/plg/ - powerlifting general

yo dudes any good online source for juice?

TRAPPY 2017
PLEASE COME BACK

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now accepting applications/nominations for chaotic good, lawful good, and any other edits to reflect the current state of the general because living in the past is for goobers

>>41205397
haha okay raffy

>>41205434
Who is Eldritch Evil?

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dude hancott's gf is cute as fuaaaark

>>41205434
Is that Rasputin? He's looking lean

>>41205434
maybe a brit-trip?? yes

and I think you should be lawful good bby

>>41205434
poutine is pretty handsome

HOW DO I PREVENT MY GLUTES FROM RISING OFF THE BENCH

>>41205528
just make your own fed where its allowed :^)

>>41205528
Spread the floor with your feet instead of trying to do a leg press against the floor.

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>>41205483
he's also moving to the UK to study law kek. get ready to meet hancott brits >>41205488

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>>41205447
skeletor

>>41205486
none of those are rasputin.

>>41205488
maybe if a brit trip that isn't georgie boy posted a photo of themselves???
>and I think you should be lawful good bby
I don't want to move myself because I'm not in a position to objectively evaluate myself and how I come across. someone put me at neutral so until someone moves me that's where I'll keep myself

>>41205508
the handsomest
https://www.instagram.com/p/BQJemrRAxfG/?taken-by=poutineandtheipf

>>41205528
push your knees out

>>41205564
no immigrants pls

>>41205566
I actually did post a photo of myself before. but Im a shit tier trip so I dont think I should be in the memes

I think you could be lawful good and frog could replace your spot. cba to make it tho

>>41205354
that raff pic needs some updating

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https://www.instagram.com/sbdalex/
made an instagram laddos. I'll probably post more training stuff there since making webms is starting to be a bit of a pain in the ass and I don't want to have 4 billion videos up on my YT.

>>41205632
>trip
>doesn't use a code
????

>>41205703
followed :3

You have a gun, one bullet and 4 hostages:
Isley
Rafael
Sean
Mystery trip/namefag

Who do you chose and why?

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>>41205703
I dont need one. no one cares enough about me to steal my identity :(

>>41205800
I give the gun to Sean and see if he either kills himself or Raffy.

>>41205800
myself because I don't want to live in a world where 3 of those people are living.

>>41205800
myself

Did I ever tell you guys how much I love muslim immigrants? I even let them fuck my mum!

>>41205828
Sean blows off his dick and becomes a """girl"""

>>41205829
>>41205840
The gun doesn't work on yourself
Chose again

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>>41205857
nice try, but I already admitted having jungle fever for muslim girls

>>41205434
Poutin needs to be removed. Rip poutine

Okay raffy

1 million friend points to the first person who tells me how to post images/videos on instagram from desktop

>>41205917
I love bluehsoes and I don't care who knows!

>>41205434
has boa left as well? :(

>>41205528
Press through your heels.

>>41205528
switch to uspa where u can bench with heels up. Worked for me

>>41205917
Kek

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So I found the root cause for my low back problems. My Quadratus Lumborum was EXTREMELY tight and I have moderate APT as a result of tight/weak hip flexors and glutes.

Stretching for 10 minutes using the exercises outlined here:

https://www.youtube.com/watch?v=TXh1oLXb6zk

has completely fixed the issues on the sides of my low back. Now the only issue I have is slight pain/discomfort when bending over, such as when you are doing dishes or setting up for a deadlift, and these 2 exercises have given me an extreme amount of relief although the discomfort is still there slightly.

https://www.youtube.com/watch?v=K-CrEi0ymMg

https://www.youtube.com/watch?v=IZcOAQoE81A

I HIGHLY reccomend anybody who has extreme back pain/discomfort to give these movements a try. In place of the dumbells in the second video I just used my vacuum to simulate the weight.

Literally 20 minutes of watching these videos and stretching has given me more back pain relief than I have ever had in months.

>>41206158
haha okay raffy

>>41205825
Damn these are some dyel motherfuckers

>gym finally got a SSB
My god how glorious it feels. This will become the staple of my squat training.

>>41205825
>lawful good
>promotes lol-feddery
are you retarded

>>41206364
Like you even compete

>>41206364
name 1 (one) trip good enough to replace bodyoreo that isnt alex

>>41206525
leave the spot open until somebody fills the void, don't put someone there who doesn't belong.

how do i get over the fear of snapping my shit up during deadlifts? i can't bring myself to grind the hard reps near the end of a set

>>41206620
just be yourself

>>41206287
raffy killed himself tho

>>41206801
no he didn't he still posts on reddit

>>41206525
I consider faceguy to be lawful good.

