/plg/ - powerlifting general

First for 2 step walkout

>>41182285
It certainly looks like the best option for nazifeds.

>>41182250

https://m.youtube.com/watch?v=rf6QNilvKKQ

>>41182285
shut up manlet ill fucking kill you you know nothing about fuckingl ife i fcukagn swear to god if u post one more goodamnt shit il fucking drp u m8

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does anyone want to play civ v?

>>41182250
is there an edit of this where he has a gun or am I miss remembering?

>>41182401
I would but I dont have it. and I dont know how to play. and you smell of poo t b h

>>41182284

>>41182401
I deleted it when civ vi came out. It was a bad decision, I need to redownload it

>>41182459
why would you do that when not all of the DLC has came out for it

>>41182447
I have those same racks. Ive gotten use to the plates bouncing off the rack

>>41182470
I was stupid and hyped for civ 6, I literally havent touched 6 in a month it doesnr come close to 5

>>41182440
Yeah that picture exists somewhere

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Monday 4/24/17

Push Press: 10 rep max
Off that number…
90% x 10 x 2

Back Squat: 10 rep max
Off that number…
90% x 10 x 2

Bench Press: 10 rep max
Off that number…
90% x 10 x 2

Lunge: 10 rep max
Off that number…
90% x 10 x 2

Shoulder Press: 10 rep max
Off that number…
90% x 10 x 2

Weighted Sit Ups: 10 x 5

WHAT THE FUCK I THOUGHT I WAS DOING OLY LIFTING WHAT IS THIS PROGRAMMING IM SCARED HELP ME

>>41182517
Is that LSUS?

>>41182517
>lunge
Wtf are you doing girl booty exercises for nigga damn lol

missed my previous squat pr on the pm test. not gonna do the rest because i feel broken.

i think its more an issue of not being fully recoverd (short taper) than actually getting weaker

sucks either way

>>41182566
I think so

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>weighted sit ups
>10RM for multiple lifts

>>41182517

Is LSUS good for beginners for squat etc?

Not sure what to do. My front squat 1rm is like 90kg. I weigh about 71kg.

Doing 5x5 twice a week right now but it's hell especially into the 4th set when I'm trying to stop my knees coming back too soon.

Any other methods for a smooth progression? Triples? Paused front squats?

>>41182566
actually let me correct that its more of a personalized version of LSUS

>>41182636
How's the trenning these days?

>>41182636
unlike you plebian PLers we athletes actually have real programming

>>41182644
Go heavier for fronts, especially if you're training for weightlifting

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>>41182517
>90% doubles for lunges
Mfw

>>41182566
What is LSUS

>>41182636
How's it going friendo

>>41182683
its reps x sets you dingle lmfao

http://www.builtforthisathletics.com/apps/blog/show/32744517-the-lsus-program-aka-pierce-10-5-3-peak

my coach literally used this as a template but made it even harder on most days of the week

help me

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>>41182517
>>41182697
Ah, that makes a lot more sense kek.

>3 presses in one session
Glorious

>>41182721
I'll give you one guess why he included all the pressing

>>41182683
90% of 10rm though, so realistically around 65% of his 1rm.

>>41182747
Because you're a dyel lanklet that needs to actually work on his upper body???????

>>41182769
Wtf apologise

What do you chapparoos think of this? I tried to encorporate DUP, and it ended up looking like the Texas Method;

A - 5 x 5 @80% of C

B - 3 x 8-10 @70% of C

C - 2x3

>>41182668
So you actually compete in weightlifting? Why post all this crap in the powerlifting thread? Is there no thread for weightlifting because nobody gives a shit about an unequipped strength sport?

>>41182793
I always have been

I always will be

and I currently am

relevant in this thread

any attempt to say elsewise is jealousy of my natural ability over yours

>>41182822
you never competed though, this is just a fact, you have never been relevant

>>41182659
Sporadic

>>41182668
>implying
What's your snatch and clean and jerk?

Also I bet my 40yd and vertical is better :)

>>41182683
All right amigo. Almost done with school :)

>>41182822
;)
I work with anti-comedy and tend to get bored late at night. And early at night. And during the day as well.
Jokes aside, I'm often testing the boundaries of poe's law and I have an interesting spreadsheet full of notes. I do and have done this sort of thing in many communities around many different websites.
Sometimes I do it for my own amusement (this is me pretending that's not the case every time.)

>>41182935
That's awesome! One more week left? BTW I competed today :) https://youtu.be/HLNrXRDf8eE

>>41182822
if you want to be relevant, post pics of your butt

>>41182940
https://www.reddit.com/user/stRafaello/

This is what comes up when I google that pasta.

