/plg/ - powerlifting general

>>41482571
Week three of /nogramming/ lads. It's kinda fun. Also I got roped into doing a tough mudder in five weeks what do I do?

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Post bodies

I want some /fit/ powerlifters to jerk off to

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can you sing with all the voices of the mountains
can you paint with all the colors of the wind

>>41482719
Yeah

>>41482703
raffy pls go

/plg/ - not powerlifting, just faggots

Do you ever wonder if people miss you?

tired of cutting, so tired

still a little fat remaining but i'm considering just bulking for 3 months before i dip below 200lbs and lose my real man status

>tfw liking Texas Method so far but afraid I'll become fat because of all the memes

what do lads

>>41482999
a routine can't make you fat

just stay on a reasonable surplus of calories and then cut later

if you bulk 1lb a week, gain 12lbs during a 3 month bulk

you can easily lose 2lbs a week without any muscle loss on a cut, so you could have that 12lbs off in half the time

Does he ever look at his discord app and think about me

>>41483036
yeah I know man, it's just the memes that are spooking me

Any of you guys have experience with GZCL/GZCLP?

Any bad things?

>>41482571
plg is gay

>>41483059
what's the worst that can happen man

you gain a few pounds of fat while getting stronger? can't be helped on any routine tbqh

I wonder if he goes on discord and thinks about joining and has to fight with himself never to come back

Why are powerlifters so fat and ugly?

Someone write me lyrics for a song to get raffy back

I will make it into a song

Hi PLG,

I'm the noob lifter from yesterday that was doing sean10mm's stripped 5x5 wrong (not following the days exactly, adding weight every set instead of warming up and then doing all working sets at heavy weight).

Just wanted to drop by and say thanks again. I thought I was working hard before, but last night I had a really tough workout, even with my pussy weight, and I have you dudes to thank for it.

Will post results in about six weeks to see my progress. Can't believe I'd never come to this thread before. I now lift for /PLG/

>>41483354
Fuck off

>>41483354
Now you will feel intensity, not pump, bery good

>>41483328
literally why the fuck would you want raf back

>>41483328
trappy oh trappy you make me want to rappy

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brehs.....

https://www.nytimes.com/2017/05/18/arts/music/chris-cornell-dead-soundgarden.html

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

>>41483362
:^)

>>41482999
Jesus got strong and stayed swole

>>41483421
Yeah. feelsbadman. Probably suicide too.

One of my favorite artists.

I've hit that phase of thinking where I'm unhappy with my numbers yet again. Failed a squat max attempt to set training numbers from and it's the next week and it feels shit. Tempted to take a week off and then deload for a time and add more accessory stuff. Deflating.

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

>>41483413
raffy oh raffy thinking of you makes me gassey

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How does it feel that your god Kermit has now converted to oly

soon all of you filthy heathens shall convert to the Holy Church of Weightlifting

>>41483687
frog literally doesnt post here tho

>>41483687
I've never done a snatch :(

>>41483709
teapot oh teapot please show me your she cock

>>41483709
>not pls drink some draino

s m h

>>41483751
Haino o haino please drink some draino

hey /plg/, i'm not really a power lifter but i figured this would be the best place to ask. i am having surgery in a month or two, and recovery could be as long as 6-8 weeks before i can lift again. when i am recovered, should i just go into a pre-written novice program for a while or keep with what i'm doing? i'm currently on a 5 day split, but i was thinking of hopping onto candito's strength/hypertrophy routine when i come back and starting with like 75% of what i'd use now. i figured candy toe's routine would be decent, since i'm still a novice and want to prioritize strength and getting hyoog

>>41483687
>tfw too retarded and immobile to get all the oly lifts right

>>41483795
Livia oh Livia your greatest talent was powerlifting trivia

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>>41483801
I mean me too but I'm working on it

>tfw doing a meet on Saturday and I will be power snatching all my attempts and probably for the memes power cleaning at least 2/3 of them

>>41483799
Depends on the surgery you're getting done. Don't do Smolov Jr for bench if you're getting your longhead biceps reattached.

>>41483809
luna oh luna put a coke can in his pooper

>>41483845
Licraw oh Licraw your soft belly and cherry bottom left us in awe

>>41483832
minor reconstructive surgery below the belt. nothing to do with muscles, just fixing some damaged skin that a previous surgery left me with. the recovery time seems a bit long for a minimally invasive, primarily cosmetic procedure but that's what the doc said so that's what i'm gonna plan around.

>>41483799
How strong are your lifts? Whats your bodyweight? How long have you been training? These qs need to be answered before I can help

>>41483741
I did you're mums snatch last night ;^]

>>41483823
Be sure to record it and post the video

>>41483685
if i could turn back time i would sing you this rhyme

>>41483872
i'm still pretty weak. if i go in fresh, i can roughly bench 185, squat 225, and deadlift maybe 275. 2.5 months training, cutting the entire time.
SW: ~195 @ 25-30% (before i started lifting, but when i started cutting in december)
CW: 177 @ 16%

>>41483914
i just want to hear you talk about shoving cocks in your assey

>>41483928
Literally just hop back on an LP and you'll be fine. Might want to eat at at least maintenance at first.

