Powerlifting General - /PLG/

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HIYA SENPAI

>>41743175
>Manlet
>Sumo
>Bendy bar
Reee

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Reposting question, is my form bad enough to explain why I herniated a disc on this rep?
https://youtu.be/Su4EWOYDyRE

>>41743195
Your bar would bend too if you put some weight on it.

>>41743197
One rep usually doesn't slip a disc, it was probably many reps of shooting your hips up.

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My deadlift is beyond shit pls help me
All my other lifts are progressing fine, but I can't figure out deadlifts
My form is shit even with lighter weight
pls help

So I finally finished Smolov Jr for squats, everything hurts after 185kg 10x3 kek. I'm thinking about doing an amrap with 200kg, how should I go about doing it? Thought about doing smth like 170-180 for a couple of reps on Monday and go for it on Thursday/Friday.
Also, I want to try out the Hypeburn method. What weight should I start with? 180kg?

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>>41743231
Lmoo

>>41743197

Your form isn't that bad.

Your symptoms don't sound like a herniated disc, you would be experiencing sciatic nerve pain if it were. It literally sounds like an erector strain.

T. Had the same thing happen to them

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>>41743246

Hey /plg/ I recently fixed 2 problems with my squat form. 1. Forward dip out of the hole and a tight hip flexor on my left leg after squats.

Anyways, now when I squat it feels like the right leg is more "on" as in I can feel it working properly but this doesnt feel the same in the left although I get no pain from it.

Should I just do unilateral work to fix this or has anyone experienced this issue

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Need a powerlifting routine but only have:dumbbell set, bench, barbell set, squat rack with pull up bar

>>41743308

Project Momentum

>>41743233
80%. A little lower is fine if you're not great with high reps on squat (you want to start with your 8 RM)

>>41743308
So you have everything. Good.

Pick any program that matches your goals.

>>41743197
You definitely could be using more leg involvement there, your torso is parallel to the ground

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>Place bar too far back when squatting
>Severe shoulder pain from it pushing down on the top of my shoulders and gives me bruises

>Place bar too close to neck
>It's pressing on the spiny neck thing

>>41743345

I already told you what you need to do, nerd.

>>41743231
looks fine ish

your grip is probally shit

>>41743345
youre doing it wrong

>>41743354
what did you say

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>>41743308

>>41743345
Put some mass on your shoulders and upper back, twink. Shoulders back, create a shelf.

Or you could just use the pussy pad until you figure out a way to make your squat suicide look like an accident.

howis 5/3/1?

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Please put the following in subsequent OP's:

https://www.powerliftingtowin.com/category/programming/

Let Izzy take care of some of the autism around here.

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>>41743390

>>41743375
>Just get some muscle mass, bro

I'm trying! I pendlay row 125lbs but what do I do in the mean time?

>>41743231
Chalk

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>Do Greg Nuckols 3x Int high using bench max of 230lbs
>not hard, but not easy
>attempt to max
>do 215lbs for maybe an RPE 9
>attempt 225lbs and fail twice
Bench is a meme. I mean why would that 4 weeks be so doable if I essentially inflated my max by over 10lbs?

>>41743403
Eat more and take some dbol

>>41743355
>>41743404
How do you know it's the grip? What gives it away?

>>41743321
So...about 180kg. Thanks, it's going to be a fun ride kek.

>>41743410
Nuckols is a shit bencher and so his program is also shit.

>>41743416
I'm cutting until I'm no longer fat though

>>41743429
Holy shit you can't cut and powerlift and build muscle without drugs.

>>41743419
1. you look dyel
2. you say everything is progressing; squat has great carryover for the deadlift
3. since the squat doesnt work the grip its the only thing that is left out
4. fix: do more upperbody pulling; pendlays, chins etc

>>41743442
should I still deload?

>>41743459
by a few kg maybe

>>41743302
Nah, just be conscious of keeping the load centered/balanced. Maybe toss in some paused squats.

>>41743419
Form is fine and you don't look like you are pushing yourself, so your hamstrings, glutes, erectors and quads aren't an issue.
Bar speed is consistent so this is clearly a submaximal effort.
You pulled the slack on the bar a couple times too many, like you were making sure you griped it correctly.
And finally, you are skinny as shit, which means you are a beginner, yet you browse /plg/, which means you are on SS, which means you are deadlifting once per week, so your grip doesn't get any training.
Switch to Izzy's beginner program (powerlifting to win). His intermediate programs are too complicated and I hate RPE, but his beginner powerlifting program is hands down the most sensible one.

>>41743410
The last week kind of sucks, you don't have to test every month anyway, if the tougher workouts were manageable, add weight to your TM.

>>41743441
But I'm a novice I'm getting stronger

>>41743502
So I'll forever just workout with an inflated max?

