/plg/ - Powerlifting General

Having a wank.

>>41136804
CLAIMING THIS THREAD FOR BRITAIN

>>41136854
>my spine is fine maybe

Hmmmmmmmm

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Posting again for new bread. Old vid so form has improved kinda but more cues would be appreciated.

I weigh 1pl8 or thereabouts

>>41136912
I do a lot of rubish style hypers but of course form is not ideal

>>41136859
pics?

>>41136932

Your upper back and body is not tight, the bar should not be wobbling back and forth.

>>41136932

Are you trolling? Your back is SUPER rounded. Drop those hips down and flatten and tighten your lower back.

>>41136932
>>41136957
>hoping to gain a lb a week

oh boy do I have a recipe for you :^)

>>41136981
>>41136990
I've been doing paused squats to try fix that, i just seem to default to that position unless i really focus and remember the cues.

>>41136992
w-what is it? I eat 200g oats, 400g pasta and a decent amount of chicken per day

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https://www.youtube.com/watch?v=UjIrbJ28do8&feature=youtu.be

doing sheiko + smolov jr bench because i hate my life

also hows my sumo looking now watched a lot more sumo tech vids to figure out cues but i still think im very rusty

>>41137012
its in the trip lad

>>41137021
Lift your head up when you bench

>>41137044
thats not ipf approved at all

>>41137059
I know. IPF is gay nofun lifting.

>>41137074
pretty fun to me and im not picking my head up off the bench

There's a trainer at my gym that looks just like Mattie, but T H I C C, it's just unbearable.

>>41137101
You only done one meet asshole. And bench is your weakest lift.

>>41137117
Post her ig

>>41137074

>Applying standardized rules to a sport
>No fun

I don't like that I have to run around the bases when I hit the ball, can't I just run in a circle and then touch home plate again for a run?

>>41137126
thats why im doing sheiko bench and smolov jr for it

also why would i do something that is literally against the rules in the fed im competing in ?

youre not very smart are you anon

>>41137178
Nigga every other fed allows head up. IPF has dumb rules just to have them.

>>41137184
No, I'm smart for benching in feds that aren't boring as fuck.

>>41137169

She doesn't have one ((((

>>41137218
"smart"

>>41137021
>>41137314
Which type of Sheiko are you running if you are doing Smolov on bench?

Wish me luck on squatting 56% for 20 tomorrow

>>41137361
cms-ms and im doing half of 1/2 of the sheiko bench sets then the smolov sets

Oly lifting is hard brehs

My arms pull the weight upwards on cleans even when I try to make a conscious effort to try and not do that, it's like I have to completely forget they're even there except to guide the barbell to the top of my chest and to actually hold the thing

>>41137506
Just do a really fast deadlift and reverse curl it at the top.

>>41137512

Now that's an idea anon

I don't know why I didn't think of that

>>41137519
You were suffering from the negative influence of olyboos, it's not your fault.

>finally decide to start oly lifting after lurking the generals for ages
>/owg/ gradually dies over the following weeks

Fuck.

>>41136932
W A T F O R D
A
T
F
O
R
D

>>41136804
Is that Amy Schumer?

>>41137569

its ur mom ya poofta

>>41136932

Do this:
https://www.youtube.com/watch?v=Syt7A23YnpA

It should unfuck your terrible lumbar flexion
.

>>41137551
I'm in the same boat as you.
I've watched so much hookgrip/atg over the past few months. The only thing is that no gym around me does oly so I think I'm just going to have to teach myself.
I already have a decent power clean. I'm just afraid of fucking myself up on jerks and snatches.

>>41137896

It honestly is way easier to learn with a coach

Where do you live?

>>41137903
I know it's way easier with a coach, I just don't have that option.
I am moving to a new city in summer and they have 1 oly gym. So I might just hold off until then.

>georgia

>>41137896

I learned how to do them them passably well without a coach. It's not nearly has hard as Norsefat made it look.

It's actually probably better for you that /owg/ died. Norsefat's #1 problem was listening to those unlifting retards about anything.

>>41137458
Good luck anon. Also, make it 60%.

>>41137997
No clue who Norsefat is.
But I think for now I'm just going to get a solid back and front squat. And get my power cleans and regular cleans looking nice. So I can get a coach later.

>>41137882
>The bar is 500 pounds, you're not going to roll it

Someone tell Haack

>>41137012
Drink milk faggot

>>41138035
>No clue who Norsefat is.
did you just start browsing plg this morning?

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nn plg

I hope you had a great wednesday

I hope you have a great thursday too

>tfw sick
>haven't worked out this week, probably won't either
goddammit it's like every time I actually start progressing I either get sick or something else happens in my life that prevents me from working out for a week or so.
/foreverweak/

>>41138152

Thanks for the qt Alex

Don't let the bedbugs bite

>>41136804
Am I fucking retarded for sticking 5/3/1 style ohp progression on texas method recovery days?
Asking here because you guys seem more knowledgeable than the average /fit/ user and because I'd eventually like to compete.

is it easier to do barbell shrugs with wrist wraps or with chalk? my friend claims it's easier with chalk but I call bullshit.

