURTLE

>>40983301
>>40983339
>>40983390
it can hinder performance
heavy, slow grindy squatting is known to reduce power output

sorry kids

>>40983463
wow FIGJAM !!mNzALa6qw/q your head is so huge!

>>40983475
Hes like a little bobble head

>>40983479
his neck is like my wrist

>>40983494
his neck is like my penis neck

>>40983498
damn your penis must be small

>>40983518
my penis thickness is the thickness of your wrist lol so

that makes your wrists

mega small

>>40983530
yea I have bitch wrists

>>40983540
hahah yeah you do, bitch!

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>>40982958
What a punch face

>>40983440

Sure. That's why those Olympic lifters do all those heavy squats.

>>40982328
Thanks Alex.

Only thing is though I know that if I take a break and come back to it I'm gonna be pissed if I don't lift at all right now.

>>40983210
Thanks for actual input instead of just memes. Got rips book sitting around never really read it desu, might get into it and see what it's about.

>>40983802
It's about drinking milk and picking barbells up from the ground

If I post a video of my shitty ass DL can you boys give me a form critique.

>>40984005
sure thing cowboy

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>>40984075
sorry im so weak dad

>>40984286
wow amazing deadlift couldnt do better myself

doing 4 day TM and am experiencing very slow deadlift gains, is this normal? squat is exploding.

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>>40984286
hold on im actually retarded

>>40984296
FeelsRetardedMan

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>Sitting on a bench between sets
>Overhear a guy talking to a girl about how he only squats with his feet straight forward because you generate more torque that way
>Doesn't seem like she believes him
>He keeps talking about torque

>>40983210
what's your opinion on the 28 free programs? i was thinking about running the 3x week int med bench program for OHP while continuing with TM for squats and diddlywinks.

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>>40982262
It's less than 300 right?

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>>40983353
You try squatting 4xbw in canvas, fucking asshole.

>>40984306

Looks fine lad. Keep at it.

>>40984385
thanks breh i thought i felt my back rounding when i was doing it, but i guess not

>>40984306

Your torso angle is so weird, but I guess that's just the way your built to deadlift.

>>40984412
yeah a lot of the time when i think i had shit form it was actually fine

Ooooooooooooooooooooooooo i miss my princesa :((( ohhhhh

>>40984615
Pretty sure his new name is figjam

>>40984615
you're not me

>>40980431
I like Frog's personality. He seems fun.

>>40980181
Don't be a moron. Get the spreadsheet from the Sheiko forum and run it, skip the competition prep and restart the cycle as many times as you like, when you're ready, run the peak and prep.

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nn plg

>>40985081
gm alex

>>40984306
good form pupper

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Is it okay to squat lowbar on C6W, or are you supposed to squat high bar?

>tfw food poisoning aka the shits

fuuuck. just as I was getting somewhere. now it's bye bye gains.

>>40985329
food poisoning sucks man, I was out for a whole week last year and weak as fuck.
But you can build back up pretty fast afterwards, just be patient

>>40985329

I'm pretty sure it's not actually food poisoning unless it's firing out both ends.

Dear /plg/
I recently started 5x5. I've had no pain while squatting, but during a week off I've had consistent pain in the inside of my knee. Any ideas?

>>40980094
>Joining the army
literally why

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>>40984306
>deadlifting in the squat rack

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>>40985792
Probably overtraining.
Post a form video to be sure, but I would guess that you are not recovering enough.
Take it easy until it goes away.

>>40985817
to bomb the fuck out of the Syrians

What do you guys think of this compared to nuckols beginner?

https://www.reddit.com/r/Fitness/comments/4uijsl/a_detailed_look_at_why_stronglifts_starting/

>more bench reps and sets than 3x week
>more pressing every time
>slightly less squat volume than squat 3x

What would you do if you were stuck between the two?

Nuckols right now, not sure if this is better. Also, does constantly benching and squatting every session ever get less monotonous?

>>40986066
>probably overtraining

I think (and hope) you're right. I was upping the weight quickly and not resting as much as he suggested. I expect my form went to shit too. Will post form video when I can. Thanks anon.

>>40986066
>to bomb the fuck out of the Syrians
Bunch a sickos up in here!!!

This guy is more twisted than the Joker from the Batman movie!

>>40984306
that lower back rounding. Drop weight, increase volume, refine form, then try to hit 3pl8 with good form. Plz, you're going to hurt your spine

>inb4 lower back rounding wasn't/isnt bad
>lower back round is just a meme haha, it doesn't matter, pros pull the heaviest while doing it

Any of you guys know any solid tspine or stretches of that area? Trying to remove upper back rounding on front squat

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Anyone here have experience with barbell jump squats?
they are an optional excercise on Ca6W, and Candito himself seemed a fan of them. I can't help but think these will wreck your knees/joints
anyone have experience with them good or bad?