>>41182990
What do you google I can only find https://symmetricstrength.com/lifter/Rafaello

>>41182956

Frig off Hank

>tfw I just squatted 59% for 20 100% raw at rpe 5ish
Feeeeeeeelsgoodman

The back off sets were HELLISH though

>>41183017
The first sentence

>>41183028
>backoffs from 59%

>>41183066
They were all at 20 reps REEEEEEEEE

>>41182952
>tfw fat retard is only 5 kg behind your total
lmao,
well done lad Tbh
what did you think of competing/will you do it again?
how did the day go? any issues? did they check your underwear?

if you would put the weights in the actual video next time it would be appreciated

>i miss lifting Tbh

>>41182940
>tfw he was just parodying a transgender

>>41182683
What kind of programming will you do now bobbo? Hepburn?

>>41183086
>well done lad Tbh
Thanks :)

>what did you think of competing/will you do it again?

Was fun, definitely want to do it again. If there's something close toward the end of this year I'll definitely do it then

>how did the day go? any issues? did they check your underwear?
It went well, no issues. I wasn't wearing legless briefs when I came in, nor did they check to make sure I was wearing what I brought under my singlet, but I did wear it lmao.

>if you would put the weights in the actual video next time it would be appreciated
Sure, just wanted to get it all up as quickly as possible

>>41183114
2 weeks of adv large load leading up to my surgeries, then Hepburn A to infinity and beyond, at least until I get bored or injured ;^)

>>41182791
If it were up to me I'd do C on Monday, A on Wednesday, and B on Friday. C is top priority and B is least priority imo.

>>41183129
Good luck with your surgeries and also I'm proud of you and your meet friend

>>41182952
Tbh I think your deadlift stance might be overly wide. Your shins aren't vertical when you initiate so I don't know that being that wide is actually doing anything for you.

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>>41182935
80, 105 @85

you probably do more than that seeing as you are

A)fat
B) very fat

You may do that

but you will never squat double(2x) bodyweight to ipf depth

and never forget that

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>What I used to be will pass away and then you'll see

>That all I want now is happiness for you and me

>>41183192
faggota

>>41183204
I like it

>>41183129
what surgeries you getting?
and why Hepburn? you are a few years behind the train, and they never scheduled any more

>>41183149
Thanks mang

>>41183150
It feels really comfy desu. And having vertical shins is less important than having your shins parallel to the bar (knees aren't caving over the bar), imo

>>41183233
>Surgeries
They're fixing my deviated septum, shrinking my turbinates, and removing my tonsils.

>Memeburn
Looks fun, and I like doing lots of doubles and triples, and it'll probably be easier for me to do those for main sets as opposed to 5s or higher since I'll be dropping weight.

If I do ULUxULx with Nuckols 3x bench and 1x deadlift, is it better to DL on the second lower?

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got my first boyfriend today lads, directly because of my powerlifting

i feel very happy but also scared - this is my first time doing a gay

>>41183256
>since I'll be dropping weight.
just 32kgs to go to get your 400 wilks
i believe in you

>>41183309
Sure

>>41183316
Dreamer?

>>41183316
I'd recommend you shove a shotgun into your mouth and give your brain some ventilation, sodomite

>>41183316
>doing a gay
kek

lads...
https://www.youtube.com/watch?v=HG_In6RtdP4

Since I hate squatting, I'm considering trying Nuckols 1x beginner. It's just all AMRAP and backoff sets.

Anyone have experience with this?

Since progression is determined by the amrap, will it make much difference squatting once per week instead of two or three times and making the same weekly progress? Surely it just means I do better in the amrap?

>>41183256
Good luck with the surgeries

I couldn't breathe through my nose at all for a week and could barley eat.

>>41183427
you're gay if you like this

>>41183544
This is, for once, the correct opinion

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>no matter how much you deadlift ywn have a qtblack gf
why was I born in all white country

>>41183515
>will it make much difference squatting once per week instead of two or three times and making the same weekly progress?

I'm not entirely sure what you mean, but you'd probably see better results squatting more frequently?

>>41183623
this video is sickening me

this vapid stacey shit is too realistic

I can smell her below average to average IQ, minor alcoholism and generic set of interests from here

>>41183427
what da fuck is wrong with these (asmr) people...

>>41183349
>32 kg
P-pls

>>41183530
Gonna be drinking as many calories as I can manage desu

>>41183656
>but you're still watching

>>41183684
its one of those things where the quote is applicable:

"its horrifying but I cant look away"

>>41183672
If your nose is fully blocked swallowing anything will suck

I could only open my mouth a little and every time I swallowed my ears popped. I just snacked all day and kept my gains well. I had a little more work some so you might be alright though.

>>41183693
thats just you been confused and trying deny how much you like something because deep down you know you are degenerate

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>>41183714
:ok_hand:

>>41182952
You're gonna Candy toe your toes some day.

Unironically considering conjugate lads

>>41184375
It can work but its suboptimal imo. Max effort work isnt necessary I think it would be better to just hit more volume and leave a few reps in reserve. However you can ignore all that cuz its fun as hell

https://m.soundcloud.com/nmh-improved-audio/snow-song-pt-1?in=nmh-improved-audio/sets/neutral-milk-hotel-unreleased

I fuckinf love this song I love the horns

>>41184375
Unironically considering jerking off to something real degenerate, hehe

Esmeralda?

