/plg/ Panzer Lifting General

Running is true athleticism

Not faggy oly

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>>41100331

>>41100331
>Implying /plg/ has the athleticism for oly

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>>41100340
*clears throat*

>>41100350
Post deadlift to clean ratio

>>41099809

Dreadfully sorry, xir.

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>>41100361
2.29 as of yet

deadlift has literally nothing to do with cleans btw completely different motion and muscle involvement

>>41100372

whats your highbar/lowbar ratio

>>41100428
an undefined term because I have never done a low bar squat and obv when you divide something by 0 ur answer is undefined

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Hurt my ankle running, lads.

Hopefully the pain just goes away on it's own.
It's not swollen.

>>41100504
Thats what you get for running

>log press
>speed yokes
>zercher yoke relay

Strongman stuff is so much more fun than PL, but it kicks the shit out of my joints.

What's everyone training today (or next)?

Man fuck bulking. I just spent 20 minutes shitting. Based off weighing myself before and after it was a 3 kilo shit.

>>41100527
Tomorrow I got squats, bench, and close grip bench.

>>41100372
Comparing clean and deadlift is a good way of comparing a person's strength and explosive ability.

Pretty unathletic ratio :^)

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>>41100315
Any advice for getting my deadlift up? Pretty late into SS, hit a 230lbs 5RM on my squat, 150 5RM bench, 105 5RM OHP all in the last 2 weeks, but Deadlift is only at 245. I added DB rows a while ago, but not sure if that's really doing much.

Why was it called the US Open anyway? Doesn't "open" usually mean you don't need to qualify?

>>41100660

Age
Height
Wingspan
Protein Intake
Caloric Intake
Deadlift Programming

>i added DB rows a while ...........

Just no.

>>41100670

You can have an open that has a 400 wilks or other grading in competition requirement as far as i know.

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>Deadlifting 1030 pounds...
>... with the Rogue Elephant Bar

>>41100813
Is it easier with the elephant bar?

ive had to miss 2 days of c6w from being sick should i keep going or restart

>>41101399
repeat the days you missed. If too hard. Deload and restart

Fell for the high bar meme and am switching to low bar after slow squat gains


How do you keep your wrists from hurting? I have wrists wraps but also want to fix the underlying problem

>>41100535

Dude, that's the best part of bulkan. It's like meditation. You can be spend some time to contemplate the meaning of lift without having to tense up in order to hold in a shit that could choke a walrus.

And people tend to leave you alone when you're taking a dump. Nice and peaceful.

>>41101505
I find holding it without thumbs, like suicide grip style, makes me use my rear delts to hold the bar more, while my hands just stabilize it.

You could also be having wrist issues from mobility issues. Poor mobility in the shoulders can restrict your range of motion in your arms, so your forearms try to compensate, which puts extra stress on the tendons in your forearms, which is felt as pain in the wrist. This is also a major cause of "wrist pain" from cleans.

>>41100660

>Late into SS
>Can't squat 3playt

Eat moar. It is never enough.

Also, a video of your deadlift would be super handy in diagnosing why you aren't good at it.

ALSO, if you're doing squats or deadlifts in sneakers or Converse (don't be that fag that says Converses are adequate lifting shoes), that's why you suck at them.

>>41101554
Not that guy but what are some good deadlift shoes?

I've currently been using Adidas Powerlift 2 as an all purpose shoe for squats and deadlifts. It's got a quarter inch heel.

I've been looking into getting a pair of shoes with a higher heel for squats and oly lifts, and a totally flat pair for deadlifts.

>>41101552
>>41101505
Yeah it's definitely a shoulder mobility issue.

Did haack win?

Or did he lose and get banned from the ipf?

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>tfw ow mine knees
I just joined the stifflegged romanian deadlift and box front squat master race.

>>41101554

I deadlift 3x bodyweight in converses...

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>>41101619
2nd place and ban

>>41101630
>x bodyweight
Stop using that manlet metric.
Post wilks.

>>41101637

I'm 83kgs.

However, having said that I've done that in converses I also have a pair of deadlift slippers on the way because i suspect converses actually have a lot of rubber increasing my ROM.

But calling them inadequate isn't very accurate seeing as you can deadlift heavy in them perfectly fine. Maybe not 100% optimal.

Also they're convenient because I can walk to the gym in them as opposed to having 2 pairs of shoes in gym bag.

>>41101552
>>41101602
What should I do? Shoulder dislocations?

>>41101619
2nd I think $10k prize money.
Lost balance on his 2nd squat attempt so hit the same weight for his 3rd attempt at rep8.
Pollack and Haack both totalled 855 but he lost on wilks

>>41101680
MobilityWOD stuff is pretty goofy sometimes but it works.

https://www.youtube.com/watch?v=eveYJP1indI

https://www.youtube.com/watch?v=Un1PDhrU3h0

https://www.youtube.com/watch?v=q0Elx93duAA

https://www.youtube.com/watch?v=skHV4sTF3hI

>>41101739
Yeah I dislike Kelly Memett but thank you.

>>41101801
I think he's annoying as hell but his weird stretches fixed my shoulder clicking, front rack pain and shitty hip mobility, so I have to give him that.

Why are Candito's eyes so large relative to his head?

>>41101881
The eye reps in c6w

>>41101590

I could have sworn the Powerlift 2.0s were a .6 inch heel.

I used to use exactly those shoes, reasonably effectively. I got me some Sabo deadlift shoes last week, and despite being literally impossible to fully lace with the laces that came with them (going to have to get some hockey skate laces or some shit to lace them all the way up), they seem to be perfectly adequate as well. Time will sort of tell if they're much better than the Powerlifts, or if I wasted $80, when I test a max in probably two-ish months.

I have also heard that wrestling shoes (the Olympic type wrestling, not the fun wrestling) are an option. Though they might be a bit slippery if pulling like a bitch (read: sumo)

>>41101630

That's because you aren't eating enough.

