/plg/ - powerlifting general

This is my 923rd day of regular(ish) posting on plg (sept 2014)

I regret it all

Whats good in the hizouse niggas who ridin the waves of life nigga

>>41027754
you should start youtube vlogging you might end up with a little income

fourth for frog

>>41027744
Hi Sean, looking for attention again? I'm all ears.

>>41027780
you on that dumb nigga shit? cuz I ain't sean you bitch nigga

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>>41027776
mfw

>>41027787
Hip hop chicken snicker, how you doing my bitch nigga, Sean?

>>41027797
He's so ugly lol

>>41027743
thought of you when i heard this song dino LMAO
https://www.youtube.com/watch?v=HHCC4ndeJyE

>>41027776
>thinking anything good will come of a frog talking to a camera

>>41027780
thats not sean
that guy sounds black
sean is one of those curryfolk

>>41027808
>he doesn't know who Shozey is
lmao this new nigga over here a lil babby or some shit

>>41027816
Sean calling himself a curry nigger is Sean's weirdest character yet

I'm not convinced every other post isn't Sean anymore.

>>41027833
its not just sean that can spot a dino m8

>>41027700
Holy fuck lads, I forgot it's holiday this weekend and gyms are closed. What should I do? I was thinking about one of this 3 options
1. skip friday and sunday and continue with 3rd week of c6w as usual
2. do friday and sunday workout on monday, wednesday and then proceed with c6w
3. repeat 2nd week again
I'm thinking 2nd is the best idea, but no idea what to do.

>>41027831
ok shawn you pozz cuckold

>>41027842
Okay Sean

>>41027844
2

>>41027851
why were you bullying sean in /sp/ at 2.30am

wtf, isley goes to my gym now

>>41027875
Stop speaking about yourself in the third person, Seany boy.

>>41027882
It was actually me, but you got the blame

>>41027908
>Sean argued with himself at 2:30am on 4chan
This isn't the first, or last time this will happen.

>>41027925
ok dino

>>41027925
fuck off rafael lmao idiot retard hobbit bobble head favela monkey

>>41027940
Hello pozz cuckold Sean, how was another day of day drinking?

>>41027941
Sean wannabe? My guess is this is that pollack trip.

>>41027955
You are never going to make it as a profiler

>>41027970
You were never much of one yourself, Sean, shawn, pollack.

>>41027976
>Sean, shawn, pollack.
Multiple stabs in the dark
First rule is to be confident in your profile

>>41027998
Deduction 1: zero commas and punctuation, a classic amongst Sean characters.
Deduction 2: each sentence is broken by a new line
(Like so)
Typical amongst Sean characters.
Deduction 3: nobody except Sean actually posts in plg anymore

Conclusion: this is Sean.

>>41028032
this post is literally rafael
why do you still post here lmao

>>41028032
>nobody except Sean actually posts in plg anymore
Catch 22 Sean

>>41028049
Rafael can do what he wants.

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i seriously have like a 50% chance on any given day to have knee aids.

fuck my life.

>>41028130
I'm 98% certain you stole that picture form me.
Have you tried doing anything about your knee? Dr Kelly starlet the has lots on knee pain on his YouTube.
I'm sure there are other resources out there, and you can ask around on /fit/, he'll, you can even see a medical doctor for an assessment.

>>41028130
Do you think it's from the lack of consistent squat frequency? I know my knees bother me when I don't squat as frequently as I should.

>>41028160
no offence but that's some crazy anecdotal evidence lol
I'm sure there's truth behind the phenomenon, but I'm also sure you've interpreted the wrong thing from it.

Perhaps your knees need to be better warmed up, used frequently (use it or lose it, whatever), something like that.

Perhaps not >have you tried squatting 500lbs more often?

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>>41028160
maybe. who knows desu

>>41028142
No, i haven't. Shit's annoying enough that I should though.

>>41028181
Happens to my elbows and shoulders too, when I am not able to bench.

Actually took sumo seriously for a few months, made my hips feel great and I pulled 90% x5 a week ago

can I officially say sumo is cheating now

>>41028198
I think your aches and pains may be related to warming up and mobilising the joints. Just a shot in the dark I admit, but maybe try getting autistic with your warm ups for a little while and see what happens?

>>41028188
I'd get a doctors assessment for the name of the problem alone, the id research how to treat it, and finally I'd seek a physio or something if I can't fix it myself.
Probably the best way around it.

>>41028225
Never have problems if I don't take time off, I always pay a fuck load of attention to my warm ups, especially for my shoulders.

>>41028253
Use it lose it, just seems your joints need to be mobilised frequently. I mean get a u t i s t i c with your warm ups next time it happens.

People like Brett Gibbs are good to look at for an idea of a warm up, he does a hell of a lot before every single session.

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Squats felt pretty alright yesterday, hips are still a bit tight but weight is moving sorta.

Need to lose some weight for sailing which isn't going to hard as on a permanent stress filled cut due to thesis.