>>41184556
>Max effort work isnt necessary
i totally disagree, regularly lifting close to or at maximum is excellent practice for the platform

>>41184608
Thats why I like singles @8 rpe mike t style. With max effort work there is a much higher risk of injury and it ingrains bad movement patters cuz most people dont have great form @ a max

ESMERALDAAAAAAAAAAAAAAA

>>41184556
I'd probably do something like 3-4 @9-10 for ME work with some back off sets and DE would be basically Sheiko sets/reps/weights for like six sets.

>>41184654
>sheiko instead of DE
I like that a little more cuz I dont like the idea of dynamic effort work

>>41184693
I mean like 70% for 5x5 or 80% triples/doubles. Which I guess is what is actually happening at WSBB these days rather than the old standard 8-10x2 with ~70-75% of a raw max

>>41183404
ur gay though

>>41183656
omg go back to the MDE subreddit you faggot. you are a yucky entry level intellect and its very boring and predictable

>>41182250
is this guy natty? bc those traps are insane and i know some roids make them explode

>>41184877
He's Natty Fil, the king of /plg/

>>41184893
how do you get traps like that? they're up to his ears

>>41184915
Get a really strong deadlift. Do a lot of block pulls. Do Sheiko.

Hello is panzer here still?

>>41184893
You don't still believe this right?

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how is everyone doing tonight?

did you all have good weekends?

>>41185255
Doing good senpai. How about you?

>>41185255
I'm hungry Alex what should I eat? Also I did good I squatted 215 for 20 at rpe 6 with no belt or knee sleeves, barefoot too (normally use romaleos)

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>>41185284
doing well rn ty

>>41185311
what are your options?
>215 or 20
why the fug

>>41182952
>not benching 315
You goober. Good job, though.

>>41185325
>options
Some frozen meatballs, frozen burrito, peenut butter, maybe some other assorted stuff, pasta I think, bread
>why the fug
Because I started this program thinking that 20 rep squats wouldn't be terrible but I was wrong, they're very terrible

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>>41185347
is the pasta already made or would you have to make it?

if it's already made, that. if it's currently dry and you have to make it, then the burrito.

>>41185400
Alright I'll eat the burrito then I don't wanna cook

That girl is so qt wow

How was your day Alex

>>41185347
Why on Earth would you not think they're terrible? There's a reason why it only calls for one set of squats a session man.

>>41185425
I'm doing seven sets of squats per session though....

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>>41185409
>How was your day Alex
pretty damn good tBh.
only got like 4 hours of sleep last night because I was DDing for my friends and didn't get home till like 2:30 and had to get up at 6:30 to help my dad with some stuff, then drove back to school and took a nap for a couple of hours. gym was good, think I'm getting the 2 step walkout pretty down and bench is feeling strong again, which is nice. then went and hung out with a friend for a few hous, now chilling here till bed
/blog

>>41185436
>7 sets
That's just fucking awful

>>41185489
That sounds top comf man, I did my usual Sunday stuff
>wake up
>do homework at starbucks
>gym
>fuck around
>think about eatin while layin in bed

>>41185510
I know it was that's why I said it was awful

They were all really light at least

>>41185489
who grill?

>>41185514
You post makes me feel like I should do my studying and lifting in the morning and move all my fucking around to the afternoon.

Something about it feels more comfy.

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Hmmm, 3 plate shouldn't have been that hard. Guess i am just a dead end

>>41185578
>>41185578
I actually woke up at 1pm, but yeah I did study first so I didn't stress

I actually enjoy lifting at night because lifting is the only real happiness I have and it gives me something to look forward to at the end of each day

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>>41185514
homework at starbucks sounds pretty chill. I usually go to the library. I can't ever do homework in my room because I just get too distracted by either plg or my playstation or something. starbucks sounds nice.

>>41185563
if you find out let me know.

>>41185655
Starbucks really is top tier study comf. Ez access to tea and coffee and snax, nice ambience, comfy atmosphere mmm

I literally can't do my homework anywhere else

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nn plg

I hope you had a great weekend

I hope you have a great monday too!

>>41185703

nn lad

>>41185764
Pooptine is that you?

>>41185798

lad...

>>41186007
he doesn't know

>>41186082

RIPoutine

How much can you expect to put on your total after a peaking cycle?

I had been doing a program of my own (kinda) for the past 3 months, and did a final 2 week mini-peak, the outline is more or less like this:
week 1: 90% - 3 sets of 3
80% - 3 sets of 3
70% - 3 sets of 3
(Skwats on monday and friday, bench on wed and sunday, deadlifts on thursday)

Week 2: 95% 2 sets of 3
80% 3 sets of 3

And at the end of that, i did a mock meet, where i did 375/540/520 (170/245/235kgs, yes, i have a shitty deadlift).

I did until my second attemp on each lift, and didn't wanted to push maximum loads. How much can i realistically expect after a week of rest to dimnish fatigue?