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>>41101628
>tfw ow mine back
REMOVE LOW BAR
HIGH BAR IS ONLY TRUE SQUAT
FUCK YOU RIPPLETITS

>>41102154
what shoes are better to dl in than regular flat shoes or barefoot nigga you arent making sense

>>41102154

>doesn't know what i eat
>doesn't know how long i've been lifting.

Please keep the shitposting to a minimum.

>>41102150
>Sabo deadlift shoes

Lol please kindly kys.

>wrestling shoes slippery for sumo

I sumo in deadlift slippers.

You're truly upping your bullshit output today tripfag.

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(Weight lifted-378.7*ln(bodyweight)+2000)/10 = Nuckols coefficient for unequipped male powerlifters.
Score of 100 is the average score for the top 10% in each weight class.

how am i making gains on my cut on the TM?

>>41102299

Jordan Feigenbaum made gains while cutting on TM for like 11-12 weeks IIRC.

It's not unheard of if you periodize it intelligently but don't expect to be putting on much muscle or making long term progress.

>>41100660
I-is that balrog dabbing?

>>41102778
His starting position is as far away from the bench as my bottom position is.

Can I add a second RD to the TM? If so, where is best to put it?

I find keeping the form dialed in for squats in particular is very important to hitting good weight consistently. Switched over to squatting twice a week during LP to 3 times a week for the TM and the improvement in my technique has resulted in the weight jumping up almot by itself.

I was thinking:

Mon: VD
Tue: RD
Thur: RD
Fri: ID

But i'm not sure if having RD before ID is a bad thing.

Thanks

>>41103033
no

do something else if you want 4 days a week

>>41101881
that's what happen when you train like isley. sheiko eye pops for maximal eye hypertrophy.

jokes aside isley's going to blind himself one day.

>>41103067
any suggestions? not looking for some bulgarian style thing where its constant light weights. the reason i like 3 times a week VD is because you get good practice with heavy, medium and light weights. i'd rather keep doing the TM cause of the gains obviously but maybe there is some way to tweak the TM so i'm doing more reps?

>>41103084
*3 times a week TM

>>41103084
so youre making progress but you want to change it?

WHY

WHAT IS WRONG WITH PEOPLE

be happy youre making progress ffs

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haack always killing the fashion game

Can't even add 5lbs weekly to my 135 bench on Nuckols beginner. Kill me

>>41103084
>bulgarian style thing where its constant light weights

WUt

>>41103315
The beginner ones are better than SS but it's still not a whole ton of volume. If your top end numbers are moving up stay with it, if not, the intermed ones are awesome.

>>41103315
blees be on kilogrms

PL is growing so insanely hard in my country. Thinking I might just have to go equipped.

getting a little sick of benching constantly

considering doing an HLM type setup where I'm benching 5x5s on tuesdays, ohping 5x5s on thursdays, and close gripping 5x5s on saturdays

anyone run something like that before?

>>41103246
because i could make MORE progress doing more of what is making me make progress

gotta get out of that mentality of being happy with sub optimal gains man

what's the difference between equipped and unequipped?

why is sumo allowed?

what;s the point of AMRAP sets on 5/3/1? on nuckols' programs its sometimes used as a means to gauge the weight used next week or something which i understand, but why are they useful in 5/3/1 given that the increases in weight are a constant from month to month?

>>41101637
Wilks favors fatties tho lmao

>>41103417
doesnt always work like that

and im one of the few people here who does preach training as efficiently as possible

but more is not always better

>>41103455
i understand that more wouldn't be better if i was talking about adding sets to VD or ID or something but why is getting more practice a bad thing, given that there's not enough stress on RD to negatively affect ID?

not h8ing just haven't discussed this before

>>41103465
doing twice as much 'recovery' stops it being recovery

>>41103417
5-20 lbs a month per lift is excellent progress

>>41102778
you can see his ass clearly launches off the bench

>>41103435
In old 5/3/1, that was basically your main work for the day. In new 5/3/1, you do a million times more main work and actually make progress. Read Beyond 5/3/1 if you decide you want to run the program. And drop OHP day for a second bench day.

>>41103328
I'll try another week just to see. Yeah I think it tends to my 80%, 4 reps that are slowly increasing and the higher reps aren't increasing much.

Is intmed high the better choice over the normal?

>>41103482
makes sense breh, thanks

>>41103519
I loved it, easy progress every month with only one real ballbuster of a day per month (W3D1).

>>41103491
can i also drop bench day for a second OHP day? not powerlifting related but thought this was the best place to ask

>>41103435
they're used to tire you out and kneecap the amount of volume you can do that day

What's the better intensity day rotation on the texas method:

5RM --> 3RM --> 2x2--> 5x1--> 1RM + back off

or the same but 2RM instead of 2x2? other suggestions very welcome

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>>41103315
>>41103403
I just switched away from Knuckles intermediate bench because I was bored.
What I do now isn't exactly the most powerlifting specific but the variation stops me from quitting entirely. The volume is also quite a bit higher than it needs to be, but I wanted to include everything I could think of.
Pic related.


I also haven't done a low bar squat or a conventional/sumo deadlift in months.

>>41103553
is there actually any point in the light blue if you've just done 5x10-15 reps of another press at RPE 9? for example i can't imagine anything close to meaingful weights being used on thursday's DB bench

>>41103549
When you fail or feel like you will fail to get the 5RM, stop at 3 and do another set of 3 for 2x3.

Keep doing 2x3 until you will not make the 3rd rep in one of the sets, then do 3x2.

Keep doing 3x2 until you will not make the 2nd rep in one of the sets, then do 5x1.

Then try for a 1RM the next week or some week after.
Then either reset or change programs.

