/plg/ - powerlifting general

Why are powerlifters so fat and ugly?

>>41652699
>tfw fell for permabulk strength gainz meme
>not worth it at all

>>41652699
Gives sense of self worth

>>41652699
Because they don't run, and they arent athletes.

>>41652740
Honestly you fags should all be running unless you're destined for like Fil/Bryce level of competitiveness.

Sean's not gonna see my car :(

>>41652748
Most of these fat faggots wont even push a sled. If you're not world class, it's not worth heart failure for a hobby.

>>41652793
Why?

>>41652793
Why? He dead?

>>41652794
Literally true.

I need to get this off my chest

But I NEED Sean to function

That month Sean was gone due to being in the hospital I actually felt very alone and vulnerable

Sean makes me feel safe and complete

What's the easiest way to wash knee sleeves?

>>41653062
Quick hand wash and let them hang.

>>41653085
Look at Isleys car

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Let me get this straight, Ben Pollack left the IPF a couple of years ago and it can be assumed that he's be pinning a couple of cycles since leaving and the best he could do at the US open is tie Haack and beat him out on Wilks?
Fucking pathetic desu.

>>41652643
I was considering something like his rule of 10, so pretty much a 5x2 squat 5 times per week. I think he recommends RPE 5-6. This seems pretty low desu, I wonder if it would bite me in the ass to push it to RPE 8 since I realise the idea of the program is to make it as easy as possible with least work.

>>41653137
What makes you say that?

https://www.youtube.com/watch?v=aYScDcm9qBI

This is sick.

>>41653127
Have you seen what hes been doing in the gym lately? The us open was a shit meet for him

>>41653164
Sure, I saw him deadlift... WITH STRAPS
bahahahahahaha what a faggot
eternally btfo

>>41653148
You'd probably get some -itises and/or -osises if you did that desu

>>41653172
What do you drive, o king?

>>41652794
world class on the prowler in the parking lot at my crossfit gym with no shirt on gf instagramming it

>>41653520
Oh, I see.

When the weather is too cold for your moped, you take the bus?

>>41653543
upboat

>>41653557
balding sean with the $20 whiskey.jpg

>>41653611
t-t-thats not me
utterly btfo

>>41653394
Maybe but then again I don't think there's much difference between a 5x2 vs 1rm and backoff like Bulgarian.

I just hate trusting it, I'm supposed to be conservative and use like 80% maximum and bump the weight every few sessions when it feels 'easier' even though it's already easy and it's supposed to increase my max.

>>41653611
Rolling for Esmeralda

Sigh someone post pictures of sexy topless filip

>>41653665
Sub max work does the most for people, you can only go so far with super high intensity work all the time

>>41653649

(is losing an argument)
oh yea , why dont you go have sex

Gonna run a bit of Nuckol's and see if how it goes. Been fucking around lately and lost my training direction. How do you bois like to program back/pulls on a 3x weekly plan?

>>41653717
she wants to drink your $20 whiskey and lick your widows peak hairline

I finally pulled 315 pounds on deadlift..
I don't know if I should be proud. Apparently by standards that's absolutely nothing.
How in God's name do I increase my deadlifts so I'm not a pussy? I want to do cleans, I want to squat three plates. Help me. I weight 152 pounds, it felt like someone was torturing me. What do I do??

>>41653752
Eating, sleeping, and doing proper programming consistently. The rest is just a waiting game.

>>41653752
i do that for reps and that's still not good, keep going.
hop on a program.

Someone post topless bodorio so I can masturbate already

>>41653760
Is 315 an admirable one rep for a deadlift? I'm guessing not. The normie guy watching me congratulated me like I pulled off some miracle.

>>41653752
You're doing good- for how long have you been training?
315 is a good milestone, and you should be proud of yourself- just remember to eat properly, get lots of sleep, and program intelligently by lifting with your brain and not your ego, and you'll be turning that into a rep max in no-time

>>41653690
So RPE 6 for 5x2 is actually approx 80%, Im supposed to do this 5x a week for squat and bench. I must be retarded because I still don't understand how it works for increasing my max by a large amount. 50 reps @80% weekly doesn't sound like much at all desu but maybe I'm missing something.

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>>41653767
I also have the un-edited version if you want

>>41653779
If you're a 100 lb girl, maybe.

>>41653784
>How does it work
Doing a vast majority of your work in the 75-85% rep range wins you the hyper trophy nigga

>50 reps @80% weekly isn't a lot
Dude that's a fuckload

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>>41653783
I only pulled 315 once though
>>41653804
I-I just want to lift more.
14/88

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>>41653790
this too

>>41653825
Stinky

>>41653811
75-85% intensity not rep range lol

>>41653821
OUTTA

>>41653834
Fuck you nigger

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>>41653839
MY

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>>41653849
WAY

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>>41653844
>>41653855
Dubs...

>>41652794
If you can't row a 2k in under 7 minutes then your not even trying.

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>>41653865
NERRRRRRRRD

>>41653904
check these dubs

>>41653938
Nah.