>>41138331
Obviously wrist strapz

>>41137021
Your sumo looks loads better already good job dude. Keep it up

Even light squats feel heavy as fuck after a week off. This is rough lads.

>>41138177
stop doing anything from 5/3/1 if you want to compete.
do candito or something, texas method will probably not work long for you anyway

>>41138331
wraps. But use chalk for grip training

>>41136932
You're basically acrivating 0% of your glutes/hams. Start with your ass lower and actually use your legs

>>41138818
iktfb
>took two weeks off because knee was being weird
>had to drop squat by 30 lb

>>41138926
I'm also cycling off caffeine and feel like I'm getting sick so basically it sucks shit.

Still got my reps but it was a bitch

>>41137021
Sumo looks better. Try not dropping the bar tho, you're missing out on a lot of practice.
Can you get a side view?

>>41138035

Norsefat is a /plg/ trip that was pretty goddamn good and powerlifting and pretty hilariously bad at Olympic lifting when he gave it a try. Next time anyone sees him around here, ask for the gif or webm of him failing a snatch and crashing into a wall.

I hate to pick on the guy, but it was really, really funny.

>>41138051

He wasn't speaking to Haack. He was speaking to some noodle of a human bean, which is why it applies to the guy I was responding to. Maybe when that guy can pull LMAO4PLAYT with halfway decent form, he can start doing stuff that elite powerlifters do.

>>41138152

I have to work all goddamn day Thursday. Thursday always sucks. But I'm off Friday and it's heavy day, so maybe Friday will be fun.

>>41138177

I just start a TM cycle with OHP at about 70% for 3x5 on Light Day and add 5 lbs until the final reps start to get grindy, and then I stop adding weight because I don't want to gas myself for Intensity Day.

Of course, my bench press is garbo, so maybe I don't know what I'm doing.

>>41139045
>>41139054
Haha okay raffy

>>41139054

What are your lifts/bw?

gonna start sheiko medium load intermediate in 4 weeks, what do I need to know?

like what should I do for chest muscles and what weight should I do the good mornings with

sq 170 dead 182.5 is where im at

also will I see bench gains?

>>41139106

601/314/545 at 226, all in lbs.

I have also OHP'ed 245 lbs with a probably REDLIGHT amount of layback, but that was over a year ago now, and having maxed out on OHP since then.

>>41139240

Whoops, took off the trip to shitpost on /asp/

Going to bed, you can call my Raffy by yourself.

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Rebuilding my deadlift. Feeling stronk and trying to be very critical of form. I really want a 6pl8 diddy

>>41139270
Looks good and fast


Does anyone have experience with the RTS workout app? It gives me a est 1rm for bench of 130 from doing 10 reps on 100. Seems a little optimistic to me

>>41139270
Holy mother of shit your arms are absurdly long. Longest in plg for sure

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>>41139295

I'm 68" tall. My "wingspan" is 72".

>full chimpanzee mode around the running track
>tall

>>41139304
How much ya bench?

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>>41139295
didn't think my arms were that long...
well if they are atleast my bench doesn't suck

>>41139368
shame its not a real deadlift

:^)

>>41139374
because cheater sumo or block pull?
Give me a year and I'll pick it up off the ground

>>41139390
sumo

I used to pull that way but never felt fully satisfied with any pr

>>41138152
Dat fucking lordosis-esque look, gods

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>>41136804
I'm a pleb but a form check would be nice.

Also how do I into powerlifting comps?
I want to start competing but at my weight I'll get smoked by everyone else. Just want the experience to say I competed once.

https://youtu.be/XUPMFih9JgQ

>>41136957
>hoping to gain a lb a week.
>not even kg a week
Twink, eat more

>>41139695
youre squatting high as fuck. and why the fuck are you doing smolov
getting stronger is not difficult why do you cunts need to make it 10x more complicated than necessary

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>start c6w with inflated maxes
>first AMRAP on week 2 day 1
>10 reps
>8kg out from goal i had set for 14 weeks away
>bench e1RM also up 10kg

>>41139712
Even with shit form i wanna just be able to be a massive douche and say I finished Smolov.

But in that respect how the fuck do I get into depth. I get it for the first few sets then it all goes to hell near the end.

>>41138152
braaaaaaaaaaaaaaaaaaaahs how do I get girl like that? If I reach 500wilks will ipf send me one?

>>41139729
what's stopping you? is it a mental thing or what? doesn't sound like a mobility related thing as mobility normally improves as you get into your training session.