>>41103435
They're there to make you SWEAT and BLEED because we train with INTENSITY and PASSION not that I expect some soaking wet 132lbs cunt to understand the iron crusade.

Basically no reason except for marketing(set PR:s every week with Wendlers amazing program!)

>>41103450
small skinny twink manlet who would be easy to kill detected

>>41103532
I know progress is different for people etc but what sort of monthly progress did you make?

>>41103586
Yeah, I haven't been doing this long, right now it is not much.
I hadn't done DB bench before starting this and so it was a strange experience to be so unstable, and so I have chosen to keep using DBs.

In later weeks when the first press is for low reps, the secondary press will probably begin to feel more meaning full.

Who knows though, I'm really just trying to do something interesting. I might end up changing plans if I don't like this in a few weeks.

Can you guys recommend me a program thats
>periodized
>preferably 4 days a week
>good for a guy who just hit lmao 1/2/3/3.5 and can't make linear progress anymore
I'm on canditos beginner LP right now.
Been thinking about doing Sheiko but the beginner programs that I found were all 3 days a week.

>>41103590
>reset
how would i reset that? would i go back to 5s at the weight i transitioned to 3s with and try to improve those all over again, or would i start with a higher weight than this?

i can see progres taking a very long time if i have to go all the way back to the old 5 weight after every cycle

Does anyone know what the guy that won the USPA superfatties class totaled?

>>41103672
Do you have base knowledge about programming and training? The best thing would probably be to make your own programming so you can progress at a pace that suits you and build your weaknesses.

Doing a 4-day sheiko for 4 weeks then maxing could probably work too, Jeffrey did something like that with 3-day sheiko in his pl-club iirc.

>>41103672
5/3/1 fits the bill

if you want high volume (presumably you do because you picked sheiko) do the building the monolith variation of it

or you could do a split TM template but don't expect great upper body gains without accessorizing quite heavily

>>41103750
>>41103763
Thanks guys

>>41103672
related question, I would have thought that roughly 1/2/3/4 or where you can't make progress on an LP anymore is "intermediate" which is where I'm standing now

>>41103825
running out of LP is the only requirement for being intermediate. if you can't progress workout to workout anymore, you are intermediate becaue you require intermediate programming to make gains.

>>41103750
also, where can I get the sheiko templates? The ones I found were either 3 day routines or for CMS/MS lifters

Woke up at 78.7 kg today, lads. Strength still isn't going down. I-I guess I should stop cutting soon.

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>>41103880
>TFW you're 30 kilos away from being considered a man

What's the best routine to get my bench up if im at 80kg x5 ?

>>41103969
Sounds like you need to call
Mikey
Momentum

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I'll give you faggots at if that'll save you a lot of time.

If you can't get to 1 2 3 4 plate within a year of just fucking around, then you're in the wrong fucking Hobby period

So fucking tiring listening to these genetic dead ends try to out-think being a weak pussy bitch.

I got to a 1500 pound total without even trying that hard at just over 200 pounds. I've won most meets that I've gone to. I don't even compete anymore because it's such a fucking boring sport period

Enjoy your hobby that nobody cares about besides autistic faggots that can't make progress without some flaming homosexual to inspire them.

>>41104035
what a load of unabashed garbage

>>41103918
At least 2 pl8 bench is easy now.

>>41104068
Name one person from the stupid fucking website that struggled with a 4 plate deadlift that is now a respectable lifter period

Hint there is none. If you suck it strength Sports, you suck at strength Sports. Go collect rocks faggot

>>41104107
who gives a fuck?

how many people in the world play football recreationally and how many are actually world class material? some people enjoy it. if you think its so bad then fuck off out of the powerlifting general lmao

>>41104035
ok dino

>>41104107
not him but layne norton struggled with his and now has a world record setting deadlift much higher than yours

>>41104149
You're an idiot if you think that

Lane Norton is an insecure lying drug cheat who can't stay out of beef with Jason Blaha

That's about as pathetic as you Are

>>41104088
making bench gains on a cut?

fucking talentchads

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How much lean is allowed on OHP?

I see some people on here who do this movement, turning it into a standing bench.

Is it just breaking down form to lift more weight, or is it functional to increasing overall shoulder strength and development.

>>41104171
>pathetic
lad, you just typed 5 lines' worth of your autistic anger issues on 4chan for all to see. you are just as pathetic as everyone else here, 1500 total or not. don't forget it.

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Deadlift replaced with ohp when?

>>41104188
the less lean the better. the second the bar clears the head, you should be driving under the bar. that is what an OHP is and that is how it's supposed to be performed in the eye of programs that call for it. you can lean back and bench it up if you want for the sake of weight, but its use in powerlifting isn't conducive to form like that.

>>41104208
How low is your total be honest

>>41104188
Doesn't matter. If you lift for strongman "cheat" as much as you can, if you lift for any other reason try to have a decently straight back through the movement.

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>>41104214
bench replaced with arm length contest when?

>>41104238
i don't have a total. i don't compete in meets. my squat is about 4.25plate and rising rapidly, DL is an embarrassing 3.75plate (long ass legs) and bench is about 3plate. i don't give a fuck, i'm not trying to be a pro, i just want to get stronger and look better. bofyweight 84.5kg as of this morning.

>>41104272
If you're interested in general strength then why are you visiting this stupid powerlifting homosexual Echo chamber?

Your stats are shit. This place will only make you feel worse. Because most these faggots can't even get respectively strong compared to gym rats.

>>41104301
but ofc you can sean

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>>41104272
>long legs
>bad for diddly
>good for squats
I think the problem is smth different

>>41104272
those numbers are bizzare

i bet you look like a fucking rainbow on symmetric strength

Why is Sheiko shilled so much here? The workout is 3 days a week, and dont most big time powerlifters have frequency nearing 5 times a week?