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>not just getting under 70kg cold to start off your session

fucking gdes

>>41027700
https://youtu.be/MejBGGhU6uU

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>ctrl + F "Sean"

>23 results

oh wow

i miss my pricnesaaaa :(((

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Is a strength routine really inferior for looks than a bro split or is it just down to genetics and body fat

There are powerlifter that look better than many bodybuilders, and bodybuilders who are stronger than many powerlifters. Is it just genetics?

>>41028365
>lose weight for sailing
tfw u say nigga?

>>41028369
whats gdes

>>41028425
lose weight for sailing, are you blind?

>>41028419
>down to genetics and body fat
correct assuming you actually do accessories like curls n shit

>>41028365
I hope you fail your thesis and drown when sailing

>>41028365
get a real belt dude. that literally doesnt do shit

>>41028365
I hope you fail your thesis and drown when sailing

>>41028493
topkek

I think that Screamer would be THE unbeatable 105 if he didn't have such severe brain troubles.

>>41028553
yeah and if lewis and weizbicki and blessings and burks all got shot in the face

>>41028562
Wierzbecki is on PEDs.
Lewis and Blessings are stronger than screamer because they don't have issues training because of their runaway feelings.

>>41028573
>Wierzbecki is on PEDs.
and how does this make screamer unbeatble when weirz will never fail a drug tesr?

>>41028583
he will be popped soon, inside info.

>>41028493
Looks like an ape...he and trappy are a match made in heaven

>>41028649
Fuck off Dino you unfunny piece of underage shit

trappy please . .

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got a second date lads :)

how is your day going? training anything fun? eat anything good? how was work/school? listen to any good music or podcasts?

>>41028776
hope you at least sucked on her tongue first date otherwise she thinks you're a cuck who doesn't know how to take charge

how do you increase OHP? apart from becoming an obese fuck i will try anything at this point. it has moved up exactly 5kg in 2 years with specfic training

>>41028776
hope you at least sucked on her butthole first date otherwise she thinks you're a cuck who doesn't know how to take charge

>>41028909
Increase volume.

>>41028932
someone in another thread suggested nuckols 3x week bench but using OHP instead, is this enough volume/frequency

>>41027844
What do you mean? Just go downstairs and lift. lol

baby come back!

>>41029021
Im back

>>41029021
sean baby ive miss you

Sean showed me his face and he's literally a 10/10

Sean sent me a dick pic and it's literally a 10/10

>>41029042
If this is actually trappy I want you back please message me on discord and we can work this out please

Ive got a question.
If I wanted to split up my training into 5 days instead of 4 and I kept all reps and sets structure the same would that be feasible? Or is there not enough time to recover inbetween sessions?

>>41029069
>>41029071
hm which one is you paulie pot :(((??

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>>41029073
I would keep the 4 day program completely intact and just make the 5th day easy accessories

>>41029079
I don't remember giving you permission to speak to me

>>41029096
>4plt squat never
you trip in a powerlifting thread and can't even squat 4plate?

what are you doing with your life?

I want to ravage trappys tight butthole and I don't care who knows!

>>41029104
I don't remember giving you permission to speak to me

Stop Paul this is just getting pathetic.

My mom saw me make that post and I have to apologise, sorry guys

>>41029122
I fucking tried to make amends. The only one I told about all of this was manta. If you want to comeback you know where to find me

>>41029085
My general idea is to make pm into a 5 day program. During the summer I have less time to train that when im in uni so 5 shorter sessions are easier than 4 long ones. I dont really want to add anything to it. Do you that could work?

>>41029113
>implying you have permission to type a single word ITT outside of "how do i increase my squat"

ps captchas these days are a pain in the fucking ass, i select the signs and its not happy

>>41029104
None of us have a good answer for this question. Fucking powerlifting amiright?

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Let's take a moment and reflect on Pauls greatest hits

>>41029135
fucking brainlet can't even do captchas and he thinks he can talk to me

>>41029152
I 100% sympathise with Paul. Shit hurts.

Internet relationships can get as real as, hell, real relationships.

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>>41029152
>she
>she
>she
>she
>she
I mean you could literally tell this cunt was a dude from the way he spoke in plg lmfao. Don't even get me started on the voice changer ahhahahahahaha 'Oh but I have a cheap mic don't worry I'm a dickgrill :)))'

>>41029152
lol god damn

>>41029153
>he works out at the library
meanwhile high school kids are outsquatting your weak ass

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another classic one

>>41029180
>implying you can outsquat me
I bet you watched from the distance while I basked in the glory of trappy-chan
You'll never understand what we had

I wonder how hard Sean cried when Sarah left

>>41029239
but you were the one in love with her Dino :thinking:

>>41029249
Nice projection :)

>>41029239
>>41029249
>>41029262

who's sarah post pics

>>41029269
The girl who broke my heart

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absolutely pathetic

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how did frog do in his first meet?

THROW BACK TIME

POST SOME OF YOUR FAVOURITE MEMORIES


https://www.reddit.com/r/4chan/comments/43p9rh/sean_posting_is_now_a_bananable_offence/

>>41029420
ok sean

my favourite music
https://www.youtube.com/watch?v=zucBfXpCA6s

>>41029497
loser

>>41029618
? u don't like it?