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>>41139715
>making bench gains on c6w

>>41139746
I have a really bad glute and abdominal imbalance so getting into depth when I start getting fatigued gets hard. Feels like my left hip flexor is gonna cramp cause it's being a bitch.

Recently trying to do more rehab work and isos but I'm still not quite sure why I feel like cramping even after I'm warmed up AND stretched out properly.

Feelsbadman.

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>>41139695
>I want to start competing
With that squat you might be first person to have 0kg total in competitions.

Can I combine powerlifting (to an extent) with HIIT? Ive been doing 5 days a week, 3 gym and 2 Tabata on static bike

I want to lose some fat I got around the belly and waist

>>41139770
so basically somolov is fucking you in the asshole and you can't reach depth because you're fatigued as shit. thought that might be the case
stop doing dumb shit

>>41139776
Pretty much.

So should I just call it quits and deload?
Don't wanna be a bitch if I can just bite the bullet and keep working on getting deeper on the lighter days. But if its this shitty already I feel like there's no return regardless of what I do.

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>>41139776
>>41139773

Considering I'm this far in and have been consecutively fucking myself over every day of the base cycle by thinking I hit depth when I reality I haven't, someone judge me.

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>>41139827
this looks ok, but I'm high bar atg fag so I'm still gonna call you a high squatting faggot

>>41139827
hip crease has to be below knee

>>41139827
thats a perfectly fine squat, more its only lession inducing

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>>41139835
I've noticed high bar makes it a whole lot easier to get atg but I got bitch torso and no traps so fuck :(
>>41139837
What is this considered then? Parallel or ZERO
>>41139839
And thank you sir. But what the fuck is lession?

>>41139852
oops made a mixture with my home language

i meant injure, not lession

>>41139775
If you're trying for a recomp you'll slowly get stronger and slowly get leaner, as long as you don't mind autistic levels of calorie management

In any aspect of fitness dedicating yourself completely to one thing will take away from another, and to do two things at once will result in sub optimal progression in both. You could get leaner faster by cutting vs recomp, but you'd get weaker

>>41139863
So I'm going to assume you meant "now its only injury inducing"

What is the possible injury? Where do you see the kink? I'm trying to get more advice from experts cause I have no friends who lift. Everything is trial and error and YouTube and forums. I must learn so I don't go to snap city and become a parapelegic wreck of a man.

>>41139884
Not the same guy, but i'd assume he meant you'd start risking injury by going any deeper than necessary due to buttwink and forward lean

The depth and form in the screenshot is fine, it's a matter of maintaining that form on working sets that may be an issue

There's a line between being a bitch and stopping something that's just genuinely not worth it. If you can make similar squat gains doing anything other than smolov i'd say go for the other thing

>no friends who lift
tfw

Not sure wether to do chin-ups or pull-ups for next month. How aesthetic is a big brachialis?

I already do a lot of curls so I might just do pull-ups.

>>41139923
*brachioradialis

If I'm already doing curls should I just do pull-ups for better forearms?

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>>41139919
Okay so buttwink seems solvable. But foward lean is probably what will fuck me up.

In all honestly I just want to be able to max out to something decent. I have a max at 315 that's actually worthy of depth. But anything else I attempted didn't count now that you guys made me realize how bad my depth is.

The main thing for me is just to say I did it. I always quit for most of my life because I grew up like a bitch. So if I can at least if I can stick it out ill try. So far I've had no injuries or any negative repercussions. Only issue is definitely my depth and the foward lean. But are these things that will completely result in a major disaster for me? Am I too far gone to be saved in the program?

>>41139923
Why are you asking for aesthetics here? Are you lost?

>>41139923
what's really the difference between chin ups and pull ups?

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>>41139960
>>41139919
Also here's the 315 for reference.

Forgive the shitty quality. I had a bad phone back then and I'm a faggot who uses IG filters.

>>41139961
fat powerlifter with 2 years of experience on SS detected

nah

>>41140007
depth looks good there. But for really tho why are you doing smolov with a 315 max..

>>41140023
Honestly this was taken a while back. July 4 of last year. I hit triples for 315 a couple months ago but depth got iffy on the third one. Thought it would be alright to try it out. Guess not.

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Any Norwegians present?
Have you tried any of Eirik Sandviks programs?

>>41139960
>>41140007


Depth on the 315 looks okay, not the best angle to gauge from tho

>I always quit for most of my life because I grew up like a bitch

Iktfb, I ran the base cycle a few months back for this exact reason. Squat went up 30lbs in 3 weeks

honestly if form and depth are similar to how they look in the screenshots, stick it out until the end of the base cycle, You'll make more well rounded progress on something less advanced by not having to specialise in squats 100%

>>41136990
>Drop your hips
You must be new skelly around here

>>41139270
Your bar moves 30cm. Have fun lifting heavy weights and being a weak pussy.

taking a dirty stinky smelly Norman Khan right now

>>41140137
Spotted the jelly butt ravashed DYEL child

>>41140168
I'd be jelly if I cared for modern powerlifing.