>>41743410
lmao you could actually progress on SS with that bench

I benched 255 last time and went back to SS for lulz and im actually adding 2.5lbs on my bench a session

Why are powerlifters so fat and ugly?

>>41743577
No, the last week peak/taper sucks, it's not a good way to actually hit a good max. It's already fairly high intensity, week three is hard as fuck, if you were truly inflating it you'd be missing reps left and right.

Do I need to switch from a beginner routine (currently on SS) to intermediate if I cant always advance the weight every session successfully but am able to add on extra reps?
For example my goal for squat was to do 3x5 at 265 but I was only able to do 3x4. Next session I will be able to do 3x5. This has been happening more and more, so is it time to switch?

>>41743650
I only failed a single set on week three (the last set of say one), so if I should be missing reps a lot, then maybe I just had a shit time peaking, or I was off today?

>>41743736
Day one*

>>41743726
For the time being try overloading only on MF sessions and squat light on Wed

>>41743736
For the third time, the peak, as designed, is shitty, and does not set you up for success. That does not mean you've gotten weaker or haven't gotten stronger.

>>41743747
IS the reasoning behind this to recover more efficiently by lowering the overall intensity?

>>41743826
Lowering total volume and lowering adaptation demand by progressing twice instead of thrice per week

It seems like nobody likes me

>>41744412
I like you. What did you have for lunch today?

>>41744452
Your mom's asshole

>>41744452
That wasn't me ah poo

>>41744484
I mean I know she's Aryan race, but she's also 105 kg at 1.65m... did you even like it?

>>41744591
Gotta boost my testosterone somehow man

>>41744636
If it makes you happy have at it

Posted here a few weeks ago about an issue with my abs
Basically they'd keep getting strained whenever I trained them and they'd be strained for several days after as we as I wouldn't be able to sit-up when laying on my back.

Well I fixed the issue

Let me know if you wanna known how to fix it

>>41744954
Are you telling me you have one weird tip to get rid of ab doms?

>>41744967
Chiropractors HATE him!

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>be fat
>cutting down
>can see slight shadow of abs in the gym locker room mirror (because of lighting)
>first time seeing abs ever
>still spare tire

Weird.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

Does anyone have a copy of the Lilliebridge Method ebook? I didn't see it in the dropbox.

>>41745562
TLDR
>lift with dad
>pop orals like tic tacs
>listen to your designated PR song
>try really hard

>>41743231
You need to get lower in the hole and get your shoulders even with the bar, You're over extending.

>>41745588
anybody have the dietmar train every lift every day program for natural athletes google spreadsheet link

>>41745618
does anybody have a graph of an emg showing empirically why benchpress is good enough to build arm size and that you dont even need curls

>>41745644
\no i dont

>>41743231
You could use glute stronkgth. Lower back loses integrity slightly on the second rep. You do well of pushing the hips and flexing glutes at the top but it looks like more is needed.

https://www.t-nation.com/training/bulgarian-split-squats

Bulgarian Split Squats or any lunge will really help you feel your glutes. This article is okay. Most T Nation shit is pretty meme-core and rambly but it suggests good auxillary lifts to strengthen yourself into it.

Dont go super far out. Put your foot on a bench and hop out until your quads are parallel. Dont need to go knee-to-floor either. Just close to it. Start with like a 10 or 20lb kettlebell. Do it once a week and you'll be able to add 5-10 pounds a week to the lift assuming ur eating right.

>>41745614
You dont start the deadlift from a down position. Your ass should be as high as possible.

>>41745644
Haha you sound like Trappy right now! Ever put anything in your butthole?

>>41745662
Aw lookey hes asking himself qwestions

>>41745644
>electomyography
>implying its ever been a legitimate characterization for making such conclusions.
>Trusting a graph just because it's peer-reviewed research.

Take a guess how I know you're a faggot.

>>41745752
Kill yourself.

r8 my texas method fun template i'll run in summer
>week 1
>mon
bench 5x5
klokov press 5x3
french press
lateral raises + face pulls
curls(???)
>tues
squat 5x5
clean 5x3
sgdl 5x1-3
seated gm 3x10
chins 3x10
>thurs
bench singles
press rep max
dips
lat raises + face pulls
curls (????)
>fri
squat rep max OR heavy singles
deadlift max OR heavy singles
back extensions
chins
>week 2
>mon
press 5x5
bench variation
french press
lat raises + face pulls
>tues
squat 5x5
snatch doubles
opposite stance deadlift
seated GM
chins
>thurs
press singles
bench rep max
dips
lat raises + face pulls
curls (????)
>fri
squat rep max OR heavy singles
deadlift rep max OR heavy singles
back extensions
chins

also probably throw in abs here and there

>>41745785
Sweet summer child doesnt know how to deadlift.