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>>41185586
>that depth
>those arms
>those legs
>that whole body

>>41186167
They are to depth, albeit very marginally. Not gonna argue the other points.

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>>41186291
>They are to depth

Can anyone suggest me a 2x a week dup program for squats and deads.

I've made one but need to compare

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>>41186310
They all look like this from the side

>>41186167
how can somebody who squats 3pl8s look like that?

besides that, depth is pretty fine imo.

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>>41186366
here is 4 plate from ages ago

>>41185586

Maybe point your toes out more, and accordingly, shove your knees out more.

>>41186148
he literally posted today

>>41182940
*tips fedora*

>>41186528
Physio told me to keep my feet straighter as I was putting more stress on my knees and not using my hips

mis princesa

So I tried cleans for like the second time today. Worked up to a few singles of about 60% of my deadlift weight. Now I have HIV of the shoulder and kneebola.

Reminder to always practice safe lifting.

does anybody here play magic the gathering?

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>>41186649
>cleans
clean my cock please.

MIS

>>41185586
how come u can lift this much with such a shit tier body?

PRINCESAAAAAA
R
I
N
C
E
S
A

>>41186701
stop using my name newfag.

>>41182250
Any thoughts on Strengtheory BP routines? I finished SS at 6'5" 266lbs and still can't bench 2plates ;_; currently at 5x3 190lbs stuck

>>41186723
C A N D I T O 6 W E E K

>>41186723
S P O T O S H O T

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>>41186697
Not sure plenty of people who look 100 times better than me lift a lot less. Worked our for almost 3 years now although I have done very little for the last 6.

Guess I am just genetic dead-end who will never look half decent

>>41186697
>>41186885
>3plate
>lift this much

>>41186618

Your "physio" is a retard. Pointing your toes a bit more out will not put more stress on your knees, which are just going to be flexing and extending as normal. Pointing your toes out and having your femurs track parallel to them (read: Keep your fucking knees out) keeps your femurs away from the superior illiac spines, which will allow you to hit depth easier.

>>41187050
Well i mean he took me from barely being able to get out of bed to 90% so he can't be that bad. But i will agree that he might not have the best specific lifting advice.

I'll give turning out the toes another try, but i remember my knees used to travel along way when i did it.

>>41186723
Yeah, they're good.

>>41186653
Nah, I'm a yugioh man.

>>41186706
i dont recall giving you permission to reply to any post

>>41186706
i miss her so

>>41186885
these are the lanklets ripping on us manlets

>>41183168
>but you will never squat double(2x) bodyweight to ipf depth
I squat double my bodyweight high bar atg. What now Panzer?

So I do front squats as my main squat style and have questions.

Is it better to slightly increase stance width and toe angle, causing me to hit less depth but stay almost perfectly upright or is it better for a slightly narrower stance and less upright?

I have long femurs and good enough hip mobility for splits so I adduct the fuck out of my hips to be able to get this vertical. Not sure if it's a good thing.

>>41186329
Gnuckols' 28 FREE

I hate squatting

>>41187321
Can't tell which is better since I'm not experienced lifter, but I can tell you that my stance on front squats is narrower than my back squat but my toe angle is much higher, use that knowledge as you want.

>>41187299
who

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Hey brehs, im considering updating to the reeboks legacy lifter but i cant find jackshit about that shoe being ok for powerlifting, is it worth it?
Watcha think.
Pic related

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>>41187305
Mfw Jelly manlets

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why does cuckols unironically have me running around the gym doing sets of 30 with my blood flow somehow restricted

is this a new meme?

>>41187490
Fkin stit belt cunt

>>41187483
Nike ROMALEOS: add 5% to total strength but -5% vitality

Adidas ADIPOWERS: this is a skillful shoe: adds 20% to technique. doesnt increase strength at all unfortunately

Reebok LEGACY LIFTER: this is a luck based shoe - once a week you will have a Power day where you can add 20 lb to all your lifts ... but once a month you will have a Gimp day where you lose 20lb on all your lifts.

>>41187508
Nice meme

>>41187498
Don't do that bullshit

>>41187512
wat
my adidas are fucked up , i need a new shoe, can you help me , or are you just going to meme all day
fuarkkkkkkkkk

>>41187518
>Wanting to stay small

>>41187498
It's a relatively new meme, but when you keep constant tension on the muscles you naturally limit blood flow.

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>>41187666
nice satanic trips.

>>41187726
Am i the only guy that looks at normies in the gym and try to think who would make a good powerlifter?

>>41187737
yes.

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>25 years old
>just started working out

am I going to make it?

>>41187917
some open class WRs were broken quite recently by a 57 year old

you'll be fine

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>>41187917

Not my first time working out but I'm pretty much exactly in the same boat after having to start all over at 25

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I just benched 130kg

My birthday is in six weeks

Could I feasibly bench 3pl8 before then if I smolov and eat like a turbolard

>>41188004
Maybe

>Bench 3x

Has anyone tried DL 2x and Squat 1x? I hate squatting desu but if I can make 2.5-5kg weekly progress with 1x a week, then why shouldn't I do that instead of twice a week?