>>41206158
saved this post for later

>>41206809
lmao and he was always telling people to fuck off to reddit

fuck that loser

>>41206971
You got back issues too?

My back squat is all kinds of fucked and I've been only front squatting for a while, is it worth trying to fix it if I don't compete? Is it better for leg development or what?

>>41207120
>I dont compete
Out

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Things that make you anxious just thinking about it:
>85% of max for reps

>finished sheiko today
>previos bench max 100kg grinder
>benched 111kg easily today

The only problem was my tech is horrible on max attempts, I pressed the bar so fucking hard up but also my arm twisted or something so I nearly fucked up my shoulder and didnt even attempt 115kg even though I know I couldve easily

does anyone know this feel

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>>41207120

Limitations I can see with only doing front squat

-Absolute weight lifted is less
-Volume you're able to do might be less due to limitations in core/upper back strength
-Obviously if you do decide to eventually compete you'll have had much less sport specific practise by having only done front squats
-The reasons your back squat is fucked might hinder with your ability to properly front squat

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>>41207357
>doing sheiko with a 100kg bench

>>41207120
>Is it better for leg development or what?
Not really

High bar is better. Look at weightlifters. They back squat to increase their front squat because you can achieve a way greater workload and also quad stimulus isnt that much different. With frontsquat youre limited a lot by your upperspine strength

>>41207385
I was desperate dude bench wasnt going up so I had to try something

is it ok to do sheiko now, now that my true max is around 115kg

>>41207357
Incorporate a heavy double into your program once a week.
So for bench pick the day that's the least intense and work up to a double that's say 90-93% of your max. Add 1KG to that double each week and the goal is by the time you have to max again you'll be more used to handling heavy weight.
Part of the problem is stemming from your CNS not being acclimated.

>>41205950
Can try logging in for starters.

>>41206158
since joining /plg/ you have gotten fat, catfished and snapped your shit up. Congrats on your life

>>41206862
>
WoodyNo.jpg

>>41207388
>>41207374

So if I spend some decent amount of time trying to fix my back squat, its a much better option than just front squats?

>>41207522
100%

>>41205970
Some say he lurks

>>41207577
ayy little aaron. Hows training?

>>41207405
>Part of the problem is stemming from your CNS not being acclimated.
wut does this mean

My squat already feels better from just squatting down and pushing my knees out with my elbows?

Ive been doing all these stretches with no benefit but this works? Why? Something to do with specificity?

>>41207589
I'm not much right now, not regularly since my skills test. I've been trying to get ready to graduate and have a big paper due soon.

What's new anon?

>>41207577
some also say he's a fag

>>41207601
In simple terms your muscles are saying "I got this shit", but your nervous system going back to your brain is saying "Holy shit nigger what the fuck are you doing".
This is the reason why some people train super heavy static holds.

>>41207640
Funny that you mention that since they cover this in the JST podcast

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

if you got time watch it

>>41207648
Who says that?

>>41207655
thanks ill watch now

its day and night difference
I've been doing so much stretching and I can practically do full splits but my squat felt fucked and after just doing that knees out thing, it feels great

Some say I am a king
if you object then speak now

>>41207646
Starting this year's project momentum again, never finished it due to breaking my foot 4 weeks in. High hopes desu. Just gotta survive the national engineering student celebration week.

>>41207698
I am a king

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>>41207676

Getting too loose for lifting weights is definitely a thing. My squats feel so much nicer now that I do a minimal warmup rather than numerous mobility and activation drills.

>>41207695
King of what? Self obsessed, nihilist rejects?
Sure, you can be king of the autists.

>>41207718
Sean pls youre drunk.

>>41207726
>>41207731

Nice projection

>>41206862
face guy hasnt posted pics to my knowledge

MA is an option

>>41205447
I heard that if you do enough meme variations he'll appear in your dreams.

Unfortunately he won't tell you his name, he'll just say your bench program sucks.

>>41207722
>Being such a narcissist that you have to wear headphones while training

>>41207830
what does that even mean??

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>>41207830

Fighting words from a chump. Come get some.

>>41207880
hey he forgot to mention taking performance enhancing drugs and then lying about it and competing in drug tested federations haha

I could legit beat the shit out of anyone here

>>41207419
My back pain was a result of my posture when I sat on my ass and slept, not a result of lifting.