>>41483876
Joke's on you, she's nasty.

>>41483962
thanks mang

>>41483928
This>>41483962

>set bench pr (120kg x 5)
>not able to get into gym all week cause school n shiet (chit excuse I know)
>only manage 120kg x 2

What did my body mean by this?

hey, I'm in off season right now (next meet in december)
I've been doing hypertrophy blocks for 14 weeks now (2 blocks of 6 weeks and 2 deload weeks)
last week I failed my squat 8's. now I'm wondering what to do after my deload week :
- should I keep doing hypertrophy block, knowing that my next meet is in 7 months, and so reset my squat by something like 5-10%?
- or should I do one strength block and then go back to hypertrophy blocks?
thanks for your help lads

Is there a scoentific term for progressing in bursts after long stalls? Like i wont progress 5kg every few months but theres gonna be a time after a year long stall that i just bump up 20-30kg out of nowhere

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>>41484112
Wake up early and go workout before school.

DONT LET ANYTHING GET IN THE WAY OF YOUR GAINS BRO.

>>41484214
punctuated equilibrium

>>41484214
this happened to me a few times. Im pretty sure it was because I was a beginner and just wasnt eating enough

>>41484254

I am not a beginner, after being stuck on 145kg bench for ~18 months i put on 25kg in the last 2. Im just looking for the terminology so i can dive deeper into research on it cause it seems thats how my body functions.

>>41484175
are you at the end of your second hypertrophy bock or are you in the middle? and how badly did you fail?

if youre at the end and the failure was small (can be explained as you just having a bad day) you should probably just do whatever you had planned anyway

>>41482571
Jeffersons in TM RD?

>>41484314
I failed at the last week of my second block (did 6's instead of 8's) but it was getting really hard, even the week before was hard

>>41484294
its still probably due to some limiting factor, not just how your body works. can you think of anything you were doing different when you were stalling vs now?

>>41484251

Thanks for this btw

He was a PL boi
She said see you l8r boi

>>41484354

My life is pretty monotonous and id notice a variable that helped me progress. Simply one day i went to the gym and 145 felt easy so i tried 150 and that worked out until i hit 170kg.

If anything now im driven af to get 180 cause im closer than further

I have done Sheiko for 3 months now and tomorrow is my "competition day". How Do i get to my 100%+ weight? Just start from 50%,60%..... and so on until 100% and then more with jsut 1 rep?

>>41484439
I need advice on this too

>>41482571
>I have done Sheiko for 3 months now and tomorrow is my "competition day".
If you've been doing that kind of programming so consistently then you must really know what you're doing.

>How Do i get to my 100%+ weight? Just start from 50%,60%..... and so on until 100% and then more with jsut 1 rep?
Oh wait, Boris has done so much thinking for you that now you don't even know how to warm up for a one-rep Max attempt.

Do what you need to do to be prepared to lift a one-rep Max. If you can't figure that out on your own, then you should consider the hobby of mineral acquisition and cataloging

>>41484439
whats your first max attempt gonna be

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what are you cool dudes training today

>>41484439
>>41484487
I don't really go by percentages, rather just plate/half-plate jumps until I get to my opener. like last competiton I opened at 501lbs on squat so I warmed up with
barx5
135x5
225x3
315x2
365x1
405x1
455x1
just go with what feels nice. otherwise if you don't feel like thinking just copy the warmup weight scheme from skills test.

>>41484603
Today I have
>Conv Rack Pulls-1x1, 4x6
>CGBP-1x1, 4x6
>RDL- 7x11
Then next week I finally get a deload which is great because im drowning in fatigue after this hypertrophy block

>>41482651
What are you doing for nogramming? You should do a million pullups and be able to run like four or five miles at a decent pace

How much bodybuilding stuff can recovery day on TM handle?

A few lat raises and curls can't hurt, r-right?

>>41484944
Curls will kill all your gains

>>41484963
and theyre boring and stupid

>>41484972
yes, and everyone will laugh at you and your family will die if you do them

theres no water claus in my membership contract, does this mean ive been stealing drinking fountain water this whole time? i try to hide filling up my bottle now because im afraid they'll catch on

>>41484944
your arms will fall off and your dick will stop working and twinklex will steal your girl

>>41485043
The last one is an inevability for all of us lad

When I squat I am a lot stronger when I allow my hips to shoot back a little on the way up.
If I hinder that the rep becomes slow and I feel like my quads are about to have a spasm.

Is hips shooting back something I need to necessarily keep from happening or is it okay as long as I don't allow myself to fall over too much?