Is it normal to only be able to progress 2.5kg per week with squats when I only squat 2pl8? Idk if I'm doing something wrong.

Also what routine should I do?
65kgx5 bench
100kgx5 squat
150kgx5 dl

>>41140243
Noone can answer that for you since noone knows your training, genetics and recovery

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>>41140137
>Have fun lifting heavy weights and being a weak pussy.
>lifting heavy weights
>being a weak pussy

>>41140091
>>41140052
Mcbunnyfag here.

I think ill do that then.

I'm just gonna finish the base and try for my max next week then call it quits. You guys have given me some great advice and a good consensus as to my progress so far. Assuming I don't start getting lazy, Ill try to actually follow a good program that is going to give me better results than a peaking program I'm not even supposed to be doing to begin with.

It was worth a shot though. I love this thing. Maybe in the future when I'm not a huge scrub and got better mobility ill go for the full 13 weeks.

>>41140243
> 65kg Bench and 150kg DL

is this normal?

For some reason my lower body is lagging way behind, Im at:

60x5 OHP
100x6 Bench
100x5 Squat
125x5 DL

Doing Greyskull LP for about 2 months now, before that 2 months of SL5x5.

>>41140276

A better question would be, is it too early to stop beginner routines?

I've tried Nuckols beginner and SS etc and unless I have perfect sleep and eating lots of food, it's impossible to make progress.

I wonder if moving to intermediate routines for more volume would help me progress more smoothly?

Since I can't even progress unless I have 9 hours+ of sleep and well into a bulk, I can't tell if I need more volume for a stimulus or if I am underrecovering. I don't get weaker, so I don't think it's underrecovering.

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What socks do you lift in ?

>>41140349
What progress have you made on bench in 2 months or greyskull?

>>41139695
kek

- go deeper
- widen stance
-bend over more
-push knees out more
-hip drive
-get oly shoes

Fix your form before doing stuff like smolov, you aren't getting any decent results with shit form like this

>>41139715
c6w week 2 day 3
RM10 squat set
+ 10x3 backoff sets with 60 seconds rest

Might have been the hardest workout I ever did

>>41140363

Started at 75kgx5 just did 100x6 today

Been making 2.5kg jumps though, the program recommends 1kg jumps. Ill probably stall and deload soon.

>>41140384
That's good progress, what's your BW?
5kg every week right?

Did you do any other work for bench?

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>>41140376
>the 10x3 is with 60 seconds rest as well
Fucking hell even the 5x3 was a struggle
Actually dreading that shit

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#justericthings

>>41140409
Thanks, The gym i go to doesn't have any plates less than 1.25 so that's why lol.

5kg Week one (Bench Twice p/w),
2.5kg Week Two (Bench Once p/w).
Thats how the base program works.
So 3.75 average.

Weigh 80kg, I have very short arms and long torso.

I do Dips aswell i guess

>>41140450
The little scream when the plates start sliding off is piss

Anyone made good progress with 3x bench int med? Before and afters with time period?

tfw ow mine knee

>>41140353
Do SS but make wednesday a light day. About 80% of monday.

>>41140303
I'm sorry your nigger brain can't process that.

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>>41139295
>longest in plg for sure

>>41140578
Same guy.
Is it better to just go straight to intmed or should I try adding 3x8 CGBP after each day on beginner or something?

>>41140734
that dude spotting you is shredded, what does he lift?

>>41140772
He's really low bf and a bit shorter than me. If I had to guess he weighs like 160. I've seen him deadlift around 5pl8, squat a bit over 4pl8, and bench 275.

>>41140012
stop bullying ocg pls

>>41140734
That form looks fucking retarded

>>41140734
Aren't you doing Sheiko? How is your form still so shit
please learn to t-shirt touch

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I have a chuckle to this photo at least once a day

>>41140903
>>41140929
I think the only real problem is the sinking at this point and it's debatable that that's even a problem since lots of really strong benchers sink.

Reminder I got 9 whites on bench at my meet with the exact same form.

>>41140986
Sinkings fine, like you said a lot of great benchers do it. Just try to stay relatively tight while sinking

Adding 2xAMAP dips after each time I bench, is it good for more volume without doing more bench or should I do 2xAMAP CGBP?

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GM everyone

>>41141076
>Amrap dip twice a week
Ow mine shoulder

>>41141195
Just need extra pressing volume for cuckols and amrap means I can just go to like rpe 9 and don't have to bother tracking my reps :^)

>>41141195
>>41141195
PL CONFIRMED EVENT NOT A REAL SPORT

>>41141216
Yeah according to an image made by basement dwelling /sp/autists

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>>41140450
!! world record ! BULGARIAN JeFFERSON split squat PRANKK! ***gone WRONG***!! ~~~GONE SEXUAL ;p ;p~~~ you wont beleive what happens next XDXDXDXDXD!!!!