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Anybody here have any experience with this shoe, the Nike Metcon Repper? I've heard it's a really good gym shoe and i've seen alan thrall wearing them in a few vids so they've gotta be good enough for me, right? not really looking to invest in pricey "weightlifting" shoes (also im a broke college student)

>>41653938
>>41653949

board is moving faster than I thought

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>>41653159
I miss being at that intensity level often.

that is my favorite place in the whole universe to be

>>41653955
they are a good shoe

>>41653966
stop stealing my dubs

>>41653955
>Alan Thrall
Wew lad might as well just never bother lifting

>>41653976
plebbit

>>41653976
all i know is that, currently, he lifts more than me, so i don't see why it's an issue to use info from him.

also his vids helped me fix form/cue issues when i first got back into lifting

>>41653971
thanks, i will do a bit more research but i have not heard much bad except the heel having "a little bit of give" on heavy deadlifts

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>tfw not kirill

>>41654043
oooh, so close. now stop impersonating me

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>>41653804
>reddit
wow exactly like your discord

>>41654132
stole

>>41654150
no more dubs

Dubs and I'll masturbate to sean

>>41654421
>>41654421
Nice try chump. It's all about timing. Just check these out

>>41654447
>>41654445
i hope your lifts are better than this thread

@sean

i am currently dropping a norman khan

>>41654478
Lifts? Whats that?

>haven't been in the gym in over a month
>Finally got to go
>weak as shit

I'm desperate to hop back on a program, but obviously I need to re-acclimate to my old lifts. Should I..
>Program with lower maxes and adjust as I see fit?
>do something low intensity for a week, then jump into a program?

what is an admirable weight to rep dls in?

>>41654557
Higher intensity if everything, push back towards your old numbers and then start getting volume in

>>41654614
The world record is 500kg, and usually you can do 85% for about 5, so to be conservative I'd say 400kg x 5 is pretty admirable.

>>41654788
Good post.

Lifts all creeping up on /nogramming/ lads, highly recommend it.

>>41652699
we're not, it's just that the statistical average is heavily affected by retards like benchboy

>>41654557

Start an LP like SS with lift numbers starting where it barely feels heavy at all. Run it until you stall, boom, you should be back to the sort of numbers you were at when you stopped.

>>41654788

>world record is 500 kg

He said deadlift, not equipped barbell floor pull. The official deadlift world record is 392.5 kg.

>>41655267

What is nogramming?

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Do you guys ever get the overwhelming feeling that you're annoying and your friends aren't actually your friends? I'm surrounded by people and yet I'm more lonely than I've ever been. I feel the best when I don't hangout with people.
I live with my gf and I feel like she's the only person I can be around without the anxiety.

there are so many people posting their doggos on /fit/.

i wish i had a doggo :(

>>41653720
I alternate between DB row and chinup.
Cheat my way up on both, and control eccentric.
3xamap @8 or 9, when total reps is greater than 40, add an extra set. When total reps is greater than 50, go back to 3 sets and increase weight.

>>41656621

Just remember that dogs only "love" you because you feed them.

>>41656720
i dont care i just want to cuddle one

>>41656720
Goddamnit raffy. In America we have loyal dogs not just ferals running around the favela.

>>41654557
When I get back to training eventually, I plan on just starting with a GSLP-like progression on squats and bench until I stall.

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>>41656183
Cut down the number of people you talk to. 2-3 close friends, a SO, and a gym buddy, plus family obvi.

>>41656621
>tfw no doggo friend

I'd love to get a dog but I'm rarely home so I'd just be a shitty owner.

Lmao sean was VERY angry at my car

>>41653752
do c6w and eat a lot

What does plg's bench program look like? And what accesories do you use?
Pls. be as detailed as possible, im a benchlet

>>41657675
When someone transcends benchlet status, they leave plg, so you'll be getting answers from other benchlets.

>>41653821
Is he natty

I posted about Dan Johns Easy Strength earlier but the guy needs an editor, he changes his recommendations for intensity every article, one is 60-80% training max. Other is like 80-90% of training max.

The idea of the program is:
-5 days a week
-Press, Pull, Floor Pull, Squat every day
-No more than 10 reps each time (5x2, 2x5, 3x3, 5/3/2 ramping etc) vary if you want. I like the idea of this programming.

What would be a conservative but good enough for progress RPE/RIR for 5x2, 5/3/2, 2x5 if you had to guess?

Never done something higher frequency before so I don't want to not try hard enough but I also would rather not over do it.

>>41656934
have you been drug tested before?

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What is the best ( fastest ) program to reach 1/2/3/4 for reps ?
I am 20, 180 cm, 83kg.
I began on SL but stalled early. Then switched to a 4day upper lower split, but I still feel its bullshit.
I want to ATTAIN STRENGTH, only then I will become happy.
Current five rep maxes are
100 kg DL
45 KG OHP
85 KG SQUAT
70 KG BENCH
70 KG ROWS

Please, suggest me a program.
My research lead me to Candito and GLP,
But I am more attracted to glp because I only want to lift 3 times a week due to exam season.

Me pic related. Lifting for 6 months. Still feel weak as fuck.

Any other advice regarding 1/2/3/4 ?

>>41657921
Just keep lifting 6 months is nothing. I realise this isn't really advice but 6 months really is nothing.

>>41657876
Yes, I was drug tested in January after a competition.

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>>41656753

All right, that was a good zinger.

>>41657921

SS+GOMAD followed by TM if SS+GOMAD doesn't get you there.

If you're going to start up on SS, I'd start with the bar on OHP, LMAO1PLAYT deadlifts, 95 lbs squats, and 65 lbs bench press. That is quite light, but that's the point. You'll be adding 15 lbs a week to squats, 15 lbs on average (10 one week, 20 the next) to deadlifts, and an average of 7.5 lbs on the presses.