>>41485209
hip drahve

>>41484919
Pick a lower body lift and a press and do ~3x5-3-5 pretty heavy, then I do a pull and usually GHRs or hypers and maybe some quick bodybuilding. Mostly squats, deads, and fronts, but paused squats and block pulls get rotated in pretty often too, and mostly bench with some push press and close grip. I lift about three times a week, sometimes I throw in lighter days if I have time where I do like 3x10-12 strict press and good mornings or something. I do need to start running, don't I? Sheeeeiitt

>>41485209
>If I hinder that the rep becomes slow and I feel like my quads are about to have a spasm.

Slow is fine, deliberately squat-morninging your reps is not.

Any books you guys can recommend to help you keep going through tough mental times?

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>>41485135
delete this

>>41485280
Man's Search for Meaning is one most people should probably read

>>41485209
Let me guess, your diddlydoo is significantly higher than your squat and generally weak off the floor/you have long femurs/you compete in a wrap fed.

Anyway, weak quads in comparison to your glutes and hams are the problem.

Work on it, your squat will skyrocket.

>>41485376
I don't deadlift, I can kiss the floor during my setup, literally gave up on that crap.

I'll post a video later, it's been a while since I squatted and there a few things I dislike about how it looks.

But yes, quads are definitely week - but I am not sure if I want to squat trying to isolate them as much as possible - is that desired?

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Can someone help explain to me why my conventional rack pull is 100lbs lower than my sumo from the floor. What muscle is this weakness indicative of? Shitty thoracic strength? I wanna hammer the hell out of whatever that weakness is, this next mesocycle

>>41485280
This is gonna sound nerdy as fuck and a lot of guys are probably gonna mock me for it, but i find great value in the Dark Elf trilogy (the early life of Drizzt Do'Urden). a man of high moral standing born into a society of evil, manipulative religious zealots in the subterranean city of Menzoberranzan. he was constantly berated, beaten, and ostracized from his own family because of who he is and how he was born, and was forced into their version of a military academy (if West Point was run by the vatican, but had the mentality of jihadists). through hard work and natural talent, he excelled but soon after graduating had to make the decision to leave his family and people because he couldn't morally justify being part of their sadistic cult, and as a result spent decades in total darkness and loneliness. he eventually was forced out to the surface world, but felt blistering pain under the sun. initially jumping from cave to cave and working at night he eventually made a life for himself. he could never escape his racial traits, and every day he felt the pain of the sun's light and heat. regardless, he chose to stand by his friends and did not ever complain about how uncomfortable he felt living alongside his friends and adopting their lifestyle.
i think it's pretty obvious why i like it. i'm a recovering fatass weeb with social anxiety that grew up around bitter, dorky virgins (both irl and on 4chan, been here ~10 years on and off) but i've dieted down, been lifting, and have several normie friends now. i regularly have panic attacks when out at events/parties/clubs/etc with friends, but what helps me stay calm and focused is trying to live up to an impossibly high standard that only a fictional character can achieve. willing to constantly work to his fullest capacity, and overcoming natural and environmental adversities without ever complaining, while always trying to work towards the best interests of myself and those i am close to.
idk how you'd feel

>>41485466
>loneliness
isolation was the word i should have used, my bad

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>>41485297
No one can resist this face

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>>41485433
reminder to try hard

>>41485564
what is he doing with his feet

>>41485674
Its called a paetial seizure. His low body is seizing up but his upper body stays fine.

>>41485466
plz be a copypasta

>>41485691
Partial* god damn kikes

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only 7 more weeks till skills test

>>41482571
>tfw got a meet this saturday
>tfw initial goal going into the peak was to pull lmao 4plaet in comp
>tfw pulled 182 kg for a double in training two weeks out
Whaddaya think, lads?
does a 190+ in comp sound feasible?

>>41485765
If you peaked right, that and more could be there

>>41485800
6 week peak with a lotta input and guidance from another more experienced lifter; the most liberal 1RM formula on strstd is putting me at 200, which would be great, but at the same time I don't want to get greedy

>>41483687
I wondered why it felt less narcissistic in here lately.

>>41485765
Remember you have to squat and bench first and sit around for about 8 hours.

>>41485376
not the anon you replied to but you described me perfectly, huge diddy compared to squat, long femurs and very slow off floor. I'm not sure how I'm supposed to address weak quads with my current setup though, I have no boxes, low ceiling and obviously no access to machines.

I'd love to belt squat but the lack of boxes or space for boxes is really killing it for me.

What are the optimal body proportions for the different lifts?

>be Frogdoeslifting
>be huge narcissist
>take steroids
>lift big weights in my garage
>enter a competition
>have to cycle off to compete
>fail a couple attempts because off cycle
>this kills the narcissist
>take up weightlifting because drug testing doesn't exist in that sport

You literally can't prove me wrong

>>41486007
Lunges, front squats, high bar for reps

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>>41486092
nor can i prove you right

>>41486092
>frog

You forgot the part where he got groomed and virtually molested by a homo hobbit pretending to be a boy pretending to be a girl.