>>41208013
I could beat the shit out of you

>>41207979
>>41207880
I dont think he juices but I will say, layne is unequivocally the biggest fedora lord in powerlifting

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>>41208052
>I dont think he juices
kys

>>41207880

Wow, that's pretty impressive. Is he a doctor?

>>41207880
I hate this guy

Is there any point doing Nuckols 3x dl if I'm not new to the movement? It's just all singles.

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>>41208321

Err, yes - can't you read?

>>41208462

Wow, that's pretty cool, he has a PhD right? Does that mean he has a doctorate (and is a doctor)?

I really wish Layne would stop using social media and posting on 4chan

>>41208462
He's a doctor that can't spell "highs"?

>>41208462
you dont get called
>Dr layne norton [male] (PhD) {innocent blaha victim} *did you know i had a world record*
for nothing lad

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>>41207880
>grown man posting this on social media

>>41207856
It means he's a faggot

All of Nuckols beginner SBD 3x together, bad idea or good?

>>41205434

I volunteer myself.

>>41205434
I volunteer myself

>>41208806
unfortunately you are a little young to be included in the memes

>>41208806
unfortunately you are a little young to be included in the memes

>>41208844
>>41208806
I don't think "underage b&" is the direction we want this organization to go.

>>41208844
>>41208806
I don't think "underage b&" is the direction we want this organization to go.

>when sean is proud of your bants

>>41208806
I don't think "underage b&" is the direction we want this organization to go.

>>41208898
>>41208913
You have great ideas; you should contribute more often.

>>41208806
I don't think "underage b&" is the direction we want this organization to go.

>>41208068
You clearly just don't understand what is achievable with good nutrition. If you had a PhD in nutrition you could look like this too.

>>41209215
Yea I guess. Scientists must hate him for keeping his nutrition secrets to himself.

Is the Texas Method actually any good for getting stronger?

>>41209260

No, it's only good for getting weaker.

Of course, ya dingus.

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constructive criticism only pls

>>41209260
If you eat big and can progress week to week it'll do wonders for your squat

Don't do TM for bench though do nuckols 3x beginner

>>41209334
Kek, I like it. Poutine needs to be removed though

>>41209334
I thinkins that bored shoreds should be chaotic good and freg true neutral

Idk where MA goes he's also neutral good imo but norsie is already there

>>41209334
not good not good not good. Don't you understand the basic pattern of the original?
>Good row
these people are informative, helpful, make good discussion and well liked. Frog most certainly does not belong in that category. alex is not very helpful, maybe a bit but mystery anon is much more helpful. faceguy would be an example of lawful good. norse is neutral good
the lawful, neutral and chaotic were originally IPF, ipf and lolfed, and lolfed. So alex cannot be lawful good. more like neutral good which we already have so he can't really be in this
>neutral
not really helpful but don't damage plg either
>evil
trolls/malicious. sean would actually be lawful evil as he is a big IPF advocate. Anyway mystery anon should be in the top column, he's always helping people out

>>41209334
Lmao I like the new additions, especially Frog's subtitle

>>41209394
>alex
>not helpful
He may not give lifting advice but he gives friendship and happiness and that's good enough too

>>41209346
>>41209355
I'll move MA to poutine's place
little aaron to CG
frog to neutral
who to CN?

>>41209400
ty, I can't figure out the font though and idk how to center text in MS paint.

>>41209394
Agree with pretty much everything you said. if you want to layout who you think should be in each spot for me, I'll make the thing and come up with captions for everyone.
I would make faceguy LG but I have no pic to put there for him and idk what to put as a caption besides "Someday I'll post my lifts, I promise"
what do you think about me trading MA and myself? idk what to do with froggo, that spot was just available

>>41209466
>I'll move MA to poutine's place
>little aaron to CG
>frog to neutral
>who to CN?
disregard this, I typed it out before reading >>41209394 and forgot to remove it before posting

>>41209394
>sean would actually be lawful evil as he is a big IPF advocate
Im not in there at all

>>41209466
>dk what to do with froggo, that spot was just available
I don't think "underage b&" is the direction we want this organization to go.