Also, don't do rows. Because they're stupid. Do power cleans, because they're far more useful and fun. If that's not practical, do speed deadlifts with like 60% of what you're doing regular deadlifts with.

Also, I don't know what shoes and belt you're using, but if you're using not-weightlifting-shoes and no belt, some form of actual weightlifting shoe and proper belt will go a LONG way in getting your lifts up. You can easily get Adidas Powerlift 3.0 (2.0 are basically the same shoe, but much cheaper if you can find a pair in your size still floating around) and a Rogue Echo belt for about $140 total, all new and shiny and shit. Plus possibly shipping and handling.

These, or something like them, are necessary for any remotely serious strength trainee.

>>41657921
you are stalled because you are not eating
your form is probably bad too

>>41657800
Plz leave

>>41657675
I do Nuckols 3x med int
with accessories:
row
ohp
chin-up
cgbp

It's working pretty well so far.

Good video on poverty bench:
https://www.youtube.com/watch?v=J8J4pDFUiZQ

>>41657921
post some form videos
use myfirnesspal to track calories and eat at least 2g of protein per kg of bodyweight

For programming:
Either start over on SS with lower weights
or do texas method 4-day split

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First ever comp in 100 days, SCARED

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>>41658156
Squat
https://youtu.be/Vs5uupp6i8g

Dead
https://youtu.be/JF8tlviE1W8

Those are the only ones I have uploaded sofar
The dead lift form here is shit, but after I uploaded it on a form check thread I started to keep my hips high instead of lowering them.

Thing is, I live in a country that is undergoing some "troubles" and I can't afford lots of protein rich foods.
I eat alongside my usual breakfast, two boiled eggs, every single day. I also drink 1 kg of whole milk on every training day.

Never heard of T method, gonna research it now.

>>41658009
Alright, I will have to learn power cleans.
Why should I return to a 10 kg bar while I can do it at 45 kg ? That would waste A LOT of time.

Here are the shoes I tried to lift with. The black one has been very comfortable.

There are leather belts at my gym I've been using with the OHP.

Can someone explain to me how frequent squatting at higher intensities works and people get massive gains with it in a short period of time?

For example, something like SL will have 75 squat reps per week at ~80%. Squatting every day 5-6x even with backoff sets is probably only approx 50 reps at similar average intensity.

I thought that the reason why high frequency works is accumulated volume so why would people see better results than something like an LP? I've noticed this across all levels of experience.

>>41658238

>10 kg bar

I was under the impression a barbell weighed 20 kg, or about 44 lbs. I also took "five rep max" to mean 1 set of 5, as heavy as you could. If you're going 3 or 5 sets of five at those weights, you needn't back off so much from those weights to do the 3x5 (1x5 for deadlifts and 5x3 for power cleans) in SS.

But you do want to start pretty light. It'll let you get your form down (read The Book for help with this), and keep you from getting worn down and stalling right away. It's always easier to start light and add weight a bit faster than it is to start too heavy, stall, and try to unfuck things from there.

Those shoes are probably serviceable for bench and OHP. They aren't even completely shit for deadlifts. But a proper shoe would be hugely beneficial for squats, and almost completely necessary for power cleans. There's also no good reason to take them off for deadlifts, bench press, or OHP.

A passable shoe is really more important than a solid belt, though both are necessary for optimal strength training.

If the belts at your gym aren't the shitty tapered kind, and aren't velcro fastened, then they're good enough. Even the tapered kind are better than nothing, provided they aren't velcro. Velcro wears out, and then it comes apart at the bottom of a squat at some point, which, trust me, is a goddamn nuisance.

>>41658255
The average weight per reps will be higher so the same amount of reps will get a higher pay-off. Frequency also has importance as a factor on it's own, according to the norweigan study. There is also the factor of the lifter getting used to handle heavier weights and thus develop his top-end strength quickly in the beginning.

>>41657921
>100 kg DL
>45 KG OHP
>85 KG SQUAT
>70 KG BENCH
>70 KG ROWS
jeez christ I had half of these stats when I just started lifting

>>41657921
dude at that level any linear periodization will get you stronger

do GLP or SS or something, also eat more

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>>41658255

>>41658238
Yes, I remember that deadlift video.
Your squat looks good though, maybe try holding your breath for the whole rep, instead of breathing out during. But that's a detail.

Food is probably the main thing holding you back. If you aren't eating and sleeping enough to recover, you will never progress.
There are some cheap protein foods though:
- beans
- Lentils
- dry peas
- eggs
- frozen chicken
- canned tuna/salmon
- Tofu, if you can stand the taste

Texas method is pretty famous. I recommend the 4-day split because most people burn out on the 3-day version pretty quick.
I think I remember that you have a copy of SS. After you've read that, find an ebook version of Practical Programming for strength training. Look around p. 180-182 for the 4-day split. The whole book is worth reading by the way.

FIGJAM recommends power Cleans, but I advise againt them, since form is too hard to learn for most people without a coach. Although, if you really stick to it and work at it you might learn to do them right, but it ain't easy.

I do second buying WL shoes. I have nike romaleas 2 and they are the best lifting purchase I ever made.

>>41658378
>>41658378
What was your old max and new max?
How many reps did you leave in the tank for the heavier days usually? 2 or 3? I've been conditioned to almost grind reps so it's hard to be careful.

Thanks

>>41657852
Isn't it like 2x5 almost every day? Start doing that with like 70%, like RPE 6 to start with. Be wary of overuse injuries.