Wat de fug. I thought trappy left after it was revealed he was a guy named raf or something after the previous leak which was a trap with bad skin and was previously a balding male.

>>41029269
>when your real first name is Sean and the only girl to ever break your hearts name is Sarah
You can fucking stop now .

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https://my.mixtape.moe/jxuixz.mp4

This video hypes me up more than anything else and unironically helped me break PRs

Am I autistic?

>>41029740
he did leave his trip was leaked lol

>>41029768
ah okay. I thought he was back to attention whore some more.

>>41029781
no he gets his social fulfillment from magic the gathering subreddits now
>sad part is im not lying

>>41029848
>he

ahahahahahahahahahahahahaha told you so
:^)

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>>41029133
I would ask someone who is more familiar with PM than me.

hoooly damn this spped is insane
https://www.instagram.com/p/BSuKDEwFw8P/?taken-by=bg_waiweight

>>41030181
When is worlds? Gibbs says he's like 18 days out from a meet. is that worlds he's talking about?

>>41027700
i miss the sheiko shilling :(
pls post

>>41030152
Tfw used to be a b- lifter

instagram com/paulie_doms/
Look he's posted all of his workouts since trappy left

Female, 138lbs, squatted 240lbs for 5 reps @ RPE8.

Is she a SquatStacy?

>>41030240
Rafaello is not a female

>>41030240
This is the squat stacy
https://www.instagram.com/p/BStRHc2FRyg/

>>41030520

Maximum cringe. Especially the >powerliftingmadethisbody tag. You had all that fat before you started lifting.

>>41030520
I gagged in my mouth, keeping my milk down is hard enough already.

this whole "sport" is fat people working out to look worse

>>41030639
this is a general dedicated to transexual internet love and we've been duped

we're still grieving so please don't make fun of us

>>41030610
>>41030613
I periodically check her ig just for the cringe factor. I love this sport but god does she make me hate powerlifting.
In b4
>sport

powerlifting: ive been doing this so long i might as well keep doing it. im not good at anything else.

>>41030728
sunk cost fallacy

realize that just because you spent 20 something years living your life, that you ought not to continue

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I hate being mediocre

>>41030728
Or, I know this is crazy. But maybe we just enjoy it

>>41030762
heyy dude lifts/wilks atm?

>>41030755
youre a sunk cost fallacy

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>>41030181
why doesn't he take the elbow sleeves off and we'll see what he can REALLY bench?!!?

>>41030201
worlds is usually in june or july.

>>41030728
powerlifting: picking up heavy things is fun

>>41030762
iktf

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>>41030791
I havent flat benched in over 6 months now.

255/265 SD

I also havent been prescribed to pull or squat heavy in 3 months.

OWL is literally a meme

>>41030809
I know your memeing but how much do you think those elbow sleeves help?

>>41030841
50-100lbs

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anyone who has any rare Ians please post them

>>41030841
I doubt they add more than like 5-10lbs at most. I don't know where his weak point in the lift is, but unless it's right off the chest, I don't see them doing much of anything.

obviously I've never used them but if they're anything like knee sleeves, once you get out of the very bottom of the lift, they make pretty much zero difference besides comfy. in bench I bet they help even less actually because your elbows don't bend nearly as much as your knees do in squats.

Is anyone actually paying for the US open livestream? Its only 10 bucks and im hardcore considering shilling for it

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>>41030925
is it on youtube or what? if it's easy to stream I might and put it on the cytube player for people to watch like we did for the powerlifting summit a couple of weeks ago.

>>41028419
Bro splits only work for roiders. If you're roiding, just do a bro split. If you're natural, follow a heavy strength routine.

>>41030950
idk, lemme check on their ig real quick.

>>41030950
http://www.cetcusopen.com/livestream
it says 20 buck but it's ten with their promo code, Kern

>>41030950
>>41031009
>The Biggest Powerlifting Event in the World. Over $200,000 in Cash Prizes
what is this and why have I never heard of it
is it IPF?

>>41031009
>>41030950
>>41031040
I just checked their insta looks like a crock of shit, a bunch of roiders doing roider shit
do they have an actual classic lifting division or is it all equipped (le RAW with wraps xD)?

>>41031056
>>41031040
It's uspa its king of the lolfed meet and i'm crazy hyped for it. It's raw with wraps, and who cares if they're roiders. So many world records are gonna be broken it's gonna be huge.

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>>41031009
hmmmm
if I'm not busy on sunday (the ones we care about lift sunday right?) I'll probably get it and if it's YT I'll put it up in cytube for people. since it's Easter I may have some family stuff going on, but if I'm available I'll try to make it available for people if they want to watch. thanks breh

>>41031040
>what is this
literally the most hype PL competition ever
>why have I never heard of it
probably because plg is IPF echo chamber
>is it IPF?
haha yeah just check out the roster
http://www.cetcusopen.com/roster/

>>41031056
it's "raw" with wraps.
also fwiw, USPA is a pretty good fed.
also also literally who cares if people roid as long as they don't claim natty and compete in tested competitions

>>41031075
>It's raw with wraps
lameeeeeeee as fuuuuuck
at least any of the cool lolfedders lifting? dan green? lilliebridge?