>>41209499
boardshorts will have to be chaotic good even though he's not amazingly helpful but he does help sometimes. what about sabretooth, he helps a ton, is he into lolfedding? if so he would fit perfectly in chaotic good. faceguy will have to be lawful good, and norse remaining
isley remains, MA can remain as I don't think he's against lolfeds is he? and you should go as chaotic neutral as you often promote lolfedding and SSB squatting
sean i guess can remain as can benchbro as i remember bodorio converting benchbro to IPF exclusivity. jacob can also remain. frog is out
definitely not perfect but as good as we can do until we get more trips

>>41209566
>>41209478
oh i just remember garagebro should be chaotic good

>>41209566
>frog is out
kys

>>41209566
>sean i guess can remain
Im not there right now what do you mean remain?

>>41209580
he has nowhere to go as his personality is equivalent to watching paint dry

>>41209580
unfortunately you are a little young to be included in the memes

>>41209466
post updated version using >>41209566
>>41209578
and we can improve from there. I don't think benchbro belongs in evil column. you could actually put rafael in the lawful evil column

>>41209591
Paint doesn't always have to talk about itself though.
>well I'm paint and I cover surfaces basically better than anyone

>>41209655
kekd aloud

>>41209655
What you mean to say is paint isn't insecure.

>>41209619
Identify theft is not lawful

>>41209670
>lawful
is IPF shill in this chart

Anyone have Jim Wendler's new book, krypteia?

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>>41209566
>>41209619

>>41205434

Rolling.

>>41209759
>>41209759
much better

>>41209759
i like it
everyone is of age

What if I squatted 90% for 5x5

>>41209798

Then you're sandbagging your numbers.

>>41209759
Put their fucking trips so we know who they are

>>41209798
you literally could not. if you are able to do that, the 1RM you used to base your 90% off isn't really your 1RM.

>>41209807
>>41209810
But didn't that guy caribou who used to post here do it when he did BUILDING THE MONOLITH

>>41209808
How dare you not have an alphabetized memory of trips on a tuvaluan cricket board

>>41209835
I know, I'm sorry. But they all go to the same barber, and look like they've never touched a weight.

>>41209784
Is DIno (bottom row, second column) of age?

>>41209856
>>41209808
from left to right,

facefag, norsefat, boardshorts, captain poutine, isley, mystery anon, alex, twink alex , benchbeta, dino, blueshoes, SSB guy who doesnt post anymore why is he not removed?

>>41209939
yes
although that pic singled out is in fact not dino

>>41205434
Is my belt enough of a meme to qualify?

>>41209995
Okay Dino

>>41210008
???

/r/ing the old outtamyway pic of seen in a dress shirt with a tie

>>41210029
are you new, that is a widley used meme pic on literally everboard, baka lurk more

>>41210039
ok weeb

>>41210048
Do you want it or not?

>>41210072
me? why the fuck would a want it?

>>41210083
Do you or do you not want DIS DICK?

>>41210105
...no

>>41210127
yeee you want dis dick

>>41210209
thank you for this information
im sure i can add this to the list of your attributes
in the meantime go finish that left over bum bum sauce mother made like a good boy

>>41210255
Come choke on papas dick yeee suck it bitch

>>41209960
Put the fucking names on the fucking picture so we know for next time.

>>41210426
Tbh if you dont know who is who then its not relevant to you, dont worry about it

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>>41210434
this desu. you wont get the memes anyway.

>>41210528
Imma be honest I don't but the whole Jews rule the world or conservativism meme but it's so fucking obvious that (((they))) payed off bill nye to push a liberal agenda because (((they))) know millenials/younger folk will listen to him since he's from their childhood

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>I didn't thicken my gravy enough

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>>41210630
Had this tonight.
Everything was good except for the beer.
>Tfw keep listening to twink's recommendations and they keep falling short

>>41210659
What did twink recommend?

>>41210727
Blue moon

>>41210659
>blue moon
Twink has pleb taste

>>4121073
Lel just drink whiskey it gets you drunker and tastes better

>>41210528
a scientist swayed by new information on a topic why i never,

>>41210741
>>41210659
I was suggesting things like blue moon and fat tire since you were asking about what beer is good for people who aren't accustomed to beer.

I'm definitely not a beer snob though like MA.

>>41210787
1. Hes not a scientist, hes an actor
2. What new information, please enlighten me

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Reminder

>>41210807
>hes an actor

actually he's worse

a fucking engineer

>>41210659
looks pretty gud mang

>>41210787
>scientist
he has a bachelors in mechanical engineering.
>>41210801
drinking the fat tire rn. Very different from anything else. Got a very different after taste
Not sure if im completely repulsed by it yet but I think I am.