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Didn't our boy always talk about how degenerate alcohol is and he hated it?

>>41188065
Currently 18yo 88kg if it matters

>>41188076
>Didn't our boy always talk about how degenerate alcohol is and he hated it?
yeah but now he's hanging out with that adorable slut isabella

>>41187917
25 y/o checking in
I started when I was 21 but only got into PL when I was 23. Just enjoy the ride and don't give yourself a hard time for starting so late/being weaker than younger guys. You've still got a good 10-15 years of gainz so don't worry senpai.

>>41187526
Not him but afaik they're pretty good. Some people compared them to the Romaleo 2's.

>>41188067
better to bench 3x squat 2x and diddly 1x imo

>>41188076
Now he's got a gf and he's rearranged his life values around her.

>>41188179
Lmaoo hope it's not true

>>41187526
better hope your luck days coincides with your peak fucboi

>>41188076
He always was a hypocrite :/

sad!

>>41188179
>rearranged his life values around her
thats β

lads how should I program weighted chinups while maintaining my pullup strength

Since I program squat dead and bench I thought it would be wise to program chinups too now I just do them randomly without progressing much atm. I feel like getting strong in the chinups is really underrated as I feel liek they help with everything

bw 87kg
weighted chinup 3RM bw+45kg
weighted pullup 3RM bw+35kg
I train about 3-4 times a week

>>41188067
>>41188169
>not the superior bench 3x, squat 2x, deadlift 3x

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When you bench for reps are you always supposed to pause every rep or is touch and go enough (obviously no bouncing)?

>>41188777
Depends on where youre weak imo, just make sure to be consistent with it. Personally i pause everything and its helped me a lot cuz I fail just off the chest

>>41188777
Sheiko says pause the first one IIRC. I do tng until I stall then pause until stall, etc. (but only bench lmao2xbw so take with salt).

>>41188802
>using bw multipliers
Twink

>>41188826
f..fattie!!
lanklet!!

>>41188777
I typically pause on sets of 6 reps or less. Any more and I start doing touch n go.
No rational reason, just what feels comfy for me.

I have big problem here and dont know how to solve this. WL shoes made me adjust pin in squat rack higher, for highbar its goat, but for lowbar its a bit too high (walkout isnt good), and one pin lower is too low (bad position and buttwink occurs). I can squat in flats tho, my highbar is a lot weaker than my lowbar so I dont really want to change (like 15kg diffrence).

https://youtu.be/KjvuUDqszoc?t=95

this is how my lowbar looks in wl shoes

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>weigh 180lbs
>bulk up to 200lbs (feel like shit)
>then bulk up to 210lbs (feel like shit)
>bulk up to 215-220lbs (comfy as fuck)
Can someone explain this shit to me?

>>41188777

I pause every rep for sets of 5 or less, for 6 or more I just pause the first rep.

>Esmeralda probably pulls 3pl8 by now
>I'm STRUGGLING to CATBACK 180kg
>I've gotten THIS weak

Meme lift. Meme sport.

>>41188938
Youre just shitty at it faggot

>>41188945
its the sport that needs to change not me

Did that swedish retard who deliberately wanted to catback 200kg at a meet die?

>>41188938

esme did recently 120x3 - dl, 90x3 - squat, 60x3- bench

>>41189011
No idea why she ever thought deadlifts were her best lift with a bench like that.

Noice

>>41189027

cuz she cucking some normies with it and not with bench

>>41189047
I've literally never seen a girl bench a pl8 without a spotter holding it for them (IRL)
That's more impressive imo

>>41189066

ye but she preffers when guy mirin that shes stronger than them, being stronger thana girl isnt hard for her cuz she obviously btfo them

>>41189090
Then you must convince her to go full jen Thompson mode and go bench only
Its fate

>>41189109

you wouldnt be saying that seeing how big her glutes are now

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Why are pl weight categories different than in weightlifting?
Is bulking up to your future exepcted category and then recomp the rest of your life a valid strategy or is "bulk and cutting nattie is just a meme" a meme?

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Good fucking morning goddamnit

How is everyone today? Are you training anything fun?

>>41189109
your mother is jen Thompson

>>41189139
Wore tight manwhore shorts and squatted 155x3 157x3 160x3 162x2, then DL 147 5x5 double overhand. Caught a few mires. Not a bad day.

>>41189139
Give me a 1 week peaking cycle

>>41187498
You need a new coach

>>41188348
pls respond

>>41189229
Taking weighted chins too seriously is an excellent way to snap your shit up for no good reason.

>>41188348
With accessory movements such as chin ups, pull ups, rows etc

I always keep them at 3x7 RPE 8, 4x8 RPE 7, 3x12 RPE 7

I find that hypertrophy with movements other than your compounds that builds a good foundation of muscle is the most beneficial way to go about it.

