/plg/ Panzer Lifting General

>>41684824
Both those bitches ugly, and people who only move weights around aren't athletic either way.

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>>41684863
repent your slanderous speech against my pretty princess Rebeka right now or face my undying wrath

>>41684824
The left Oly girl kinda looks like Joe senpai. It makes sense now that you have a crush on him.

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despite my legs never fitting in pants again my quads turned out to be fucking weak.

how to i bring them up fast? squatted 240 raw and pulled 300 conventional but 80kg on single leg leg press was hard. back is taking most of the load

help

>>41684949
Ugly

>>41684937
>>41684937
that is

2 pictures

of

my pretty princess

rebeka

repent or die

>>41684863
Unironically agreed, if you can't run or jump without getting hurt, you need to fix that

>>41684961
Alex your quads are not a weakpoint you need to address

Why are powerlifters so fat and ugly?

Fun sesh today lads

>front squat daily max double
>BP 7x2 pyramided
>squat 4x @8 with front squat weight
>tbar row/DB shoulder super set

Anyone else do something besides Sheiko?

>>41684998
havent been here for some months, dont know who alex is. got some useful answers too?

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>>41685037
I'm resting, but pic related is tomorrow, doing the bench and squat day

>>41685061
You're probably not doing it right if your back takes the load on a leg press that's 1/3rd of your best squat. Don't go so deep, and keep your lumbar from moving.

>>41685084
>barbell row, 8x2->8x3
>>>>>

I do appreciate old memes though

>>41685090
no my back takes most of the load in a squat.
i know how to leg press. how do i make them stronger? lots of quad isolations? front squats?

Feel empty today
Why?

>>41685105
I can't wait until Thursday when I actually can start doing memeburn for real. And the low rep rows are pretty nice, keeps my grip from being too tired for the next day.

>>41685117
Squat properly, lunges, Bulgarian split squats, belt squats, etc. Squatting properly will take you the furthest though.

>>41685135
>Squatting properly will take you the furthest though

so what, deload and rebuild with new form?

>>41685131
You spend all your time here and nobody loves you. I hope your lifts are good at least.

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>>41684967

Lol faggot, ur waifu a shit

>>41685162
That's not true, I don't spend all my time here.

Why use chalk when you can use jizz?

I wank before each workout and jizz is more natural than chalk

>>41685173
she's a stacey

trash tier

>>41685151
Paused squat best squat. As long as your squat isn't a complete squatmorning there's no need for a huge deload.

Women are pretty boring and I don't like cock
Why is there nobody for me ;_;

>>41685151
Deloading probably won't be necessary unless your squat is completely fucked. Just focus on keeping your knees forward and not letting yourself squat morning. Lower rep sets will make that easier to manage, but they aren't a necessity.

>>41685197
MATTIE IS THE BEST DELETE THAT

>>41685182
>not yanking it afterwards

>>41685203
>>41685217
>Paused squat
> keeping your knees forward
thx will try

>>41685220
>not wanking before after and during

>>41684937
holy shit fat retard did something funny

>>41685197

You just have terrible taste in women.

>>41685248
He is unironically mad the college students pursue romantic/sexual relationships

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>>41684824
I wish I had the talent to do oly and meet actual athletic women

>>41685252

Did you hear about the story when he got dragged along to a party last weekend?

>>41685277
No, missed it

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post some pr songs pls lads

6 days till my next comp. Hoping to finally get that 6pl8 deadlift m80's.

>>41685281

Here are the cliff notes:

>intoxicated girl starts talking to him
>poking him and playfully punching him, while saying "I want someone to fuck me"
>all the while doesn't drink because he's not "degenerate"
>drives his friends to get food at 2am

>>41685359
Absolute leg', what a lad

>>41685359
i think panzer is a fucking idiot but i would've done the same thing.

those kind of girls are always trashy as shit, will probably just starfish when you fuck and will most probably carry more diseases than a rat in a favela

>>41684991

Why?

>>41685472
Same desu

>>41685530
They're basis human functions, if you are unable to do them you are disabled.

>>41685472
>>41685543

He didn't have to fuck her, but he could have at least flirted back instead of being an autist and ignoring her.

>>41685227
This is ironically good advice

>>41685577

>Jumping is basic human function

What use does jumping have to a human, outside of completely voluntary recreational activities?

>>41685678
Moving around.

>>41685678
This is why you're such a fat blob

>>41685707
>>41685724
stop replying to him and maybe he'll stop posting

>>41685761
He's better than S*an at least

>>41685800
Lifts?

Clap clap, bitch

>>41685800
If I had all the money you supposedly have, I would invest in a premium, elite if you will, rope and a huge, sturdy tree.

>>41685773
I honestly prefer sean. atleast hes openly shit. fagjam acts like people genuinely appreciate his shitty posts

Sorry for summoning S*an guys.