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*blocks your path*

what do you do?

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>>41210808

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>>41210892
>flat faced chink rat and a white woman that looks 40 years old

really made me think

>>41205354

>Poutine
>"ilu forever lads..."

why did he lie

>>41210911
>he wouldnt smash meg's ass 24/7
we already know you're low test from your sub 2pl8 bench panzer you don't have to parade it around

>>41211074
he left in disgust over raf's betrayal

>>41210659

>Putting half of a whole orange into the glass of blue moon

I don't think that's necessary man

How do I stop knee slide when approaching the bottom of the squat?
I suspect that being the cause to all my hip flexor tendonitis i have.

>>41210911
Nigga you're gay af

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Please help me.

I've been going to the gym since August last year and I had a very consistence development in my lifts.

I'm currently squatting 320 pounds (would post something else but you get my point) but since December I have been stuck at 2pl8 in my deadlifts. What can I do to improve them?

>>41212272
Not much. Deadlift is highly dependent on leverage and tendon/ligament strength. Good deadlifters just put more weight on the bar every week.

>doing deficit deads
>have bad gas
>everytime I brace I let out a farther

How the fuck do I fix this? I've already had a shit right before my workout

>>41212318
No healthy male should be stuck at 2 plate though

>>41212439
Do deficit deads when theres no one in the gym

thank your lucky stars its only deficits that it happens on

>>41212463
Sadly I can't. I'm not a neet.

We'll squats and normal deads too but usually not this bad

>>41212487
Then try fixing your gas problem, if you fart a lot then there's something wrong. Don't believe the protein fart memes.

>>41212439
Could try rescheduling your meals. Takes a certain time from eating to farting, so experiment a bit.
>>41212272
Program?
Do you squat to depth?

>>41211074

The usual SJW hypocrisy. Tolerance for everyone except anyone who disagrees with them.

Also, someone needs to remove Livia from that pic, as she never actually posted here.

>smash assignment in 4 hours
>prs on 4 lifts
>coldest day here in months
>comfy Ben rice stream

Maybe if i train for 17 years i can pull 800lbs too

Just took a huge shit at work and I can't wash my ass here reeeeeeeeeee I hate shitting outside house.

>>41213127
>doesn't regularly shit at work to ensure optimal breaks per workday

lmaoing @ ur life

What are we training today lads?

>>41213205
Bench, ohp and chin ups. Might add some curls at the end if I'm not too tired.

Lads I have my first meet this Saturday, any tips I should know about?

>>41213255
Open conservatively.
Listen to the referees commands.
Bring lots of carb heavy food you know you can digest easily and doesn't sit in your stomach for ages
Listen to the referees commands.
Talk to people. Meets are a great place to make friends.
Listen to the referees commands.
Have fun and enjoy yourself!
(Also listen to the referees commands.)

Do you have any questions about anything in particular?

>>41213311
I've never trained with a spotter on bench before: Is the lift-off pretty beneficial?

>>41209798
TM is 90% of your 5RM
l2read

>>41213205

It's Light Day, so not much.

>>41213255

Know the goddamn commands. Don't be that retard that can't read the basic rules, can't pay attention during the pre-lift briefing, and can't even figure out what he's doing after two goddamn attempts.

Wait for the squat command, wait for the rack command, wait for the lift command, wait for the press command, and wait for the down command.

It isn't that goddamn hard.

>>41210659
>tfw on a cut
>tfw on a 3 week no booze thing

fug

>>41213382
The more your form is aimed at lifting max weight (massive arch widest grip etc) the more beneficial the lift off is, IMO.

>>41213382
It can definitely help if you have a wider grip and a decent arch. Honestly i think it helps most people as you can focus on keeping your shoulder blades in position. Before you lift, talk to the spotters and tell them how you want the bar handed out to you, like whether you want a big heave lift off or just guided out of the rack.

3x beginner bench
3x beginner squat
3x beginner dl

Good or bad idea?

DL is just a bunch of singles, not sure if this is still useful because of the frequency even when I'm not new to the movement.

>>41205354
Can anyone please give guidance on how to squat with long femurs if it is at all possible. I keep injuring my hips when I go heavy and I need this figured out.

