/PLG/ Powerlifting General

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>>41726170
First against sean

>>41725976>>41725976
Ok those are fine, i really don't know what's wrong but perhaps you are working with a lower max. Also take it light with the accessories on the second day.

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repost from last thread

I'm doing Nuckols 3x int med for bench, but haven't seen any progress so far. (after 4 weeks)
I've been doing the C6W accessories alongside it (DB row, DB OHP, Chin-ups). With some cgbp, dips and curls also sometimes.
I pause all my reps and bench with a wide grip.
Could it be that the volume from the accessories is just too much? Should I run it without the accessories?

First thing I'll try is inflating my max, like an anon recommended in the last thread. Intesity tends to be a bit low on Nuckols I think.
But any other advice is welcome.

Form video:
https://www.youtube.com/watch?v=xy0eCwMK0VA

>>41727022
Thanks.
Yes first thing I'll try is inflating my max. How much do you recommend? 5kg? 10kg?

Taking it lighter on the second day is also a good idea, that way I'm not fatigued for the amrap. I'll try this next time, thanks.

where can i see results for Boss of NorCal IV meet?

>>41727065
5kg

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>>41727050
Try tucking a little bit less.
Work on your arch. For example with thoracic extension on a hyperextension apparatus, or just stand with a barbell in a BB row position and "curl" your upper back. Try to keep your lower back flat while doing it. You can also try pulldowns with bench grip, pulling down and arching hard while keeping the lower back relatively neutral.
Another way is thoracic stretches, like webm related.

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Can someone post the eric spoto spodo version of this pic?

>>41727050
Also, it's generally better to be a little conservative with volume in the beginning to see how you respond and add more as you go.

why the FUCK do i feel like im the only FUCKING one who fUCKING misses trappy FUCKING chan in this FUCKING shitty ass fUCKING general

WHO ELSE MISSES TRAPPY CHAN SAY YEAA

Squat 5x5
RDL 2x8
GHR 3x10
Pullups 3x max

and now having RDL I dont need GHR so my question is, what for exchange of GHR?

>>41727595
Both Rafi and his character were very unlikable.

Your attachment leads me to believe that there's a serious lack of masculine positive role models in your life

Comp day in 2 days lads, weight is on point and I feel strong.

>>41727294
>Marcel, t-spine
Read that as Mike T at first.

>>41727659
something worthless like leg curls

>>41727595
>t. rafaello
>>41727605
>t. rafaello

hi raffy boi

>>41727109
thanks

>>41727294
Thanks for the advice, I definetly need to work on my arch

>>41727050
Instead of benching with a wide grip like a pro leet powerlifter why don't you bring your grip in. Not close grip, but something in between close-grip and wide grip. Then do a better job of driving your traps into the bench and keeping your lats contracted

You look very unstable. Drive your toes into the front of your shoes and drive your traps into the bench

The narrow grip will help keep your back tighter

At your level, 100 pushups a day would probably help you more than doing any type of accessory work besides pulling to balance your pushing

>>41728456
>Narrow grip will keep your back tighter
IME the closer my grip is the harder it is to keep my shoulder blades together tbqh

>>41728631
Yoooo

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>>41728631
Me me me I I I

>>41728631
Keeping your shoulder blades pinched together =/= tighter back.

>>41728739
Some people work for a living, sean.

If you want to talk, you need to be worth talking to. Say something meaningful. Did you have a good bowel movement today?

>>41728980
If you can't keep them together then your back won't exactly be tight now will it?

>>41726170
Dumb ass nigger

>>41729022
If it works for you, great

If you learn to tighten your back, it might help your other 2 lifts

>>41729086
I know how to tighten my lats senpai

For c6w where it says to do deadlift variations, can i just do normal deadlifts? If not, what are some patrician variations?

>>41729441
You can do whatever in the fuck you want to do. Candito isn't going to run out of the bushes and fuck you with his eyebrows.

Here are some variations:
Snatch Grip
Deficit
Rack Pulls
Block Pulls
Alternate Stance
Jefferson (for homos)
Accommodating Resistance (bands, chains)
Paused Deadlift
Romanian Deadlift
Single Leg Med-Ball (or kettleball) deadlift.

>>41729441
Deficit, block pulls, paused, sumo if you normally pull conventional, add chains or bands, Romanian deadlifts...possibilities are endless

>>41729441
If you don't have an obvious weakness then do this:
Opposite stance deaflift with either a wide grip or a deficit.

>>41729578
Everyone that isnt at the hyper advanved level has an obvious weakness. He just needs to take some time and identify it

if i post my bench video can i get a form check

i wanna bench 120kg this year

>>41730112
yes

>>41729578
>>41729961
I think im most weakest at the start of the movement, which variation is good for that?

>>41730134
Paused deadlift, pausing an inch or so off the floor

And deficits, they are good for everything,

>>41730134
Deficit deadlifts or pause deadlifts

>>41730121
thanks mate
here it is
both these sets were quite easy but my max is 100kg paused

https://www.youtube.com/watch?v=lHxiMbtWBTU&feature=youtu.be

>>41728456
>the narrow grip will help keep your back tighter

Lolfedder detected.

>>41730153
any tips for how I can squeeze out some more KGs and reach my goal? Or just technque tips?

>>41729961

No. If you aren't hyper advanced, generally you're just weak and should focus on getting stronger versus meme'ng around with exercises that target your imagined "sticking point."