>>41685843
I can understand that, but I don't feel the same.

>>41684824

Powerlifting sucks lol

Olympic weightlifting is goat

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>>41685852

>>41685879
No, your name just makes me gag, I'm just trying to do the other people a favour so they don't have to read it

>>41685926
You are a cute little retard, aren't you? Fear doesn't make one gag, disgust does.

>>41685943
stinky

Sean

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>>41685301
REEEEEEEEEEEEEE WHY DO NONE OF YOU WANT ME TO SET A PR

>>41685992
A fearless knight here to slay the beast

>>41685991
>>41685301
https://www.youtube.com/watch?v=414mrPgK5Yk

>>41685970

I personally live in fear that you'll reproduce.

>>41686022
Does that name strike fear into your heart?

>>41685991
What music do you like mang? I'll give you some PR songs.

>>41686046
Raffy doesnt have a womb, you know that right?

Just because you were a butt-baby doesn't mean the rest are too.

>>41685943
You replaced the good posters with losers so you could fit in.

>>41686060
Fuck off you little shit, it is an epic tale, not ssome fucking South-African fantasy shit

>>41686107
No.

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>>41686140

>>41686140
Fuck off

>>41684991

no point being able to lift a cow if you can't outrun it

>>41686140
Fuck off

>>41686140
Fuck off

>>41686140
Fuck off, Randy

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>Olympic Weightlifting
>Cute, Athletic, Actually Strong Girls

>>41686140
Fuck off Mr. eats 15 cheeseburgers in one sitting, you know what I'm saying?

>>41686012
I love this song!

>>41686341
I love this sean!

>>41686012
thanks lad
>>41686047
pretty varied. the only thing I dont like to lift to is harsh metal. stuff with clear vocals etc is fine tho. here are my last 3 pr songs for reference

https://www.youtube.com/watch?v=n55QVlBoDxI&t=33s&ab_channel=MechaTaco
https://www.youtube.com/watch?v=p_dCh_Mibs8
https://www.youtube.com/watch?v=keXfiffBzFw&ab_channel=Piscator

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>>41686294
>>41686302
Ok, you got me, I admit I got a little carried away

What did you eat today?
>14 slices of bread with cheese and salami
>5 protein shakes
>5 or 6 fries from a friend's mcdonald's meal

>>41684863
>>41684991
>oly lifting isn't atheltic
>literally jump with over a hundred kilos

I think you anons might be retarded

>>41686366
Oh shit then our choices might vary a lot. I'm very much into harsh metal.

How about this though:

https://www.youtube.com/watch?v=zlLn0UicWrM
https://www.youtube.com/watch?v=Ur2hNZLynhQ
https://www.youtube.com/watch?v=Bcf4Wyf520A
https://www.youtube.com/watch?v=fgnUfdYCugU

I'll be smeshing out some PR's hopefully in 5 days. Comp time!

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>>41686385
>>41686302
You got me

What's with the double posts? Bots? Hacks? Leet 4chin browser?

>>41686450
cheers m8. what are you hoping for at your comp?

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how do i achieve thicc mode /plg/? I want to be strong but i dont want to be fat and ugly. What do?

>>41684881
>you don't mind if i chalk up the next time we spoon, do you anon?

kekked

start naming the threads /sean/ next time; Im tired of the falsehood you propagate as a powerlifting general

Will i get most of my bicep development from doing stuff like pull ups and rows or from curls?

https://www.instagram.com/p/BU7qfhClW9W/

how does he keep getting away with it? it was a mile high. lolfedders truly should be gassed

>>41686799
Suck my average white cock alcocuck

>>41686799
you are quite possibly the worst trip /fit/ has ever seen. i'd pick AC over you. blueshoes comes closely behind you.

the days of quad are over; why bother.

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holy SHIT training alone is great
https://www.instagram.com/p/BU7mq1zA9zx/

>>41685301
https://youtu.be/i97OkCXwotE

>>41685061
dw he's just some faggot

>>41686812
isnt it illegal for your elbows to touch your legs anyway?

>>41686812
Probably the same way ray Williams gets away with it

>>41686877
giving ray a cm or so because they know his actual femur is way below is different than lean pollack squatting atleast 5cm+ high

>>41686542
235/145-150/260

>>41686812
This really annoys me, uspa is generally the best lolfed when it comes to judging depth. This however is some full on spf shit

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>>41686848
in the ipf yes

>>41685301
this is THE pr song

https://www.youtube.com/watch?v=akG2cFldO6I

>>41687098
maybe your biceps were too big for it

>>41686926
You're a fucking asswipe. I just wanted to make ammeds and start anew. We were all ready to forgive you. I'm still here if you want to come back. I haven't released this info to anybody besides manta. Stop playing the victim. We've done all we could to make this easy to talk to us and make ammends. You know where to find me.