>>41658255
>Can someone explain to me how frequent squatting at higher intensities works and people get massive gains with it in a short period of time?
Greasing the groove. Strength is basically a skill, and you get to practice the skill every day.
>accumulated volume
This isn't really accurate. Volume accumulation refers to the work you do before transmutation and peaking.
Anyway, you're doing a lot of volume and you will adapt to the volume you're doing as long as it doesn't exceed your maximum recoverable volume.
You also get more growth cycles in per week, which can be advantageous if you have a low limit for volume per session but recover well between sessions. There is a minimum effective dose per session, tho, but not really something to worry about. Even if you sometimes only get work equivalent to the minimum in, you got practice and didn't impose much additional fatigue.

What's your goodmorning 1RM?

>>41659175
I have some lower back programs and I capped off at a 80kg GM

I felt like I wasn't help back by strength but fear.

>>41658188
>100 days

>mfw mine is in 3 days
Talk about scared

WHY IS NOBODY POINTING OUT FIGJAM HAS THE SAME OPINIONS AND POSTING STYLE AS RAFFY / TRAPPY

>>41659218
RIP
Good luck anon

Can someone post the eric spoto spurdo?

Is there any good program with 3x a week squats for beginner/intermediate? MY max is around 90-100

>>41659548
texas method

>>41659548
Nuckol's 3x/week beginner from the 28freeprograms.

>>41659584
isnt there too low volume? Is adding some back off sets a good idea?

>>41659548

powerlifting to win or texas method, nucklos beginner is fun too, intermediate i didnt like so much beacuse it has you guessing RM

>>41659607
for a beginner probably not

unless you are a woman or a gde

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>>41659607

>nucklos
>not enoguh volume

>>41659607
Should be enough at that level, but if you find it isn't, do a set or two after the AMRAP. E.g. 6/6/6+/6/6.

>>41659548
Are you a girl? If not I'd strongly suggest just to keep going with SS.
Are you after squat practise? Why are you adamant on squatting 3 days a week?

>>41659635
I am a male and I'm not doing SS. I like squats and squats are easiest to progress for me.

>>41659651
Okay, that's fine, any reason you don't wish to do SS? Its very appropriate for your strength.

>>41659651

do beginnerr nucklos you are not even close to intermedait atm

>>41659633
>>41659672
Okay I'll stick to beginner 3x a week. What else for bench and DL? My DL is 115 for 2 and bench is 65 for 1 (chestlet here)

>>41659698
Bench 3x beginner until stall, at which point you do 3x intermediate medium volume.
Deadlift 2x beginner. If you don't sumo, do something else, like snatch-grip deadlift.

>get hips injured during squat because I changed from close stance to wide stance without deloading
>don't squat for 1 month
>start squatting but get in too heavy and get knee injured
>stop squatting anyway cuz I stopped going to the gym
>try to do weighted lunges but knee hurts, same for bulgarian split squat
>right leg (healthy) can perform pistol squats but left leg (injured knee) seems just too fuckin weak
should I just drop leg training altogether for now until I get back in the gym and learn to low bar? has anyone here ever experienced knee pain with lowbar?

>>41659736
Try reverse lunges.
Pain where in the knee?

>>41659736
What I'd do is try and diagnose the problem with your knee first, before deciding what course of action is best to take.

For myself, I have Osgood schlatter disease in the left knee, which means I'm a little weaker and a little more immobile in my left knee, but in practise this isn't a huge deal.

If your condition is lesser serious like mine I would suggest doing some specific stretches in regards to your knee problem, and bandaging it up while back squatting. (As in using kino tape or wearing two knee sleeves on one knee)
Give it rest and time, don't force yourself to squat through any pain unless it really is less serious.

I can't say more really until you diagnose your knee pain. See a doctor for a good suggestion of what it might be.

someone smart help pls
>>41659748
>>41659748
>>41659748

>>41659769
below the kneecap

>>41659781
i haven't squatted in like 4 months. all is good until I try doing quad stuff.

>>41659808
Then see a doctor please

>>41659783
It's a stupid question. Are you literally asking if you can do weighted crunches?

If you have to ask permission to do crunches, then you probably shouldn't be weightlifting.

>>41659783
just do weighted planks

>>41652674
i really like this image

my pulling power is utter shit

pullups x inifnity and dumbell rows and barbell with how much i squat and deadlift will be to taxing on back?

beacuse my weak upperback i lagg on dl and bench

>>41659983
Rowing and back strength are a meme

Strengthening your back has absolutely no carry over to deadlift, squat, or bench press

If you lurked moar, you would know this. It has been scientifically proven by a homosexual child-molesting Hobbit from Brazil who is on The Cutting Edge of lifting research

>>41659983
There's no secret. You might just be too weak to powerlift.

>>41659230
Shut

>>41659996
>people deadlifting 800lbs+ say do rows
vs.
>fraudulent trap that doesn't even lift says don't
I think the appeal to authority is clearly correct

>>41659996
>It has been scientifically proven by a homosexual child-molesting Hobbit from Brazil who is on The Cutting Edge of lifting research
Was gonna reply until I read this kek

>>41659983
>pullups x inifnity
why do people do this

do them weighted you dummy

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Reminder that if you're not a "pro (HAHAHHA) powerlifter" then you should be doing your cardio.

Unless you want to die early like a fat, mediocre piece of shit.

I finally managed to OHP 1pl8. It feels fucking amazing.

