/PLG/ - Powerlifting General

I got catfished into sending this tranny my dick and he only gave it a 5/10
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>41807128
Have you considered getting a better dick?

>>41807128
If you can't beat them, join them. I'm sure your lifts are shit anyways.

>>41807141
>>41807142
My lowest rating before that was a 9 but now my confidence is shattered

Why would a tranny do this

Reminder that Panzer has teeny tiny little lifts

Reminder that if you are a genetic dead end who hates getting under heavy weights, you should just lift to better yourself and not autstically pursue powerlifting.

File: maxresdefault (1).jpg (86KB, 1280x720px) Image search: [Google]

86KB, 1280x720px

Heard about rounded back good mornings today
Thoughts?
Idea is to train your body for if you ever have to lift something you can't deadlift because of it's form

>>41807352
It would be very functional, but not worth the energy or injury risk. Plus, it would have little carryover to the deadlift, unless you pull shitty.

File: 02c5cce4edb3e65584ff1d914ec2190a.jpg (24KB, 460x305px) Image search: [Google]

24KB, 460x305px

https://www.instagram.com/p/BVTdEHKh-e5/

Missed 930 for the tomato. Is he natty?

I saw someone selling a pair of SBD knee sleeves. He says they were never used because they were too small to get on. Should I go for it? I'll save about $40 compared to buying new.

>>41808090
Yes you should. Sleeves are overpriced as fuck.

For that price, get them.

Uni cafeteria is closed for the summer, what are your guys' favourite easy, cheap, and bulk friendly meals? Also, preferable quick to make/can make in bulk.

I've been eating a lot of carbonara the past week but it's getting old. Also made some chili.

>>41808212
Ok. Thanks.

File: frog_butterfly.gif (457KB, 512x288px) Image search: [Google]

457KB, 512x288px

who here /gde/

>>41808437
Training for a year and 3 months
>157,5kg diddly for 5

My mate who's trained for a month without eating and sleeping
>97,5kg diddly for 5

End me now plz

>>41808284
"Burrito's"
Quotation marks because I butcher the recipe. I cook a few challots and 1 bell pepper (both diced finely) in a frying pan until starting to turn brown, then I add ~400-500g mince, spices (paprika, salt, pepper, some herbs like oregano or basil), when that's all done I crack 4 eggs into the pan and mix it all up.
After that I lay out 6 tortilla wraps, put some cheese on, divide the contents of the pan onto the 6 tortillas, add some more cheese, roll em all up and wrap in aluminium foil. Store in fridge, 6 snacks with barely any effort.

I also prep nasi for the entire week but that requires a lot more work (cutting a ton of vegetables, cooking everything requires multiple pans and multiple batches of chicken because it's too much all at once).

Another nice little snack is a mug cake:
Into a mug, scoop 4 tablespoons of flour, 3 tablespoons of sugar, 2 tablespoons of coco powder, half a teaspoon of baking powder, 1 tablespoon of oil and 3 tablespoons of milk. Mix everything well. If shit gets too sticky/bulky and not runny enough, add more milk. Throw this in the microwave for 1:00 to 2:30 depending on the selected power. Nice little snack with less than 30sec prep time. If it's too little, just scale up the ingredients.

what is considered a good wilks score nowadays if one isnt roiding

>>41808521
550

>>41808521
Entry level: 300
Starting to get some experience but still intermediate: 350
Good wilks for average joe lifting for many years: 400
Talentchad that lifts for fun: 425
Talentchad that lifts srs to be good at powerlifting for a good number of years: 450 (pretty much impossible for average joes)
Talentchad at elite lvl: anything above this.
500+ is for freaks
600 is for roiding 4'10 Russian midgets with no ROM

>>41808495
You don't want to brown shallots, this causes them to release a bitter chemical. You want to sweat shallots, lower heat for longer time. generally you'd add them later instead of first

>>41808566
I should have used a different term, I didn't mean to convey "sear" like you'd brown meat before making a stew or something.
I do mean low heat and toss them around to get them a little bit of colour.

File: frog_cry.jpg (22KB, 300x194px) Image search: [Google]

22KB, 300x194px

>>41808462
mate
https://discord.gg/WScju

Is Panzer an ENTP

File: Nuzhno_vino.jpg (304KB, 2190x1200px) Image search: [Google]

304KB, 2190x1200px

>>41807352
I actually do them for warmups. Never more than a 25 lb plate on each side though, but it makes my spine feel much better in the mornings

>used fake email for discord
>IP changed since last logging in
>can't login unless I verify IP from email
>email is like [email protected]
>can't log back in

JUST

File: 1496244227543.jpg (182KB, 1080x1349px) Image search: [Google]

182KB, 1080x1349px

>>41808672
>Is Panzer an ENTP
No, he's a DYEL.