>>41486096
I've always felt lunges in my glutes much more than quads, any idea why?

>be neet
>going very low on savings
>cant afford to eat meat daily anymore
>have to resort to beans
have any of you succesfuly replaced meat with beans and gotten away with it? Pls respond Im scared of losing my gains

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>>41486092
>be Frogdoeslifting
>suffer emotional trauma from losing parents at young age
>channel frustration through lifting weights and gets good

>>41486196
Fuck off frog

>>41486164
The longer your step, the more glute you'll feel.

>>41486196
Superheros don't exist. You're not natural, Kermit.

Also stop talking about yourself in the third person.

>>41486186
How bout you go get a damp job you degenerate fuck

>>41486264
Damn*

Can I replace BBB bench with 5x10 weighted dips?

>>41486264
no place will hire me parttime

>inb4 why dont you work yourself to death every day of the week

>>41486299
Omfg ...

>>41486299
You are such a worthless cunt. How about you work full time, are you really so entitled? Fucking christ people like you just piss me off. Is 40 fucking hours of work too much for you? You are a drain on whoever is supporting your worthless ass

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>>41485273
>implying squat mornings arent the best way to squat

>>41486451
my mom loves me

>>41486455
Trip on Dr Norton

>>41486464
I can say with 100% confidence she is dissapointed in you. Go get a damn job

>>41486280
Why not do bbb bench then 5x10 dips after

http://www.powerlifting-ipf.com/championships/nominations.html

if anyone wants to die of keks check out -105kg Open

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>>41486510
maybe

>>41486526
>lightest above -59kg

Oh my god my sides

>>41486526
Holy fuck this made my day. The difference between you and the next competitor is incredible. Are you actually going to compete? Please do

>>41485430
>>41486007
I am >>41485376, long response ahead
I've had similar issues since I am not built optimally for squatting (long femurs) and I used to do very sit-back style of low bar squatting which resulted in quad strength being basically non-existent.

What you need to do is adress the issue by doing more quad work, obviously. If the issue is slight, you can do it simply by using assistance - front squats being the best choice imo.
I knew that wouldn't work for me, so I temporarily changed my entire squatting setup.
You can manipulate the involvement of quads in the movement by allowing for more knee travel forward (and importantly, keeping them forward out of the hole), pointing your feet straighter and narrowing your stance. This will generally require you to use high bar position and maybe work on your mobility. If you do all this, the movement resembles what people call an olympic squat - heavily quad dominant movement.
If your deadlift volume is high enough, you won't loose any ham and flute strength by temporarily switching to this style of squatting. Do light low bar once a week after a deadlift sesh as a technique practice, if you want.

Feel free to ask further, I wished someone had helped me back then.

>>41486587
Yeah I'm going to compete. Have the GBR singlet and everything.

>>41486542
Can't you do 200? I'm confused

>>41486542
>>41486526
> 3/4ths of the 84+ females out bench you
This is glorious, memes do come true

>>41486603
What day and time do you lift? I have to watch this. Also no offence but how the hell did u make the world team? Does no one in GB Going to equipped bench worlds?

>>41486526
is this equipped

>>41486606
Not in comp (yet)

>>41486634
Saturday 27th May 11am Lithuanian time

No offence taken, I won british equipped bench press, as the only open 105kg male. So I get to go by right of being "the best in the country".

>>41486721
Yes

>>41486721
>300 in the 105s, kek what do you think?

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>>41486603
remember to open raw so you dont bomb

Went to my first meet today and everybody made fun of me in the weight room because I span my fidget spinner between sets

>>41486832
you deserve it

>>41486594

I squat highbar and ATG already, but my quads are always going to fail.

Do lunges help much? What's is your favourite type?

Wether I front squat or high bar, eventually hips shift back as the weight increases because of weak quads so I think I need something other than another squat.

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>>41486958
youre a fkin dummy you know that

>uhhh ohh but I squat highbar atg
>oh did i mention that my hips rise
>guis i think i need a special exercise
Yeah then youre not squatting at all you fking dummy youre doing highbar semi goodmornings you jackass

Jesus christ the only reason this happens because your quads are too weak for your hips, just lower the weight enough till you can actually squat with good form jeez was this so hard to figure out

i swear the people here its almost like they are not capable of rational thought

>>41486832
Please tell me you didnt actually do this. If you did you are a full on autist

>>41487038
It's mid week, there are no competitions held mid week, except world championships and those are nobodies first meet.

>>41486758
I'm not opening raw.

>>41487116
Hows the rts training been lately. Do you think a big pr is on the way?

>>41486958
Basically what >>41487023 said to be honest.