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What do you guys think of the protein powder is poison meme

Based on what I've seen online it seems like the issue of heavy metal contamination is by no means an issue across the board and definitely varies based on which powder you buy (I think cheaper powder usually contains more)

Since I've been trying to bulk I've thought about buying some, does anybody here use it to hit their macros or do you guys just eat RealFoodTM?

>>41031087
I think haack and the rest of the 181 and unders go saturday after the women. But yeah the big nigs lift on sunday

>>41031100
If you are unable to hit your protein requirements a protein powder is very useful. It is however, expensive so i'd rather just buy a shit ton of pork on sale to hit my protons.

>>41031087
literally only interesting lifter is zahir. and maybe belkin
haack is now a joke he literally swapped feds so he could cut his squat depth in half and add tight bendy knee wraps without even using the hard part (a suit.) what a fucking lame-o

>>41031126
Who cares, they lift big weights get the eleiko out of your ass

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>>41031107
alright, I would assume you only have to but the stream one time, so maybe I'll just get it saturday for haack and then leave it up overnight in the playlist. only potential issue would be if there is a separate stream you have to buy on sunday and I'm not around, in which case someone else would have to get it and put it up. And remember this is all contingent on the video being in a format that cytube can deal with. if it's YT like USAPL/IPF/Olympics do, then we're good to go.

>>41031126
>Haack
>Wheels
>Oak
>haack is now a joke he literally swapped feds so he could cut his squat depth in half and add tight bendy knee wraps without even using the hard part (a suit.)
and the $40k in potential prize money, which I too would do despicable things for.

>>41031144
but they do it in a proper shit way. it's like watching that guy at the gym lift more weight than he can really handle and it's really cringe to watch yet he still celebrates when he 'gets' the lift. that's why IPF is only fed that matters
if they actually had strict judging, made people pause on bench, actually hit a decent depth on squat, not use a noodle bendaroo bar on deadlifts and stopped allowing people to use knee wraps in the raw division which is nothing but artificial inflation of numbers at the cost of much much higher chance of injury then it might be fun to watch a bunch of juiced to the gills cunts lift some heavy things. but nnaaaaa bro its a joke the way they let them lift

>>41031174
You've never seen a uspa meet. Pauses are legit and depth is called. Youre thinking of spf

How Did Frog's meet go?

>>41031314
he squatted 240!

so proud!

my stomach feels like it's trying to puke after set. is this normal?

>>41031100
fuck I hate when /plg/ is qt posting when I'm having a night shift, post more anyway.

>>41031314
240/125/240

>>41031770
Good shit man

how old are you? 240 squat is only 20kg off the junior WR for 74kg

>>41031834
Hes 17 and in 83 now
He weighed in at 78 so that cucked him a bit especially how he was 81 on the skills test

>>41031770
right when you want to kill yourself you see that bench and think at least my bench is better.

>>41031552
you are working about as hard as you should be

good job

now have a dizzy spell and faint for a bit

its good for ya anon

how hard you guys cut for meets?

I've competed at 163 but I walk around 190~200 about two months before a meet.

>>41031885
Yea im gonna work on it way harder in the coming months but hey Atleast i matched isleys bench at ipf worlds lmao

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just ordered some creatine because I found it for pretty cheap and wanted to see what the hubbub was about. rip natty card.

>>41031920
>Atleast i matched isleys bench at ipf worlds lmao
hahahaha

>>41031978
load up on 20g a day for the first week my brother.

>>41031903
No fucking way would I try that shit. Training about 3 lbs over and then a slight water cut. Or growing into the meet so I can eat at a surplus the whole training cycle.

>>41031978
Tried creatine twice never felt any effects and I consider it wasted money.

>>41031087
Dont know any of the other's lifts. Does Haack have any competition in the 181s?

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>>41032082
I got 150g of it for $6 so I'm not super duper worried about it. just kind of wanted to try it, I figure that'll probably last for a couple weeks or so? hopefully long enough to see if I can tell a difference

>>41032097
iirc he's competing with everyone up to and including 181s and it's done by wilks for the big prize money, then everyone 198+ is going for the other big money prize. tBh I don't follow PL enough outside of plg folks and haack to know.

>>41031987
are you messing with me or no?