>>41730153
Looks pretty good.
Maybe try to get your heels on the floor, that's mandatory in the ipf if you're looking to compete anytime soon.
Also, are you using leg drive enough? hard to tell with this camera angle.
Other than that I don't see any obvious mistakes.
Just keep eating big and put on some muscle mass, you'll get there.

plg is dead

>>41730144
>>41730149
How much of my max should i use for paused

>>41730134
>most weakest

>>41730252
Haha, okay raffy

>>41730252
Aren't you in a trip fb group chat? Can't you ask them to come back.

>>41730188
>>41730153
What program are you doing currently?

>>41726170

How can someone even have that long arms?

>>41730223
yeah gonna do a slow lean bulk to 100kg over the next year or so

The bench at my gym either lets me put my feet behind the legs of the bench = heels off the floor but nice leg drive - or I have my feet in front and I don't get good leg drive

>>41730545
pnp3 how so?

lmfao kill yourself faggot my thread will always be there

>>41730606
Feet should be behind AND heel driving into the floor. Leg drive comes from the heel not the toes. Your ankle/hip flexors/thoracic spine probably aren't flexible enough to keep your feet behind, heel planted, and back arched to keep proper form. Work on flexibility

>>41730757
I'm driving through my heels even though they're not touching the floor, I'm just shoving them down as hard as I can.

Many lolfedders who bench big have heels up

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>>41726170
HOLY SHIT I MET MY IDOLS TODAY AHHHHHH

>>41730815
Nice. Did you ask him about vids?

>>41730815
shave sides

>>41730861
Vid will be up on Mike's channel in about two weeks, no info on if candy toes will return to making vids
>>41730871
No I'm growing it out

>>41731024
You don't have the face or hair colour for long hair
You look autistic

Trim nigger

>>41731207
Whats a good hair colour for long hair?
t. blondie

>>41731232
Blonde or Blondie brown only

>>41730815
cool

>>41730371
Yes, we're too busy.

>>41727050
I've been running a similar thing, c6w for squat and deads and nuckols 3xim bench for. but instead of the accessories from candito i just do an LP style layout of OHP and Klokov behind the neck press, plus wide grip barbell shrugs

>>41731363
What could have possibly changed? Your job surely can't take up all your free time. I refuse to believe you're not using it up jacking off to Asian women.

I know board shorts took a break from lifting but he said he'll be back.

Bodorio is a traitor.

Benchbro wants to post but has no friends.

I forgot about almost every other trip but I'm sure they'll find time

>>41731403
I just don't have the energy in the couple of hours of non gym, non family time I have each evening to spend it shitposting desu.

>>41731480
Sucks tBh. Wherever see ya

>look for cheap phone tripod to record lifts
>a couple bad review put you off something with like 40 good reviews

how do i escape autism?

>>41727050
In my next post I'll go over form issues from a powerlifting perspective, but this post is more important.

The reason you've not seen any progress is because bench progress is a bitch for even mediocrely strong people. Here is an honest, in-depth critique of your bench training.

1 - You're too weak to be doing intermediate anything, or even powerlifting-specific training.
2 - You don't understand powerlifting-specific bench training
3 - You don't understand how bench progress is made for anyone, powerlifters or not.

Powerlifters make the majority of their progress in bench by refining technique and, once having achieved a certain level of mastery, hammering away at the EXACT bench motion that they'll use in competition. Later on, variations such as board presses are implemented to target weaknesses. This is NOT relevant to your training. You don't even have a plate on the bar in your video. Even if you had "flawless" technique, you'd be so weak that as soon as you added weight onto the bar, your technique would fall apart at the weakest point and have to be rebuilt from scratch.

Assuming you EVENTUALLY want to powerlift, you should be doing beginner level strength programs with the goal of getting STRONG enough to justify doing accessory lifts or working on form. Anything more complicated than 5lbs a week on the bar through Starting Strength or Stronglifts is a WASTE OF TIME. In these four weeks you could have added 20 lbs to the bar, and instead you added 0.

If you can't make progress on SS it's because you're sleeping poorly, wasting time on accessories, not eating enough protein, not eating enough period, not trying hard enough, bad form, or have a genetic disorder (Should be troubleshooted in this order).

>>41731566
>This is NOT relevant to your training. You don't even have a plate on the bar in your video.
Read the video description. It's 85 kg for a double. I have a 1rm of about 100kg...

>>41727050
1) Set-up: If this seems like a lot of bullshit, it is. It's powerlifting, not funbenchingforcomfort-ing.

You're retracting your shoulders a little. Good job. You can do better.

When you put your feet on the end of the bench, row yourself up towards the bar until your traps lose contact with the bench. While in mid-air, tighten your traps as much as possible, and lower yourself onto the highest point of your traps. Your goal is to have the point where the bar meets the chest to be as high as possible.

To this end, walk your feet back along the bench towards your head to the limits of your flexibility. Once you can walk back no farther, put one foot at a time down off the bench onto the ground. Your feet don't need to be flat yet. The goal here is to use your feet to move your glutes as far back towards your head as possible and then drop the glutes as straight down as possible to maximize your arch. Once your feet are down, start moving them out from the bench at 90 degrees to the minimum amount it takes for your heels to touch the ground and for your glutes to hit the bench.