>>41104272
lower faggot
>>41104316
this

>>41104334
It's easily accessible and some people on here have had great sucess with the programs(Bodorio, Frog, Virtus altough he did some sheiko-"inspired" program from his club)

>>41104364
literally all talent chads.

>>41104334
Because a bunch of nobodies want to train like the best powerlifters in the world when they could just be running something half the volume and keep making progress.

The only people that survived it have the talent to survive it. Everybody else Burns Out

>>41104360
i do low bar as low as i can get (well below parallel)

i have short femurs and weirdly long calf bones. so my squat ROM is rather short and my deadlift back angle is pretty much horizontal.

>>41104316
see above

>>41104301
i quite honestly don't give a fuck, my man. i come here to ask the occasional question and for the sick bants when i have nothing else to do. beats coming here to do what you're (autistically) doing

>>41101680
Grip the bar as wide as possible, that`s what helped me.

Gonna attempt 500lb squat today. Most I ever done was 430 so it's big jump. But I just finished 5/3/1 3 month challenge (so my last month was 5x10 at 70%) and I feel like I can do it.

Wish me luck, I'll post vid if I succeed.

>>41104397
The only person thats burned out on sheiko is norse and thats cuz hes got the mental strength of mid 2000's brittney spears.

>>41104499
Good luck lad. Smash it

>>41103864
pls respond

>>41104500
You're wrong. How many limp-wristed Anonymous faggots ran that program because of the tranny homo and burned out hard? I bet you it's more than a couple.

>>41104456
Have you tried sumo?

>>41104522
You have to be the biggest of gdes to burn out on sheiko. Quit being a cuck

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good fucking morning goddamnit

>>41103422
>equipped
making your clothes help you lift
>unequipped
the person actually lifts the weight

>why is sumo allowed?
why would it not be

>>41104499
post a video whether you get it or not. smash smash smash

>>41104578
That girls face looks spoopy. 0/10 would not approach in a graveyard

>>41104574
I think the people who inflate their maxes during the first month by +10kg, cause it feels "too easy", are the ones that end up burning out. The volume and extra weight just ends up crushing them.

>>41104611
If you inflate it's not really running base sheiko is it now?

>>41104499
you made squat gains on 5/3/1?

what the fuck?

>>41104578
Letting people do dumb shit ruins the reputation of the sport as a serious pursuit.
>BP minimum ROM standards
>Max DL feet width to get rid of sumo

Sport looks a lot more serious now and maybe one day it won't be a meme.

>>41104557
no i haven't but everyone says it favours people with shorter legs. whether they mean shorter legs as in a lower number on a tape measure, shorter legs relative to their torso or shorter femurs, i don't know.

>>41104647
Just add push/pull meets. OHP and conv diddly. I pull sumo and would love to watch/participate in that.

>>41104650
Its shorter legs relative and thats not always true. Im built for conventional, long arms, long legs but I dl 50kgs more sumo

>>41104650
They usually mean short femurs but a lot of people have been successful pulling sumo with long memurs anyway. The wider stance should allow your back to be more vertical.

>>41104688
>>41104696
is sumo a good accessory to conventional?

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look what I found lmao
didn't know people like this existed outside of the internet

>>41104647
>the sport
anon pls
>BP minimum ROM standards
I don't have a problem with people arching the fuck out of their backs as long as they follow the rules. literally just them taking advantage of their own flexibility.
> the sport as a serious pursuit.
it's a hobby buddy.

>>41104397
The best powerlifters in the world do a lot crazier programs than the cookie cutter sheikos that's on the app. Boris own athletes train a lot more than 4 times per week. The advanced large load that Norse burned out on is pretty tough but the others aren't "high volume" or "extremely advanced" people are just lazy and want to progress without trying.

>>41104720
Sure, if you end up pulling more than conv then I'd just switch over. That being said, I still do conventional stance variations and pull sumo.

>>41104732
>2.5 partners
>.5
Is that person fucking a quadruple amputee or something

Test

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Are heavy (cheat) curls good for grip strength?

>>41104732
When I was a lad we called these people Hipsters

>>41104646
...Yeah? I mean, are you not supposed to? The biggest factor for the gains was the 3 month challenge. Doing 5x10 at 60% was hard enough then 5x10 at 70% after already finishing my working sets was brutal. I could not finish the full 5x10 at 70%. My 1rm without doing the 3 month challenge should have theoretically went from 440 to 470. But I don't think that's accurate since on my final week at 5/3/1 I did 4x400 (should have went for 5) then 5x10 295 (with failures about a total of 40 reps).

I'm shooting for the moon but I feel like I can do it.

>>41104845
>5x10 @ 70%

what the fuck, how many days after did it take you to be able to walk again?

>>41104858
lol that was the worst fucking part. I've been lifting almost 2 years so it's been a long time since I felt doms but even at 60% I got domes for a couple days. I squat mondays and my first week at 70% my legs still were sore on thursdays and then good to go for deadlifts on friday. By the 3rd week of that it got a little better but still walked funny for a couple days afterwards, just thursday wasn't as bad.

>>41104720
Id argue no, unless your sumo is really weak compared to conv

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>>41104773
https://www.youtube.com/watch?v=9G8xA8JWwK8

>>41104842
I thought they were called snowflakes

>>41104948
How about mentally ill?

>>41104962
Kek.

>>41104732
this has to be fake

>>41104732
why is it not ok to bully people like this anymore

this is what happens when you remove society's inclination to tell them "no"

>>41104732
>the sport at competitions is a sport and the point is to be a competitive sport. if you like prize money then having the sport not be a meme is beneficial. maybe even PL olympics one day. hobby=you at gym, meet=sport
>BP rules are the problem so change them. arch back BP with 14 yr old girls doing 2 pl8 makes the whole thing a meme

>>41104512
http://sheiko-program.ru/forum/

>>41103533
yes, if you don't want to lift your arms till next training.