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>>40986188
>>40986066

To faceguy, about the bench thing:
>Considering the program already has isolations on Friday, I'm not sure you need to add DB press on Fridays.

Hm, well, not really - since I have Friday exchanged for that Friday of medium.
Which answeres the next question:
>Why won't you do the four week cycle instead of one week only?

I still feel like I can progress weekly (hence the weekly AMRAP tests on Friday from medium). And I just chose week 3 because it's the highest volume of the program - and I feel like I respond well to that volume.
I am not doing the program in order because it's actually meant to build up volume over those 4 weeks so you can test at the end, right?
But since I "test" weekly it wouldn't make sense to have any kind of build-up.

>Mondays are high in volume as well and I wouldn't want you to substitute CGBP for them.

Yeah, Monday is already kind of brutal. You would say doing those CGBP has more benefits than DB presses? Probably agree here, ye.

>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.

What's the idea behind changing the incline? Just for some variation?

>>40986203
powerlifter does not need explosive

>>40986127
good if you are someone that needs a lot of volume to progress

GDE or woman

>>40986203

just do acutal power cleans

>>40986374
How do I determine if I am a GDE?
I can't bench 1.5pl8 so I guess that's a yes.

>>40986421
well how long has it been

>>40986434
trick question
If you can't bench 1.5 on your first day of lifting, you're a GDE

Why doesn't isley post anymore?
what happened?

Hit a 480 total (165/105/210)at 89kg bw during my last meet. Tell me how long before I'm not mediocre

Is 2.5kg/week good progress for bench as a beginner/intermediate?

Seems like everyone manages 5kg/10lbs somehow.

>>40986630
If you're progressing then it's good

>>40986630
any progress is good progress

even if it's a kilo per week

>>40986630
any progress is good. I only go up 1kg even, but I go up every week, so it's good. Think long term.

>>40986862
could be even better to progress 1kg per week than 2.5kg because it means longer progress without stalling and that keeps beginners motivated and you are not rushing anywhere

think long term yeah, as long as you progress even a little bit it's good

watch the form always

>>40984302
on TM thats very common

>>40980255
DAILY REMINDER THAT YOU NEED TO BE AT LEAST ABOVE 60% OF 1rm TO SEE MUSCULAR HYPERTROPHY

>>40986262
>
In that case, feel free to add them on Friday too.
>
I think both are beneficial and that one shouldn't replace the other.
>
Yes.

>>40987056
Hey trappy-chan, will i see muscular gains on the bulgarian method as espoused by Greg Cuckholds?

>>40987034
>Meta-analyses indicate that a higher relative load could be superior to a lighter relative load for optimising gains in muscle mass but there is uncertainty on account of a lack of statistical significance. Schoenfeld (2014b) recently performed a meta-analysis in trained and untrained subjects to compare the effects of high (>65% of 1RM) and low (<60% of 1RM) relative loads during resistance training programs on gains in muscle size. It was found that there was a non-significant trend for the pooled effect size for hypertrophy to be greater with high than with low relative loads loads (effect sizes: 0.82 ± 0.17 vs. 0.39 ± 0.17).
https://www.strengthandconditioningresearch.com/hypertrophy/#2
>>40987066
>
Fuck off.

If my bench is increasing with cuckols 3x beginner, do I need to do dips/OHP?

I'm not sure why it's there. If I don't need more volume to progress, should I just not do it?

Idk if I'm wasting my time doing it and my bench progress doesn't get faster.

>>40986630
>10lbs a week bench progress
Yeah that doesn't happen beyond very fresh beginner stages.

Good morning, plg. Anyone have fun plans for the weekend? I'm taking off work today and driving to Ohio - gonna lift with MA tomorrow.

C O M F Y
O
M
F
Y

>>40986886
any recs? already do (did during my last bulk) RDLs. i plan on switching to 3 day when i next bulk.

>>40987221
I'm taking a few days off lifting between TM and starting C6W. Last TM workouts were seriously exhausting, so I'm getting at least 5 days of recovery before starting C6W.
So no lifting this weekend, maybe getting some new clothes, since my old jeans don't fit anymore, haha.

>>40987262
For me, backoff sets worked well for the deadlift. Do them at about 80% of work set weight and try to do the work set reps +2.
So for example:
180 kg x3 workset
-> 145 kg x5 backoff set.

Also, bringing some candy or other glucose food for between heavy sets always helps on TM.

>>40987390
>>40987390
thanks breh, i'll try it out.