I have a bar with only Olympic markings, my bench grip feels most comfy when my pinkies are on these rings.

Is this a "wide" grip? Seems pretty moderate to me, is it even a legal grip width?

I've got that thing isley has

Kyosis or kyphosis or something

The back thing

Wtf pls help

I will never be able to leg drive just kill me now.

Does anyone else setup for bench by tightening back without grabbing the bar and doing acrobatics around it first?

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Have you profited from using a foam roller?

>>41141530
while Im not to sure about Isley having it, doesnt it actually helps to pull more?

>>41141261
Sorry dude prepare to get arrested that grip is illegal.

I hate extensions, can I just do bw dips instead of the couple sets of extensions at the end of each session?

>>41141625
Maybe? Isley definitely has it, he said so himself.

>>41141707
Same here. Yes you can. I do close grip bench press instead and my triceps are hueg

>>41141707
ltes give you that good stretch tho

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Formcheck please?
doing 165kg x5, switching from overhand to hookgrip at the long "pause" because grip got too weak. Should I stop this and just hookgrip the whole set if I can't overhand the whole set? Doing the whole warmup in overhand.

>>41141261
It's close to max grip. Oly marks are ~36 inches apart while pl marks are ~32 inches apart. Unless your hands are only 2 inches wide, you're still not quite at max grip yet

>>41141625
Isley is definitely kyphotic

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I own a neck harness and a self made wrist roller

In my honest opinion you should make your own wrist roller. Its dirt cheap and I've made such huge grip and forearm mass gains. Unbelievable.

The neck harness sucks balls to do but yeah, after a few weeks I have gotten a much thicker neck.

This concludes my blogpost

>>41141753
Try not to yank the bar off the floor so violently. Keep your lats tight and drive your hips in.

>>41141767
How do I keep my lats tight?
Also the yanking: do you mean that ass-up motion I do? Because when I do this, there's no slack in the bar, I'm just trying to get tension into my hams etc.

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>put on fresh clothes
>ride bicycle 10km in the morning
>arrive at job
>ride bicycle 10km in the afternoon
>arrive home
>routine.exe
>sit down on the bench
>stench of vinegar in my face

>perfect proportions to be a deadlift monkey
>awful proportions to impress normies with my bench
No nigga outside PL cares how much you can do on that noisy deathlift

>>41141753
Looking good. I just did 5x160 and I look stronger than you

Maybe try to keep your upper back less rounded

>>41141778
>Lats tight
Can do one of two things:
1. Pull your arms into your torso to cover your armpits
2. Try to bend the bar around your body by externally rotating your arms. (Right arm goes clockwise, left arm goes counterclockwise)

>>41141766
can you give me some tips on how to keep that fucking harness on your head? I have a cheap one looking like yours and it slides all over the place after a few reps and it covers my eyes and or crushes my ears.
I thought about maybe wearing a beanie underneath or something but havent tried it yet

>>41141798
You can lift a lot more in the deadlift and you will also lift a lot more than anyone else.

Bench is a lift where he random dude bro can do 140kg, deadlift is not.

>>41141820
and no one cares about it

>>41141753
Do you think those fagtrons in the back can pull that?

>>41141778
Maybe yanking is the wrong word. I was trying to describe how you can see that you lose your upper back tightness as soon as you pull.Watch your shoulder in the first rep in particular. As soon as you start pulling the shoulder pops forward.

To keep your lats tight, do everything >>41141809 says. you can think about cue 2 as screwing your arms so that your elbows are pointing straight back behind you.

>>41141818
It covers my eyes but I don't really care. Getting one with a chin strap is your best option.
Beanie also sounds like a good idea honestly.

I hate using too tho

>>41141797
my sweat only smells vinegary when its due to being hot. exercise sweat smells more starchy

does anyone else find this??

>>41141834
good question. Only seen one of them do deficit deadlifts w/ 60kg and a back more rounded than a fishing rod

>>41141842
Thanks, will try to do that tomorrow

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>>41141848
>Only seen one of them do deficit deadlifts w/ 60kg and a back more rounded than a fishing rod

>>41141844
did you have a routine for neck? I use mine every few weeks or so but I havent made substantial gains like that of course

>>41141766
How do wrestler bridges compare to neck hardnesses?

>>41141860
Shrugs 3x10-15

>>41141860
After lifting I come home and do 3x20 and that's it
I've made substantial gains doing this 4-5 times a week
Now I do it whenever cause I don't actually care anymore lol

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Now front squats 80kgx5:

Is the stuff that happens at the bottom butt wink or something else? Also: after the first two to three reps, my arms want to go down. Does this indicate weak shoulders?