>>41105116

Why are you greentexting?

Look guys, the back arch is fuckin part of it, deal. Bench isn't even a big part of your total.

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>>41104962
>polygamy = mental illness

https://youtu.be/MCLOiyIUrkc
reminder you don't ever need more than 3 steps for walkout

>>41105113
bullying in general isn't a nice thing to do. just let them do their own thing. it's not affecting you, so why go out of your way to be a dickhead.
t. screenshotted and shared it on 4chan

>>41105116
I guess we'll just have to agree to disagree. I don't see a problem with arch.

>>41104035
yet you still post here, why is that?

>>41105290
because they invariably don't do their own thing. same thing with vegans. i wouldnt care about either if both groups didn't smush it in other people's faces so damn often

>>41104499
>70lb squat pr
fucking wew lad
good luck i guess

Don't care about my total. Is it better to spend time on 315 bench or 225 OHP?

Have you ever seen a small 225 OHPer?

>>41101628
Yooo

Anybody have a good idea for some 3x/week lower programming that doesn't involve squatting? I'm thinking something like deads Monday, GMs/lunges Wednesday, bunch of RDLS Friday but if anyone's got anything better/more structured I'll take it.

>>41104891
>almost 2 years
>500 squat

fuck you

What does clarance have around his left knee everytime he lifts?
It some sort of band underneath his knee.

Whats the purpose?

>>41105345
315 bench is much easier than 225 OHP. i'd go for 225 OHP but only because that's what i've (unsuccessfully) been doing for 2 years. at this point i have literally no idea how to make OHP go up.

>>41104732
>outside of the internet
>posts picture of an internet based app
oh come on...

>>41105401
bandage
keeps the exploded knee shrapnel pressed in place

>>41105459
What's your OHP/bodyweight right now?

I'd just like to know that I won't look like shit if I choose to focus on pressing.

>>41105459
What sort of bench number in general do people with a 225 OHP have? I might be tempted to chase a 225 OHP

Anyone have any experience on:

Cowboy Method?

Juggernaut Method 2.0?

Are they good? Worth doing if general strength is a goal? Progress too slow/not enough frequency?

Struggling to find many reviews

>>41105345
Do both, 225 ohp would be harder imo

>>41105536
Depends on bench form and if they frequently train ohp. I doubt I could ohp more than 185 despite benching 315, but I have a friend who benched 315-330ish when he was doing 225 ohp.

>>41105719
Would like to find out as well. I keep hearing how CWS is smart and a great coach but nobody ever talks about what results they got from his programs.

>>41105480
lmao for real?

>>41105491
it's 0.77. Pathetic. However, since focusing on OHP, my delts, traps and tris have grown at a crazy rate. i don't think its aesthetic though because i think big traps look like shit.

i don't know what i'm doing with my training these days, i'm in a rut with regard to OHP

>>41105358
im really fat tho so it doesnt count (270 currently)

>>41105719
Some dude here did cowboy and made decent gains, haven't heard a ton about juggernaut but sabre is/was running it.

>>41105357
Any takers?

>>41105357
check out pavel tsatouline's power to the people. doesn't work for everyone and its 4 days a week but hey might as well check it out

4 days a week of deadlifting, 2x5 (1x5 and then the same at 90% of the first set). you start the cycle with easy weights so 2x5 is nothing, then you jump it up by 5lb or whatever over time until you're pushing new PRs. then once that cycle runs out, repeat the cycle but begin one increment higher than the one you started with

>>41105905
Why the hell wouldnt you squat

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>>41104611
>>41104636
Mfw inflated all lifts by 22.5kg in total last sheiko cms-ms

>>41105994
I've heard of it, I'll take a closer look.

>>41106009
Because my knee is a fuck. Tendinosis.

>>41106035
Hey, didn't you have knee problems? Besides being sixteen again how do I fix it?

>>41106035
stop posting your shitty pictures mate

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>>41105719
>>41105794


>Cowboy Method?

I ran Cowboy Method. I realise now I was properly underweight and not eating enough, however it got me to my first 3 plate squat (a bit over, ~150kg).

I recommend Cowboy Method for squat but do something else for DL and BP. Not enough DL frequency and intensity and not enough volume on BP.

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>>41106076
I had knee problems before sheiko
This is not related in anyway to my inflating lmao

>>41106080
Nah ill post what i like faggot

>>41106105
I didn't ask anything about Sheiko, I asked what you did for knee rehab

>>41106105
What knee problems do you have and why do you think they occured?

>>41106121
he's not the brightest bulb

>>41106105
didn't you bash your knee at work or something? also what did you lift at your meet?

>>41106121
You did not ask me all you said was didnt you have knee problems
It was tendonitis so i let it heal hur a but then did lundges and a lot of stretching

>>41106140
Dont have it anymore but it was quad tendonitis pretty sure it was squatting and doing oly movements daily with progressively worse form

>>41106147
That was the start of it bash knee then over working it was not a good combo

And i did 240/125/240 at meet at 78

>>41106185
So you just reduced your frequency and it went away?

>>41106197
>240
>125
i will never understand you, frog.

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>>41106197

Is knee pain a sign of bad squat form?

Previously I had been squatting with a straight upright back, with the bar in the low bar position when I came down I put a lot of pressure on my knees.

I watched a rippletits video and he said to squat with a more forward back position, I tried this by leaning forward and having a neutral head position before I lifted and had zero pain and my lifts were much stronger.

Have I been squatting wrong the while time?

>>41106269
He has like 12" femurs he was built to squat.

>>41106290
it's possible

if you were squatting upright then you were probably either using your quads or bouncing off your knees to change direction, neither of which is good for knees

low bar has you changing direction by bouncing off the adductors, glutes and hamstrings which is a much safer way to get the bar moving up. plus, people who do low bar tend to focus more on forcing their knees out thus reducing lateral movement of the knee during the lift so there's that as well

i'm not an expert btw

>>41106242
Yes lower squat frequency and i found doing box squats didnt irritate it

>>41106290
>>41106312
Phil squats upright and has no issues.