>>41808672
hmm.. maybe. INTP here, whats yours?

>>41809010
ENFP/ENTP mix but I'm not a bully like panzie

>>41807352
chinks do these all the time

https://www.youtube.com/watch?v=oU5xg3uCVnc

>>41808938
how do I get a gf like this?

>>41809362
hang out at a degen party until one bops your nose

>>41808284
$5 grocery store roast chickens
Garbanzo beans
Oats

>>41809377
>$5 grocery store roast chickens
so happy I don't live in a shit country that churns out shit meat for cheap

>>41809327
>deficit snatch-grip round back deadlift
I thought this wasnt supposed to be a good idea?

>>41809400
grocery stores lose money on full cooked chickens
they use them for the smell

>>41809496
citation needed

>>41809692
oslo

File: dopeway.png (487KB, 484x586px) Image search: [Google]

487KB, 484x586px

>>41809692
>norja

>>41809708
>>41809718
Wrong thread, sorry.

>>41807110
Tough Mudder next weekend lads

>Diddly day
>Heavy sets feel like nothing
>Back off sets feel unbelievably hard

Fuark

>>41808090
That's pretty cheap for SBDs but for trenning purposes why not just get a pair of $15 Hookgrips?

I've lost almost 10kg 8 weeks, maybe more now.

>Bench has gone up 2.5kilo
>Deadlift has decreased 20 fuggin kilo
>Squat about the same
>legs look weirdly tiny compared to my back?
>train arms all the time but they seem to be getting smoller
>not even that lean
>worst of all I've been lifting once or twice a week if I'm lucky

This is the worst and I don't know what the heck to do

>>41809812
how big were you to begin with, and how the FUCK is your bench going UP? You shouldn't be losing more than 1% of your bodyweight a week, but considering this is plg you might have been a fat fuck 120.

>>41809833
From 97kg to 88kg. 8 weeks was a bit of a projection, could be up to 12 by now, I've been so on and off with this cut I don't actually know lmao
Idk why my bench is going up, but I'm not unhappy about it, not one bit.

I am super unhappy about my deadlift because they're hard enough already ;-; and my slowest lift to progress

>>41809400
It's literally a whole chicken, what makes it shit?

>>41809464
It's not.

t. 2016 Project Momentum casualty

>>41809795
>volume deadlifts

Wew. Drop weight waaay down and do a variant instead.

>>41809850
Your deadlift will probably jump back up when you get back to eating normally

I hate pause squats but I can't deny their effectiveness. Has done wonders for my skwaat in so many ways.

>>41809918
Maybee

Can you guys answer some questions about the bench? I'm not a PLer but training for general strength/hypertrophy.

I'm 6'1" and have quite long arms. I touch the bar just below my nipple with my lats tight but even still my elbows are behind the bar i.e. flared, although they are directly under my wrists in the correct position.

When I touch the bar lower my elbows are no longer flared but they are also not directly under my wrists any more. The only way I'm able to do the two together is using a closed grip, but given my long arms this makes the ROM incredibly long.

Does any one else know how to fix this while maintaining a manageable grip width?

File: AP1_2217-1024x683.jpg (99KB, 1024x683px) Image search: [Google]

99KB, 1024x683px

Have you ever noticed that when you miss a couple of sessions, your strength drops off? Or on the other side, if you’re hitting big PR’s in training, you can usually expect a big PR in the meet? That’s momentum.
It’s not just training. You see it at meets too. Ever notice how if you miss your opening squat, it’s an uphill battle after that? And show me a guy who is 1 for 3 after squats and I’ll show you a guy who, more often than not, will miss at least one, probably two benches. And if he’s 2 for 6 after the bench, how do you think deadlifting is going to go? On the other hand, if you’re 3 for 3 on squats and benches, then you’re probably in a good place mentally and feeling “on” for the deadlift. -

That’s momentum.

>>41807110

What did that pathetic autist do this time?

https://youtu.be/5QQv8wWXTQw

>>41809868
pumped full of antibiotics and raised in a way that presses prices and disregards health instead of maximizing quality

>>41809937
They're like the best lift, why do you hate them?

>>41809937

Paused squats are objectively the best lift.

>>41810220
Huh? Flaring is fine, as long as your elbows are under the bar, a wide grip and flared elbows are not a problem.

>>41810325
By flared elbows I mean they are behind the bar i.e. between my shoulder and the bar.