>>41745752
>Your ass should be as high as possible

Yeah if you're a leglet with no hamstring/glute strength

>>41746306
REEEEEEEEEEEEEE

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Isley should pull a Leeman and runaway to Cambodia and document his daily life. I'd watch that wanker stumble around town gawking at ladyboys.

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>>41746662
Tfw Isley will never make YouTube videos again

Is it a bad idea to just run sheiko 37v2 intermediate medium load indefinity, adding 2.5 kg after each cycle until I cant keep up? Or do I need to also add the other cycles?

Bench and squat have been murdering my wrists lately

I should be getting wrist wraps right?

Competition day today lads. Wish me luck!

>>41747420
Good luck senpai. Go smash it.

>>41747210

If squats hurt your wrists, you are doing it wrong.

>>41747486
We'll I think bench is making them sore then any pressure during squats can be shitty

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I wish i was a fucking manlet muscledwarf REEEEEEEEEEEEEEEEEEE

Can I make decent gains doing low intensity deadlifts for high reps? (6-12 reps)

My deadlift form isn't all that great and I do squats n deads on the same day.

Maybe I should look up dietmar or something?

>>41747549
jesus fucking christ, what is he, 5'0?

my friend had a 5'3 football coach who could rep 450 on bench like it was nothing

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>>41747599
Dunno. He's a short lad

>>41747096
I'd probably run a test week after each cycle.
So you can get a better look at your strength gain.

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For anyone interested, Bakkelund's weekly layout as of February 2014 was
>Monday
"regular" squat, medium grip bench press with slow eccentric and concentric, and "regular" deaflit.
>Tuesday
Paused squat to box, CGBP with slow eccentric and concentric, deficit conventional deadlift with slow eccentric and concentric.
>Wednesday
Paused squat with 3-4 sec eccentric, board press with medium grip width, and sumo deadlift.
>Thursday
Paused front squat, board press supersettet with CGBP and SLDL.
>Friday
Squat with wraps, board press with slow eccentric, deficit semi-sumo, and SLDL.
>Accessory lifts
Every session. Accessories include OHP, different rows, triceps, trapz, biceps. Rows up to 5x/week depending on the circumstances. 4-7 sets of rows, 3-5 sets triceps/biceps, 6-7 sets OHP and trapz.

I assume the regular squats are HB and Tue/Wed/Fri squats are LB. The exercise selection is a consequence of being an equipped lifter, but it showcases Dietmar's tendency to have exercise variation in both 3x/week and 5x/week programs. Some anons seem to consider higher frequency than what most programs are based on, and this might inspire your own design.

who did a 20 rep squats programme? thoughts?

>>41747952

LOOK at that fucking oompa loompas right hand pink and ring fingers... That's such shit grip strength...

Dudes only able to pull that much with straps

>GG stronk smurf

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What do you guys think about this programming?
My main goal right now is to build more upper body muscle, while slowly increasing bench weight.

Nuckols 3x int med for bench sets

Day1:
Bench
DB row
CGBP
Curl
Dips (high rep bw)

Day 2:
Bench
tricep pushdown, 20-30 rep sets, low weight

Day 3:
Bench
Weighted Chin-ups
Incline Bench
Weighted dips, lower reps
Curls

Anything you guys would change or do different? Will this work to put on upper body mass?

>>41747965

Ya missed squats and deads... no good looking like an upside down triangle

>>41747952
Is that Wilks in the pink shirt in the back there?

/owg/ is dead and you're the only strong guys on the board so I hope I can get advice

I'm learning to clean right now, no snatches or jerks yet. I'm doing something along the lines of a Dan John starting thing.

MWF
10x1 clean
3x5 squat
3x5 press/bench

My technique isn't good enough for heavy pulls yet and cleans aren't of enough weight for posterior chain development. Is it worth adding RDLs or something on a couple days?

>>41747980
I am doing squats and deads 2x/week, don't worry. I just wanted feedback on my upperbody programming, so I didn't post squat and deadlift.

>>41748111
Deadlifts and any variation of them have very good carryover to cleans. Since you aren't cleaning heavy yet, they probably won't interfere with your training anyway. So it sounds like a good idea to me.

>>41748111

>My technique isn't good enough for heavy pulls yet

You mean deadlifts? The best solution to learn how to deadlift is learning deadlifts.

Usually one learns deadlifts first, and then uses that pulling strength to learn cleans more easily.

>>41748182
He means heavy olympic pulls.

I'm going to start a powerlifting federation that excludes
>sumo
>low bar
>excessive arch
Waddya think?

>>41748281
Mark Rippetoe is doing that

>>41748283

>Rippetoe
>Banning low bar

U wot

>>41746306
higher starting position uses more hamstrings/glutes, mate...