Tbh the pressure on your knees will always be the same. If you lean forward or not, there will always be the simple pressure of the weight on them.
The only thing you can change is how far forward they trevel, thus how much they need to bend. Which is kind of reducing the pressure, if you manage to get less bend.

Anyone have experience with GZCL or GZCLLP?

Good progress? Any cons?
GZCL is monthly progression right?

>>41106290
not necessarily, the only time I've had knee pain after a session where i've come off my heels during squats

>>41106290
I have knee pain whenever i use my quads, shitty genetics.

>>41106314
how much foam rolling etc did you do with your quads

>>41106575
>foam rolling
biggest meme in the book as far as i'm concerned. there are literally no benefits aside from slight temporary tightness relief IF you somehow manage to do it correctly

>>41106726
This, I see this shit all over Reddit too, even Quinn at JTS talks about it and CWS many times in podcasts. There's science as to why it just doesn't work how people think it does. It's a total meme and may only have an effect immediately after doing it. The effects aren't lasting or permanent and don't do anything for fascia.

>>41106726
depends how long you do it for and how half hearted you are with it, its a meme for anything other than quads though

>>41106726
Does it not help with relieving tightness and help mobility?

>>41106792
better to go to a chinky asian massage parlour and have the biggest and strongest girl there prod at you for an hour, legit. deep tissue massages are far better than foam rolling - they can do it professionally whereas a foam roller is actually really difficult to use for anything apart from quads.

>>41106811
Time spent foam rolling would be better off used to stretch

>>41106811
it relieves tightness and knots if you do it correctly. trouble is actually doing it correctly. its easy enough to iron your quads and IT band out but the human body's leverages are such that anything else is extremely difficult to foam roll properly.

it doesn't help at all with mobility. contract/relax stretching does help with mobility, however.

>>41106815
>its a meme for anything other than quads
almost like you didnt read this..
obviously for a massage is 10 times more effective but foam rolling does have its place

>>41106849
nah i read it, i was agreeing with you and wasn't speaking to you specifically

maybe foam rolling does have some (limited) uses but there's this massage place near my house that doesn't do happy endings so i go there. its cheap and effective. people should recommend this over foam rolling more.

What assistance should I do with Nuckols 3x a week bench beginner?

>>41106906
not everyone has the money to go for regular massages

>>41106909
>Beginner
Literally whatever you want will be good.

>>41106909
DB bench

Is 135x10 bench too low to run bench 3x int med? i can't seem to progress weekly on beginner

>>41106909
like alex said, anything is fine, but if i were a beginner again i'd do close grip bench because it teaches good shoulder habits. just so shoulder width, not like a retarded bodybuilder with thumbs touching.

>>41106990
>beginner
>doing 10 rep sets
what's all this

>>41107013
from the 8+ amrap

>>41107013
There was a guy posting on the rest of fit that took his bench go 130kgx10 by doing 3x10 all the time and increasing liberally. Natty. In like 2 years.

Seems to work for some.

>>41107035
Linerally* what the fuck is this phone

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>>41107039
>Linerally

>>41107054
>linearly

What a shitty word, fuck you

Aiming for a wilks of close to 400 by the end of the year, would that be enough to place well in a amateur meet?

Hm hmm... Kermit's a damn bitch. Kermit's a god damn motherfuckin', goddamn motherfuckin' half a ass son of a goddamn bitch. Sick of yo' god damn ass, tellin' me some god damn lies, see what goddamn. Get the fuck out of my goddamn face, get yo' goddamn ass home, I'll stick yo' goddamn ass like glue. Fur ass son of a bitch, tractor trailer son of a bitch. Take yo' ass home! Take yo' ass home! Krispy Kreme donut bastard. Frog ass bastard. Bring yo ass here, this stick right here will whoop yo' ass. Beat yo' goddamn ass till you can't sit down.

>>41104499
>>41105324
>>41104578

I failed horrendously bruhs. First time I've ever failed, and it was not even remotely close. The worst part is then I failed at 485 and 470 too. I feel so destroyed.

It wouldn't be so bad except today was supposed to be the first day of a new 5/3/1 cycle and so I ended up just doing some 4, 3.5 and 3 plate reps instead of my actual workout.

Feels bad brehs. But at least I know what failure feels like now. I thought for sure I could get 470 at least (since I got 445 before I started 5/3/1) but I had to settle at 455 for the day. Gonna be a long time till I test it again too since I wanna get as much actual training in before I ship out for basic training in a few months.

>>41107323
By amateur do you mean local cuz all powerlifying is amateur. If thats your question yes 400 wilks will probably win your class in a local meet

Could I get a form check on these deficit deadlifts?
First time doing them, went for 100kg x8.

First set was on a 20 kg bumper plate, but was unsure about form and I rounded a bit. Second set was on a 10 kg plate and I think this went much better. Any other things I should pay attention to?

https://www.youtube.com/watch?v=dzZiFAuUUP4&feature=youtu.be

>>41107372
bruh, that sucks. missed PR days feel disgusting and you're not the only anon to have missed one. its entirely possible it was just a weak day for you.

plus, since you've been doing 5/3/1, i'm guessing you've not had much practice doing heavy singles lately, which would limit you signifiantly given that you're operating under a totally different intensity than you're used to. i always did my PR attempts after my texas method intensity day rotations were coming to an end which meant i had been doing 5 singles once a week for about 4-5 weeks so i was primed and ready.

>>41107407
How much dick have you sucked in your life?

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>>41107323
>amateur meet
Literally every meet is an amateur meet, so it depends on where you live really. In WI, a 411 wilks for me 4th place in open 93kg.