>>41661087
I did it ages ago and didn't feel good about it

In fact, I felt very weak

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99% of you will never achieve the following:

> 500 lb squat
> 315 lb bench press
> 585 lb deadlift

Regardless of weight or steroid use, 99% of you will never touch these numbers.

Just putting things in perspective for you. You are welcome.

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>>41661183
>585 lb deadlift

>>41661183
Literally all of those are attainable lol

>>41661198
Have you done all 3?

>>41661205
Have you done all 3?

Bodorio, Alex, Norse, Bryce, Garage Bro plus a handfull more, at most. Those are all we have for the thousands that post here.

>>41661225
Only the bench so far. 104 lbs off the squat and 112 lbs off the deadlift. Probably a good 2 years from hitting them.

>>41661225
>thousands

implying we are not all seans clonew

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>>41661234
I'm not trying to bring you down, or call everyone here GDE's.

Just saying that we have very skewed perceptions of strength.

Hitting 500/315/585 at any weight or steroid use is fairly rare, and hitting it natty without being a hamplanet is VERY rare.

I am IMPATIENT

>>41661225
>thousands
yet only 55 posters in this thread..

Also, I would up all those numbers by a plate, then it'd be more accurate

recommend me a Rep/set scheme for bench, close grip bench, btn press and pendlay rows tomorrow

High volume only

>>41661264
It's not 'rare', it just takes a long time and most people here have not been powerlifting for very long. Please find me someone who has been training smart for powerlifting for 3+ years and cannot bench 315.

>>41661478
Plg has like 200+ posters
Look in the discord, that's where they're all hiding

Plus plg has the strongest /fit/ posters, which is literally thousands of people

>>41661497
I've been training 4 years and can only bench 2pl8
I've been running powerlifting programming since the beginning.

Some people are GDEs, get over it.

>>41661482
5x5, 3x8, 4x3, 6x3

>>41661482
bench:
50 % 1x8
60 % 2x6
70 % 2x5
80 % 2x3
90 % 2x1

CGBP & BTNP: 3x8-12

Pendlay row: 5x3

what am i lifting today fellas?

>>41661514
Height/bodyweight/age/sex?
I almost can't believe it, assuming you are a young male of average height and bodyweight.
How many times do you bench/week?
How many variations?

>>41661498
>plg has the strongest posters
Citation needed, but you have a point.

>>41661529
I've posted this a lot now. Its true. I am like 88kg, 5'11, male.
My training history was SS, and I ran it for a stupidly long time because I kept stalling, I took a break and did Izzy's PL2Win, I also tried Texas method, madcow 5x5, Greg nuckols 3 day novice, hell I even ran 3 months of sheiko and added 0kg to my total.

I dropped OHP and LONG time ago in favour of bench, the past 2 years I've benched 3-4x a week.
I'm not even a deadlift monkey, my deadlift is 4pl8 on a really really good day.

I'm a GDE but I've come to terms with it now.

>>41659996
not even raf was dumb enough to say that. he said theres no point training back for bench (which is true). having a strong back obviously helps in the squat and deadlift

>>41661591
You sound a lot like me from half a year ago. I did the same things: SS for too long, burning out on texas method, etc. Eating more and better programming got me unstuck.
How much do you eat? 2g protein per kg of bodyweight?
Form videos?
Have you tried C6W + Nuckols int?

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NEW GDE GUIDELINES


500/315/585 (you need at least 2 of the 3) after 5 years lifting is OFFICIALLY non-GDE territory (chadville).

Prove me wrong.

>>41661673
lmao. I'll be coming up on 2 of those soon after 2 years training and Im a GDE

>>41661665
I've bulked the entire past 4 years until this year I started my cut
I stopped tracking macros a while ago because it got boring and repetitive, I do occasionally supplement protein and all that, but who knows, maybe that's the cause of my problems

>>41661591
LITERALLY
JUST
TAKE
DRUGS

what have you got to lose lad

>>41661665
Forgot to say I haven't tried any candito programs

>>41661717
My health and money

>>41661703
So you're saying that you haven't got either of those standards, but you think they're too low?

LOL. Think back to this day when you stall out hard you genetic dead-end piece of shit

>>41661729
a little bit of test isnt going to hurt you. if anything it will probably improve your health as youre obviously low test. its cheap as fuck too. youre just being a big baby about "REEE neddles" and "muh laws"

>>41661745
t b h I can see bench stalling soon, but theres no end in sight for squat gains. how much of a squat chad do I have to be for it to make up for a shitty DL and bench?

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>gave myself salmonella because I undercooked chicken
>diarrhea, stomach pains, headaches all day
>ate LITERALLY NOTHING besides a bowl of oats yesterday
life is suffering, I was starting to see consistent progress too

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>>41661729
>>41661713
My recommendation then:
Do Candito 6 week. Give it everything you got every set, every day.
If bench doesn't improve: Do Nuckols 3x int med for bench. And do cgbp as accessory.
Pause al your reps and grip wide.

And EAT.
At least 2g of protein per kg of bodyweight, every day! Use myfitnesspal and do it every day.

If that doesn't work, then you can call yourself a gde.

>>41661673
Good benchmark imo. 5 years is a fair amount of time.

Just did 170kg bench with slingshot. Feels good, arse stayed on bench as well.

>>41661831
Ask frog.

Peynes

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>tfw not bold enough to do a Leemanbulk up to 300+

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>41661591

Have you gotten bloodwork done? Could be low test.