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When doing barbell or pendlay rows, my legs shake A LOT, and i'm not sure how to stop it from happening

I've tried moving my stance, grip width and even shifting my weight slightly in front, over and behind midfoot, i just cant seem to fix it

pls advise

>>41032221
>are you messing with me or no?
it's good for your kidneys brah

also
>taking creatine EVER
it doesn't even do anything

>>41032082
30% or so of people are nonresponders

I think I strained my pec doing spoto press

>>41028475

yes its my cousin with the shit form with his very own routine

"strict deadlift" in his routine cuz he only bends his upper back he says

he's fuckin incredible, he doesn't eat at all pretty much, he can go the entire day eating only candy and drinking chocolate milk, no food

>>41032221
you can tell she has no idea how to cook

>>41032836

How? She's just flipping shit over

>>41032853
too fking skinny

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is this ok?
its bill starr heavy light medium expect for the pulling with arm training at the end

>>41032828
Not really incredible considering his lifts are shit

>tfw no ass

Why am I such a GDE when it comes to my ass genetics

>>41032930
he also thinks the problem is that he needs to do more cardio to gain

also had to explain to him that 20 sets of 5 reps squat at 100% (of his 5rm) isnt his real 5rm to which he replied but like 99% cant do more weight for 5

can only imagine how awful those squats are gonna be

>>41032875
plz reply

>>41032875

For the sake of powerlifting, it'd be nice to seem some heavy singles, or triples, or at least a 5RM or something on "Heavy Day," and not just an unrelenting barraging of 5x5 volume.

>>41033183
Just euthanise him

Or at least film him so we can watch the train wreck that is to come

>>41030520
https://www.instagram.com/p/BSEj-c-gCZ4/?taken-by=barbellsandbadassery
>Deadlifts 90 kg
Hahahahahaha how the fuck can someone be this iron lyfe cringe and still be as weak as a handicapped 8-year old

>>41033191
thx

Guys quick question about 3x beginner.

Each day is 70%, 75% and 80%.
For bench I usually separate them in 2.5kg, so for example one week would be 60kg, 62.5kg and 65kg.

However since 60/0.7=85.7
85.7*0.8= 68.5
85.7*0.75= 64.2

Is it okay to be rounding down to nearest 2.5kg increment or should I be rounding up and having 5kg per session like I do with squats but that's only because my 8s for squats is 80kg.

>>41033516
Do you know your max?

Anyhoo, round down to nearest 2.5kg increment imho.

>>41033579

Thanks

Nah I don't know my max, I just go off of the percentages. Was just curious to see, because I've tried 5kg increments on bench before and it felt incredibly heavy every time and I'm pretty sure it's not supposed to.

I'll keep doing 5kg differences for squat since I guess my max is closer to or probably at 100kg though so 5% = 5kg.

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>>41030235
really makes you think

>>41033594
How many reps have you managed on 60kgs?

>>41033625
8/8/9

>>41033638
I'd assume your max is 80kgs then. So I think you'd do well if you dropped down to 52.5, 57.5, and 62.5 and went from there.

>>41033708
So if Greg says that 8/8/AMAP is about 70% and I do it pretty easily and 6/6/AMAP is 75% and I do that easily, why doesn't that mean that is the weight I should be using?

Does it matter more to have 5kg increments or just get the reps with the highest weight possible even if it's 2.5kg increments?

How did frog do at the meet Saturday? I was busy ripping up carpet

What's the name of that routine Wendler did before 5/3/1. It's three days a week and is supposed to be superior

>>41033853
Sheiko

>>41033806
Scroll up you stupid faggot

>>41033806
he went 240/125/240 at 78kg, got the national record for sub junior in squat. Missed 250kg, for which he blamed not eating enough.

>>41033772
>So if Greg says that
What he says in the program is that you start at those percentages and progress according to the number of reps you get.
Sorry I didn't explain why I thought you should take a couple of steps back. The two reasons I said it are (a) that it'll probably allow you to progress longer (thus getting stronger) before stalling. It also gives you more weight difference between the sessions; (b) the program is based on DUP, which is concurrent training of multiple aspects (focus on hypertrophy, power, and strength). For the program to be DUP, you need a larger difference between the sessions than what you currently have - 5 and 10% between sessions rather than your current 3 and 6%.

Again, this is my opinion and you're free to do what you want. GSLP, for instance, is also based on AMRAPing the third set, and is based on linear increases in weight (1.25kg per session).

>>41031903

I was around 107 during training, and I weighed in at 103.5

>>41028369
who the fuck names their child bryce?

>>41034070
Could still be worse

>>41027700
Spent the night puking and peeing out of my butt lads, time for a comfy day off.

>>41028130
https://www.t-nation.com/training/straightforward-knee-rehab

>>41034182
Asshole: and that's where you're wrong

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how do you test maxes on sheiko?

just after cycle you do mock meet or test maxes separate days or take deload than test maxes or test maxes and take deload

>>41034253
It's built into the program lad

>>41034253
you test maxes on skills test day, and then you can do a mock meet on your competition day (this is all in the spreadsheet)

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I have a meet coming up in 18.5 weeks and plan on starting Sheiko 9 weeks out to line the skills test up with the meet.

In the meantime (for the next 9 weeks) I just want to work on some weaknesses and do higher volume stuff. How does pic related look for that? Any suggestions?