>>41107407
they look fine

that music is exactly like something latsbrah would use in his videos

>>41107372
do some chinups and keep on smashing lad
i had weak day myself
>pull 175kg 2 days ago
>cant fucking move 170kg today

something was off with my form so i went back to drawing board


Anons,

tell me about sumo deadlift, conventional stresses me on left side of my lower back, sumo doesnt

is this already injury, or just body imbalances/scoliosis

>>41107002

>not like a retarded bodybuilder with thumbs touching.

Yeah why do peope leave their thumbs on the bar like Jason Genova? Isn't it more natural to just wrap your hand around it?

>>41107445
Pointless post,
When ever you make stupid comments like this just remember your personality doesn't shine through in a black and white comment on the internet. You just look like a tool.

>>41107445
>smug gibbs pretending he isnt happy as fuck hes number 1 so he can win the hearts of haack lovers

lol hes at it again lads

>>41106909
dips

>>41107482
no i mean don't grip it so close that your hands are almost together, i mean grip it wider than what would appear to be a close grip.

but yeah i agree, suicide is retarded. if there's even a small chance of dropping a barbell on your throat, i say change to a better, safer grip.

>>41107450
20 kg set also looked good? I was unsure about that one.

Music is Sabaton btw.

Entering my first powerlift competition with 64 kilos and a total of ~400 kilos and i need an advice:

>should i cut to the 60 kg class (being 64 now)
Or
>should i try to get as close as i can to 67 (67kg is my class max wheight)

WWYD fit?


>Inb4:get big and compete with the big boys

>>41107404
>>41107445
Yeah local meet, i live in the midlands UK.

Not sure how big it is here.

>>41107548
i watched about 2/3, sorry my laptop sucks and it went weird

>>41107583
Same mate, whereabouts?

>>41107610
Coventry.

>tfw you have to hit 9 reps, try a set of 5 and the last rep is already horribly slow

Time to go home lol

>>41107556
>those arent weight classes
bulk to 75 Tbh
that weight class is still not big boys lad
what ever you do dont cut to under lmao1plate

Ok so how do I transition from beginner to intmed?

60kg 3x8
65kg 3x6
70kg 3x4

These numbers make my e1rm = 85kg.

These are my going to failures on the last set. 70kg is supposedly 80% and a bullbuster. The first week of intmed tells me to do 80% for 8 reps. There is no way in hell I can do 70kg for 8 reps.

What do? Just make my e1rm 80kg or something?

>>41107618
I'm so sorry m8. Pity the luftwaffe didn't completely level that shit tip desu

>>41107671
th-thanks, its a shit hole but im on the outskirts not in the city so dont have to go there often.

wer u frum

ASL?//???

>>41107625
Got 8
>tfw can't even progress bench weekly past 145

Sad desu, hope to get it next week at least.

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>got to go to an empty PL gym and blast Bolt Thrower while lifting with my girlfriend
>Squatted old 1RM for a double today

Hope everyone has a wonderful Monday.

>>41107665
>70x4
>e1rm 85
no

>>41107889
85kg is definitely possibly when you can do 70 for 4. Maybe closer to 82.5.

>>41107829
>sore throat has gotten worse than yesterday
>now add a runny nose to the mix
>feeling kinda shit
>no fever though

not a great Monday. Probably no lifting tomorrow.

>>41107625
I grinded out squats 4 sets of 6 and I'm awful at volume then was meant to get 180x6x2 on deadlifts, barely got 4

>>41107889
>>41107921
I just meant that if I can do 3x4 which is 80% then 100% is about 85kg.

Obviously I can't do 8 reps with it though, so do you think it's a better idea to start intmed with an e1rm of 80kg or 82.5kg? Better to start conservatively?

That would make 80% approx 65kg which is easily doable for 3x6 and should be able to do it for 8 reps in one set.

Why do the best strongmen tend to have higher maxes than the best powerlifters?

Would someone like Brian Shaw be able to hit the same weights in the IFB? Strongman form is not strict, lots of bouncing and hitching. If Andy Bolton hitched would he beat Eddie Halls deadlift.

>>41107930
Deadlifting after squatting can only be shit, so that's ok

>>41107972
cause they are on a whole lot more steroids
Example: that popular youtuber Brian Alsruhe. Obvious roider and he competes but doesn't even lift close to the top guys.
If people like Shaw don't roid, then nobody does.

>>41107921
That's not true at all

>>41108212
That's completely true.

>>41107372
why do you feel so bad
going for a 70lb PR is literally the most retarded thing ive ever heard in plg, and that's saying something

>>41108347
this
I can't take someone seriously who did 5/3/1 and thinks that will increase his max by 70 lb
Do a decent program next time and maybe you'll get a 10lb pr
seriously, wtf

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>>41101881
He was born that way.

Going to do nuckols 2x squat and 1x deadlift. Is it better to DL/Squat/Squat or Squat/DL/Squat?

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I have insomnia and life is slowly becoming not worth living

>>41107372
You should have done a small peak, deload then max out. Of course you failed.
Working up to triples, doubles and singles of heavier weight gives you confidence under the bar.

If you wanted 500 you should be able to get 430 for comfy triples

>smash squats
>eat a protein bar and some eggs at home
>stomach starts rumbling
>hmm, don't feel so good
>threw up twice and shitting water for five hours
Help, lads. Gotta diddly on Wednesday.

Anyone know any good ways to program weighted chins progression or good articles?

My best is 20kgx3, I'd like to reach 40kgx3

Gibbs recently benched 217.5 in training

Fucking crazy

>>41109018
I know a couple yeah

>>41108968
Everything is temporary. Including your gains. Building and repairing is part of the fun.
What I'm saying is skip deads and enjoy building back up, appreciate life for what it is, temporary.

>>41109057
What are they?