2) Limiting factors -
A - Poor hip flexibility. This is the number one culprit of EVERY problem ANY powerlifter has. If you can't do the splits, you should be more flexible. Your hips flexors attach to the lower back near the middle of the spine. The tighter they are, the harder they pull on your spine as you try to arch. They will transfer their inflexibility up the chain.
B - Not keeping the bar over your elbows. Look at your last reps. The bar's center of gravity moves towards your shoulders, away from your elbow flexors. This is making your bench harder. From this angle, it could be anything. Check the way you're gripping the bar, your lat engagement on the way down, and the consistency of your reps. Make sure you're not losing upper back tightness on the way down as the weight increases.

>>41730756
Imagine being such a literal homosexual that you couldn't fuck a girl she asked you to

>>41731743
do me >>41730153

>>41731660
100kg for 1rm is very bad. My 1RM is 142.5kg. This is also really bad. Assuming your lifts are proportional, you're under 1000lbs total and your wilks can't be much higher than 300 regardless of your bodyweight.

One final note. The limiting factor for bench STRENGTH is always triceps. Any upper body accessories that aren't triceps or prehab (curls, rotator cuff work) focused are vanity.

Candito's program is famously horrible for bench, even according to him, and part of that is a bunch of worthless accessories. CGBP is good, dips are good, curls are good. Chin-ups are fine, DB row will tax your deadlift, DB OHP is inefficient, and OHP is overall a waste of time since you'll have to stop eventually to make bench progress anyways.

Add in cable tricep extensions for high volume. If you like dumbells, DB incline bench is good for stretching pecs, getting tricep work in, not hurting shoulders if you stay above parallel, and looking swole in the mirror.

Floor press is also a top-tier bench/tricep accessory.

How's training been going, senpai?

Squats and deadlifts haven't really been making much progress lately, but my form is getting a bit better at least.

Bench is feeling great though. Somehow benched 225x3 @7.5-8ish today.

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>>41731839
Doing pic related today, bench and squat. Unfortunately I took a 3 hour nap and my quads are refusing to work. Wish my luck

>>41730153
Your form is not ideal, but it is good. Outside of stretching hips and slowly refining your position, there's nothing you can immediately fix. It's more than good enough. It's also impressive that you bench without wrist wraps, although not so impressive that I wouldn't recommend buying some.

All you need is time, consistency, and bulk. You got a lot of potential mate, keep it up.

>>41731839
I think I've fixed my bench it's only 110kgx3 but that's not only a pr but it felt really good as well.

>>41731918
thanks for the help friendo

don't most people bench without wrist wraps? only people I've seen at the gym with wrist wraps are those old school 40yr old bodybuilder types

>>41731839
Training is going great. My friend outlined a basic version of Max Aita's program, and it's working well so far. 6 weeks until skills test, and I'm looking to set mad PR's all over the place except bench lmao. Hoping for a 450lb squat, 315 bench, and 575 deadlift. One more 12 week cycle and I hope to hit 400 wilks or more by the end of the year, which is about a 80 point increase for the year.

Unless I get injured.

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>>41731975
>One more 12 week cycle
>roiding for this stats

>>41732004
Excuse you I refuse to pollute my body with horrible internet bathtub chemicals in order to remain pure for my asian gf. Sure she might be 3dpg now, but once the singularity comes and anime is real my devotion will pay off.

Also when I asked her she said no so I guess that's that.

>>41731207
I couldn't care less if I look autistic tBh

powerlifting should die

reintroduce strenghtlifting we are mans for fuck sake i want to press overhead not lmao from chest

Why can I do less pull ups after squatting?
Is there actually some kind of "global energy" that you have as resource, so that even if you don't use a muscle you might end up being weak in exercises requiring it?

Seems weird. I mean sure, if you go to complete failure and kilo yourself, sure.
But that's more a thing that happens in cardio aka truely exhausting work - not some squats where you only do a few reps.

>>41727050
You're too weak to do intermediate. Work on basics - stability, flexibility.

>>41732120
the glutes are one of the prime movers in pullups
seriously, try to deactivate your glutes when doing a pull up, it's impossible

I increased my hip thrust by 40kg, and without doing any sort of pulling(other than DLs) my weighted chin increase 25kg

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What are my chances of breaking records in every weightclass if I decided to compete?

>>41732120
You do lose overall energy from doing more lifts before a specific one (glycogen stores get depleted, you're not as fresh as you were at the start, etc.), but it's not like you're not using your back when you're squatting senpai.

>>41732120
its cns fatigue dude

Is it possible to high bar squat 260 kgs natty?

I'm 183cms 78kgs and my current 1Rm is 130 kgs. Been lifting for three years.

>>41732204
>strongest lift pendlay row
>weakest muscle: biceps/lats
wut

>>41732235
maybe if you stopped fucking around, did a real program and bulked to 100kg

>>41732248

Recently started bulgarian lifting. Goal is to bulk to the 105 category. I'm a weightlifter but wanted to ask in this thread since 1.) powerlifters know a lot about squatting and 2.) /owg/ is dead.

>>41732237
Can only do 3 chinups that's why it thinks I'm a weakling

>>41732204

pl total 635lbs

wilks 201
-------oooooooooo-ooooooooooooooooooooo-oofffffffff

XDDDDDDDDDD- op: PPPPPPPPPPPPPPPPPPPPPPPp

>>41727050
You need to do a beginner program and eat.

>>41732287
Fuk u normie

>>41732261
with 130kg 1rm you should go back to SS

>>41732308

just fucking explain why are you thinking to be powerlifter when you are among weakest of commercial gym population

this shit makes no sense

>>41732235
Yes.

>3 years for 130 kg 1 RM
Jesus Christ man

>>41732346
I just want to win a trophy in something for once

>>41732056
>/plg/

>>41732359

And that's in SBDs too.