>>41034493
idt doing AMRAP on front squats is that great of an idea, they're pretty core limited

5/3/1 in general is kinda shit because the first AMRAP set kneecaps the volume you can do, maybe consider just doing sets across of the big lifts starting with 8s and tapering down to 3s over a few weeks

>>41029167
DESU while it was obvious raf wasn't anything he said, don't trannies usually have deep voices?

>>41034510
Yeah, that makes sense. I'm just working on changing my form up on squats and deadlifts and wanted to try to do some RPE 9-9.5 "amraps" to see how strong I was with different form.

I don't really want to taper too much during the time I'm running this since I want it to act as a hypertrophy block.

>>41034322
>>41034376

im doing #31 and there is no skill test day you fucking liars

>>41034655
it's in 32

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>couldn't get to sleep until 3 am
>woke up at 5 am

JUST

fuck. i was going to deadlift today. Maybe not.

>>41034669
don't do it, deadlift on no sleep a shit

i've done it many times and always regretted it

>>41034669
I haven't fallen asleep consistently below 2am for almost 6 months now.
Currently falling asleep at 4am no matter WHAT time I get up.

I'm suffering

>>41034658

ohh sorri than

so I do 31, 1 week of 32 and than deload?

>>41034760
assuming you're running something resembling the over 80kg 3 day, you would run the 37 and 31 prep cycles, and then run the 32 comp cycle

the 32 comp cycle has a skills test in the first week, and then after that it gradually tapers the volume down to let you peak (although people have differing results with the standard peak, i think it's a little excessive of a drop in volume and intensity for most people on bench and squat) and compete at the end of 32

>>41034003
Thanks for explaining, could the fact that I can manage 60kg for 8s but struggle with 65kg for 6s also be an indicator my setup needs improving/I need to stay tighter?

>>41034778

yes im 97kg, running 3 day a week, I want to do 1 cycle and then test maxes beacuse Im still good at making big progression

>>41034778

and I dont do it for peak or comp, I like how sheiko is done and I want to follow this style of programming

>>41028369
Bcpa?

>>41034947
>>41034959
do 37, 31, and then the first week only of 32
then repeat

>>41035049

2 months is too long, I will make 5kg jump easily in one month unless I inflate maxes by 2,5kg - 5kg from 37 to 31 than test again at 32

>tfw making progress on DL and BP on a cut.
>tfw my overpowering squat now seems a little bit more average

Recommed me a program for squats only pls. Getting desperate here. Already found the sweet spot for deadlift and binch but I only need some smart programming for my squats. pls send help

>>41035162
smolov
m
o
l
o
v

>>41034493
There is no need to start piss light and increase linearly, what you accomplish that way is that you first lift very much under your capabilities and after a while your dick stops working when you grind heavy sets every session. It's better to work constanty in more productive zones(maybe 10s at 65-70% and triples at 75-80%)

>>41031174
You should try competing some time. Also, raw powerlifting is a meme and boring as fuck to watch.

>>41035640
eqipped powerlifting is a meme and boring as fuck to watch.

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>>41035434
i want to run smolov again.

If i wasn't in such a shitty position in life I'd try smolov jr for deadlift lmao

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>>41035647
If you had the time you'd be able to diddly more than manlets that weigh 100lbs less than you.

>>41035645
Powerlifting is equipped. You don't have to say "equipped powerlifting". In fact, raw should just be called "judging your gym max".

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>>41035672
idk senpai. I feel like my natti limit is probably 750 or so

>>41035723
no amount of equipment will ever stop you from being a gde

>>41035882
fuck off with this gde stuff, powerlifting is filled with guys you would have said have shit genetics when they started out

>>41035901
its a meme senpai

>>41035882
Wrong. Steroids and supportive gear are the best scenario for a gde.

>>41035917
Sometimes I get ideas about just cruising on test, doing some hihf training 5 days a week and squatting in wraps. Sounds comfy desu.

>>41035951
Add in some briefs and a blast shirt. You'll thank me later.

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>>41035434
>smolov on a cut

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good fucking morning goddamnit

>>41035768
did you start pinning on april 12th at noon or something wtf

>>41032836
I don't think the cooking was supposed to be the main thing she wanted you to watch when she made that video

>>41036032
He'll learn to not cut just by looking at it.

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When will Isley become my waifu?

>>41035162
Imo you should just be happy with the progress you're getting and not change anything. If you change your programming stuff could come crashing down desu.

440 is my dl max right now is 500 a realistic goal for this year

>>41036196
Doesn't sound unrealistic. What's your bw?

>>41036208
5'7 188

>>41035917
i know plenty of people who are just as shit on steroids as they were natty, in fact i know a couple that have actually lost kilos off their total

>>41036210
Go for it

>>41036224
thanks senpai

ive deloaded this week and i was gonna start c6w tomorrow but i want something better for bench and with more diddles is there a better program?

>>41036218
Great story. They don't lift the weight for you, obviously.

>>41036218
they fucked up somewhere

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>>41036196
The trick is to just jump from 405 to 495. I've broken my squat plateau like this.