>>41748283
i heard there will be a 4th lift : chugging a gallon of milk

>>41743197
when was your last deload? Overtrained your erectors maybe?

>>41743788
hmm was thinking of starting cuckols int high what do you recommend in stead

>>41743410
inflate your max on the first two days of the week by about 5 kg

Why don't niggers ever do well in power lifting?

>>41748409
Hoooly shit my man, you need to take the time to read the responses to you. The volume in the program is most likely sufficient to drive monthly progress for you. The taper/test portion is poorly designed. Do something else instead of a max, or just to the AMRAP and add five or ten pounds even if you don't necessarily get the prescribed reps. It's an overall good program that will push your bench up but the last week is poorly laid out to get you into a peaked condition with minimized fatigue. Assuming you're nowhere near a meet, this is perfectly okay.

>>41745827
It's ok

>>41747952
This guy can't be taller than 5'4"

>>41748722
Hnm ok thanks btw im not the other dude

Do i still only add 5-10 lbs if im rebuilding strength?

My best bench was 280 last year but its doo doo now (prob could hit 225 a couple reps but also at 20 lbs BW) because of le depression and no sleep or food and ive been lifting sporadically but i will try very very hard this summer and beyond.

>>41748865
20 lbs lighter BW

>>41748722
Whats a good thing to do instead of a max on the last week?
whats more suitable, high rep sets or low rep sets?

>>41743410
>>41748409
>>41748865
Have any of you done the program as prescribed at least once? Please do. Just start with doing the program, and change stuff after you know the program.
>>41748896
If your AMRAP performance gives you reason to believe your max has increased substantially more than 5kgs, yes. Still, your max is what, 20kgs lower than last year, and you've lost 10kg BW from no sleeping and no food and sporadic lifting, which means you have less muscle mass than you did back then. Rebuilding strength is easier than building it in the first place, but I wouldn't overestimate the potential for rebuilding. Progress at the rate you progress, don't force it because you under different circumstances were stronger.

>>41746662
That would be so fucking perfect
>>41746785
I Know. Instead we get boring cunts like chewning. Isleys ipf and lolfed drug ramblings are prime material for YouTube, like a powerlifting version of Nick's strength and power or whatever it is called

8========D ~~~~~~ O:

What you guys think of dumbell/barbell complex as conditioning

my current id lower body day look like

squat 5rm
deadlift 5rm
row 3x10
dumbell complex 7x emom

5x dl
5x push press
5x squat

What do you guy think of push-ups and sit-ups?

They feel good to do

>>41749354

push ups are fine, but why the fuck you want to do sit-ups, is powerlifting not enough hip flexor movements for you?

>>41747965
No rate of progression so this is a workout not programming. No way for me to rate it

>>41749365
Don't tell me what not to do kid

>>41749378

he literally said 3x int med nucklos which is programmed in 28 programs idiot

>>41748598
Ray williams, larry wheels, kim walford, kevin oak and many others would beg to differ

>>41749388

natty proffesor guy too
>>41749381
do something about it tough guy

Im home alone and taking a fat shit and it sounds like someone's just broken in downstairs

FML

the Norman khan I had was quite good today it all just slid out at once in a big pile because of how soft the Khan was

>>41749489
I'm taking a Norman Kahn right now would you like to see?

>>41749478
You mean you're taking a fat Norman Khan?

So Texas Method is supposedly a "young mans program" for people under the age of 30 years old.

What are your thoughts on this?

>>41749495
Does it someone sound like thy broke into your house

>>41749504
Because its to though for people over 30.

>>41749378
As the other anon said, I do nuckols for Bench progression.
The question I have is wether this excercise selection is good for building upper body mass. I would do varying set and rep schemes for the accessories

>>41749513
It's not "too tough" for people over 30, it's that they may not progress fast enough for it.

>>41749504
If you're NEET then age is way less important. Sure you might have a little less test to recover, but you have all the time in the world.

what are your guys' thoughts on using jefferson deadlifts to correct imbalanced hips? i've had unbalanced traps for a long time, and after watching a memedestiny video i figured i should possibly give it a try. i did some quick testing based on glute iso strength, and my left glute is pretty noticeably weaker.
>tl;dr right glute is stronger than left and left trap is bigger than right. how should i go about correcting this?

>>41749513

dude is 35 https://www.instagram.com/anestistsapakidis/

one of most sucessful tm users i ever saw

I just passed my technician and general exam so I'm officially an amateur powerlifter!

>>41749548
I'd much rather fix imbalanced hips with unilateral exercises such as split squats and single-leg glute bridges. I don't know about the trap imbalance, but it might sort itself out if you get your hip strength balanced.

Since we're on the subject, how do I even out my pecs? My right pec is noticeably smaller than my left, so much so that I am scared it could be poland syndrome, because the shape is very odd too.