I guess I've maxed out my noob gains and need to gain more muscle to progress.

>>41732396
You should squat 315lbs for 5 after novice program

>>41732396
maxed out noob gains for that bodyweight maybe, 78kg at 5'11 is dyel tier not hating you need to get eating

>>41732422

Yeah that's what I meant.

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>>41732413

so fat retard is still novice?

>>41732441
lmoaaaaaaaaaaaaaaaaaaa

Been doing PPL routine with significant amount of accessory work but focusing on compounds. Im currently around 1/2/3/4 for 1RM and still seeing 5-10 lb. increases per week doing PPL 2x per week.
Im interested in trying a full body routine instead to increase my main lifts quicker from what I've read it makes more sense to do this. The thing is I enjoy going to the gym and full body routines usually say to go every other day. Is there a good modified routine that will allow me to go 6x per week?
I can handle a lot of work volume Ive been working 10 hours a day labor for years.
Basically what would be a good ABABABx routine focusing on strength gains?

MyProtein UK has a 40% flash sale if anyone is interested.

>>41732564
>Im currently around 1/2/3/4 for 1RM
tbf just do whatever and you can still easily add weight

>>41732588
Sick, I needed some whey. Thanks for letting me know.

>>41732588
What the fuck is maltodextrin and is it a meme/not worth buying?

I'm about to buy 20kg of oats, 200g/day but now I see this and its just carbs?

>>41732658
Maltodextrin (basically sugar) is just carbs, yes. Oats, on the other hand, are carbs, proteins, fibre, fats, and an okay source of minerals and vitamins. If you have the option, eating good carb sources like oats trumps sugar all day every day.

>>41732564
Even with that background, you shouldn't go from lifting twice to lifting six times per week imho.

But anyway, read these:
https://www.myosynthesis.com/bulgarian-style-training
https://www.myosynthesis.com/apre-strength-size
https://www.myosynthesis.com/observations-bulgarian-strength-training

>>41732202
good kek, thanks

>>41731857
Back up to your pre-surgery numbers yet? How's the cut going?

>>41731943
Good job anon. It feels good to be getting near that 2.5 pl8 mark.

>>41731975
Nice numbers, good luck. 80 wilks increase in a year is pretty great progress.

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>>41732996
this. I personally consume about 30-50 grams of sugar before a moderate workout intentionally, but thats usually the only time i'm consuming sugar. Other wise, it's always complex carbs, or at least carbs from fruit.

>fruit
>whole grain breads
>sweet potato/yams/squash etc

>>41733210
I basically am at this point. And I'm not gonna cut until I get through a full Hepburn progression first desu. I want to make sure I'm used to the volume before cutting.

B

>>41733262
Yeah, not a bad idea. How long are the full progressions? 4 weeks if you're doing the lift twice a week?

SEAN I HAVE A QUESTION

Are there any powerlifting programs I can do 3x a week that don't take more than 1.5 hours per session?

>>41733561
3.5 weeks for pump work, 4.5 weeks for main work

>>41733586

Try Stephan Korte

Rafael here,

Just so you all know, I am going to commit suicide in 30 minutes from now.
I hope you're all happy. I hope this is what you want.

>>41733072
was confusing how I worded it but I meant I do a PPL split 2x a week so I currently lift 6 days per week.
Was just mainly looking to switch from a PPL (with lots of accessories) to a full body (more focused on compounds) But possibly staying at 6 days per week

>>41731660
i wouldn't consider 100kg x 1 intermediate..

>>41731660
Dude your bench is shit. That's supposed to be a prep for sheiko type volume and is basically totally irrelevant to the needs you have just now

Do SS, I'm serious. And ffs eat food

>>41732359
No bullying blueshoes.

>>41731660
>>41733803
>>41733902

I think 100kg can be intermediate depending on genetics and bodyweight. My bench stalled out really, really hard at 95kg on beginner programming and after slamming upper body volume + eating I think I could hit 120+kg now and it keeps going up. I think instead of SS anon should try just more volume including dumbbell bench and tricep accessories.

But I definitely agree if your max is 100kg you need to be doing more bench volume and eating, not doing stuff like board press.

>>41733919
Actually now that I think about it I stalled out at more like 90kg on beginner stuff. If you aren't making progress while you're sleeping well and gaining weight, you need to add more volume.

Should I tell the girl squatting 225 high as fuck in the rack in front of me "lower faggot" or continue to silently deal with her staring at me from the mirror?

>>41731839
If you can barely bench 225 you shouldn't even be thinking about RPE

Why do you fucks always jump right into advanced PL shit? Your problem is your lack of strength

>>41734093
Lower faggette*. Have to account for her gender :^)

>>41733919
He's never going to get strong if he stays the same weight, he needs to eat and train like a novice if he hasn't already

If you look skinny you'll never be a good powerlifter. The good ones are fat or jacked. You need muscle.

G O L D S I G N A T U R E COACHING

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>>41734249

http://vocaroo.com/i/s1piLmJiACo1

>>41734667
The sound of a weak alcohol shitting his brainlet cells out into the thin ceramic walls of a poverty tier toilet in the basement of his mom's ranch home.

Thoughts on this routine?
A - Squat, OHP, BB row
B - Deadlift, bench, weighted chins
(deadlift 1x5 working weight, all others 3x5)
ABABABx
Basically a 6 day light volume full body routine. Im switching from a PPL to full body but want to keep the 6 days per week
For reference Im novice/intermediate lifter

>>41734228
Yeah, I was saying he needs to eat + volume.