>>41036246
yeah, shit programming and shit diet and more effort posting on fb and instagram than lifting

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>>41036235

>>41036218
Yeah yeah we all know that steroids don't do anything(that's why a lot of people take them after all) and that you gained 40 kg on your bench because of your superior programming and passion for the sport.

>>41028514
Agreed. Get yourself a 3in all the way around. Best Belts makes great quality prong belts.

>>41036273
kek

>>41036235
For bench either do the 3x stuff from 28 free or the Twinklex bench program instead.

>>41032853
Flipping shit over too many times fucks up the maillard effect

>>41036335
is there a >28 program for lower body that goes with it

>>41036348
No reason to switch if you're happy with c6w, it's fantastic for lower body.

>>41036301
>3 inch
For girls. Best belts a good brand though.

2suns 531. what do you guys think?

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>>41036405
Who?

>>41036405
good

the most important thing about 'routines' is that you enjoy them

>>41032875
Try this instead.

Heavy Day: Squat 5x5, Bench 5x5. Pushing near failure on the last rep of the last set. IDK y not just 3x8 on both weighted chins and rows desu.

Light Day: EITHER Squat 3x5 at 80-90% of the Heavy day's weight OR Front Squat 3x5 and pushing near failure on last rep of last set, Overhead Press OR Close Grip Bench for 3x5 and pushing it.

On the Light day, you do your Deadlift for intensity, max out the 1x5 and then switch to 2x3 and then 3x2 and 5x1, each as a separate progression. Once all have been done, alternate weeks between those four schemes.

Don't do anything else on Light day, it is supposed to be lighter.

Medium Day: Do the Squat and Bench for intensity, as above for the Deadlift, same deal. Then do pullups 3xf at bw and the fluff isolation stuff for arms.

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Knee aids won't leave. Tried to do goblet squats to help. Only made it worse

End my life pls

https://www.youtube.com/watch?v=C3mOAZZqL_I

Guys what do you think of using elastic bandage instead of knee sleeves? (fucking poor here, no money for proper knee sleeves)

>>41036405
Almost all 5/3/1 suck because it's a ripoff of BFS and he took all the good shit out of it when he ripped it off. He lightened it so much that it became "accessory lifts: the program" and then he had to add crap like joker sets and first set last and shit to fix what he fucked up.

This is closer to the spirit of BFS and easy to manage.

Pick SIX movements. TWO MAIN LIFTS a workout day. Squat and Bench, Deadlift and Press, Front Squat and Close Grip Bench are good.

Track each week separately. No bullshit percentages. Just good honest progression.

Week 1, 3x3. Do as sets across, Rippetoe style. Max reps last set.
Week 2, 5x5. Sets across. Do 3x5 if you're short on time. Max reps last set.
Week 3, 5-3-1. Ramp them 80% 90% 100% of target. So 5x400, 3x450, 1+x500.
Week 4, 10-8-6. No stupid deload. No skipping this week so Wendler doesn't get sued by BFS. Ramp them 80-90-100.

Pick another six or nine accessory lifts. Do 1/3rd of them each day. 2x10. All should be compounds. DB presses and benches, rows, chins, dips, illegal bench, etc.

>>41036430
This doesn't work for powerlifting. Your routine should be kicking your ass

Realised I might be autistic lads. I love the gee eff but I get agitated and feel uncomfortable with prolonged periods with her (2+ hours) and just wanna be alone

>>41036558
Break up with her she'll cheat on you anyway

Why am i so weak after years of lifting, i follow a strength program to the dot track all my calories gain weight but the weight on the bar hardly goes up.

>>41036273
This figure gained on my bench changes everytime someone says it, id love 40 on it, would mean im benching 200

Ive put more on my total in 2 months of conjugate with half the dose than i did in 9 months of shitty 5s, either way im stronger and this general tends to forget thats kind of the point of powerlifting

>>41036725
try harder

>>41036725
How is your form? What are you lifts and bw?

>>41036725
Genetic dead end
Try harder
Etc etc

For some actual advice, try not trying to gain strength, do some offseason stuff, make muscle gain the aim for a bit?

>>41036738
Not sure what i am doing wrong, if i feel like i can do more i always do extra sets, push myself on my sets and make sure i hit the max reps i can. Eat 200g protein a day, and enough food to slowly gain weight. Have not missed a workout this year, but i am still fairly weak for amount of time lifting.

There are guys who can squat 180kg in less than a year and thats my max after 3 years.

>>41036622
Genuinely wish she would lad can't be arsed with the drama of me ending it. Might treat myself to killing myself at 400 wilks

>>41036507
How did you contract knee aids in the first place?

>>41036756
Form is good now, it was a bit shit before.

No rounding on DL, pause bench and below parallel on squat.

Stats are
90kg BW
115kg x 2
180kg x 1
220kg x 3 on DL

>>41036768
What kinda routine do you recommend, have never tried a hypertrophy routine.

>>41036813
Wait is your bench 180?