151kg Squat
170kg Deadlift
77kg Bench
How? Why my bench sucks?

>>41189383
>laughing_rippetoe.jpg

>>41189402
I didn't do SS though

>>41189383
80squat
80bench
106dl
come at me pussy

>>41188826
>>41188835
Fatfucks spotted

anyone one have this years project momentum?

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saw this in another thread and thought top right looked like manta kek

>>41189540

Yep

Lower volume group
https://docs.google.com/document/d/1S1-pJZAdCkdDUk5-VZU7y_Tn98fVNW2384x-PauBRrw/edit?usp=sharing

Higher volume group
https://docs.google.com/document/d/1hirQtc1NpF84ElnW2UeOjcNvYCZzNVU_cE7oZlOzjVk/edit?usp=sharing

Is there anything wrong with front squatting only if I don't plan to compete in PL? Front squatting 2pl8 for reps right now.

Also questions about back squats which I'm hoping gets answered;

Why would my knee hurt a lot in a back squat but not a front squat when there seems to be nothing bad about form?

Why can't I balance well during a back squat when I try to take a moderate or even wide stance like my front squats? Feels like I can't adduct as much without losing stability.

Feels like the groove is tiny.

>>41189383
115kg dl
110kg sq
50kg ohp
67.5kg bench

all for 5 reps

just end me senpai

>>41189603
>50kg ohp
>67.5kg bench

Lads I found a good powerliftint gym finally. No more commercial gym bullshit

>>41189583
thanks

who got put into what group?

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>>41189218
don't lift for a week.

>>41189187
gj

>>41189628
jealous as fuggg

>>41189625
yup

I was repping 50kg for three sets on ohp no problem, but struggling to finish the first set on bench even on 65kg

I have no idea why

>>41189640

I was in the higher volume group, everyone else in /plg/ was in the lower volume group. I don't know what any of their numbers were but I started at 495/300/525 @222 lbs.

>>41189628
Are you sure it's not a Crossfit gym? There's a big difference ($$$).

>>41189657
right thanks
ill go high then

Anyone wanna hear me practise guitar in discord?

>>41189660
Powerlifting and strongman gym. No crossfitters allowed

>>41189258
>>41189284
weighted chins alone build a great physique and great carryover to other movements theres no reason why you shouldnt take it seriously tb h

>>41189710
Congratulations
Sounds great

>weighted chins

desu I just do bw three sets til failure
bw90kg

I can do about 10-12 first set

should I switch to weighted? and with how much weight should I start?

>>41189654
>jealous
Dont you train at haacks gym?

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>>41189775
not since january

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/ourguy/

>>41189768
Im the dude who brought the subject up

Yes absolutely, you are missing out on a ton of gains. Start with 10kg, you'll probally do 5-6 reps so do 3x5 with increasing weight 2.5kg like you would on any other lift

Chin ups are basicly the deadlifts of the upperbody, you hit a fuckload of muscles with it; Lats, biceps, chest, rear delts, long head of triceps etc etc

Most people think its a bicep exercise but thats a bodybuilder meme, though its great for the biceps. Why do curls when you can do chin ups and hits not only the biceps but almost every muscle in your upperbody

>>41189831
/ourburnout/

>>41189846
you make it sound tempting and comfy desu

will try, although I might start with less than 10kg, for prolonged progress

>>41189798
Rip

Am I supposed to increase weight for the 2nd and 3rd day if i get 9+ reps on day 1, or am i supposed to increase for the next week?

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>>41189879
oops forgot pic

>>41189863
make sure you hit full ROM, dead hang every rep but you dont have to pause at the bottom past the first rep

You probally know this already but just wanted to make sure so you get all the benefits

>>41189655
You probably have shit form

>>41189879
>>41189896
No, only increase weight for that specific day the next week.

>>41189901
I know, but I almost always pause, it feels kind of more challenging for some reason

>>41189921
>You probably have shit form
nope, I am following all that Rip said and I watched a shit ton of vids online and I am following all cues

my bench has been utter shit since week 1 I started lifting

>>41189923
Well of course, you lose the stretch reflex which makes it harder

But treat it like any other lift, do you pause on every rep on the bench? I used to pause too on every rep on the chinups but I found I progressed faster without the pause, thats just my experience though just do whatever works

>>41189947
post lift

>>41182952
nice depth boi

>>41189947
Post a video because novices almost never have good form

>>41189979
Thanks mang

>>41189972
>>41189981
don't have a vid

and how fucking retarded am i if all my lifts are progressing nicely and with good form but bench isn't? lmao

>>41189921
FAT
FLABBY
FUCK
FAT RETARD 100

GET THE FUCK OFF MY BOARD

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>>41189995
Since you're a newb you are likely doing something wrong

Its not uncommon for a newb to be not aware of what he's doing

Film it next time and post it here

HOW IS IT POSSIBLE THAT EVEN WITH LONG FEMURS I CANT ALMOST FRONT SQUAT VERTICALLY BUT CANT EVEN BACK SQUAT RIGHT?