>>41734189
>your problem is your lack of strength
You don't say?! Also a 265 or so bench at a bodyweight of 178 isn't terrible.

>>41734853
That just seems like a lot of work with little rest. Like you're working to a 1x5 deadlift every other day? How often are you planning on adding weight to that?

>>41734810
I've never in my life have seen such a strong, textbook projection.. LOL

>>41734954
every session, like I said im still beginner and have been able to either add 5 lbs. or do more reps every session (while I was on PPL 6 days/week)

>>41734954
by beginner/novice I mean my current 5rm for deadlift is 350 at 210 lb. bodyweight

Anyone have any advice to eliminate elbow pain from squats? Hit 485x2 on tuesday, and my elbows are super fucking sore. This has been a reoccurring issue, and has really limited my progress with squats and bench.

Squats that caused pain:
https://www.youtube.com/watch?v=A56aUWEW5V4

>>41735416
Sounds like you need a safer way to squat.

>>41734853
Almost certainly gonna be way too much for you to recover from famalam

>>41735416
Thumbless grip could help in that you aren't supporting any of the weight with your hand, and therefore your elbow.

>>41735449
>All these people squatting with no handles for safety
Smdh

>>41735458
I assume deadlifts would be the main problem for recovery? You think even at 1x5 with 3 or 4 warmup sets?

>>41735559
Just the whole thing tbqh. When you do 1x5 and 3x5 the intensity is gonna be too much for you to recover from with almost no rest days.

protip: lack of sleep and depression makes tendonitis more common

What setxrep scheme should i do for close grip bench after the amrap on nuckols 3x int lads?

>>41731306

Unless you're asian and have black hair by default, that's also fine

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Hey guys first time posting here.. Got tennis elbow the other day and its 2 weeks out from my max attempt. Should I keep lifting through it or is there any easy way to get rid of it?

>>41735934
Do more bicep curls, ice it, avoid triceps extension accessories, and lighten your volume if it gets too bad. Elbow sleeves may also help.

>>41731839
Benched 93 kilos for 6 when my old max was 93 for 2

Also squatted 165kg for an RPE 9-9.5 double after volume on little sleep. Old max was 165 for an RPE 10 single with a ton of hype and while peaked and rested

>>41735727
4x8 at RPE 6-7 is comf and good in my opinion, doesn't over fatigue you but it's good volume

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>>41735962
good advice. thanks man

How to fix creaky shoulders? Like for example if I do muscle snatches with just the bar I feel all sorts of grinding.

>>41735416

Stop craning your wrists under the bar, don't put your thumbs under and around the bar. Take a slightly wider grip if necessary.

Your wrists should be flat and your thumbs on top of the bar. This way, they will be supporting ZERO (0) of the weight.

Also, those safeties could easily be a notch or two higher without any risk of hitting the bar on a standard rep, and a bit more comfortable to fail onto if necessary.

Lads, if I maxed out on deadlift and got 320kg while knee deep in fatigue, should I get more if I take a deload week and max out the week after?

>>41734853
do starting strength desu

>>41734667
>>41734986
sean
i miss trappy
sean
i really do

>>41731836
>>41731743

I did not mean that a 1rm of 100 kg is good or that I should do board presses of whatever.
I just wanted to make clear I'm not benching 135 or something.
I've done SS and I've stalled hard on all my lifts while eating and resting plenty, so I defintly need int programming. C6W has been great for my squat and deadlift.

I'll change the accessories, leave out ohp and cgbp more.And I'll try to fix the form problems you outlined. Thanks for the feedback.

>>41733797
On a PPL 6x/week, you are really training each muscle group twice per week.
There aren't really any programs made for lifting like that, but you have guidelines to make your own. Read my links.
>>41733252
Only sugar I eat on a normal day is about 10-15g in a bowl of oats so that I can stomach that nasty shit.

Opinions on Calgary Barbell 8 week program?
https://www.youtube.com/watch?v=yZqScghftQM
https://drive.google.com/file/d/0BxnNmpwSANOtOXRLZEFSSFhLYXM/view

>>41737334

I always just threw some frozen raspberries into the oats after cooking. It thawed the raspberries and cooled the oats to the point they weren't Destroy Your Mouth hot.

Raisins add texture so it's not like chewing really wet cardboard.

>>41736407

>Your wrists should be flat and your thumbs on top of the bar. This way, they will be supporting ZERO (0) of the weight.

This does indeed feel the best for the wrists.
However my left shoulder hurts like a bitch when doing this. I don't know where the pain is (feels like somewhere deep inside and at the back) and am unable to find a way to fix it.
Any suggestions?

What are we training today lads?
Texas intensity day
>167,5kg squat for 5
>65kg The Press™ for 5
>power cleans
Gonna teach my buddy to power clean today so I figured I'd do them as well so he can observe more.

>>41737485
>raspberries
>raisins
Can't stomach that shit, man.

>>41737515
>Texas intensity day
>>167,5kg squat for 5
>>65kg The Press™ for 5


mfw i can the press 65kg for 3 but can only squat 117.5kg for 5 ;___;

>>41732376
You will be very uncomfortable even at the level of local meets until you get your wilks up to 300. If you want to place, you'll need to get it to 400 or more depending on where you're living.

>>41737555
I haven't made progress in the press for 4 months and I've actually regressed from 67,5kg for 4 reps to 65kg for 3. Should be able to do 65kg for 5 today though.