>>41686292
>hurr hurr all powerlifters are fatfucks
but seriously, women's open weight class is disgusting.

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>>41687134
>extremely heavy weight
for you

>>41686776

>>41686622
That's the biggest conundrum in modern science. We are all trying to figure it out.

>>41687098
Thats supposed to be there you brainlet noodle armed retard

>>41686622
>I want to be strong but i dont want to be fat
Steroids or talentchad. Natty average joe has to pick strong or lean.

>>41687269
>its a meme i invented
Your father must brag to all his buddies

>>41687134
>marc

hmmmmmm... sounds a little... french to me

>>41687098
That happened to mine a year ago and it still works. Shut up faggot

>>41687240
>>41687206

is achieving bear mode the logical conclusion to this problem?

>>41686939
>Ray
>A cm or so
You cannot honestly believe it's only a cm or so

banning sean? you reap what you sow, a shitty /plg/

>tl;dr on plg politics/drama?

Sean won the favor of princess trappy from the clutches of all of her suitors: Isley, Fat Retard, Prutus. However after their "honeymoon period" Sean noticed something weird, in all of their sexting Trappy had never showed her penis to Sean. Once Sean was on the case he was able to learn and expose Trappy's darkest secret...she was a girl the whole time. This revelation caused mass panic and triggered a trip exodus, leaving only the deniers who still think to this day that Rafaello Ssa is actually trappy-chan

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>>41688499
I really hate you all

>>41688515
Get some friends, crack open a beer, and pound some knot, then.

>>41685269
>that happiness
qtness overload everytime

>>41685707

I do that without jumping, because I'm not a kangaroo.

>>41689088
Yeah but youre a brazillian hobbit.

>when you coach people to levels stronger than you

just call it Mark Rip Mode

>>41689109

Joke's on you, I'm not Brazilian.

>>41689212
haha ok raffy

>>41686877

https://www.youtube.com/watch?v=VX8msgwF_nQ

Even from the front, you can see he hit depth.

And I'd recommend turning the sound off, the faggot doing the voice over is annoying.

>>41689184
I'm happy for you.

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2nd set of candito day 1. these felt ok. But i am still weak as fuck.

>>41689550
strenght/control?

Starting tomorrow, i feel like my back is gonna take a beating going from squats to deads

Do any Dutch bros go to fit4free? I need to switch gyms for college
>tfw leaving my gym with a rig and hella squat stands

>>41689595
why not go to a university gym you nedercuck?

For nuckols 3x int bench what accessories should i do and do i do them on all the 3 days?

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Rate my 4 week curl program
"/" indicates what changes between weeks

Day1: Preacher Curl 9/8/7/6 @8 Repeat 5% fatigue
Day2: Standing (semi-cheat) Curl Myoreps
Day5: Strict Curl 4/3/2/1 @9 Load Drop 2.5% fatigue

Which lift can you Chad the most?

>>41686292
>USA
This explain everything

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>>41688499
Haha nice blog Sean. That totally happened, come sit at the table with the cool kids now

TFW I'm banned for ban evasion because of impersonating Sean. Nice work mod, he is still posting as trappy and anonposting.

>>41689972
Not too much generally. Curls and chins as prescriped, mostly for ellbow health. I would add some face pulls and pressing accessories depending on your weak spot, but don't go crazy. Nuckols advises against adding heavy compound accessories. LTEs never hurt.

>>41689972
>>41690443
Oh, and don't anything on the second day. It is supposed to be rather light.

>>41689550
nice form

Fuck in hell this general is slow

why's /plg/ in /fit/ instead of being in /sp/?

>>41691120
bc it's not a sport ;)

>>41691128
>google powerlifting
>literally the first line that pops up says
>"Powerlifting is a strength sport ..."
>sport

>not a sport

wtf anon

>>41691120
Because /fit/ is the lifting board.

>>41691143
There's lots of bullshit on the internet, honey.

First day of TM powerlifting routine, what am I in for? Really looking forward to squatting 3x a week

>>41691246
You'll hate it after 2 weeks bc the volume days fuck you up and after three hard sets you know there's two even harder ones waiting for you. Also IDs are too low volume and your bench will make no progress at all. Have fun!

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>>41691276
>he doesn't enjoy volume day on TM

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Gonna make equipped edit of this, what is the most meme brand of single ply ipf approved squat suit? Is it some titan shit? Or centurion?

>>41689550
Looks good, how much was that?

>>41689972
I do:
db rows
db ohp
cgbp
Chin-ups

>>41689995
ow mine bicep

>>41691246
I hope you deflated your maxes by 10%

>>41691314
I did.