165kg squat for 5 today, the last two were incredibly hard, 97,5kg bench for 5 went easy. And then the explosive deadlifts went to shit because I can't deadlift.

How do I deadlift with short arms? I literally cannot get into a good position.

>>41661911
I'd fucking LOVE for it to be low test, I'd love for it not to be my fault, but I sincerely doubt it. Other than shitty facial hair, I don't have any features of a low test male. Fairly broad shoulders, hair ass legs, very fair sized junk e.t.c

Also I have no idea how to convince a doctor to test me for low test when my only indication is crappy lifts...

>>41661958
Say you feel like shit, just lie that you have more symptoms

>>41661958
just buy it yourself

>>41661673
>Prove me wrong.
These lifts are way out of proportion imo. Bench is way easier to get than squat and deadlift.
Subtract 20 pounds from squat and dead, or add 20 for bench imo

>>41661958
>Fairly broad shoulders, hair ass legs, very fair sized junk e.t.c

These are not indicators of testosterone levels. Do your research and get blood work.

>>41661958
Get it tested, I could swear I have low test (skinny, no appetite, no energy or aggression, no facial hair and barely any body hair) but I am actually average for my age. (I think it was 670 ng/dL or something)

>>41661988
You're right regarding the proportions. However I'm trying to address specifically the little nu males around here.

Most of the autistic teenagers here are too afraid to train like a bodybuilder for their upper body, not to mention the fact that they're all too afraid to ask for a spotter on heavy sets. so they'll always have shitty bench presses.

Why didn't anyone tell me to unrack the bar THEN sit my butt on the bench?

Been struggling trying to transition to having my heels on the floor instead of only the toes. Always lost my arch when im flat footed on the floor.

Saw a tall qutie blonde Amazonian (6'2, 181) do this and she had fucking beautiful technique. WHY U NOT TELL ME PLG? WHYYYY?

Saw candito today but my weakling ass was too shy to talk to him. He has huge glootz

>>41661833
Better to have shitty over cooked chicken than diarrhea laced under cooked chicken

>>41661833
How hard is it to use a meat thermometer?

>>41662087
If you had watched 1 single competition you would know this

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>>41661183
Sitting at a 450 squat so p soon, but the 315 bench will be harder than the 585 diddly. I'll probably get a 600 diddly before a 315 bench.

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>>41662121
>>41662147
The outer-part of the chicken was fine, but the middle was pink and translucent. It's a thick piece of chicken and I just didn't cook it all the way through.

I'm gonna stop trying to cook and buy those rotisserie chickens instead, my health isn't worth it.

Will my test drop if i jack off (not to porn) every day?

Is Sean here

>>41662386
if you saw that the middle part was uncooked, why did you still eat it?

>>41662416
I was eating in a dark room lit only by my monitor and moonlight, I didn't notice it was pink till I already ate most of it.

>>41662072
true, but why adapt the standards to poverty bench?
Shouldn't your standards be a beacon of light in times of dyel t-rexes?

>>41658391
>>41658299
Thanks a lot.

I agree that food is probably the limiting factor. I don't count calories. I just eat as much as I can, of whatever is available.
Currently the only constants in my diet are 4 kg of whole milk a week and two boiled eggs in the morning. Other than that I eat a lot of what we have available at home.

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>>41662493
>tfw my diet consists of bread, salami and whey-shakes

>>41662531
Your whey probably is better than my whole diet, if it gives the recommended daily protein.

I doubt mine does.

>>41662565
I do 6-10 scoops a day. Depends on what I get to eat otherwise. Sometimes we have dinner and then I don't need as much whey.

>>41662602
Lucky fuck..

Where I live, a bag of whey is ~100 USD, which equals 50000 pounds.

To put that in perspective, my monthly allowance is 12000 pounds.

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WAWTT?
Pic related, squat and bench day

>>41662664
I get 4kg for 480NOK, which should be around 40-50 dollars. It's expensive, but I don't have any other expenses living with my mom so it is all right.

That's a sick fucking price though, where do you live for that to be the price? Can't you order online? Here it costs like 350NOK for 1kg in a store, but online it is much cheaper as I wrote above.

>>41662669
how has hepurn been working?

>>41662664
you get 50000 pounds of whey and you're complaining?

>>41662669
This
>>41661528

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>>41659256
Still need this

>>41662395
no, fap as much as you want.
nofap is a meme.

>>41662669
block snatch @70% 4x3

then a shit ton of assistance

nationals just finished so whole team is doing /GPP/

>>41662386
Buy filets, dude. Way easier to cook and eat.
>>41662395
If it does, /PLG/ is where I first heard it.

>>41662693
What brand?
>>41662669
First day?

>>41662697
Idk yet, didn't get to the 8x2 -> 8x3 since I'm building up my volume tolerance after not lifting for 2 weeks, went from 4x2 to 6x2 in a week. In another week I should be starting it. Layout overall is fun, but kinda exhausting.

>>41662764
Not yet, first day will be 10 days from now. Doing the overall set up, but I'm adding a double each session to the main work, building from 4x2, at 6x2 currently. Look at the top.

>>41662147
used 1 today and the middle of the chicken was 5 degrees higher than needed

There was a blob of bright red shit in the middle for some reason even though it was cooked well.

The fuck was that? Blood veins?

>>41662764
Star Nutrition. From Gymgrossisten, they only have 2 flavours for that price though. The 16kg bags might be cheaper I guess, but I can't buy that much at once.