>>41141753
desu that looks pretty good. The vid makes you look very lanky

>>41141896
might give that one a try

>>41141901
might be the combination of compressionpants and a wide shirt. And the forearms are rotated, so the width isn't visible...

>>41141830
Litterally everyone will stare when you deadlift 300kg in the gym.

>>41141985
kys twink bui

ran out of calories at 5pm

:(

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has anyone listened to the Stan Efferding JuffLife podcast? is it good? I like Stan but haven't gotten around to listening to it yet

>>41142072
I loved it. Stna is one of the smartest people around, I really am liking these jugg life podcasts

>>41142079
alright cool, I'll have to make some time to listen to it this week. and yeah Stan is a really good dude. pretty wildly successful in pretty much everything that he does, which is cool. I started listening to the JuggLife podcasts pretty recently, but I'm really liking them a lot.

>>41142101
I hate when they just focus on weightliftint shit but generally theyre very entertaining. The step brothers parody they did was both cringy and great at the same time too

>>41140376
>>41140416
dunno why, but those days feel easier to me than those 3x3 week 4 squats. I guess I'm used to lower weights more than to higher.

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>>41142235
tbf wasn't max aita a competitive WLer for like 20 years or something? also aren't like half of their clients WLers? I know they have a ton of people that they train compete in WL.
I agree with you though that I'd rather they talk more about PL, but from their perspective talking about WL too makes a lot of sense.
I thought the step brothers thing was fantastic tBh

>>41142432
I understand why they do it I just dont personally like it.

help there's this powerlifter looking chick (aka strongfat) who goes to the gym on the same schedule as me. Everytime she does the same exercise either at the same time or right after me she lifts heavier, does her set then makes eye contact and smile.

I'm a tall DYEL, am I gonna get raped?

>>41142527

bro that's not even bad

I swear this one dude in my gym always does the same thing as me usually half repping but still with a fuckton more weight.

Some jacked ex marines, literally all he talks about to people, wears marines tshirts etc, always got a beanie on with a thick beard and headphones. Tattoos up his arms. Always looks to see if I'm mirin him.

I can't avoid him, somehow he comes in even when I decide to go off schedule.

The marines shit is so cringe but I'm obviously not going to say anything since he's like 240.

>>41142612
>somehow he comes in even when I decide to go off schedule.
maybe he just sorta lives there. Sounds pretty bad but at least none of them could potentially try to break your dick

>>41142527
Just let it happen. Ask her how is she so strong and if she can give you some tips on lifting.

So my last training cycle this semester got butchered before it even started.

Haven't lifted in more than a week, so I want to do some stupid shit that preps me for starting a new cycle without wrecking me. Thinking zercher squats, at least.

Accepting suggestions.

>>41142741
sumo deads

>>41142741
belt squat

>>41142755
I said stupid shit.

Also my equipment is limited to below-basic.

>>41142741
I feel you bro. Thesis is destroying my program. I've just been training like a bro with no real purpose for the past few months, often not getting to train for more than a week. Can't wait until I graduate.

>>41137074
i agree. we make the rules with y make it shit

>>41142741
Cleans, dunno why but they always cheer me up and I just feel better after doing some cleans. Don't even need to be heavy.

>>41142781
I did the same before Christmas when I got tendonitis. Bro'd out, and it felt really good too.

Mean to get into the swing of things and just kms with volume every third day or so until I graduate. Be generally stupid, really.

>>41142879
Can't tbH. Equipment too shitty.

>>41141900
Looks fine. But then again I have no experience with front squats

>my arms want to go down. Does this indicate weak shoulders?
I don't know, probably. I also think you will get used to it. Just like you get used to having a bar with 100kg on your neck. Hurts the first few times

>>41142781
how far away is your gym that you cant spare 40-60 minutes plus travel at least once a week

>>41142741
oh my god zerchers

you have reminded me of a great squat variation to add into the rotation thanks

>>41143122
I mean that sometimes uni deadlines pile up and I find myself having to work nonstop for a while before it calms down again. Of course most weeks I train the usual 4 days a week like I want to. But it happens too frequently to my liking that I have to skip workouts when the schoolwork becomes a little too much, temporarily. And sometimes, like this last week, I just couldn't train because I had an important paper deadline.

>>41143137
Do you wrap anything around the bar?

>>41136891
what a lad
looks like you won too

>>41143137
Also, do you squat/pull it off pins or what?

>>41143221
elbow sleeves work best imo

you just rest it in the crook of your elbow and unrack it then walk it out

>>41143290

what are the limitations of zerchers? I thought that they were kind of like a front squat


how come they don't seem to be commonly programmed as a main lift? when I've done them before, they've felt miles better than any other squat I've done

>>41143241
thanks mate. regretted it in the morning tho :^)

gonna get an early night tonight

>>41143290
Don't have sleeves, but I'll find something.
>>41143311
It's not really specific enough for being included in most powerlifting programs. It's a good variation for more general strength training tho.
It's a more difficult front squat basically, so limitations are back and arms. Imho it's likely they felt so good because it forced you to use your back and hips properly - e.g. you can see some people fold over entirely in a back squat and stay upright and rigid in a front squat because it puts a different stress on your back.