>>41749580
lmao @ is overhead press technique

>>41749666
High-volume dumbbell work

But nobody cares if your titties are crooked as long as it doesn't affect your strength

>>41749685
It's literally fine you faggot

>>41749688
Alright, thanks. I don't care about how it looks, but it feels fucked.

>>41748976
Thx dude

That's it. I'm replacing deadlifts with power cleans. Fuck deadlifts

Would i be able to make progress on it if I just squat and PC in training and start deadlifting about 6 weeks b4 a meet?

>>41743231

Undeveloped muscle, keep at it & consistently work on your form as you'll eventually get better

>>41749767
If your squat is still going up then your deadlift will probably move as well. Don't be a little whiny bitch though if you're deadlift doesn't live up to your expectations. If you hate it you should do it more until you love it

>>41749817
>you're deadlift

>>41749906
You're such a father figure around here. Thank you for your guidance

Why the fuck is sumo even allowed? And that retarded bench arch

This sport is an absolute joke

>>41750246
lol kys

>>41749817
I got my squat from 130kg X5 to 180x5 during which time my deadlift actually regressed despite proper programming

>>41750246
Please call it a hobby. Thank you.

>>41750268
Were you too tired to deadlift properly

>>41750268
>x5
TM?

>>41750246
Better question: Why is a pause required during the bench and not the squat?

Hey lads, I'm gonna do deload week next week, but the thing is I've never done one. Are there any general guidelines? I was just planning on doing some fun lifts I normally can't do because I'm too tired or lack time, like front squats instead of back squats and cleans instead of deadlifts. Is that ok? Or should I just do what I normally do, but lower the volume and intensity.

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Is there any "queues" to fix hips rising too early on deadlifts? I am a long legged skeleton with a 120kg deadlift and 75kg squat (5 reps for both).

>>41750468
Yes. Don't lift your ass, lift with your ass.

>>41750385
Probably so you don't crack your sternum or ribs by using your chest as a trampoline.

>>41750468
The word is cue, and you might be setting up with your hips too low. Can't tell unless you post a video of your form.

>>41750492
So you're saying the squat should have a pause as well

>>41750499
No, because you won't get injured by bouncing off your calves, if you even squat that low

>>41750499

nobody goes that low anyway so most people squat down pretty controlled

>>41750492
Yeah cue, here is a video of 110kg but 120 is pretty much the same, I can't "feel" it when I'm doing it though even thogh I try to fix it conciously

https://youtu.be/_HiWPkJGiyY?t=26

>>41750436
Generally just do less volume and less intensity. I'd say do no more than half of your normal amount of sets, don't go above 80%, and don't go above RPE7.
Nothing wrong with variations, just don't go too heavy.

>>41750551
Put your elbows in your back pockets. Needs more lats.

Improve your flexibility and bracing.

>>41750600
Thanks laddie, that was what I was kinda thinking about.

>strained biceps by squatting
>at a rave
>pushing people around really aggriviates it

Damn , that shit hurts like shit

>>41751463
Oh man that's sick Bro LOL

I no how u feel

>>41751496
Do you though?

pete rubish just pulled 1005 on instagram live
where is your God now ?

>>41752109

Sweet! Video?

i was at a meet today and i think i saw a plg autist bomb his deadlift lmao

>>41752577
How did you know he was plg

>>41752577
seen some vids on here. also he fits the 4chan stereotype

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blusoes yhr weed smoker..

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god i lov ro.smoke weed...

>>41753157
You look fat as fuk

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What weight class should someone like me compete in?

I almost have a 135lb pendlay row for reps.

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>>41753173
not true at all

>>41753211
FTM?

>>41753211
unironically DYEL?

>>41753179
ask coach trappy

>>41753179
Well?

>they squat other way than rippetoe teaches

are you guys even trying to get strong?

>>41753411
Where is (s)he?

>>41753417
Suicide.

How do these deadlifts look?
455x2:

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

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>learning how to do my own programming
>had a really good training cycle, PRs on all lifts while cutting
>completely botched the next one, unlikely to hit PRs on anything
>not sure if I'm even going to bother with the mock meet I was going to do
>mfw three months of training not leading to any 1RM PRs

It feels bad to be one of those people who needs to learn by experience.

>>41753463
good except youre hyperextending your back

>>41753463

i like them

>>41753463
I personally don't see anything weong with it.

If you pushed your shins back any more then you'll be starting with your hips almost level with your back. If you try to lower your hips while maintaining knee and shoulder position, with respect to the bar, you'll probably start rounding to a concerning degree at the bottom.

Good, even lock out

>>41753488
>>41753496
>>41753506
Alright thank y'all!