What accessories would anyone recommend for TM? So far I've just got pull ups and dips. I'd like to add DB rows or BB rows, but idk how this would affect recovery.

>>41691430
Chinups and dips on VD
Db rows on RD
BB rows after deadlifts on I'D

Try it. If you can't recover, drop them for now.

>>41691430
I wouldn't do any for the first few weeks. After you got used to the volume, you can add some accessories.
3-day TM is hard enough to recover from on its own.

>>41691563 listed some good ones. But it's always best to do accessories that adress your weakpoints.

>>41692043
If he's new to TM, he doesnt have weakpoints. His whole body is a weakpoint.

>>41684824
agreed. also there is so much dogma going around regarding the
>big 3 exercises
they arent the be all end all, and a box squat can be better than a free squat, a trap bar deadlift can be better than a conventional deadlift, and close grip bench can be better than pause bench

why limit urself to doing exercises that only people that compete in a specific sport should do if there are better alternatives.
'power'lifting cucks srs got the fitness community by the ballsack rn

Could someone plox take a look at my form?

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

I'm not arching my back a lot, but after many sets my upper back starts collapsing a little bit. Do you think it could snap my shit, or can I just keep progressing?

>>41692351
Your form looks fine, but please make sure you keep strengthening your lats and upper back

>>41692443
Alright thanks. And yeah, upper back is my main focus

>>41692465
You don't look in danger of injuring yourself or anything like that. But if you're up or back and lats become your weak point then you're eventually going to have lockout problems

Barbell rows, pendlay rows, heavy dumbbell rows, snatch grip deadlifts, upright rows. Make sure at least one of these is in your programming somewhere

>>41692485
Was too lazy on my back when I did full-body workouts. Currently doing PPL with barbell rows, lat pull downs, seated row, face pulls and romanian + regular deadlifts. Upper back should start improving

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>tfw too smart to inebriate myself and pound balloon knot

>>41692771
Smart is not the right word. Substitute "retarded"

>>41692351
open up your chest a bit more

>>41692827
what the fuck does that mean?

>>41692827
What do you mean by that?

>>41692860
>>41692871
Split your sternum in half, duh

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>>41692351

Your back looks okay desu, but your head could be a bit more neutral at the start of the lift. Right now you are looking up, which is a great way to strain your neck.

>>41692908
So basically rolling your shoulders more backwards?

>>41692983
I have no clue what the cue actually means, I was just being a smartass in that splitting your sternum in half would quite literally open up your chest.

>>41692935
I've had neck problems before, so thanks for the heads up, pun intended.

Why is this place so comfy today?

Browsing and lifting. This is nice.

Hey plg,

So I'm a fat DYEL, trying to lift while cutting cuz I'm obese. Currently down about 55lbs and started lifting a month ago.

Started Alan Thrall's beginner program last week, mainly because I like his youtube videos. Maybe he's a meme around here, idk.

Anyway, I'm not sure I'm doing diddlys correctly. I was working up to an 8 rep max on Sunday (as prescribed by the program) which ended up being 175 (I know, I shouldn't even be posting itt)

If I posted a webm of me doing a few deadlifts from the side, could you guys give a semi-nobully form critique? I want to make sure I'm not headed for snap city.

>>41693272
yeah

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>deficit deads today

AHHHHHHHHH

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>>41693272
>>41693373

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>>41693471
take those shoes off

>>41693508
Seriously? I should DL barefoot? Those are just walmart gym shoes, but I didn't think I was lifting enough to get those special squat shoes or whatever. Should I honestly DL barefoot?

>>41693272
dude, just download and read SS and run that.
you'll never regret it

>>41693539
Thrall even has a video explaining why squatting and deadlifting in those cushy shoes is bad.

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Whilst we are on the topic of starter programs, is this a good program for someone who just acquired a bench, barbell and 54kg of weight?
I've been lifting 7 months but only machines because my gym only has those.
180cm 84kg 14%bf if that helps

>>41693552
I guess I missed that one. So honestly barefoot or do I need to get lifting shoes? Also, is my form acceptable or am I going to snap my back in half and die?

>>41693085
Because Sean is banned

>>41693607
I deadlift in 7 year old vans

You just need something that's flat af. If that means getting some $150 shoes then go for it. But chuck taylors are good enough

>>41684872
gtfo she's mine

>>41692323
this

>>41693607
Just buy flat shoes that are like $10

>>41693607
beginners don't need to buy anything

but those squishy shoes will make you unstable and increase risk of injury and make it harder to lift weight

so barefoot is fine

>>41693471
Why are you so huge lifting this baby weight.

>>41693607
No need for special shoes, barefoot or a flat-soled shoe like converse works well for deadlift.