You simply need not to allow your hips to shift. The best cue for this is thinking 'keep knees forward' when coming out of the hole. Its a long road, unless you lower your working weight significantly, it's going to take several months to correct.

Also, the hip shifting problem seems to be prevalent in atg squatters. Try dedicating some time to parallel pause squatting.

I've never liked lunges, people tend to not do them properly imo. Also, front squats shouldn't allow for a hip shift, I am not sure you're doing them properly.

>>41487116
Do you own a fidget spinner?

What % of your max should you be able to comfortably pause squat anyway?

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Blue Shoes
will
Kill You

>>41487157
You can absolutely use too much hips in a front squat.

>>41487162
Depends on the person. I think my pause 1rm is like 30ish lbs lower than my squat

>>41487198
Not if you're keeping your elbows up and torso straight.

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I've got flat feet and run quite often.
It seems my ankle now hurts when walking without shoes on. With shoes I am pain free, without shoes it does a mighty hurt.

You guys get injured a lot. Anyone got any ideas on what it could be?

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>>41486526
>GB has 3 lifters nominated
>all of them are either last or second to last

How do I know if goodmorning in a squat is primarily weak quads or a weak core in that position?

>>41487396
is this a troll i cant tell

>>41487156
>Hows the rts training been lately
I'm in good shape, RTS has shown me I was doing too much volume on sheiko.

Modest PRs are on the way.

>>41487452
>prs on the way
Good to hear lad, are you going to continue with the rts coaching and how well would you rate them as coaches? Im debating getting a coach after my next meet and RTS is at the top of my list

>>41486747
"Sometimes nobody shows up and you automatically win."

--G. Seeger

>>41487739
Better they send him than not participate.

Guys im switching to benching 3 times a week, so that makes me wanna adress this problem I have. My upper back(trap/rear delt area) is underdeveloped and I want to put extra work here to prevent injuries

what are some good exercises I can do. I know facepulls are known to be one but is this a meme or not?

>>41485972
I suppose it should be worth noting then that I actually pulled it after doing doubles for both squats and bench beforehand

>>41487922
Front squats

Why do you like powerlifting?

>>41488138
its fun

>>41488138
becuz i value strength, hate teamsports and like to compete somehow

>>41487588
>are you going to continue with the rts coaching and how well would you rate them as coaches?
They are too busy to be ethically taking on new athletes

I rate them as giving you cookie cutter programming at premium prices.

What happened to the time when /plg/ was /stg/ strength training general?

Where the fuck am I supposed to talk about weightlifting now? To keep it powerlifting related I recently PRd on back squat. Five kilos. If anyone cares.

>>41488208
talk about it here fag what're we gonna do ban you

>>41488165
>I rate them as giving you cookie cutter programming at premium prices.
So basically /plg/, here you pay with your sanity

>>41488217
80% of plg is tranny posting and being retarded anyway

>>41488138
It is fun to lift, strength is a trait I think is undervalued and I am too dumb for team sports

>>41488223
And somehow it's still better than /fit/. I'm pretty sure average iq on /fit/ is ~60.

>>41488242
yeah regular fit is a cesspool of dyels its horrible. might as well talk to idiots at the gym all day instead

>>41487922
Do some rows, some strict, some cheaty, whatever. Vertical pulling is fine too but I think it's less helpful.

Cant keep elbows down during a squat and keep shoulderblades retracted at the same time. How do I fix it?

>>41488217

Okay here goes

My coach is bulgarian and as such we're training bulgarian weightlifting a.k.a squat every day. But the volume is really low and I haven't made any decent strength progress at all since march. She's not really open to modifying the program and I can't really say anything against because she won medals at the European championships and was headed to the olympics before the entire team was busted for gear.

I want to incorporate more volume squats and especially more bench press to increase my upper body strength, maybe some isolation exersises I could do on the weekends which most of the time are off days anyway. How effective are for example leg extensions for volume twice a week in addition to 80+ squats for sets of two/three every day?

>>41488264
>entire team was busted for gear.
Change coach.

>>41488264
>the entire team was busted for gear.
maybe this is why they progressed and you dont

>>41488264
I wouldn't rely on leg extensions for volume, leg press maybe. For bench, just toss it in twice a week, one day for more volume, the other day heavier.

>>41488277

But them technique gains, tho

>>41488165
Damn thats disapointing. Ill keep looking around.

>>41486159
Literally what

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>>41486092
If you hate me being a narcissist saying im not natty when i am really doesnt help just boosts it for me kek

Also pl is just fucking boring, competing is fun but the training isnt at all.

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>>41487452
>RTS has shown me I was doing too much volume on sheiko.
Just quoting so more people might read it.

>>41488570
you do WL now?

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>>41488570
>haha I'm natty thanks for the compliment haha

This is the 3rd time you've replied to that post. Grow up.