Lads watch this
>>>/wzg/1731523

Specifically Alex

>>41753179
What weight are you now? How tall are you?

I just had unprotected sex with Sean's dad outside Ontario Brothel house

Ama

>>41753867
this is a lie

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>tfw fell off teh home pull up bar
ow mine knee

>tfw jerked the big jerk today and ow mine lower back

I can't even stay standing for more than 10 hours without my lower back starting to really ache.
What the fuck can I do?

I just wanted to say

thank u o great mark rippetoe

File: eJwFwVEOgyAMANC7cABaW2XM2xBskEQtod3XsrvvvW_4zCvs4XQftgMc3arOI5rrLE1iU22XlNEtVr2huJd63vK4AXFixsT5TcQbJmSgjMuKuKYX0cYLU4bZxxBXieNp4fcHJmcjFg.png (63KB, 237x299px) Image search: [Google]

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HIPPPPPPP DRAAAAHVEEEEEEEEEEEEEEEEEEEEEEEE

>>41753932
Probably apt.

the consensus for fixi that, mobilize hips, and strengthen hams and glutes and try to minimize quad dominance. Though I really hope you're not just standing still for 10 hours at a time

>>41754086
I've never understood what hip dhrave is. Some people describe it as pushing your hips forward, others describe it as pushing your hips up.

>>41754153

RIPPETOE FUCKING HAATES HIPS FOWARD REEEEEEEEEEEEEEEEEEEE

ITS HIPS UP

>>41754173
>Squatting with hips up
Have fun with your good-morning squats

>>41753904
Is it a lie because your dad is gone far, far away?

>>41754153
It's pushing your hips up and forward. Think of how your hips feel in the lockout of the deadlift, that's what you're trying to achieve by hip driving.

>>41754153
Hip drive is most effective in low bar squatting. The intent of low bar is simulate a deadlift and activate as many muscles as possible. It mimicks the mechanic of a deadlift in which you drive your hips forward, and as a result, upwards as well. If you're going ATG high bar, this doesnt really apply as much since the main function of the glutes is to push hips forward. You just go up and down in a high bar squat so its less glute dominant.

You'll definitely be able to feel the hip drive more if you are low bar squatting and almost think of it as a deadlift-squat hybrid.

>>41754176

https://www.youtube.com/watch?v=2cOjfJFW4_A

yea look how awful his good morning squat is lmao

>>41754224

klokov teaches sit back with highbar

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

>>41754246

What kind of fucking retard maxes with 320kg OUTSIDE of the rack?

>>41749699
It's figuratively garbage, though.

>>41754276

seba never squats in the rack, he preffers to dump the bar

https://www.youtube.com/watch?v=ko7irzQmcaQ

>>41754246
You don't need good form when you're on enough gear. Also borderline shallow

See also: Natty Norton

oh no currently as I type this literal fucking DIRREAHA is spraying out of MY ASSHOLE

What the fuck has caused this DIRREAHA enduced Norman Khan

Fucking hell it even SMELLS like his home country India

Yuck

>>41754246
this squat wasnt even that bad and it certainly wasnt a good morning squat you fucking neanderthal faggot fuck kill yourself

>>41754771

sean you understand that I said that thing ironically pointing that hiph drahve wont you good morning your squat, right?

>>41754800
No I didnt understand that maybe you should have made a vocaroo of what you said so that I could have heard the sarcasm in your voice as text didnt quite have the same effect now did it

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>>41754836
Maybe you should make a vocaroo pretending to be your father telling you how proud of you is of your fart recordings and of your daily shit blog

About to start running natty Nuckols' 2x squat and bench int. with a diddly day somewhere, opinions?

>>41754946
http://vocaroo.com/i/s08I6h6lzBaG
http://vocaroo.com/i/s0BMumEo1qcy
http://vocaroo.com/i/s1rL4g02YtOn
http://vocaroo.com/i/s1gJBms4Dkwm

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>>41755085
Son, here is my favorite picture of you and me.

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What does my future look like in powerlifting with these stats at 171lbs?

>>41755213
Looks like shit

>>41755245
Fuck you normie

>>41755261
I'm a chad not a normie

>>41755187
HOLY SHIT BTFO

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>>41755267
f-fuck you evil Chad

>>41755187
wOW sean nowhere to be found

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Guys how do i achieve this? Is he on gear?

>>41756130
no shit he's on gear you stupid faggot

>>41756163
Oh.

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Is powerlifting actually just inevitable injury - the sport?

>>41756398
Yes

>>41756398
Every sport is eventual injury: the sport.

>>41756410
Not when the athlete is 22 or however old Jesse Norris is

You lads got any experience with nuckols 3x int med bench?

1RM is about 120kg and I'm looking to increase this

>>41756418
Fuck that

Are you aware of the amount of athletes that throw in the towel in their mid twenties?