>>41737515
chin ups curls facepulls rows more curls more rows

>>41737570
at what weight of squat did you start TM?
also, have you ever deloaded squat while on TM or permanent progress?

thanks, senpai

>>41737577
whoops didn't realize this was /plg/

>>41736847
Pls respond

>>41737582
My first intensity day on TM was 135kg. The second was 140kg, then 2,5kg jumps every week from there. That means there are 2 weeks I have not made progress, those would be the 1 week I decided to test maxes, just for fun and the 1 week where I didn't have time to go to the gym.

>>41737577
>>41737583
get out curlbro, ree etc.

Comp day tomorrow. Sorting out what foods I want with me this time. Any pointers?

>>41737729
Jaffa cakes and Monster.

>>41737510

I don't honestly know what could be causing that, but try a wider grip. If that doesn't work, get smarter help.

>>41737780
I've got Relentless, it's like Monster but better.

>>41737350
yeah it's good

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>>41737729
A couple of these are a must.

>>41732588
>buying supplements
enjoy getting jewed

>>41726170
what a pathetic "sport"

how am I supposed to warm up for pull ups if I don't have access to a pulldown or an assisted machine? Say my max reps are 14 BW pull ups, should I just do a couple sets of 2-3 reps before going at it?

>>41738236
yes, warmup is a meme anyway

How the shit do people use the slingshot wrist wraps effectively? Just got a pair and they're THICC, not very stretchy, and the wrist loop is really weird. Any tips on maximizing their effectiveness? So far my shitty no-name $10 wraps are top comf, but unfortunately are not jew-proved by the IPF.

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What kind of reps/set schemes and progression do you guys use on your bench accessories?
Just regular bodybuilding style: 4x8-12, increasing the wheight when I hit 4x12?

Also, any specific benefits to using db incline over normal incline bench? Barbell incline is more specific, so would be better, or am I missing something?

>>41738236
cheat
lift legs up, then push legs down as you pull your torso up

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>>41738369
literally anything

RPE8 Repeat 5% fatigue
is a favorite of mine, choosing number of reps appropriately for exercise

>>41737515
Intensity squats, intensity deadlifts and intensity pull ups.

Should be either great or soul destroying, like all IDs.

>>41738577
Sounds fun. And it won't be soul destroying, you'll ace it anon.

>>41732235
You're doing something wrong. I've been lifting for less than a year and recently switched from low bar with belt to high bar beltless. I already did a double with 130kg.

175cm, 74kg

>>41737801
wider grip makes me lose all thighteness in the upper back, the bar starts scooting around.

also i dont have flexibility issues because i can tuck in the arms quite narrowly, it's just that damn left shoulder!!

Oh boy i came to take a piss i didnt expect this disgusting norman khan to start falling out of my anus yikes
Better flush it back to indja ASAP

>>41738657
Somehow I'm not surprised that Sean sits to pee

>>41733745
Ok raffy.

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Dead thread, dead tranny

>WAWTT?

Deadlifts 5x4
Slingshot Bench 4x4
Upright Rows 4x10
Lateral Raises 4x15

>>41738888
Doing >>41731857 but for ohp and deadlift today

>>41737350
It looks good bruce crawfish seems like a pretty smart good coach

>>41737515
Haven't decided if ill train today, if I do im thinking about low bar squats up at @8 rpe and some 6-8 rep back offs then probably some upper body bodybuilding work

>>41737729
Foods that you eat all the time, high carb and low fat. Dont try any new foods on the day of the meet

Does Alan Thrall have autism? I watched the collab video he did with Silent Mike and BodyBuilding.com and he just stares vacantly into the camera.

>>41738481
Interesting chart, thanks.
Where is that from?

>>41739625
Alan Thrall seems like a completely normal human being that is trying hard.

Autism is in the eye of the beholder.

>>41737729
Couple of turkey/ham sandwiches, banana or two, some gatorade

>>41739671
things which were used/said by greg nuckols at one point or another

>>41738236
Cheat the first one and do one or two more good ones.

>>41739806
>>41739671
These are "Intermediate Lifter Progressions" from "They Journey" by Greg Nuckols.

>tfw bulging disc
feels like a knife in my back

>>41738236
>warm up for pull ups
?????????????????????

I don't know. How do you warm up for pushups?

How do you warm up to stand up out of a chair?

How do you warm up to roll out of bed?

Oh right, you just fucking do it because it's bodyweight you autist.

>>41738888
DL 3,3,2,2 ramping
BP 6-8x2 ramped/pyramided
Tbar, GHR, gunz

If I'm on 531 and maxed out on deadlift on my 1+ week, should I be able to get a better result if I do a deload week and max again the following week after the deload?

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*blocks your path*

>>41739919
what you need is more volume, not less

don't do that

>>41739919
You deload by some percent and build up again. Maxing doesn't build strength.

>>41739726
Shouldn't you be shilling starting strength somewhere, Alan?

>>41740039
ITT: a bunch of internet early intermediates vent their Sheiko-dick frustration.

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>>41740063
Can't get sheiko dick if you already have ED.

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Jordan Feigenbaum says to do deadlifts on the recovery day if you don't feel like doing them after volume squats.

It sounds kinda stupid to me, but he's pretty strong and knowledgeable. Should I follow that advice?

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>>41739919
Did you not read the book? Learning how to be patient about progress is important if you plan on lifting for more than a year.