Does back squat require a different type of mobility? In other areas?

I'm 10lbs away from the 1000lb club. I'm still 40lbs away from a 4pl8 squat though. Should I go on a cut if I'm at 23%BF at 200lbs or should I keep trying to get stronger?

>>41190266
Personally, I'd be cutting at 23%.
I try to stay between 15% and 20%.

>>41190286

I was recently at 20% at 192 but everyone was telling me I'm too skinny. Is it worth it to put on a little fat for bigger gains? I carry the weight pretty well.

>>41190266
>Should I go on a cut if I'm at 23%BF
absolutely

>>41190266
keep bulking anon. dont listen to twinklex samefagging. your total is the only thing that matters

>>41190015
Kekek
I like this one

>>41189125
It's a different sport.

The best is probably to gain weight slowly for a very long time, and cut fat semi-fast when you're getting fat. Bulking aggressively will often lead to gaining a lot of fat, and cutting to fast will maybe lead to losing muscle mass.

>>41189901
ive heard that full rom is bad for chins and you should only do almost full rom

Babe come back

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>>41190436
good post

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>>41190967
>when an americuck tries to compliment your post

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This fucking ultra wide piece of shit is giving me kneebola from hitting the weights when walking out and having to restabilize.

>>41182250
Gonna run the squat portion of sheiko along with 28free for DL. Will I die or will I ascend?

>>41191131
How many times a week DL and what load Sheiko?

>>41191163
Intermediate medium load squat max 180kg
Intermediate 2x DL max 200

Gonna do Lower/upper split.

>>41191176
Run small load as a 6 week cycle and add 1 set to every highest percentage set requirement. I run this with success adding 15lbs every 6 weeks. So today I was supposed to do 5x2, but I did 6x2 instead.

>>41191003
At least it isn't so narrow you risk amputating a finger with every rerack.

>>41191213
Use a the fat boy grip like Sumner and Williams.

>>41191206
I already do high volume squats 3x weekly with some homemade shitty programming.

monday
3x4 heavy

tuesday
4x5 very light

Thursday
5x8 moderate

What do you think?

>>41191219
My arms are way too stubby for that.

>>41191223
Are you still intermediate? I can't comment of intermediate training because I talent chadded my way through TM until I switched to a bastardization of Sheiko to get comfy gains.
If you aren't intermediate I'd say get on something periodized

>>41191264
Exhausted my gains on TM to 185 kg squat, 115 binch and 190 kg DL.

Been cutting and have lost 7 kg from 87 to 80 without losing on my total. Have in fact added to my total through increased DL and binch. Squat is down maybe 7-10 kg but DL has increased on 28 free, hence I¨m keeping that part of programming. Im still cutting to 75 kg and I want to increase my squat. Squat is my whole identity, a part of me dies every time I lose poundage on squats

>>41191324
Oh if you're cutting weight I would definitely say run prep 1 and 2 of Sheiko int small load as an 8 week cycle and only do the +1 sets if you absolutely can. Your proposed 3x a week thing is definitely going to cause your squat to go down.

>>41191372
it just looks kinda easy, especially the first prep period. I dont know if its my ego talking but I think the int, medium load is more appropriate

My squat has in fact gone down a little. Things seem a little heavier than usual hence why I added a third squat day to add more volume. I not sure i the volume is going to kill me but I have only recently (last 3 weeks) added the very light day. Too early to asses if it hurts of improves my numbers. Figured more volume=more gains

I have always thought your squat volume should exceed your deadlift volume and the small load just looks so, well, small loaded.

What where your numbers when running sheiko? Did you do only the squat portion too?

>>41191449
Yeah I only do Sheiko for my Squats. I'm currently running a small load right now with a tested max of 440 and aiming for 455 my next max. I do Nuckols for bench and a home brew for Deadlift since I'm just now training sumo.
Yeah small load looks small, but it's been working for me. Two 6week cycles under my belt each one adding 15lbs to my max.

>>41191500
where do you get the 6 week cycles from? also bw?

is there such thing as a tricep accessory that won't harm recovery too much? or is that just not how it works?

>>41191517
The 6 week cycle is all of prep 1 and the first 2 weeks of prep 2. I'm around 205 bodyweight.
Maybe my higher bodyweight helps? All I know is that I don't get super fatigued after squats helping me bench 3x a week.

Is sitting in a squat with raised heels and gradually reducing the raise over a couple weeks a good way to improve my ankle dorisflexion?

Feels like whenever I do this, it just stretches my hips more and nowhere on my ankles or calves. I've noticed that people say to rock onto toes for the stretch. Problem is, as soon as weight is off my heels and towards my toes, I get knee pain just below the knee.

Anyone else?

>>41191555
ok. Thanks bro. I have decided to run the int. med. load for now. I simply can't see how the small load is going to challenge me, even on a cut.