>>41109083
Learn to let go

The worst part of being a fat powerlifter is how SHIT you look without a beard covering your fat face.

>>41109175
Learn not to worry what others think of you. Because they don't.

>>41109175
>>41109185
Don't get fat?

>>41109185
It's hard with the girls when you look like shit lad.

Time to get some cardio in and cut, as >>41109189 suggests.
RIP bench

>>41109185
>Implying that the only critic I listen to isn't myself
>Implying I don't want to vomit when I see my face in the mirror

If I'm mainly interested in just getting big, should I do PPL or something or can general strength training with a couple accessories be almost the same?

Can I do sheiko adv even if my total doesn't fit it according to soviet sports classification or should I just stick to intermediate for now?

>>41109310
>just getting big

Do a lot of pulling and hammer your back three or four days a week, squat once or twice a week for a good amount of volume, develop the shoulders and arms. Boom, you look big.

>>41109331
Your dick will fall off. Really though just add a fourth day to the intermediate programs, do a DL variant and bench variant or easier bench sesh.

>>41109399
why can't I just do adv so I don't have to think

>>41109410
You can but you've got an intro block you may not need and a much longer taper/peak than you need. You'd probably still get stronger though so hey.

>>41109420
I've been running the comp block too on int so

They both have the same amount of maxing (small int and small adv)

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How effective is Boring but big for powerlifting. Im still in int level lifting btw

>>41109568
>intermediate
>not building momentum
Good luck making progress

>>41109047
Pretty good for a natty

>>41109568
Sub par, but if you enjoy it and you're making progress, no reason to stop.

>>41109607
How many days out from the meet lad?

>>41109607
How is it subpar,pls explain. I was doing candy toe 6 week program originally and before that texas method but it got to the point where lifting heavy so frquently in texas method fucked me up. I just want a stronger bench desu.

>>41109047
it was easy too. this freak is gonna bench 500lbs @ 183 one day. BENCH
beyond absurd

>>41109388
What is a lot of back/pulling volume? Idek

Anyone have experience with Nuckols 2x beginner for squat?

Is there gonna be much difference than 3 day?

>>41109652
Cuz 5/3/1 is gay

>>41104177
I didn't really make gains. I hit 253.5 in meet at 190 lbs bw at the end of January and hit 255 last week, maybe could've done 260 or 265. I'm down to 173.7 this morning though, so I'd call it pretty solid.

>>41109624
6

>>41109652
Low frequency with low meaningful volume, combined with slow progression and lack of touching anything relatively heavy

>>41109652
Wendler ripped of BFS the old high school program he did when he played niggerball, and he made it worse because he took the nuts out of it when he made it "5/3/1".

Doing only one main lift a day is for pussies, it makes it "accessory lifts: the program." He made every week have big jumps (10% of max) and started you low so instead of 3x5 being 2 semi-tough sets plus an AMRAP of 5-7 reps, it's a long fucking warmup of 5-rep warmup sets then repping out 8+ on the final set, which isn't near enough work (that's why the later editions had shit like joker sets and first set last etc. to add volume). Having every week based on the same max means that if you are better at repping or singling then missing reps in the other week makes you reset.Then he took out the high-rep week for a deload and changed the week order so he wouldn't get sued.

Do this instead, it's closer to BFS intended, the only real change I make here is putting in OHP instead of Cleans.

Monday main lifts: Squat, Bench
Wednesday main lifts: OHP, Deadlift
Friday main lifts: Front Squat, Close Grip Bench

Week 1: 3x3 done either sets across or tight ramping 90-95-100%, track it by itself, make it tough to get extra reps
Week 2: 5x5 the same way or 3x5 if you don't like having superlong workouts
Week 3: 5-4-3-2-1 or 5-3-1 to save time. Ramp 80-85-90-95-100% or 80-90-100% and remember to pick weights that are tough to get that last single
Week 4: 10-8-6 with a 80-90-100% ramp, use 4-4-2 for the Deadlift.

Accessories: Pick 2-3 for each day and do 2x10, actually push these weights.

Conditioning: Optional, do on Tue and Thur.

How bad am I gonna suffer if I would go to gym in saturday after partying on friday? I was thinking about taking some amphetamine before going.

>>41110292
I usually do better when hungover. I focus more on lifting rather than all my crippling worries and insecurities.

But that's just me

>>41110338
>>41110338
>>41110338

>>41105358
is that not normal?

i used to lift at 17-19 before university and could squat pl8 for 5 and 4l8 for 1 before i really knew what a pl routine was

i didnt touch a weight for three years then started lifting again in august, deadlifted 170kg first day back, squatted 475 two weeks ago, deadlifted 500 a month ago and benched 290 on the same day

im only 6' 230 and a little bit fluffy, used to be ecto-mode

if you dont get 4pl8 squat/deadlift fairly quickly you might be doing something wrong and not eating enough or some shit

>>41109855
reading this kind of thing makes me realise how little i actually know about programming

so, 5/3/1 sucks, TM now is supposedly not optimal for most people, PPL or UL have zero intelligent strength progression, the rest are memes. is sheiko the only way?

>>41110292
i ran the TM for 10 month and made gains on my lifts every week except weeks in which i had a lot to drink. when i drink (tbf i drink like a fish or not at all) i am weaker for even 2-3 days afterwards. i do however get especially shitty hangovers and always have since i started drinking at 16. its a rare occurence if i'm not hung over for 2 days after a night out.

>>41110864
>28 is good for intermediate
There's also Dietmar's donut steel for advanced

>>41103450
i don't know why we don't just use allometric scaling desu

>>41103601
5'11 shw class king of manlets detected

>>41104334
he has 3 and 4 day programs and also encourages 5 days a week if you can handle it

>>41105830
he's exaggerating but yeah he has knee problems that's why he squats so weird with the pause at the bottom even for 1rm attempts