As for form, unlikely you'll snap anything at that low weight. However, it does look like the barbell is drifting away from your body; make sure it remains in contact with your shins and then quads the entire time, basically dragging it up your body. Also, your knees are locking out before your hips, even before the barbell is past your knees. The lockout should be simultaneous.

>>41693591

>84kg
>lifting for 7 months

>bought 54kg of weight + barbell for a total of 74kg


No, buy more weight. Like, double at least.

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>>41684863
>people who only move weights around aren't athletic either way
People who only run aren't athletic either way, herpa derpa.

>>41693679
Thank you, this is what I was looking for, exactly. If I need to move my hips forward earlier, I'm guessing I should feel a bit more strain in my lower back while performing the movement, right? Also, is my starting depth correct or should I get lower? I always feel like I'm basically squatting the weight up if I go any lower than this.

Also, I realize this is ultra low weight, but I want to develop good habits now so I don't destroy my back when my lifts get bigger.

Thanks for the help and sorry for all the blogs.

>>41693649
It was 175 for an 8 rep max, per the program, plus I started lifting a month ago. I don't have any delusions about how little weight it is, but I don't want to fuck my shit up until I know my form is good, and DLs are my most questionable lifts from a form perspective.

>>41693842
You shouldnt be feeling strain in your lower back or at least not much of it

>>41693898
Ok, so hips need to move forward sooner and I need to stop letting the bar drift. Next time I do deads I'll take another vid and keep an eye out for that stuff. Also going to get some flat shoes today.

Thanks dudes.

I can't standing OHP on SS.
My options are CGBP or seated OHP, which should I do?

>>41693963
Do the program

>>41693963
sit

>>41693963
Why?

>>41694107
Low ceiling

>>41694120
understandable have a nice day.

>>41694120
>living in a hobbit hole

How do I be happy with my choices

>>41693740
The argument can go both ways if you're talking about lazy pieces of shit that aren't athletes in either lifting or running

In my opinion comma if you're a powerlifter who couldn't run out the door right now and complete a 5-kilometer run, then you're not an athlete, and you're most likely a lazy piece of shit

And if a runner can't bench press their body weight or deadlift twice their body weight, then they are not an athlete either

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>>41693471
Work on the descent with RDLs (Thrall has vids on it). Pic related for how to lock out.

>>41693471
Watch hat first deadlift you do. See how your hips come up first, then your back comes up?

You want those movements to be in sync.

>>41694354
kek

Thanks, I think I watched that video a long time ago, will revisit. Am I doing something wrong on the way down?

>>41694386
Thank you, I would not have noticed. This is why I love plg.

>>41694389
Imho you're squatting down a bit too much, so you have to move the bar out instead of just bringing it straight down. RDLs also help you learn to use your posterior chain, which helps fix the desynced movement.

Have never seen Thrall's novice program tho, so I don't know how RDLs fit into that.

>>41694421
They don't, per-say, but I could use RDLs as part of my warm up maybe?

>>41694442
That can work, yes. Experiment a bit with it.

>>41685269
wtf that was slow as fuk

>last bench PB was october 2013

ARRRRRGHHH
I didn't realize it had been that long. 4 years and I haven't increased bench strength....

>>41694402
It's a common problem people have, and something you want to get right early. If you let your hips shoot up like that, you end up lifting most of the weight with your back, taking your glutes and hamstrings out of the movement. If you keep performing this bad pattern as the weight goes up, you end up in the shitty situation where you're stuck lifting like that because your glutes/hamstrings are too weak to lift the weight you're lifting properly, and your options are to either continue lifting with basically just your back, or take a massive deload and start all over.

RDLs like >>41694354 mentioned are a good exercise to work on this. When you're focusing on lowering the weight in a controlled way, you just naturally have your hips and back move at the same time with a straight bar path, which are all things you want for a good deadlift.

>>41694462
The secret of olympic weightlifting is it's not about getting the bar up, it's about getting yourself under the bar.

>>41694457
>>41694469
Seriously guys, thanks so much. This is exactly why I got over posting a video of lifting baby weight. I don't want to be fucked down the road. You guys are awesome.

>>41694506
Just hope it helps. Good luck.

>>41694506
no sir, you are the one who is awesome! sent u gold, check PMs

lmaoo go back to led.dit with that beta answer

>>41694462
It's not necessarily about speed, it's about acceleration during the second pull.

>>41694535
Fuck off Sean, you don't even lift

>>41694535
>hurr durr thanking people for helping you is beta back to ledit amirite guize

Want me to tell you how I know you're a failure in life and a disappointment to your father?

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>>41694226
sooo

The world strongest man isn't an athlete?

And the best marathon runner in the world isn't an athlete?