>>41740130
Buda stole that sheiko dick me me from me and I never got credit

>>41739926
he needs a haircut

>>41739944
>>41739945
I know I'm not building strength by maxing out, but all I wanted to know is if I'd get a better result at my max attempt if I did it after a deload, since this training cycle is my last training cycle before I cut, so I want to see where I truly got at the end of my bulk

>>41740229
I get that, I'm just at the end of my bulk right now and was going to do another program after this training cycle, so I just wanted to know if i deloaded and went for another max after the deload, if I would get a better result at my 1RM attempts

I wanna get a 330kg deadlift ree

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AHAHAHA

https://youtu.be/iEeJDvaNJWg

New 1rm (for sumo, hit 505 conventional before)

>>41740623
Well done mate. It was ugly but you had it m80.

>>41740623
Good job but jesus christ buy a new belt and fix that shit technique.

>>41740623
Ow mein back

>>41740623
>/plg/

>>41740646
Thanks
>>41740652
Just got the belt in December
>>41740770
Back is fine, feel it more in my lats

>>41740791
>just got the belt in december
I dont care when you bought it, its shitty. Buy a real belt

>>41740850
>if it doesn't have cool-kid clasps it's not a functional belt

>>41740575
There was so much hope, back then.

>>41740971
T. Sub 5 plate deadlifter

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>>41740994
How's the new car

>>41740994

Hey Isley did you vote Labour this election, I know you voted no to Brexit

We all miss trappy!

Reminder that unless you are a complete twink you should be benching an absolute minimum of 160kg after 3 years.
That's the absolute minimum that GDEs will have.
If you have less fix your programming.

>>41738888
Day 3 nuckols 3x int
Amrap Bench
CGBP 4x8
Weighted Pull Ups 4x8
Cable Row 4x10
DB Shoulder Press 4x8-10
Curls 3x10

bad idea to do push ups at home the day after attempting PR's on bench? would 3xF be good?

running TM btw

>>41740971
Its a bro belt that doesnt help your lifts in the slightest. You bought a shitty worthless belt

>>41740623

Stop jerking the bar off the ground.

>>41741182
stop jerking my emotions around raffy

>>41741148
I've seen guys squat over 550 pounds using a velcro belt

If he wants a better belt for competition purposes I'm sure he'll figure it out

A good belt for deadlifting is overrated though, so get off his dick and worry about your own deadlift bitch

>>41741319
He wasted his money on that belt and the rules of the internet dictate that he should be berated for it. Quit being a faggot

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Is this depth good guise?

There's a meet coming up in September and I wanna go in at 165 with a wilks of roughly 280.


But. Will I get my BUTTHOLE destroyed?

>>41741452
>Depth
More than enough

>Asshole wreckage
Almost certainly

>>41741461
Thanks for ruining my hopes and dreams.

But reality check was needed.
Fuck.

>>41741452
Your death is fine

Your total does not matter going into a powerlifting meet

You will not get your butthole destroyed. It's not like football or boxing or someone will literally kill you

You'll just autistically be using the same platform as everybody else when it's your turn

>>41741471
Oops I meant depth but take that as you will

>history of lover back pain
>sort my shot out
>lower back fine
>sit down for a long time
>hurts rest of the day
>every time

Someone stop me from wishing I never started lifting
Please god someone stop me from wondering what a normal life would have been like

>>41741494
Have you tried foam rolling and stretching your hip flexors....

Jeez if you're gonna make the most common mistake most office workers do when it comes to back pain, and sit for prolonged periods of time at least figure out why your back hurts afterwards.

>>41741534
Can't help that I was in an exam you fag

Anyway, I know how to manage it, but it will never truly go away wish is so shit

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>>41741555
You sound like the most pathetic piece of shit I've heard in awhile

Take some ownership of your life

>>41741452
Depth is good. My first meet I only got a wilks of 286 and still had a ton of fun. Just enjoy it.

>>41741572
Quit naking me reply you stupid nigger

>>41741600
Look at that now you're blaming me for making you reply.

No ownership. Sad!

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>>41740998
Anon...I just posted a video of a deadlift over 5pl8
See >>41740623

>>41741148
>>41741319
>>41741387
...it's not velcro, pic related

>>41741452

You at a meet is a waste of your time, and more importantly, a waste of everyone else's time. At least get some proper fucking shoes to squat in.

>>41741649
Oi fuk u m8.

If I had the right shoes I wouldn't be at a Goddamn 280 wilks. Maybe 300

Then again idk

But still fuck you

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>>41741470
You should still compete though. It's really fun. I was 13/20-25 at my meet, had a 323 wilks, and I loved it.

>>41741646
>Tapered

>>41741030
I voted tory lad.

>>41741022
omg, how fucking old is that car? Is it older than me?

>>41741620
You did this

You hurt my back

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Most of the guys say that 1 plate OHP is the hardest part of 1/2/3/4. For me it's the other way around. Currently cutting but my OHP still keeps growing. My stats are OHP: 110 lbs, bench: 155, squat:176 , diddly: 245 and my bodyweight is 143 lbs. Should I just start bulking and do SS or the texas method? I would like to do the juggernaut method but it seems to be very slow progression wise. Btw. i was a competitive swimmer and cycle everyday for at least 45 minutes. Could this have some kind of an impact on my lifts?

>>41741684
We spoke ages ago about bench accessories and I tried that dumbbell variation you suggested
Was nice, but what was even better were high rep push-ups

Ain't done much for my bench but lots of chest hypertrophy and noticeable increase in chest activation from doing this regularly.