>>41213700
seconded

>>41213127
Carry baby wipes with you at all times

>>41213700
Experiment with your stance width and toe position extensively. If your squat uses your hips that much you may have to spend a little bit of time preparing them (foam roller + more warm up sets). Your squat will likely be more leaned over than others, so don't go trying to squat like a chinese weightlifter

>>41213255

Open with something you can triple (~90%. Second attempts with something you can double (~95%). Third attempts should be 97-99% based on your training and plan for that day.

Know your attempts in kilos and have them ready when you weigh in.

Applesauce, peanut butter and jelly sandwiches, and salty potato chips are great foods for the day. You won't need any protein.

Wear cotton whitey-tighty-briefs under your singlet.

Squat has two commands.
Bench has three commands.
Deadlift has one command.

>>41212454
He's not healthy though

taking a really STINKY SMELLY SWEATY NORMAN KHAN right now

>>41213127
You mean a huge Norman khan ?

>>41212714
>Also, someone needs to remove Livia from that pic, as she never actually posted here
We know that, Rafael

>>41207726
Frog is king of self-obsessed

>>41214147
Disagree on pb&j for food the peanut butter is fatty and will take forever to digest

>>41205354
Can anyone give me feedback on this PPL routine?

Pull:
5x5 bent over rows
3x8 pullups
3x8 seated cable rows
3x12 facepulls
3x8 preacher curls

Push:
5x5 bench
5x5 OHP
3x8 triceps pushdown
3x12 lateral raises

Legs:
5x5 squat
1x5 deadlift

>>41214204
>feedback
Yeah it fucking sucks

>>41214211
why

>>41214216
Well you see son it's a list of random excersises; there's no progression based scheme or even working percentages, it's absolutely useless and will get you nowhere
Instead of making your own special snowflake routine just pick one that actually works

>>41214248
Good advice?????

>>41214094
So when I watch a video like max airs, he'll say to start with knees and not push hips back too much.

With long femurs, is it better to push the hips back a little and then squat or just do the whole thing together?

>>41214474
That's probably a good place to start. See how that works out. Really what it's gonna come down to is a lot of experimentation to find your best position.

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Actually enjoying deadlifts again for the first time in months :)

Taking a whopping shit right now! Really reminds me of that lad Norman. Super stinky sweaty and smelly. Gonna flush it right down my pipes til it's far far away

>>41205800
line em up then shoot them at the spot where its soft and they can bleed to death
???
Profit

>>41214519
Sumo looking good

>>41214519
your proportions looks like its made for conventional

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>>41214536
You'd be wrong.
My conventional sucks and sumo feels so much more comfy and strong.
Glorious Noble Stance > peasant stance

>>41214580
dude your legs are stupid long sumo is probally better

Looks like you have short arms short torso and long lengs aka a women' build. Must feel like shit

can I just not deadlift?? its gay and I hate it. what if I just replace every dl with block pulls?

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>>41214600
>tfw last time i posted a deadlift someone said i have the longest arms they've ever seen in plg
Mixed messages here....my torso is definitely short though.
Ehh doesn't feel like shit. I make decent gains and progress

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>>41214675
>is he going to squat that
>oh its a static pull
>laughinggirls.png

>>41214675
I was speaking by relative points, your arms are definitely long but for your build your legs are way longer

I can tell bu that pauseddeadlift.webm the moment you show a front angle its real clear by your torso position thats your legs are long as fuck

I bet youre also somewhat tall arent ya

>>41214675
what the fuck were you doing in that webm

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I didn't know odorio had tattoos

Also:

>when you decide to go to the gym
>but then don't because you have a cut on your hand and you don't want to start bleeding all over the bar and cut the workout short
>so you decide to paint the ceiling
>and you fail because the roller has a wrong brush

Fuck

>>41214675
My old gym had the same racks and this shit would happen every time I benched. I hate those hooks, they're awful in every way.

any recommendations for deadlift programming?

conventional deadlifter, dieting down, currently doing greg's 28 free 2x int but it's chewing me up and every other session is a real shitshow because >fatigue

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>>41214753
>>41214781
Haack's 83kg squat record is 300kg. Myself being that weight wanted to know what 300kg felt like. However at my normal rack height I didn't account for the bar bending so much that i couldn't unrack it kek
>>41214812
yeah they're shit

>>41214860
seems like a good way to snap your shit

>>41214860
those arent squats lmao

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>>41214878
who said they were squats? I was just unracking the weight

REAL TALK:

could OHP be a competition lift with mechanical guides? We all know the lift is out because it's too easy to cheat and bend your spine, but what if there was an OHP station just like a squat station but it prevented you from leaning backwards, judges could see if you were being strict based on contact with the restraining bar behind you

in other news the MorningStar sausage patties I'm eating by the handful rn are fucking delicious

>>41214901
no ohp station would be need just a wall

just look at how they do the strict curl in competition

>>41214901
Sounds like a recipe for dangerous lift fails. I wouldn't want anything in the way if I was stepping away from heavy weight directly above my head.