>>41693710
I don't have money and was fortunate that a friend of mine was giving shit away because he's moving country
They aren't standard plates either, they're the type that aare made of concrete and encased in plastic. Max is a 10kg plate.
What can I expect to pay for four standard oly plates? If I can reach 2pl8 bench/squat/row/OHP that's fine
DLs aren't really possible in my garage

>>41694658
They're both specialists in their events, but they lose a lot of General athleticism

That's why Eddie Hall is quitting world strongest man to go back to swimming. So he doesn't die a 400 pound piece of shit at 35 years old

Mo Farah one of the best distance runners in the world does heavy powerlifting to supplement his running training

Don't be mad because you can't run your fat ass around the block

>>41694748
>mo farah does heavy powerlifting

>>41694748
>Mo Farah one of the best distance runners in the world does heavy powerlifting to supplement his running training

He deadlifts 200 lb. I wouldn't call that heavy.

>>41694907
Compared to his body weight of 60 kg and compared to the general public, it is

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why can I pete rubish my squats and be fine, but ow my back deadlifting 2pl8 with perfect form

>>41694960
>1.5x bodyweight deadlift is now considered "heavy powerlifting"

>>41694748
>Don't be mad because you can't run your fat ass around the block


Except i can you dipshit.

But just not calling people "Athletes" because they're not an all rounder is retarded.

Also.
>>41694907

90kg deadlifts is do able by most of the populace that dont even work out.

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>>41694960
>>41694907


HAHAHAHA WAIT WAIT HOLD UP

>And if a runner can't bench press their body weight or deadlift twice their body weight, then they are not an athlete either

Mo farah bodyweight 60kg

Deadlifts 90kg

Cant deadlift 120kg

confirmed not an athlete

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>>41695019
>tfw

>>41694969
He's a bit rubish

>>41695136
pete btfo as much as his spine. how will he recover?

I haven't lifted in eight weeks. Still the same weight just feel detrained

Was just gonna do sheiko at a 10% reduction?? Any tips to ease back into it so I can start going full blast?

>>41695174
By adopting 'new better technique' by squatting more in his deadlift setup which he obviously won't be able to do at heavier weights

>>41695263
Your biggest concern would be deconditioning. Maybe start with a 30% deload and spend a week ramping back up.

>>41695263
do a novice LP like SS until you reach your old numbers, then do whatever program you like

>>41694994
>>41694997

Mo Farah's best 5k = 12:53
World Record 5k = 12:37
Farah's best 5k is 98% of the WR

Mo Farah's best Deadlift = "at least" 200 lbs
World Record Deadlift at 66kg = 688 lbs
Farah's best Deadlift is 29% of the WR.

For a powerlifter to run 29% of the WR in the 5000m, he would have to run 22:01 for 5k.

22:01 for 5k is 7:09 per mile for 3.1 miles.

For a guy that runs up to 140 miles per week, 29% of the world record in the Deadlift as supplemental training is decently impressive.

>>41695304
All that doesn't matter though.

You said to be an athlete you need to be able to at least deadlift 2x your body weight.

Mo Farah doesnt.

Athletes - a definition by anon:
>must jump their own height
>must swim 5k in 22:01 minutes
>must run 5k in 22:01 minutes
>must deadlift 688lbs

Prove me wrong

>>41695301
>>41695297
Okay thanks. Should be easy enough

>>41695304
You're presenting the facts in a misleading manner. Instead of saying his deadlift is 29% of the WR, one could only judge by comparing his deadlift to the average deadlift of a male of similar bw that doesn't lift weights. Obviously we don't have these numbers. But it would present a much fairer picture saying "mo farah's deadlift is X% higher than average" than comparing it to the WR, because the scale (as % of WR) is entirely different in PL compared to running.

Just pulling a number out of my ass but let's say Farah's DL is 20% higher than the average deadlift of a similar bw man that doesn't lift. Well I have no doubt in my mind I can run a 5k 20% faster than the average male who does not EVER run.

>>41695304
Also to add.

29% of a world record is impressive?

I deadlift 180kg

I also run a 5k in 20 mins.

Am i now special? Is this supposed to be impressive?

>>41695304
Look no one is saying Mo Farah isn't a great athlete. He runs real good. But then you said he does "heavy powerlifting", and that's just retarded.

>>41695326
He's more athletic than most distance runners.

You can be an athlete without being athletic.

>>41695389
Still, according to you, he wouldn't be an athlete.

>Doesn't deadlift 2x his body weight.

>>41695353
You don't need to spend too long ramping back up. You just need to remind your body how to perform the lifting movements and how to adjust to training regularly. If you've been out of the gym for 8 weeks, you'll probably notice your bench/squat/dead just doesn't feel right, and you get crazy DOMS. Just take a week or two starting from what would be light weight for you to get your form on point and your body conditioned.

>>41695389
What?
Surely you mean "you can be a top sports competitor without being athletic" (since not all sports require athleticism). But to be an athlete LITERALLY requires athleticism, as per the very definition.