Idk I like them and felt like telling you

>>41741845
I feel that. My lower body is shit.

OHP/Bench/Squat/Dead x 3
150/245/275/320
170 BW

Unless you're hardcore skinnyfat I don't know why you're cutting at 143. I feel like a tiny twink at 170.

I'd say stick with SS. I'm not really the best guy to give squat advice but I feel like you can add way more to your squat before moving to an intermediate routine.

>>41741845
SS and don't forget to eat at a surplus. The cardio will have a negligible effect, as long as you sleep and eat enough you should be fine.

>>41741875
Happy for you senpai

>>41741845
>>41741905
Forgot to mention but you should do the cardio after lifting if you want to put progress on your lifts as a top priority.

>>41726170
What a based black man!

>>41741646
its still a shitty ass belt.

the whole reason for wearing a belt with PL lifts is that you can brace into it. That's a lot fucking harder when the actual part you are supposed brace against is that small.

lack of bracing also explains your dogshit form

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>when I tell alex sean actually has a maserati

How can the cancuck ever recover?

>>41741998
So where's your deadlift video anon? Don't tell me you haven't hit 5pl8 yet...

>>41742017
what do my stats have to do with your form and belt issues?

>>41741999
How did Sean fool you?

>>41741905
should i still do it even though I did it on maintanence up to a squat of 155 lbs ? This was the point where the fails started to come while i was working out. Deadlift stopped to grow, too.

>>41742037
>Maintenance
That's your problem. You aren't gonna have much muscle on your frame to start if you're 143. If you eat at a good surplus (250 kcals), you will get much stronger.

>>41742028
I get the feeling I'm being berated by a skinnyfat who has never competed.

>>41742060
>thinking you are in a position of authority in powerlifting when you are using a garbage normie tier belt.

kys

i had a 370 wilks in my last meet and my deadlift max is well over 5 plates

>>41742060
Dude your form and belt are garbage. You don't need to lash out just because you can't accept that.

>>41742074
Just let the retard cat-back it

>>41741649
Converse are fine for squatting.

>>41742073
>>41742074
Fact still stands that I out-lift the vast majority of /fit/

>>41742180
Doesn't matter when you're just gonna get injured in the near future. And in general it doesn't matter because why do you feel the need to compare yourself to autists on a mongolian silk weaving board, of whom the vast majority of which don't even lift?

>>41742180
You are probably more autistic than most people around here as well.

>>41742217
>thinking he's going to get injured

He has a belt dude, you can't get injured using a belt lmao dumbass

>>41742217
If it doesn't matter, why do you keep replying?
>>41742221
If it helps you sleep at night, anon

>>41742256
Because I'm attempting to entertain myself, with varying success

>>41742276
Well shit that makes two of us.

How should I train while on a cut?

I've got 4 weeks left and my bones have started aching.

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>>41741703
This cars worth more than your life weasel

I'm literally leaking khans about your pathetic life.

* I'm actually just pretending to be Sean to see how it feels, and I'm honestly disgusted. I don't know how he keeps this up.

I actually lifted today, and I respect you a lot George.

>>41742436
haha that was acutally really good! I had no idea it wasn't sean

I actually haven't lifted today or yesterday :)

>>41742478
I saw that picture of the Maserati on B where some faggot was bragging about driving his dad's car

I'd say that it was Sean posting, but we all understand his dad situation

Today's session went to shit.
>167,5kg squat only managed 4 reps, failed last
>65kg press (which is a regressed number) regressed even further and I only managed 2 reps.
>Explosive deadlifts felt heavy, but at least I got the form on point so I'm bringing my hammies up to par

What should I do about the squat? Should I go for it again next week and then for 170? Or should I start doing 3s? My belt was definitely too loose today so I'm wondering if I might have managed it if it was tight enough.

>>41740623

Your form is disgusting on both your sumo and your conventional.

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>>41742478
let me train u cunt

kys

>>41741494
MCGILL BIG 3
MCKENZIE METHOD
LOTS OF CORE, HAMSTRING, GLUTE, HIP WORK

YOU'RE WELCOME GOODBYE

>>41742933
You're alive? Did you go to boot yet?

>>41742954
I ship in 1-2 months. Either gonna be doing space system ops (satellites and icbm monitoring) or signal intel (monitoring/interfering SAM site transmissions for our jets)

>>41743008
I'd be proud of you but I know that you're probably going to be using the United States satellites to spy on homosexual Brazilian boys

>>41743008
Congratulations friend. Glad to see you're doing well.

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Is there any reason I should have snapped my shit up with this rep? I have a herniated disk now. Looking at OPs webm, his form was a lot worse than mine and with more weight, is something else at play here?

https://youtu.be/Su4EWOYDyRE

>>41743071
It's your shirt

New thread when?

>>41742596
No one got input on what I should do from here?

>>41743148

New thread.

>>41743148
>>41743148
>>41743148

>>41743071
>herniated disk

did your doctor actually confirm this or are you self-diagnosing?

>>41743191
I'm self diagnosing. It's a sharp twinge only in the spot in my lower back where the pain occurred during the lift. Last night after the incident the pain was very unbearable and getting in/out of cars, bed, chairs was a long and miserable process. Today it feels a little better but mostly the same. This exact feeling has happened once before 2 years ago from a bad powerclean, and went away on its own after around 2 months.

>>41743228
Stretch your hip flexors, might help a little on the immediate pain.