>>41756418
Seriously? Wrecked shoulders, knees, backs, etc. are common at any mid to high level competitive sport.

>>41756424
I liked it, make sure to add some accessories in, but don't overdo them.

>>41756398
WHAT

NOOOOOOOOOOOOOOOOOOOO

[Spoiler]Is Jesse kill?[/spoiler]

>>41756437
No I'm not aware how many? I can't really think of any high profile athletes in professional sports that injure out in their early 20s

Obviously a bunch of scrubs never even make it to the pros for whatever reason but I'm talking about elites like Jesse would be considered for powerlifting

It would be like mike trout having to quit baseball right now because of an injury. Totally unheard of

>>41756453
Yes.

When the definition of talent cuck can't even keep in the sport why should anyone else bother

>>41756465
Lol.

If you dont like lifting, just stay home.

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I mean Jesse could just heal up, blast test, and go to the USPA right?

>>41754224
This is about as good an explanation as you'll get on /fit/

Tip: read SS. Linguistically, there's no better explanation of low bar squats, period.

If you've read it already, watch vids and compare them to vids of yourself

If you still don't get it, practice in the weight room

Pete Rubish has such a nice voice OuO

[spoiler]no homo[/spoiler]

>>41756487
Spoken like someone who has been doing this for 6 months

Your day is coming too friend

>>41756543
No?

Been lifting for 11 years. A few minor strains. Gotta know your body, bro.

>>41756457
>Unheard of
Guess why.

>>41756549
>gotta know your body

Lol please tell that to Jesse Norris. Are you just a weak as fuck gde or....?

>>41756558
Roids?

>>41756568
I take breaks. Progress slowly. Take offseasons.

>>41756163
Honestly sean, do you miss trappy-chan as much as I do?

>>41756600
No i exposed him why would I , no one gets passed the #profiler

>>41756692
i know you miss her stop lying

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>>41743231
watch video about how to deadlift with george leeman, should help

specifically getting into position thing


can someone rate my 4pl8 sumo?
>straps
yeah i know. I can hold 4plates double overhand for a short while, and i dont want to smash plates right next to my feet

i avoid mixed grip because of imbalance i have

is 190kg sumo dl good progress? i lift for 8~ months and weight 95kg, 187cm tall

>>41757903
forgot link lul
https://youtu.be/TtTUeHMfbUA

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I'm unironically buying a rat to see how strong I can make it

https://www.youtube.com/watch?v=4XBXUlvpeh4

>>41756398
reminder to decompress your spine after every. single. training

this guy has a very bad case of compressed spine going on

>>41754224
>he thinks lowbar activates more muscles than highbar

>>41757998
Of course it does that's why you lift more with lowbar.

Got molested by a gang of women telling me how hot my ass was, is this what rippletoe intended?

>>41756398
isnt left side posterior pelvic tilt tho

>>41758032
except it doesnt its simply a mechanic advantage that allows more

its like saying sumo activates more muscles than conventional when in truth it activates less

>>41758070
you are making it

>>41758088
Almost everyone gets a noticeable boost from switching to lowbar while far from everyone can even pull their max if they switch to sumo. It's not comparable.

>>41758088
[citation needed]

what changes is moment arms and stress on certain muscles like quads and adductors in correlation to posterior chain stress

and it depends further down in individual proportions

>>41758106
you are avoiding my point

you are saying becuz it allows for more weight it must activate more muscles which is simply flawed logic

>>41757967
How would one do that?
An scientific evidence that it has and use?

>>41758106
sumo is unironically more technical

its not as simple as comparing relative strength, you also need to compare proficiency at said lift

>>41758118
have you been living under a rock

reverse hypers are activate decompression
just relaxed hanging is passive decompression

do reverse hypers on training days and relaxed hanging every single day if you take your health seriously

>>41743231

UP!

>>41758127
Did any powerlifter / coach ever talk about it somewhere?

>>41758111
>what changes is moment arms
Do you even know what mechanical advantage means, because it means that

>muh posterior chain activated more
Biggest meme ever. Unless you squat lowbar more hip dominant compared to highbar it shouldnt make a difference

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What do ya'll think about joining a gym specifically for Power lifting? I have a few pros on cons for the gym in pic but I'm wondering if anyone switched from shitty 24 hour, crunch, or Planet Fitness and noticed a change in attitude/lifts.