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What's the point in trying anymore?

you guys need to stop arguing about stupid shit, you need to do cardio.

None of you are winning national competitions or getting money from this. So don't die young.

>>41695450
wasnt he injured and just wanted to put up a total and not bomb out at nationals

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>>41695466

>>41695402
Those are his working weights. I'm sure he never performed a one-rep maximum. I am certain that he can deadlift 2 times his body weight

Feel free to keep arguing if it makes you feel better about your 2x bodyweight deadlift, just make sure you don't get too winded doing it

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>been doing max grip on bench for a month or so now
>elbows not liking it, but I got long ass arms so I need to cut rom
>last set felt unusually good and actually felt stronger
>rack weight and realize I had middle fingers on rings instead of index fingers
I subconsciously narrowed my grip and it was for the best. Astounding how moving one finger over makes such a gigantic difference.

>>41695718
Did you gradually widen your grip or just go straight for max grip?

>>41695737
I went from ring fingers on rings to max. I mean I was doing it for around 5 weeks fine except for elbow aids, but now I just feel much stronger.

>>41695777
You're supposed to gradually move out a finger every couple weeks famalam. No wonder you weaker. Smdh

>>41695777
Could have just been the sudden change that aggravated your elbows. Most sources i've seen recommend only widening your grip by 1 finger per month or something similar.

The other possibility is you are overtucking your elbows with the max grip.

Light grey shirt under blazer for a job interview lasting up to 2 hours. Might have to walk a kilometer to get to the interview.

This won't work and I have no alternative.

haha can't wait

>went to 2 minute rests for squats despite barely doing 4-5 minute rests last time
>Almost failed on the last set but didn't
Wew lads

>>41695803
Were weaker*

>>41695825
Good luck mang

>>41695803
>>41695812
Regardless of my ability to adjust to it, I'm able to get a much more comfy and secure grip on the bar by being one finger more narrow than max. I've never been able to death grip the bar like I am now. I guess this is the perfect width for me.

>>41695839
Thank you lad.

And I can't fucking wait to take the blazer off at the airport and show off my pads of honor.

Hit 140kg for 10 reps today :)

Felt good, each rep went up smooth i have always been quite shit at squats so happy to be lifting more than bitch weight.

So I'm almost done fucking my shit up with smolov jr for squats. Any other high volume routines I could run that are more long term? I was thinking about memeburn.

>>41695988
wow thats a pretty good ben...
>i have always been quite shit at squats
o-oh sorry lad nvm

>>41696008
Sheiko and any of the memeburns are the only ones that come to mind. C6W is high volume too, but only for the first 2 weeks. Probably Dietmars too.

>>41696057
I've been thinking about sheiko but I'm afraid that I'll end up hitting into some problems with my squat halfway through since I doubt I'll be able to keep all the gains. The RTS intermediate seems relatively high volume or maybe project momentum '17.

>>41696116
You think you'll get tendonitis or something? My squat gains, both strength and form, were maintained.

>>41696040
>>41696040
Th-thanks

>>41696135
Nah, I just keep hearing about how people lose a significant chunk of their gains after moving on from smolov.

>>41696170
Nothing is stopping you from starting with a lower max and slowly inflating if it feels easy. Although you should really run Memeburn so I can say I brought it back again :^)

>>41696207
Kek I like the simplicity of memeburn. I'll think about it some more, thanks.

>>41696142
kek I was only joking lad. good job :)

>>41689550
bar path not straight m8

I have nobody to talk to so anyone wanna talk about bench?

>>41696636
how much ya bench?

>>41696636
Benching is cool.

>>41696679
Like, shit all. 110kg on an amazing day, repping 100kg like every other day and just spinning my wheels in the dirt.

Pretty much so fatigued and over saturated with lifting I just go in the gym to get a massive pump and leave. I can't be bothered, or even find the energy to try with any real intensity, just wanna get bigger for no real reason other than its easier than getting strong.

Only upside is I've gone from 97kg, down to 89kg (and still dropping), and my bench hasn't fallen more than 2.5kg.
So technically I'm getting stronger I guess.

>>41696707
I like it because I don't have to stand up

>>41696636
Bench is becoming one of my favorite lifts. along with The Press.

hhowever i might just be thinking that now because i had an absolutely awful leg day today

>>41696636
I like bench when I can do it non-ipf standard. I just can't get into a powerful position with my heels flat. Just can't keep my legs tight, can't get my shoulder tucked. Heels up and supported by the bench and benching is fun as hell.

t. archlet

>>41695848
I actually had the same thing happen to me today. I've been trying to manage index on the ring, jap max grip and it just feels awful. Brought my grip in to ring finger and it not only felt more comfortable, it kept the bar completely on the heel of my hand with no wrist or thumb discomfort.