>>41488608
Yes

>>41488609
That was the first post in this thread from me i dont post without my trip if you fags havent noticed already

Some person on disc just told me about that post and i thought it was funny enough to respond

>>41488629
Fuck off child you're not old enough to post here

Nobody can argue that you're not a great lifter. But you are unlikable and just an insufferable cunt.

Also you almost got abducted by a homosexual Brazilian man and told us we were all full of shit when we were warning you period

You are a liability stop posting here with or without your trip please

>>41488629
>woowee wasn't me I never post without my trip xD
Perfect alibi, you've sure convinced me with all that hot evidence

>>41488643
and how am i insufferable exactly?
love to hear back from you

>>41488652
ok sean

It's just no fun bullying actual Asperger kids over 4chan

>>41487922
YTWLs and various shrugs might help you with mind-muscle connection.
>>41488260
I'm not sure, but I think shoulder/pec/biceps flexibility helps.
>>41488264
You need higher specificity than isolation exercises for your squat. Upper body mass isn't as reliant on specificity.
Regarding squats: How many sets are you doing now? What's the intensity?

>>41488670
You're insufferable because you're just not very funny or likeable. You spend a lot of time talking about yourself and posting your own images. You also spent an inordinate amount of time defending the disgusting homosexual fake transexual that was trying to fuck your butt.

Also you act like a teenager , because you are one, which makes you kind of a faggot by default.

>>41488709
this place is made to talk about pl
being funny or likable is not a requirement
and talking about my own progress and asking advice is on subject of these threads so i see no problem in doing it

Also how do i act like a teen exactly?

>>41488578
I'm not planning on running sheiko again for a long time ok ;-;. Gonna try to milk Hepburn A for at least 4-5 months, maybe give B or C a try too. Then maybe momentum, if I can ever get squat rpe figured out.

How to stop arching/hyperextending back during squat?

It only happens on the way up and with light weight like 135 too.

https://youtu.be/oySrwJ3Ttuk?t=1m5s
This is ideal, but on the way up, my ribs flare/chest up and I cant stop it.

>>41482571
>this place is made to talk about pl
You have nothing to contribute. You had some good lifts. And you're already burnt out. And you don't have much of a life living in your grandparents basement, so you're not very interesting. Sorry.

>being funny or likable is not a requirement
Being likable or funny is a requirement in real life if you plan on having friendships or relationships. A lot of the old trips had good banter here. Modern plg has you, the faggot tranny, and the alcoholic, along with some weak-ass trips.

>and talking about my own progress and asking advice is on subject of these threads so i see no problem in doing it
You don't contribute anything worthwhile.

>Also how do i act like a teen exactly?
Niggar just read what you write LOL.

>>41482719

Considering the mountains don't have voices and the wind doesn't have colors, yes, yes I can.

>>41488781
I forgot to add that the file was unrelated tbH.

Hey, guys. I want to run TM, but with the following alterations:

(i) I DL 1x5 on a different day to VD
(ii) I progress my rows in the same way as my squat (i.e. with some 5x5 volume work earlier in the week, and a 1x5 towards the end)

What would be a good way to implement these alterations?

So far, I've been thinking about this (incomplete) programme:

Mon:
Squat 5x5
Bench/Press 5x5
Accessories

Tues:
DL 1x5
Row 5x5
Accessories

Wed: ???
Thurs: ???

Friday:
Squat 1x5
Bench/Press 1x5
Row 1x5

>>41482999

Quit being a bitch and join the 105 kg TM Master Race

>>41488785
Try not leaning so much forward while locked out. Tuck your butt in a little more.

Idk what you are doing now, but that is what helped me fix a severe hyperextension and thus also managing easier to hit depth

>>41488821
Oh look frog is getting picked on for being a bitch nigger and his homosexual Hobbit Handler arrives

Shoo shoo raffy

>>41488814

Rows are not a core lift and should not be treated like one.

Wednesday could still be a Light Day of sorts with 2x5 squats at about 50%, or maybe just a touch higher, of your max, 3x5 of whatever press you aren't doing on VD and ID that week at about 60% of your max, and maybe chin ups.

Day before ID is ALWAYS a rest day. You could even make Friday a rest day and do ID on Saturday.

>>41488800
well you didnt answer my last question
>Being likable or funny is a requirement in real life
yes and 4chan is not real life sorry kiddo i doubt you act like you do irl as you do on 4chan

>And you're already burnt out
how so, Because i stopped liking pl?

>And you don't have much of a life living in your grandparents basement

you know nothing about my life outside of my videos you cannot say anything about my life lmao

Someone update me on Frog and the Brazillian

>>41488848
you don't pl anymore?

>>41488861
not planning on it

>>41488835
I do that right now. Problem is, I go down nice and upright, neutral spine and all.

As soon as I drive up from the hole, my hips come back a tiny bit and my whole back just arches and I lose neutral spine. Almost feels like I cant drive straight up. I thought it might be a glute thing but I thought that was a meme.