>>41191555
maybe adding 2x sets to the top set might do it?

>>41183632
which nation is that moishe?

>>41191597
Challenging isn't what's important. It's not challenging; it's the comfiest squatting routine I've ever done and has increased my max by 30lbs going on 45.

>>41191628
There's no reason not too if you really want that extra volume. IMO the back off sets that are less than the top set percentage on medium load are just cardio and energy being wasted

>>41191656
thx. maybe I can decrease some DL sets on 28free as to not accumulate too much fatigue. First week of 28 calls for 8 sets. Man, eels like im making the biggesst decision of my life here on a Polyniesian barracuda appreciation board

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>when you burn off all your carbs and are now shivering in the gym
END. ME.

>>41191758
Sounds smart. Good luck with everything, man.

>>41191766
>when you burn off all your carbs and are now shivering in the gym
>END. ME.
Wait so that's the reason I'm sometimes cold at the gym? It now makes fucking sense.

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hey guys, wondering if anyone can help: I was asked by a couple of guys to join my uni's powerlifting team next semester. I can squat 435 and deadlift 515 , but I am a complete and total benchlet. I can do 245 on a good day, but I need to be at 315 in order to even join. I have all summer to get my bench up, but i know there is a better strength program out there than 5/3/1 which I am now currently doing. Would any anons be willing to give me some solid advice about programming or block periodization to shoot my bench up to at least 315?

gracias

>>41191819
Height, weight, training age?

How can I make 2x beg deadlift work with only conventional?

Or should I just stick to 1x?

Any input on The Cube Method? Is it any good? I feel like all typical programs that use 80-95% becomes useless when you deadlift over 150kg. Any opinion? Any better program I should follow?

>>41191819
Basically any bench program that has more volume and frequency that 5/3/1.
Greg Nuckol's 28 free programs could be a good starting point.Pick the x3 intermediate medium volume bench and go from there.

>>41187490
Did you legit sumo a sub 4 pl8 deadlift?
Kys

>>41188004
Of course you can if you want it, why do people always look for limits? What's the worst thing that can happen? You get it 2 weeks later? Wow, big deal

>>41191558
Fuck off and stretch, if you put your ankles under pressure they will tense up and not be more flexible afterwards.
Just sit down in a fucking squat, heels to the ground, check ankle stretches too.

>right triceps is very tight
>stretch it with normal streches
>it throws a bitchfit and becomes very sore for a week every time
What do? Anyone have some secret tricep magic?

>>41191862
5'11 king of manlets
220 lbs
25 years old
trained all throughout highschool and two years of college for football doing explosive strength programs. Just started lifting two months ago after a 2 year hiatus.

Ive got injuries in both shoulders, but form fixes it

>>41192275
Simplest way to build a better bench is to eat your way to it while doing a lot of volume and frequency. Historically how many times a week have you trained bench?

>>41189125
different sport
they changed the WL categories to wipe the records from the (somewhat worse than today's) drug era
PL has an extra super-fatass category as well
IOC politics has something to do with it too WL is in the olympics

>>41192002
thanks. signed up for nuchol's programs.

>>41192337
eat my way? like bulk? currently doing it 2 times a week, wanting to switch it up to 4 times

>>41191526
do dips

tricep isolation will only fuck up your elbows

>>41192632
>tricep isolation will only fuck up your elbows
not true, rip style LTEs are god tier and healthy for elbows

>>41190541
Thats the same logic as ''never lockout your joints'' its just broscience for fitnessdummies with shitty joints

>>41192646
>rip style LTEs
those are a different story tb h

>>41192646
Destroys my shoulders personally. But they ain't... Terrible or nothin'

>>41191526
>>41192632
>>41192646
>>41192678
All I do for triceps (directly) are CGBP and OHP and they're one of my bigger and stronger muscles by far.

Not to say I haven't done a fair few sets of LTEs in the past.
But I found them uncomfortable and not fun, and if you're like me, you probably skip things you don't like.

I enjoy these two lifts however and do them often.

Is not squatting and only deadlifting bad for you at all? Or squatting once a week if you really don't like it?

Not planning to compete btw.

>>41192880
I haven't personally squatted consistently since September.
I went from about 28-29" quads to 27"

I think it has begun fucking with my deadlift, if not has been fucking with my deadlift.

Squat once a week IMO and get the fuck out

>>41192880
You have no obligation to squat or deadlift,especially if you're not competion. Train in alignment with your goals and lifestyle, and enjoy it.

New
>>41192927
>>41192927
>>41192927

>>41192933
*competing

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Are USAPL nazis about how you stand on the scale?
If I stand normally I'm 220.6, but if I lock my right knee and slightly bend my left knee I'm 216.4. I mean 4lbs could be the difference between making weight or not after my bulk when I try to compete at 105kg.

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>>41192880
do deficit deadlifts

>>41192961
Your scale is shitty.

>>41192972
So I can assume that the ones at comp won't be tricked?

>>41192989
I assume not.