>>41696881
Its the lift I've always wanted to love, but never respected enough for it to love be back.

Literally benched for an hour straight today, and honestly I would say I'm now starting to find my respect for the bench.

>>41696937
Bench is most comfortable for me when I get the shoulder retraction right. It's taken forever but I've really got the hang of pushing my feet into the ground too, and now its just habit, which is nice.

Try turning your heels in towards the bench so your ass doesn't rise.
Also try some belted bench and push down as hard as possible into the floor, for whatever reason the belt keeps my ass on the bench a fair bit. Just some fun.

>>41696968
I started enjoying it, like really enjoying it, once i hit 2pl8 for the first time. That's when it felt like i was actually benching as a lift and not just playing around

Panzer are you here? I'm learning how to clean but I can't get my triple extension right and I keep forgetting to finish my pull, how do I stop this?

>>41696968
I'll try putting on a belt, I got some light benching on wednesday so I don't need to do it the comfy way. See if I can get some proper tightness heels down.

>>41697021
There is an old man (60yrs) at my gym who's really into bench. He benches every time he is in the gym because he thinks it is so fun, and his goal is to bench 100kgs, but he keeps postponing it because then he wouldn't have that goal. Great guy, I try to encourage him to do it and make new goals.

>>41695580
kk

Just as im sure Eddie hall and any other strongman can run a 5k.

Just pointing out how your

>"hur dur if u cant run a 5k and deadlift 2x our BW well uhmm then you're not an athlete"

is retard.

Athletes specialize in a sport to be the best.

When a 10k runner cant deadlift 2x his body weight, that doesn't mean he is less of an athlete.

Same goes for strength related sports.

>>41691246

>what am I in for?

Squatting like a fucking champion while all the benchfags stew in their mad and jelly.

>>41697255
I take it one step further and say that if you can't run 5 km Non-Stop that you might not actually be an adult. It's like you're a giant infant that needs assistance to move any measurable distance

>>41697527
Same goes for any deadlift under 220kg

>>41696636

I was able to recomp to increase my DL and squat but never bench. Gotta be at a huge surplus for that shit. Once you hit your goal its unlikely you will regress from it ever unlike the other 2 lifts.

>>41695580
35 min is just my off-season time. I have never gone all out when running. I am certain I can run 5k in under 20 min.

>>41697671
I'm certain you cannot.

>>41697684
Ok raffy

>>41697704
I deadlift 560 lbs in my offseason. I never go all out on deadlift. I'm certain that I can deadlift over 700 lbs.

>>41697733
According to >>41695580 you probably can.

I fucking swear I will never improve my diddys, as soon as I pull the slack out of the bar my lower back rounds a tiny tiny amount reeee

>>41697801
Is it really a problem though? Are you getting stronger and can you lift pain-free?

>>41697888
I am getting stronger and yes pain free but I have no speed off the floor, maybe that's just natural and not caused by my back

>>41697980
Tried diddlydoodling with heels?

>>41697980
The more rounded the back is, the better the speed off the floor will be. If you start with a straight back and round it very slightly during the start off the lift you will probably have a harder time with the first part off the lift.

>>41698023
Sorry I meant lower back, it's absolutely minimal but it's still there.

>>41698003
I'll give it a try

is the lack of upper back work in Sheiko a problem? it just seems like very unbalanced but I also want to believe in the coach's goodness

>>41698217
>I also want to believe in the coach's goodness

Reminder that Sheiko programs are highly personalized and grabbing a spreadsheet off the internet and following it goes in the face of everything he teaches

>>41698282
>>41698282
true, but Boris made program for under 80 kg lifter which I am, but it has no back work except for deadlifts

>>41697801
Take a shoulder width stance and push your knees out
Let me know if that helps!

>>41698340
Its not ideal. Unless you're preparing for a competition and all you want is to be proficient at the squat, bench and deadlift, there's little reason against some chin-ups or underhand rows in there.

Isley thinks it's hard enough as it is and rows aren't necessary.
Who might be right, who knows?

>>41698217
>it just seems like very unbalanced
It is.

Sheiko is for meet prep. It is not a program meant to create a balanced, healthy athlete.

>>41698542
>>41698535
well goddamn what routine am I supposed to do now

>>41698611
One that meets your goals.

>>41698619
I'm an advanced lifter according to wilks and the Sheiko table with totals and bodyweight
I just wanna get stronger in every movement but also not fuck my shit up by doing no rows

>>41698637
Do sheiko with rows...?

>>41698637
Start Sheiko with some rows. Assess if you are recovering/making progress. Keep going if you are, make changes if you are not. The Program Police are not going to kick your door down if you add some rows into the plan.

>>41699350
>>41699350
>>41699350