>>41036831
maybe you need more volume

>>41036459
thx

>>41036780
Your expectations may be too fucking high, not all of us have the same potential. If we did, we'd all be in the championships and it would be a dice roll as to who won.

Assuming you've been on mostly strength programs, do as >>41036768 suggested and try some hypertrophy cycles. Or if you've had some of that work already, try ramping volume DOWN or changing some frequency to see if you respond better. Whatever you do, before you do it, do a taper and a mock meet. Then make your change and make it stick for 8-12 weeks and then taper and mock meet. Rinse repeat. This is the only way to be sure that what you're changing works or doesn't desu.

But I still think it may be just that your genetics aren't up to your expectations, that happens surprisingly often desu.

>>41036834
Squat 180, forgot to type in.

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HAACK IS CWS'S AND MAX AITA'S PICK TO WIN THE MEN'S LIGHTWEIGHT

GET HYPE MOTHERFUCKERS

>>41036860
Ok thanks for the advice, my goals are to hit a 140kg bench, 220kg squat and 260kg DL i dont feel like those are that extreme and most nattys should be able to hit that.

>>41036840
I have upped my volume and i seem to responding well to it so far, hopefully it stays that way.

>>41036924
yeah thats helped me a lot on bench esoecially

>>41036875
is there anyone whos close

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>>41036051
lol, that was years not days
april 2012
august 2013
december 2014

etc

>>41036801
was accidentally stealthposting from fone

idk man. every since my life has gone to shit it's just sort of been that way. shits fucking infuriating.

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>>41036974
https://youtu.be/C3mOAZZqL_I?t=987
there's some pretty bananas totals in the 165s on up, but from the way they're making it sound, unless haack completely fucks up the squatting with wraps, he *should* be the pick to win

>>41036991
wow I'm a fucking idiot lmao

>>41037003
>wow I'm a fucking idiot lmao
Americans rekt again

tfw was catching up on norsie's peak deadlift unitl I lost all motivation

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>>41037013
tfw into the trash tier already

my squat is even more dispicable right now
https://www.instagram.com/p/BSdA_vjjntU/?taken-by=norsefat

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>CWS predicting Belkin to have a wilks in the 620s
what the fug

>>41037040
:(

Still toying with 4pl8 tho. I can't do that.

>>41036519
Watching rn lad

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>>41037106
Thats three plate, and my knee herpes won't go away.

Lads just got accepted into an internship for the summer. Super hype

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>>41037170
Deets senpai

whats your study

what will you be doing

will you still get to lift

>>41037202
It's at my congressmans office, it's pretty hype cuz a huge part of making it in politics is getting a foot in the door. Its only a couple days a week 9-5 so I can still lift. I'll likely be doing bitch tier medial tasks but im cool with that cuz like I said, im getting a foot in the door

>>41037202
Also im saving that webm, fucking kek

>>41030520
Does she actually compete? How would you not be embarrassed as shit showing up to a competition with such shitty lifts

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>>41037300
She competes, and she also makes twee quizzes for the children she teaches making sure to let everyone know.

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>>41037232
dope. I actually think I want to get into politics. I'm probably barking up the wrong tree, but this shithole state could use some change, and my worldview is just jaded enough that I think I could actually jump ship on making money and get into politics so I can be poor, make no headway and fight an uphill battle of a state full of fucking hypocritical retards.

dunno tho desu. at least I would have more time to lift : ^ )

>>41037396
Fucking kek, I wouldnt reccomend it if you donr love this kind of stuff. Im someone that listens to hours of conservative podcasts a day like dennis prager, shapiro, klavan etc. And I read political shit all the time. I will agree having time to lift is good though.
NORSELEAN 2020

>>41027700
>41027743
؜>>؜41027743

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>>41037170
>>41037232
congrats my man

>>41037300
>you are powerful

>>41037621

not in kilos, i can bench 230 3x8, 250 3x6, 270 3x3. does that ratio seem bad?

>>41037632
Rough rule based on the Brzycki and Baechle formulae is that each extra rep is about -3% additive. So your 6RM is about 6% higher than your 8RM, etc. How that works with sets across is anybody's guess but why not assume it's good?

Based on that, the 3x8x230 is maybe 5lbs light compared to the 3x6x250, and the 3x3x270 is maybe 2.5lbs light compared to that rough rule.

So ... right on target I'd say.

If I can manage 60kg for 3x8, do you think 65kg 3x6 is possible or is that too big?

Power cleans aggravate my lower back
Why

>>41038104
60x8 is a E1RM of 75 and 65x6 is an E1RM of 75

Sounds reasonable to me

>>41038160
What % are these for e1rms?

>>41038166
sorry?

>>41038160
>>41038166
Nvm just worked out. I meant what % are 8s and 6s usually.

>>41037332
>200lbs
>Personal best
>Claims to be a powerlifter
This is novice even for a woman, she should just kill herself

>>41034914
Maybe, but you could also just be bad at reps.

Generally, you should never stop trying to get better technique.

>>41035647
https://www.youtube.com/user/johanliljeblad?&ab_channel=johanliljeblad

This guy did.