Even with just the bar and minimal weight.

>>41488848
I'm sorry that you can't see how unlikeable you are. Life is going to be hard for you. Good luck. Don't get raped by International child molesters like Raphael

>>41488869
then what do you do? not lift at all or not pl

>>41488874
Idk then, maybe it is a bracing issue?

>>41488875
im very well liked by most irl and online just some anons on 4chan are the only ones that hate me how will i recover

>>41488881
doing oly wl i like it a lot more

>>41488898
oh thats cool

Has glute activation ever helped you guys 'pop' out of the hole?

>>41488844
>>41488814
How about the following?
Mon:
Squat 5x5
Bench/Press 5x5
Accessories

Tues:
DL 1x5
Row 5x5
Accessories

Thurs: Standard RD

Sat:
Squat 1x5
Bench/Press 1x5
Accessories

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>>41488812
Ah makes sense. Still excited as fuck to do memeburn soon. Hopefully just one more week and I can lift again. How does this look for a general set up btw? Weights for accessories and pump sets are guesstimates.

>>41488910
That's awfully vague. I imagine it could...?

Why is Candito so retarded? He's coming back from like a year long injury and he's doing it by working up to a 20RM deadlift? Good laaawd
He must know it's retarded, do you think he's just lifting for fun and doesn't care anymore?

>>41488924
>>41488844
(I recognise this is pretty much what you recommended)

Also, any tips for making RD a little more fun? I find lifting such a submaximal amount so soul destroyingly dull. What would be some good fluff work that wouldn't interfere with ID?

Thanks for all the help

>>41488942
doesnt sound that retarded considering a 20rm is really light

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>>41488942
sounds like something I'd do

>>41488570
>does one piddly local meet in the most nazi fed and then quits
Fucking narcissist. You're too good for pl, kid?

Need to buy a suit for an interview.

Any buying advice?

>>41489033
pinstripes for success senpai

>>41489040
I was thinking a royal blue with a little flag in the pocket

>>41488910
Not sure, but it definitely has helped me squat better.
>>41488925
Not too familiar with the Hepburns, but that looks swell. Not sure how much belt squats will help tho, seems to me they're better at a lower priority, but I'm looking forward to your experience with it.
Isolations at your discretion, and imho experiment a bit with muscle emphasis (i.e. whether you want the OHP day to be as far away from bench as possible). Cycling the emphasis can be wise in med-high frequency programs, but YMMV.
>>41488978
Didn't get that job tbH. 's okay.

>>41489033
Orange. With a curly, black shirt.

>>41488854
Characters used in online larping by some weirdo that doesn't even lift.

>>41489033
Italian

>>41488942
A clean 20rm deadlift isn't how you pop your back

>>41488924

Take care that the accessories on Saturday aren't piling up to the point that you're still tired on Monday. Other than that, and your fascination with rows, I'd say that's a pretty solid General Strength TM plan.

>>41488945

>Also, any tips for making RD a little more fun? I find lifting such a submaximal amount so soul destroyingly dull.

Right?

I'm fat, and have long arms, so doing chin ups 3x8 is some actual effort, and doesn't ever seem to affect me on ID.

If you're a heavier, stronger lifter lifting brutally heavy weights on VD, followed by accessory exercises, you could just not do light day at all. Though in that case, I'd save deadlifts for ID, and only do rows AFTER deadlifts, as the accessory lift they are.

Basically, you'd get two workouts a week that are hours long and miserable. This wouldn't work as well for a new, lighter weight intermediate, as they still aren't capable of producing the sort of stress on volume day that would cleanly carry them to intensity day, and the light day is more important to avoid a spot of de-training in the middle of the week.

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>>41489057
no worries senpai.

How long is something like GZCL LP supposed to last before you have to restart the cycle? I understand it varies but is there an estimate?

>>41489086
Rafael, can you at least please pretend not to be your bitch ass self?

If your next post isn't some kind of proof of who you are in real life, then you are Faker than Sean's Maserati

>>41489087
you squat with your feet out like me i gotta bring them in closer feel like

>>41489185

Intensity day is tomorrow. I'll get a video of my last deadlift rep.

Can you recommend a REALLY easy way to turn a video into a 4Chan compatible webm? Last time I did it, and I don't even remember how, it took four tries and a goddamn hour to get one that would post.

I'll also be at work immediately after working out, and be there until at least midnight, so I won't have it posted until some time on Saturday.

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>>41489244
No I don't

>>41489248
nvm it mustve been the angle

>>41489247
Make sure to wear a white tshirt with figjam written on it

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>>41489270
lmao no, those two webms aren't the same person

>i wish i was marcel tho

>>41489276

I don't have a white T-shirt.