>>41143320
what time were you up to?

>>41143386
I train for general strength only but I come here for questions. I'm only front squatting right now and I do exactly what you mentioned in both the back and front squat.

Might add zerchers next month or something for variation, definitely feels the most natural for me.

>>41143311
i can see the similarity, its a great way of enhancing thoracic strength and stability in both the standard squat and the deadlift

>>41143408
What program?

>>41143448
28 free programs with some alterations

>>41143387
4-ish and got up at 11:30

>>41141900

>tfw anon is THICC

>>41143475
Fuck you

I fell asleep at 4am and woke at 7am and had a long asssss day

>>41141900
>Does this indicate weak shoulders
No, it indicates either a weak upper back/Thoracic. Or bad Thoracic mobility. Could also be you're just not concentrating on keeping your elbows up.

I've come here to take refuge from shitty trips. You guys got rid of Trappy, now please get rid of BN.

>>41143802
Who the fuck is BN

>>41143802
We still have plenty of shitty trips, including ones who thought trappy was real and wanted to fuck him.

>>41143702
>fuck you

lad we have to stick together or the americlaps will win

>>41143802
literally who

>>41143850
this
btw who is standing guard tonight?

>>41143802
figuratively who?

niggas theres a mock meet at my university in about five weeks which im going to give a go, but im wondering how important it is to train paused bench in the runup. i finished 28 free 3xint bench last week, and im in week 5 of candito for lower body atm. todays scheduled in candito as bench pr attempt, so im prolly going to try to max out (i didnt on 3xint) BUT should i do tng, or try to find a paused 1rm and use that for a 4 week training cycle before the mock meet?

>>41143996
its very important, ive not trained a pause until a week out before and guess what? i didnt pause in the comp which cost me attempts and weight on the bar

anyone do dips as an accessory? was thinking about working them in as some variety

>>41144017
whats a good rule of thumb for estimating paused 1rm from tng 1rm?

>>41143700
Is that good?

>>41144050
work upto one?

>>41143802
>now please get rid of BN.
BigNig? never

>>41137021
>doing sumo
it looks like shit lmao who trolled you into this

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and you???

Screw BN, its time to get rid of Sean.

Who's with me?

Just a reminder that real friends stick together and fake friends don't.
That's how you spot a fake friend.

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>>41144663

what program would skyrocket my squat, 1RM is 160kg currently

I deadlift 230kg btw im so fucking shit at squatting pls help

>>41144368
why do you like him? I know he's an old trip but he doesn't seem very helpful. Also pretty sure he's a roider.

>>41144813
forgot to note; bw 87kg

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>>41144663

Can you do sheiko for squats only on monday and thursday while also doing 28free for deadlift on same days? Am I gonna die?

>>41144876
>>41144813
Imo quad strength and getting better with the movement. Theres no magic program. People with large discrepancys between sq and dl tend to have weak quads and id bet shit form

>>41144813
A couple cycles of c6w

>>41144877
i thought you were strong

>>41144895
Why would you die? Deadlifting after squatting is easy. It's how you compete, you should get used to it

>>41144909
Why would you think that?

>>41144901
>>41144907
last time I posted this some guy suggested sheiko, it gave me 3kg increase on my squat so I think the program did not suit me

and dont tell me its genetics I reached this deadlift strength without much effort really I probally could reach 300kg by next year

AC is out at my house right now so it's 80 degrees inside my house

Feels like a sweatbox in here

>>41144929
didnt you say earlier that your bench doesnt suck

>>41144877
>incline db press
>dips
>tricep ext
>all 5x10
do you like wasting time and getting hurt

>>41144935
I didnt say genetics. Any program can work but concentrate on quad strength and perfecting form. Try rts intermediate. I had good success with it but again there's no magic program.
>I could reach 300kg next year
>70kg increase
>one year
Well you dont need our help then do you talent chad

>>41144974
>Well you dont need our help
well I do but just on the squat

im just a talentchad when it comes to the deadlift


Also whats your opinion on TM or c6w will it help me squat

>>41144909
nobody that posts here is strong.

>>41145003
Have you read anything ive said? There is no magic problem. They can work fine

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>>41145032
you dont understand im desperate my squat has barely increased in 6 months

>>41145048
I dont care. I told you my advice. Perfect your form and bring up your quads. If you really wanna be a stupid nigger do smolov

>>41144951
I said at least my bench doesn't suck in regards to someone saying I have long arms. I wasn't saying that my bench or any of my lifts are considered strong. My bench isn't lagging behind my squat and deadlift.

>>41144956
Are you scared of a little hypertrophy and volume anon?