>>41662764
>>41662785
Actually not 10 days, only 7 to get to 8x2.

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Can you guys rate my low bar squat pls?

How can I improve it?

>>41662880
Imo looks great.

I think your elbows should be under the bar, not flared back. And they should by tucked to your trunk.

I don't know why though, I read that online.

>>41662924
His elbow position is fine imo, it's not like they're sky high a la Rippetoe.

>>41661988
>>41661673
this desu

I'm only 50-60 lbs away from the bench but the squat and deadlift seem years away.

>>41662924

>I think your elbows should be under the bar

Your elbows should specifically not be that on a lowbar squat. If they're under the bar, they're supporting at least some of the weight, which is exactly what causes the wrist/elbow ache of every dipshit that runs in here saying squats make their wrist or elbows hurt.

It's different for high bar, because you're already a goddamn fool if you're squatting high bar.

>>41662969

How much do you weigh?

Those numbers aren't as hard to get when you're 240 lbs.

>>41662972
Nah mate.. I only squat low bar.

I have been using a thumb less grip.. Which grip do you prefer ?

I am asking because I was reading the pdf of GLP and he says never use a thumb less grip on squats.

Thumb less feels much better.

>>41662996
He's 179

>>41663000
178 t b h senpai
Bulking now though

>>41662924
>>41662942
>>41662972
I hear some crunching in my knees when I do squats. Redpill me on this. Are my knees going out to far?

>>41663013
Do you have flat feet? Are your knees caving inwards or outwards?

>>41663021
flat feet yes
caving knees no

am I doomed?:(

>>41663013
I can't judge your knee position from your pic. But I think they are not flared out enough.

I just noticed that your toes point straight forward which is a big mistake.

Your toes should point out. And your knees will follow.

Personally I followed the previous advice since I began lifting, and I NEVER had any knee problems.

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>>41662999
Thumb less is fine, especially for low bar

>>41663007
>1 lb off

>>41663013
Is the crunching painful? If it is, go see a doctor. Can't really say much more than that senpai.

>>41663044
I too have flat feet. This causes your ankles to collapse inwards, which in turn rotates your knees a little bit. All you need to do is start strenghtening your arches again and purposefully hold your ankles in correct position. This will turn your knees where they should be and make your hips better as well and for me it cured my pelvic tilt over night.

>>41662798
Always thought the Brotein manufactory was cheaper than Gymgrossisten, but I guess not.
I see they've started selling jugs of egg whites, tried any of that?
>>41662999
>I am asking because I was reading the pdf of GLP and he says never use a thumb less grip on squats.
It's a good idea to get multiple inputs, because there's rarely a one-size-fits-all with stuff like that.

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>>41663047
heres a pic how of much my feet are pointed out

You get this a lot but I need help to stop being a cookie cutter. Also, I really dislike back squatting and wonder if I can just swap them with front squats if I'm not sure if I want to do strictly PL or something else like WL after basic strength training.

What routines can I do for my bad stats and something where my squat can improve a lot? Just throw some at me. (3x5 3x a week seems to just make me go backwards)

BW ~ 75kg

5RM
Squat 85kg
Bench 70kg
Deadlift 150kg
Chins +15kg

what set/rep scheme should i do for cgbp?

Why are we pending Figjam isn't Rafael

>>41663087
My own stance is wider than shoulder width and toes are a bit more out.

It is a personal choice though.

I think you need to experiment with a wider stance, and try to point out toes more. Check if knee problems persist.

>>41663068
No, haven't tried it. Probably won't either, I like my eggs on the pan with the yolk, whenever I have eggs. I get all my brotons from powder anyway, like I said.

>>41663091
Just fucking do SS, eat and sleep.

So I'm stuck at 52.5/95/120/160, all 1RM and at a BW of 75kg

Can I reach 1/2/3/4 by September? What would be the most approriate training routine, given that next to strenght gainz I also want some size, especially on my twig arms

So I've been doing a 5/3/1 variant. Gains have been good but I'm bored with it now. Anyone know a good program that has an upper/lower/olympic split?

>>41661183
pls be kgs

>>41663122
Why do you live like that?

>>41663122
Twice a week bench is enough if I keep eating? I was doing nuckols 3 day before I took a break.

Kinda sucks how the only way to improve my squat is to do heavy 3x5s all the time, it gets so grindy.

>>41663199
No one wants to hire me and NAV gives me no money. So I live with my mom, going to study in the autumn. My mom can't feed us properly because she's spent so much money on fixking our house and stuff.

>>41663117
>>41663122
>>41663175
>>41663175
>>41663186
>>41663197
>>41663199
>>41663219
>>41663225
Figjam is Rafael

>>41663219
Your squat is just above half of your deadlift... How fucking heavy can it be? You should easily be adding kilos to it at this point. Bench too. Eating does fucking wonders mate. It makes you grow AND makes it so that you have excess energy to actually fire up your muscles with. Sleeping is good as well.

>>41663237
stop talking about him. the more attention you give, the less likely he is to leave

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Is my sumo stance too narrow?

Just had my last "semi heavy" training today, 2 very light days this week and then a competition next saturday. Ask me anything.

>>41663225
Where are you off to?
>>41663237
I can agree with the behaviour and posting being raf-like, but I'm giving the guy the benefit of the doubt.
>>41663282
ayyy orangutanman
Nah. I mean, you could do well with wider, but if it doesn't work for you, it's okay. Walgermo didn't really have wider than that for the longest time, think he started widening it a bit last year.