File: Screenshot_3.png (332KB, 636x479px) Image search: [Google]

332KB, 636x479px

https://www.youtube.com/watch?v=o25ZfsjLlOs

super rare Isley singing

>>41810220
>>41810325
>>41810359
Because of this I'm very weak coming out of the bottom of the lift after the pause on the chest.

>>41810359
Try widening your grip and see what happens, I bet it'll be more comfortable for your shoulders.

>>41810364
videos blocked on copyright lad

>>41810432
>>41810278

>>41810364
Not rare.

I even asked him to sing this...

File: 1488508256955.webm (427KB, 1280x720px) Image search: [Google]

427KB, 1280x720px

>tfw the sunburn+bacne pain is @RPE11

>>41810423
>>41810423
the wider my grip is the harder it is to achieve both tucked elbows and a straight line between elbows and wrists.

>>41810481
Who told you to tuck your elbows? Gotta run but other people can explain why tucked elbows is not necessarily a good cue for raw bench.

>>41809807
I have Rehbands that are starting to get some wear and tear. I'll probably use those mostly but get the SBDs for heavy days. The best squatter at my gym keeps recommending me to get a pair. Says it gives him like +40lbs on his squat so I'm curious.

>>41810514

>40 lbs on his squat from SBDs

Literally full of shit. They feel super comfy, which may help you squat more just because it feels better, but they don't directly add anything.

>>41809216
ENTPs are known to create chaos just for fun, i.e. the joker

File: tuckingisbad.jpg (104KB, 446x298px) Image search: [Google]

104KB, 446x298px

>>41810498
It seems to be the reason I'm weak off my chest. I'm not sure we both have the same definition of tucked elbows. This picture on the right is an extreme example of what I mean when I saw they're untucked. When I do this they're is still a vertical line from wrist to elbow from the front view.

File: laughinggirls.png (490KB, 449x401px) Image search: [Google]

490KB, 449x401px

>>41810529
>he doesnt wear SBDs 3 sizes too small
>he doesnt need two gym buddies and a bottle of lewb to get his sleeves on

>>41810592

That's not legal in competition, so no.

File: laughinggirls2.png (37KB, 561x432px) Image search: [Google]

37KB, 561x432px

>>41810601
your not allowed to wear undersized sleeves in comp? also

>he competes in the IPF

>>41810653

Mine are undersized.

I'm not allowed to have outside aid in getting them on.

>>41810664
what is you made a device that forced them on? would that count?

what happened to supermang aka patrick easton

>>41810545
Thats why I'm not a complete ENTP. I love fucking with people and messing with stuff but my ENFP side makes me limit that to a level where I'm not actually hurting anybody, just causing minor nuisances sometimes. I feel bad causing legitimate harm to others

File: real american hero.png (1011KB, 877x883px) Image search: [Google]

1011KB, 877x883px

>>41810720

>>41810720
just listening to his "isley isley isley..." vocaroo and literally getting nostalgic of my early dyel /fit/ days

Redpill me on creatine

File: ATP.gif (50KB, 598x370px) Image search: [Google]

50KB, 598x370px

>>41810808
it works

>>41810892
Unless you're the 20% of the population that are non responders. But aside from that it works.

File: 1474216158750.jpg (44KB, 400x400px) Image search: [Google]

44KB, 400x400px

>>41810902
he wanted the red pill

i gave him the red pill

File: 1495295093875.png (30KB, 200x168px) Image search: [Google]

30KB, 200x168px

>>41810892
>>41810902

>tfw it didn't work for me>>41810902

If I cut 2 kilos of fat but gain 2kilos back from water weight from creatine will I be Higher level of strength at lower body fat?

>tfw sub-300 wilks

pls explain how chins/rows carry over to bench

>>41808437
>Lifting 3.5 years
>Squat 255
>Bench 165
>Deadlift 275
>Bw 200
Kill me

File: 1426938253501.jpg (85KB, 804x802px) Image search: [Google]

85KB, 804x802px

>ywn be boardshorts

File: 1475798664686.jpg (65KB, 480x411px) Image search: [Google]

65KB, 480x411px

>>41811392
iktfb

Does anyone know where I can find a template of the training programs the Bulgarian weightlifters ran in the 80s? Just curious what those actually looked like.

>>41808672
i believe he is ISTJ master race

File: 1467768432032.jpg (47KB, 788x773px) Image search: [Google]

47KB, 788x773px

>>41811723
oh god is this coming back

squat every day is in the fancy pancy plg meme collection

https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit?usp%22%20target=%22_blank#gid=0

squat every day is in the dropbox mirror under strength training

also friendly reminder that you have infinite resources available to you in /plg/ with the above link

>>41811917
I have no interest in running it. I hate squats as is. I just wanted to get an idea of the programming and volume those insane Bulgarians were running.