>>41214901
imo push press would be a better comp lift than strict. the amount of weight you can move on ohp is so little it adds nothing to your total and no one would give a shit about it

what should i replace powercleans with in TM that feel difficult but dont fry my body like deadlifts.

>>41214962
>hes so shit at OHP he thinks everyone presses nothing
a good ohp would be 70% of your bench

now imagine what the world class dude would press

>>41207397
>[Post a Reply]
Go for it, sheiko isn't some ultra-high volume routine only meant for a juiced up russian looking to break a world record.

>>41214980
>70% of a lift that already only makes up ~25% of most peoples totals

youre not really selling it to me here. atleast pp would be close to what you bench

>>41214980
>70% of the already weakest lift of your total

>>41215033
>>41215041
good point

push press would actually be more than your bench if you have good tech

>>41214980
https://www.youtube.com/watch?v=r_cBtKQ5y8k
235kg which funny enough is about 70% of Kirill 335 bench record

>>41214190
I had 2 peanut butter and jelly and banana sandwiches right after weigh in, was great.

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>>41214971
RDL, reverse hyper, deficit DL,

>>41215178
shoo shoo raf

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>>41214653
>>41214653
>>41214653
help me lads

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Im done being a trip and probably never coming back here honestly, no one here really likes me anyway.
My depression is getting the best of me and I dont know how much longer I can take it.
Wish you all well, were all gonna make it. Right?

>come back to lifting for the first time in about a month
>do 5x5 70% squats
>severe doms 3 days after
reminder to do a reload week if you've been away for a while lads

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>>41214653
>what if I just replace every dl with block pulls?

That's what garagebro does, though I think it's because of injury.

>>41215349
>succumbing to doms.
gde detected

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>>41215267
MEIN GOTT

10/10, would berry

>>41214901
That sounds retarded. What's even wrong with "cheating"? You're still getting the weight up without legdrive.

>>41215344
Whats wrong frog

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>>41213700
>>41213712
>>41214474

I have pretty long femurs myself, still in the process of tweaking my squat currently. Seems like a lifetime goal desu. Anyway, here's what I learned so far, some of it is pretty obvious of course.
First of all, mobility demands are a lot higher. Work on your hip/ankle mobility daily.

I've also encountered the issue you described - hip pain/overuse. This still happens if I squat low bar heavy multiple times a week. I also barely use my quads when using low bar position and the movement turns into sort of a hip hinge that I feel only in my ass and hams, since I obviously have to lean forward more. That plays into my deadlift training and general recovery.

Since shorter torso requires more forward lean in order to have the bar over midfoot, you've got two options to counter that. First, widen your stance and turn your feet outward. This style of squatting has you use your abductors slightly more. Your second option is more demanding ankle mobility wise - start the movement with bending your knees and push your knees further over your toes. I feel like this is generally the best option, especially for squatting high bar. (Also in also enables me to get more out of knee wraps if I use them)

Outside of comp prep, I dont do competition style low bar at all and instead opt for high bar squats/front squats with extended knee travel and keep my torso as vertical as possible. Approx 6-8 weeks before a competition, I transition to low bar, usually doing some box squats prior to that.
I feel like this is the best way to avoid injuries and quad weakness (an issue I had in the past) and maximize training results.

I want to do bulgarian squats method

stop me

>>41215073
I wouldnt consider this a strict press

>>41215463
the thing is you can still squat fairly upright lowbar, just most dudes dont and goodmorning the bar up instead

I think its a way to cope with having weak quads without actually trying to activate your quads, and thus never fixing the problem. Its sad since the quads are so important in the squat

>>41214850
Try 1x int with a second day being RDL from 2x Int.

PL help me , a few days ago i've hurt my back (i cant b specific for lack of knowledge but its just at the end of lower baack going into upper back) i have a feeling that its a slipped disc/hernia and im terified.
I dont have pain on daily life just at gym (rows/dl).
Since i fkd my back ive done a bench day (no pain) a squat day (no pain) and a deadlift day , tho i replaced traditional with sumo (no pain) , but doing rows fks me up, certain positions almost make me faint ...