>>41663242
Thanks I'll just try to eat even more since I'm probably not eating enough.
Do you think I should still be adding 2.5kg/session for my bench?

I have no fucking idea about my squat, my legs are pretty long and when I grind I just start to fold over. I think my quads are just incredibly weak since I'd imagine my core is fine from diddys.

>>41663326
Literally almost all of his opinions are the same as raffys
He's changed some obviously to make it seem otherwise

He even said dogs only love you because you feed them
Literally trappy always said that

And as well he pretends to not know trappy despite mysteriously appearing after he got doxxed??

>>41663326
Ayo. I'll try widening my stance a bit to see if it's beneficial. It's all fair game as long as I don't cave my knees inwards, right? Narrow stance sumo is probably a bad idea for me anyways as I'm EXTREMELY slow off the floor even with conventional.

Do you post on /norgetråden/ btw?

>>41663326
Moving from Rogaland to Tromso, so it's a long way. My family is from Andenes and Honningsvåg though, so I guess I feel it is a bit important to me. The only other option would be a little south of Oslo and that is not for me.

>>41663352
If you bench twice a week it might be a little hard to keep up the progression as you'll approach your limit faster you know, but I think you have 2,5kg/session in you a little while longer if you really, really, really want it. Personally I stopped at 85kg, then needed 2 sessions to get to 87,5kg. Then I switched to texas.

>>41663367
Sean, be honest with us, were you in the hospital because of paranoid schizophrenia?

>>41663468
I'm not Sean you faggot

>>41663692
Oh I see, do you mean that you're not the Sean character right now? Does Sean go away when you need to talk about the homosexual Brazilian man? Did the homosexual Brazilian man hurt you?

I'm pretty sure fig Jam is a real person. He posted a lifting video.

>>41663367
Yesyes, like with Haino, but can we leave it there and not post more about rafael unless absolutely necessary?
>>41663382
Have looked for it a couple of times without finding it tbH, so no.
>fair game
Yes.
How's your front squat?
>>41663398
Tromso is great. Have a friend up there, he's having the time of his life.
South of Oslo, like Vestfold? If so, that place isn't so bad either if you can get out of there every once in a while and go to e.g. Hemsedal, Stromstadferja, or Danskebåten.

is ben pollack autistic? is autism the secret and gibbs was too normie to beat haack?

>>41663398
Should I add anything to SS? I don't want to change it much. What can I replace OHP with?

>>41663850
Those are some weak looking feet and cheap looking sweatpants.

>>41663854
Exactly I'm not sean

>>41663828
Do the program, or write your own.

>>41663799
It would be in Ås. Don't know which county that is in. Anyway, I just feel lke Tromso is the best place, looking forward to it, hope I get a spot in the study.

>>41663828
Just do SS and do your The Press™. The secret behind SS is that it is fucking heavy and will make you want to die, but since you are a beginner you can just eat to make up for it.

>>41663816
>finance degree and gets job at Freddie Mac
>quits and gets job at google
>quits to study sports history
If you ignore his lifting career that alone looks like the achievements of someone on the spectrum, so he's probably at least a sperg

>>41663893
his squat setup is the most telling evidence

https://www.youtube.com/watch?v=WtYtwRfY7M8&ab_channel=BenPollack

not hating tho. his intensity is great

which program should i do? nuckols never does the trick to progress

>>41663889
Will do thanks
Low ceiling so I guess I'll just try seated OHP

>>41663943
funny guy, but not depth

>>41663959
for bench

>>41663889
Fingers crossed for you and Tromso.
Still don't get the salami part if money is an issue tbH when we can get frozen turkey/chicken with Trumf/Rema/COOP discounts.
>>41663959
Connor Lutz.

>>41663987
I don't buy salami myself. My mom does. Thanks though, my fingers are also crossed.

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>mfw 8pl8 cheat curl

>>41663987
i did connor to get to 265lb and then stalled

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Sean?

>>41664133
I love Canadian Club.

It's $9-11 dollars around these parts. Not a terrible cheap blended whiskey. You can mix it, but mixers are for women and children.

>>41664024
Like the look of Dietmar?

Reminder to do your front squats.

>>41664270
I don't even do my back squats anymore let alone front squats

Ask questions and I will answer

>>41664219
what is dietmar?

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Ow mine glute.

>>41664408
A program by some Swedish or Finnish guy called dietmer
I heard he knows some stuff

>>41664425
What did you do? Try foam rolling or a warm shower or maybe even a cold shower?
Is it a strain? Cause you'll have to do something else.

If its Doms then please share with me what you did to get gloot doms

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>>41659915
Me too

>>41664500
Whats wrong with that ferret

>>41664388
Can I replace back squats with front squats if they are more comfy for me? I read that the difference is just back strength and that the growth I'd get from either is pretty much the same since lower body is used maximally.

>>41664513
I guess you could, but judging by how uncommon it is to do that, I would think its not the smartest move for several factors I am unaware of.

You could perhaps alternate back and front squats in cycles, such as doing one variant for x amount of weeks before swapping over to the over for x amount of weeks (or days whatever)

I would suggest it is a foolish move to abandon back squats for front squats if your goal is powerlifting, or even generalised strength training, however if its a temporary thing, as in you just wish to have a break from back squats, then knock yourself out I guess.

new thread

>>41664663