>>40987169
If you can recover from the additional volume, it is likely to cause greater adaptation. You may not notice faster gains, but you may rather be able to progress for longer without stalling.
>>40987221
No plans. Want to get drunk, but it's a bad idea.
Finish off the training cycle with sumo block pulls and pin bench.

What state are you in?

>>40987512
Thanks, that makes sense. Any reason why Nuckols uses 3 sets instead of 4/5? Do I just increase sets when 3 doesn't seem to work anymore or is it better to do more volume right off the bat?

>>40987390
Sounds like a good idea, anon. Good luck with the shopping!

Also note that C6W is fucking hard. It might be a good idea to slightly deflate your maxes your first run through it if you're struggling.

>>40987512
Yeah, don't get drunk, senpai. I'm in Wisconsin >muh madtownfitness
Gonna be moving back to Ohio at the end of May though.

>>40987088
Performed on athletes of unspecified status (beginner, intermediate or advanced). Scientific studies on muscle gains are the poorest shit i've ever seen. KYS.

>>40987088
Cmon i thought you were trappy? Will cuckholds bulgarian method give me musssly gains?

Future is looking BRIGHT AF

>>40987577
faceguy is a sami alcoholic

>>40987554
I don't even know where you're pulling that from. If you 3 sets, say you go from 3x8 to 3x10 or 3x12 before increasing the weight.
>>40987555
Sounds like a long-ass drive?
>>40987570
>advanced
How much muscle do you think this group will gain anyway?
>>40987577
Why the fuck would you think that?
The answer is most likely yes.

>>40987601
His name before the trip looks like a fat guy without arms and uneven nipples.

i want good people to succeed and i dont care who knows it

>>40987597
Ok.

>>40987662
I'm not a beginner athlete. Anybody that would read somebody like Schoenfeld would mostt likely at least be an intermediate. Thus, jsut grabbing some untrained nerds or curlbros and having them do some meme routine to test growth is stupid.

>>40987662
I meant that in 3x beginner, he uses 3x8,6,4. Why this instead of 4 or 5 sets? Time constraint or something else?

>>40987662
Because i saw your name in Trappys dietmar 6day as the translator, and going by Trappys record of being a manlet, i assumed you were a manlet too.

God I'm so happy

>>40987700
What the fuck is even this response
>>40987701
More sets is unnecessary for beginners, and beginners are potentially so untrained that any more would be above what they can recover from.
>>40987706
Don't you realize how farfetched that conclusion is?

>>40987751
Kill yourself manlet

Literally can't do a single neck bridge without using hands to get up

Kill md

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>squatting n your underpants

literally no better feeling in the world lads

YOU HAVE BEEN VISITED BY THE ISLAMIC TRUCK OF TOLERANCE
______________¶___
|religion of peace ||l “”|””\__,_
|______________|||__|__|__|]
(@)@)*********(@)(@)**(@)
POST THIS IN ANOTHER THREAD TO SHARE THE PEACE OF ALLAH

Best way to directly increase grip strength for deadlifts? Pls don't say rows etc.

What sort of % and length of holds?

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https://www.instagram.com/p/BQJemrRAxfG/?taken-by=poutineandtheipf
I miss him

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>>40987966
@phil
>>40987978
Hurts so bad just want poutine back

>>40987968
farmers walks. varying %

do light weight/long distance and heavy weight/short distance

try varying implements too (farmers handles/trap bar/plate pinch/fatgrips)

>>40987968
Hold your top set for as long as possible at the top of the rep

>>40988019
I can't hold my top set without straps or hook grip. What do? Try 70% of it or something?

>>40987990
>@phil
Fuck Fil, he voted for this.

>>40988035
Just do your last warmup then

>>40987968
rows etc.

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The front judge at my meet made me re-rack my first bench attempt because my thumbs weren't around the bar.

I was setup with my thumb between the top left and bottom left photo, extended higher than the bar. I managed the next three lifts without my normal setup, and since gotten three different opinions from three different refs about what is legal.

>>40988072

>>40988068
its because your fingers need to be wrapped around the bar. it's a fucking stupid rule, It applies for the squat as well

>>40988035

My grip strength was shit for a while. I started supersetting my rows with hanging leg raises, just to make my workout faster, but it actually really helped my grip a lot.

Just how important are extensions for tricep size alongside benching?

>>40986203
Cleans or Snatch, or clean-grip Snatch, all better. If you have to do something retarded like jumping with a weight, use the damn Trap/Hex Bar so that you don't have issues with the barbell contacting your spine dynamically.

>>40988519
>powerlifter
>clean grip snatch
>>40986203
just do power cleans