>should i rest 2-3 months
Or
>can i keep at it

Tl;dr: i have no family, no friends, no nothing except gym and probably a hernia pls tell me i wont have to abandon my true passion for life

>>41215538
I do this and am making good progress on the deadlift for the first time in a very long time

>>41215546
Go see a doctor dumbshit. Other than that, if something doesn't hurt, you're probably gonna be just fine doing it.

>>41215588
>>41215546
its jessica!

>>41215353
thats enough to convince me. I will never full rom dl out of a meet ever again

>>41215546
Stop powerlifting for a while
Look up McGill's lower back stabilisation
Rehab until you're Better
Build back up

That's probably all you can do without proper knowledge.

Identifying the problem is also important so you don't do it again

>>41215593
Is it really? Tut tut

>>41215546
likely a slipped disc, I have the same thing right now

just keep doing whatever doesnt hurt, and do a lot of rehab exercises like hanging, reverse hypers etc

obviously going to a medical professional would be key but I assume you cant

>>41215508
By 'activating' do you mean specifically thinking about using the muscle, or just performing the movement correctly? Because I am kind of confused here since the torso angle in the bottom of the squat has nothing to do with quad involvement.
Shifting even more forward during the ascent does, but that's irrelevant to body proportion, that's simply a technical error.

>>41215615
It's not, now she thinks it's an erector tear/strain

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>>41215642
>torso angle in the bottom of the squat has nothing to do with quad involvement.

>>41213505
bump

>>41215669
That's a bit of an oxymoron, can you clear up what you're saying?

>>41215642
>here since the torso angle in the bottom of the squat has nothing to do with quad involvement.
it does, more upright involves more quad

otherwise you rely on your hip hence the goodmorning style squat most lowbar dudes do. Its not that goodmorning squats are exclusive to lowbar just that doing it with a highbar makes it more difficult

>Shifting even more forward during the ascent does
this is also key

>>41213505
Do
3x beginner bench
2x intermediate squat
1x advanced deadlift

>>41213505
>>41215695
if youre a beginner youre in no position to program dude just follow SS

>>41215716
He can do what he wants lol

>>41215705
Well but what makes you able to squat more upright while preserving straight bar bath?

It's either wider outward feet stance, or forward knee travel (therefore more quad involvement).
Without doing either you can't just 'stay more upright' without falling. So those are the factors, not torso angle by itself. But yeah, I didn't express myself well before.

>>41215615
The problem was me being on cal def and not being able to dl my usual so ego-forcelift it and here i am

Fixed with sumo stance

And yeh ill prob take a month break

>>41215618
Ill try but 400€ just for thd mir alone w/ a 500€ paycheck ...

>>41215764
Let me save you 10 months and do that McGill lower back stabilisation program

I honestly suffered for 10 straight months until GBro suggested that to me.

>>41215702
Her words not mine, she doesn't think it's a disc issue anymore

>>41214147
>tighty whities
>three bench commands
Nazifed pls go

>>41215751
thats right more upright torso allows for more forward knee travel

goodmorning style shift your weight back and thus less forward knee and less quad

>>41215790
I have literally no idea what you're going on about senpai

>>41215818
Ok, that's what I meant. And that's why I said that working on ankle mobility helps with keeping the torso upright.

>>41215848
ye ye but dude my original point was adress weaknesses dont ignore them

>>41215593

>sumo
>rows

no its not

>>41215883
Well did I ever say not to?

If I hate squatting but would like to improve it, should I just squat once a week and deadlift more or will I regret not spending time improving my squat like 3x a week?

>>41215951
if you hate something do it often

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>>41212714

>>41215951
Deadlift doesn't carry over to squat. A natty raw lifter needs to squat twice a week.

>>41215985
>Deadlift doesn't carry over to squat
but a squat does carry over to a deadlift

I wonder why

>>41215951
Do high-bar

>>41216000
because it is basically a weird halfsquat

>>41216000
Some chemical reactions aren't reversible, some are, same with carry over

S4P2 + S3C0 = SC4P0 but its not a reversible reaction.

Trust me on this

New
>>41216259

>>41216259

>>41215463
Thankyou for advices senpai. I feel like I have experimented for years with virtually no success. The only stance I can squat without any issues is front so I think I will bite the bullet and stick with that until I can figure something else out down the line.