Would you prefer a plain blue T-shirt, a red shirt with rugby logos on it, a blue New York Rangers shirt, or a yellow shirt with powerlifting logos? I can wear any one of those.

I could also be wearing a Yankee ballcap in a particular fashion if it would help you.

>>41489087
I miss the madman

>>41482571
so ive done two cycles of c6w, and ive seen good progress. However, i was wondering if there was some other program i could mix in with it so that i don't get too bored just running the same thing over and over again. I like having some variety in my lifts/sets/reps

>>41489087
>>41489309
Is he completely off the radar now?

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>have only trained once in the last week
>it was yesterday
>too much shit to do today to train

Fuck I hate moving.

Isley lad. Will you pikey one of those GBR singlets off one of your teammates for me. Either a 83 or 74kg will do. Thanks in advance :)

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>>41489367
gone for ever
>>41489309
ikr

i miss you boardie
>this could be us
>but i still live in the fucking midwest

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>>41489463

>>41489441
Looks like you're losing momentum

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>>41489480
ik. I was sad he never stayed in the treehouse

>>41489522
Imho it's a bit mean of him to not even say goodbye to you guys. But who am I to judge.

Good night lad.

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>>41489441
dont forget to clean

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>>41489502

I did squat 495 for a really quick single yesterday at least. So there's that.

>>41489574

I won't if you won't senpai.

hey /plg/, where in my progression should i look to invest in lifting shoes? im a little hesitant to drop that kind of money if it's not something that i "need" right now/yet

>>41489033
I think a super cent wide would suit you better than a super cent narrow

>>41489605

Find a good deal on a good pair and go for it. Do a little research first though.

It's almost better to buy them earlier rather than later so you can get a better feel for them while progressing. In my opinion anyways.

>>41489025
i just dont like it?

>>41489647
because you failed at your comp lmao

>>41489664
He set a national record, more than you will ever achieve.

my hard drive failed and i lost my trappy folder cna you post some rare trappy's please?

Do you do weighted chins?

I have recently started doing them on my upper body days and up to 15kg 5x5 @100kg, feel like a great way to improve my ability to do pull ups and chin ups.

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>>41489584
I hate how in love I am with mati

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>>41489706

>you have watched her clean and jerk countless times
>she will never clean and jerk you

;_;

>>41489706
Tfw you will never be cws and bang marissa indra

>>41488924
You DO know that there are about 5-6 different 4x/week split versions of Texas Method in the 3rd Edition of Practical Programming, right?

Some use Dynamic Effort sets, some use Max Effort methods, some are more traditional TM but split for better time use and more abiility to add accessory lifts, some train Bench and OP heavy both weeks, some do heavy/light, etc.

Get or pirate the book, read the chapter on split versions.

when you guys say a single, double and triple do you refer to sets or reps

>>41489830
reps

tfw she broke up with you a year ago today

tfw still hurt

>>41488703

3x2 and 3x2s at anything from 80% to 95%

Today I had 90% 2x3 (two doubles for three sets) at 90% after max effort snatch and clean&jerk

>>41489875

Obviously mean 2x3* for the second.

Basically never squat more than three reps and never for more than three sets. Strangely, never had 3x3 squats. Have a lot of 3x3 and 4x4 snatch/clean pulls at 110% intensity.

>>41488942
Lmaooo literally Leemangramming

>>41489746
Don't say that

>>41489694
computbuber i would like to look at records for the strength sport known as
powerlifting

powerliffting records
drill down
ipf powerlifting records
drill down
ipf powerlifting american records
drill down
ipf powerlifting teen american records
drill down
ipf powerlifting teen american squat records

>>41489706

Don't be. She's trash.

>>41489972
and that is still unironically more impressive that you.

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>>41490062

>>41490062
hahahahahahah

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HE'S A KLINEFELTER FREAK

>>41490081
natural liar

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theres no reason to keep going...

>>41482571
naturally good at telling lies

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~Super natty
Black natty
Fresly never ever doping!~
■□●○

>>41482571
[email protected]

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WADA breathin all down ya neck
Bad news and good doping
Special FX

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FEELIN GREAT FEELIN GOOD HOW R U

>>41482571
just paaased my steroids test

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https://youtu.be/C0GFGjTXAhk

>>41490254
i jusr hit 250 lbs on my bench im thinking of doing boris sheikos bench pyramid method where i spend an hour on the bench using working sets in the 135-175 lb range thoughs

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REMEMBE THE GOOD OLD DAYS?

>>41490285
my good old days are still ahead me due to being a natural powerlifter

>>41490282

TM+GOMAD

definitely not using candito for bench next time tbqh

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>>41490282
disregard skill level, accumulate fatigue
its all about the volume, right?

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>301 posts
>doesnt make new thread

>>41490511
making generals is spooky qhat if you mess it up

>>41490494
not defatiguing your cns by deloading for 2 weeks after your skills test

>>41490827
>>41490827