>>41145065
>Are you scared of a little hypertrophy and volume anon?
you dont need 3 accesory movements with a total of fucking 150reps thats way too much it wont provide any more growth than just 1 accesory

>>41144912
On those days where I squat 2x on same day, should I just do all those squats at once or do Squats, deadlifts then squats again?

What are plg's experience of running sheiko for squats only on mon and thurs?

>>41145048
Romanian deadlifts bruh

>>41145085
Where do you get your information that it's too much and ineffective?

For when I run Memeburn, I was thinking about dropping the pump sets for squat and dead, and replacing them with belt squats and RDLs, thoughts?

>>41144663
R E S T
E
S
T
D A Y
A
Y

>>41145061
Seconding

>>41143848
princessa is real

>>41145100
Where did you get your information that its enough and effective?

[spoiler]You didnt[/spoiler]

>>41144339
>implying i just didnt

>>41144368
do you work out at iffley now??

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You know you can make board press spacers from water noodles? Blue is as thick as a 3-board and makes 3-4 of them, costs $6. The one from the Dollar Tree is 2'' so a bit more thick than a 1-board,

>>41145116
Answering a question with a question really isn't an answer so thanks for confirming your lack of information
It works for me and I'm happy with the progress so I'll stick with it.

>>41145276
Dont say nobody warned you when you get injured

>>41145235
Nice. You bench equipped?

>>41145297
Thanks for your concern anon but I'll be fine. Been doing high volume work for a while now

>>41145102
Doing variations for the pump sets sounds like a good idea, yes.

What do you guys think of Blevins' cookie cutter programs?

At what rate can I lose weight without losing any muscle?

>>41145468
I don't remember exactly the figures found in studies, but 0.7% BW loss per week is better than 1.4% for trained powerlfiters (study on Norwegians). The slower the cut is, the less muscle will you lose, but you have to consider whether you'll be better off cutting fast and getting back to a small surplus or spending more time in a small caloric deficit.

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>tfw 23

>>41145502
was thinking ~7kgs so thatd be 10 weeks, how should my programming change during the cut?

>>41145561
You're quite old

>>41145565
It shouldn't be necessary to change your programming unless you're cutting aggressively. You can make some of the deficit come from low intensity cardio if you want, tho.

Some extra sleep will help you, both with recovery and preserving as much muscle as possible.

>>41145565
>>41145502
I lost 7kilo in 2 weeks on a 20% deficit did I do bad :c

My bench was the only thing that I didn't lose any strength in

I love this girl. What's her name?

>>41145599
Esmeralda

>>41145608
pls give details

>>41145599

Mattie Rogers

>>41145597
Not necessarily.
Don't think of it as good/bad. Think of it as goal and optimal method of achieving that goal.

>>41145622
what kind of response is that

>>41145644
thanks for first name m8, I need other details
preferably last name, address, postal code, underwear colour

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>>41145649
I don't think you want that

>>41145561
Could you describe what this graph means? Im probably retarted but I dont get it

it's actually insane how much weaker my highbar beltless is than my belted lowbar. Like 147.5 kilo max compared to 180. Is this normal?

>>41145671
she isn't a he, is she?

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>>41145702

>>41145713
NOOOOOOOOOOOOOOOOOOOO

>>41145636
damn, thanks mate

>>41145599
i want her to crush my esophagus with her meaty loins.

>>41145675
Most competitors reach peak strength in early 20s
Better if you look up Nuckols on fb tbH, he discusses it a bit in the comments and I might've misunderstood.

>>41145326
Raw only but don't like to bench heavy the same way twice in a week, been doing 1 heavy 1 for reps and 1 close grip heavy, wanted to shake things up, passed by the pool toys at that store and lightning struck, thought I'd share for the good of all. Also got to put my sips in the pic lol

>>41145773
varies by class in olifters, the fatasses peak in late 20s the midgets in early 20s

>>41145773

To me priorities change when you hit mid 20s more than genetic strength peak. But i am just an optimistic guy

>>41145890
>>41145946

I mean to me it seems like the difference is pretty negligible until you reach 30 anyway, doesn't seem like something to worry about

lmao

uni I declined sent me a sports scholarship offer for pl. Im not even god at pl

>>41137506
You have the issue i struggled with always trying to powerclean.
Just clean the bar up and drop under it when it hits hips, worry about shrugging and triple extension once youre used to dropping under the bar

>>41146050
wilks?

>>41145890
>>41145946
I really have no input here lads.

>>41145946
Id agree, look at people like dave ricks. 50 years old and hitting prs. Most lifters probably fall off in late 20's imo

>>41146058
only ~300. they dont know how shit I am tho, they just know I do it

its not a full scholarship, its just £1000/year for competing "at a county level" (could of got £2k for going to worlds lol)

>>41146335
that is kind of funny

>>41146413