Pros
-I feel like there's more knowledge and people are more willing to help
-No bullshit
-No people working biceps on a fucking squat rack.
-Better equipment

Cons
-More expensive, $60 a month
-35 miles away, lot of gas gonna be used
-I'm fucking tiny compared to the people that use this gym

Halp /fit/. I'm military so I can stick to the free gym on base but it gets old being surrounded by motards 24/7

>>41758137
Are you a fucking retard its so well known its basicly common knowledge now

What happens when you put weight on yoru spine, your spine compresses. Now what happens when you hang on to a bar relaxed, your bodyweight decompresses your spine. Regular hangs do it slower, if you can do upside down hanging do them instead those are better

For the reverse hypers go to youtube tick in 'louie simmons revere hypers' the dude had several herniated discs in his back cured it with just decompression

>>41758156
Changing to a strength club is one of the best investments you can make, simply because they a) tend to have competition standard equipment and b) there is a lot of knowledge in the club, the environment is so much better than in a normal gym and it fosters good lifters in a way that a chain gym never can do.

>>41758159
Literally 1% in this thread does it - i feel like you are trolling.

I'll do it anyway because it barely takes time and is worth trying out.

>>41758156
A mate I know from the casual gym I go to is opening a powerlifting/strongman/weightlifter gym apparently.
He literally put all the nicest shit you can want and think of in there for all 3 types of lifting.

I think I will go there once it's opened - looking forward to leaving this 24cm thin bench behind and going to a 30cm. I think my bench will feel a lot more stable.

>>41758207
>Literally 1% in this thread does it - i feel like you are trolling.
>nobody itt does it so it must be a troll
stop being a fucking sheep ask anyone in this thread and the'll agree. They dont do it because they dont care enough

just do your fucking decompression work you'll thank me when you stay injury free while you see your friends fuck up their back.
watch this vid
>https://www.youtube.com/watch?v=j0zjMFNjC4M

>>41758196
>>41758196

I'm going to try it for a month and come back with some results/opinions.

>>41758210
>>41758210
Where you located?

>>41758222
Germany.
Powerlifting gyms here are almost non existing and the only ones that do exist belong to some club.

It's actually a really smart idea of him to open that gym, it's a real niche.
Let's just hope he will find enough people that appriciate the proper equipment he bought.
Apparently he order hammer strength from the USA too because those from Germany suck ass.
Pretty huge investment, really hope it pays out for him.

>>41758229
same shit in netherlands
there are some clubs but closest one is like 70km away

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>tfw my shit gym just upgraded with a massive amount of eleiko equipment

das it mane. das it.

>>41758483
Holy shit we go to the same gym. If I ever see you you're gonna get fucked up buddy.

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>>41758507
watch what u say fAm pic related it me

How do I fix quad imbalance? My right quad is noticeably bigger than my left. My left leg is also lagging during squats and my right has to compensate

>>41758566
JeBBerson Deadlifts

Dead general

Can we all agree to just stop posting here now? Its kinda bumming me out, its like watching your dying fathers relative's trying "alternate medicine" to stop his cancer.

>>41758682

It's fine, calm your shit just because there aren't half a dozen threads a day doesn't mean it's a dead general.

>>41743231
GROW GROW GROW

How would you go around developing all aspects of strong back/upper back/rear delts and row/pullup as a main goal?

If I'm not competeting, surely I can focus on whatever I like to do but I don't know how to since most of the stuff I see is made for powerlifting and big three. All of the back work I ever do is just to assist in the lifts rather than the other way around.

>>41758818

Weighted Chinups
Snatch Grip Deadlift
Seal Rows

>>41758914
Should they still be treated the same? Sorry if it sounds stupid but I can't find any material to read about back. Like most of the time back is my last movement of the day.

Should I be doing like more volume or more back movements? Imagine there was a competition purely for back, how would I approach it?

>>41758970

I would approach it pretty much the same in regards to volume.

>>41750468
same here, long limbs, short torso, 200kg deadlift, 120kg squat paused

focus on keeping the back angle consistent from the start until the bar goes over your knees and then squeeze them glutes, squeeze them hard, and when you're upright the rep is done

Any tips for improvised blister band-aids on a heel? I have band-aid tape, but it'll probably wear off as soon as I start sweating.

>>41758682
It's great, tho.

>>41759083
>>41759083
>>41759083

Freshly baked, post while it's still hot.

Redpill me on what are best choices for flat squats shoes?

>>41749541
so what do you advise for that population?

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>>41759650

>>41758156
>Commuting 35 miles to the gym both ways for every single workout

Sounds like hell

>>41746306
Way to out yourself for knowing absolutely fucking nothing.

>>41743231
Maybe try starting with your shoulders further forward. Your arms shouldn't be strait down. Look at oly lifters doing snatches; the arms don't go straight down, they actually go back towards the bar. You might not be involving your lats enough, which will prevent the proper stresses that your body needs to adapt to.

Correct hip starting position is different for everyone. We all have different leverages. Find what works best for you.

>>41761432
Gee real helpful advice

>>41761456
Right. Cause saying "put your hips in x starting position or literally kys xD", as is being espoused itt, is so much better.