>>41807110
>have sex
>love life
H-hehe ;_;

File: 1497052536466.png (146KB, 671x519px) Image search: [Google]

146KB, 671x519px

>tfw shit tier ISTP autiste
the worst part is the fits of anger all the fuking time

Candito is a literal madman who ever thought that 10 sets of 3 at 80% was a good idea.

>Deadlifts
>Cleans
>Front squats

ow mine hands

>>41812074
Maybe when your eyes grow bigger you'll be able to see the truth

>>41812059
>tfw INTJ autist

I feel like a god damn robot. I'm looking for a job right now and what I've got from a lot of places is "your credentials look great but I don't know if you're the right fit for our company culture". Fuck these extroverted HR people.

>>41812085
Doing my own bastardized combination of Candito and Sheiko, will report back with results in 2 weeks.

>>41812074
That day is like the most fun day of the whole program man

File: allometric scaling.gif (22KB, 300x260px) Image search: [Google]

22KB, 300x260px

>>41812085
fucking kek

>>41812106
I didn't do the Amrap and instead did a single at RPE 8 and did the 10 x 3 at 80% of that single.

File: c1fYHt3.png (92KB, 253x234px) Image search: [Google]

92KB, 253x234px

>>41812085
Look into the light

>>41812116
You monster!

>>41812196
shut up stop tripfagging

>>41812205
GTFO He's the closest thing we have to D cups

>>41812327
G cups, tyvm

>>41812376
More like JEW CUPS

>>41812074
Don't be a pussy

File: 1497241587018m.jpg (70KB, 1024x768px) Image search: [Google]

70KB, 1024x768px

>>41811392

>>41807352
lifting that shit without safety shoes...so american

Hello

>>41812887
How will you ever recover after being blown out for using fake plates

>>41812887
Hi

File: boardie_on_his_feet.webm (2MB, 540x960px) Image search: [Google]

2MB, 540x960px

>>41812918
Hey qt

>>41812911
Don't flatter me so

>>41812933
Mfw a single at like 70% while being peaked looks like no weight.

Really Makes you think hmmmmm

File: 1497429579016.jpg (15KB, 250x329px) Image search: [Google]

15KB, 250x329px

>>41812933
How much dosh you've got so far?

>>41812933
>being so pathetic and desperate for attention that you have to show off with fake weights

>>41809464
probably amazing for the kind of muscular development oly lifters need. pro athletes sacrifice a bit of health and safety for performance

>>41812933
Why did you release it like that?

You have to hold it

>>41812933
How's lifting/life been?

>>41813031
Thanks for the pointer

>>41813039
>life
Great I've got an awesome job lined up

>lifting
Fat but not horribly weak

Officially starting up again

>tfw gde

>>41813637
>tfw looking over the awful progress I've made in the last year

Squat 205 -> 275
Deadlift 255 -> 310
Bench 190 -> 230
OHP 120 -> 145
Weight 178 -> 165

I can't believe that shit took me a whole year. People do that amount of progress at my lifting level in 3-4 months.

Livia?

i wish i lived in anime

File: IMG_4574.jpg (80KB, 622x621px) Image search: [Google]

80KB, 622x621px

>>41807110

Homeboy staff man at the gym told me I can't unload from the power clean lockout with bumper plates because they don't have padding underneath their Astro turf.

I'm sad bros, there's something fun about dropping the barbell after a heavy set of cleans.

Am I a bad person for enjoying this?

>>41813766
>>41813796
Literally who?

>>41814568
a Brazilian trap

>knee hurts
Just.

>>41814584
She looks too young..

>>41814636
That's a man baby

>>41812101
i know that feel :(

>>41812074
it just works

>>41813680

Sure, but they usually GAIN WEIGHT while they do it.

I didn't lift much more than that at a buck sixty-five.

http://www.iwf.net/tokyo_live/

first lift

>>41813883

Change gyms. It'll save your shoulders and back and possibly knees.

File: 315-squat.webm (3MB, 1598x1080px) Image search: [Google]

3MB, 1598x1080px

Can I get a squat form check? I think my webm might be rotated wrong. I weight 210lbs and am 5'9" tall. I feel like my neck isn't neutral, my chest goes too low on the way down, I am not sure if I am going low enough either? Also my traps/wrist aren't upright?

>>41815060
Not low enough and your elbows and shoulders are all over the place. Watch this video and learn how to get tight. https://www.youtube.com/watch?v=U5zrloYWwxw
If you figure out how to go deeper I think you can rebound faster, you're really slow out of the hole now because your body wants to go lower but you're not allowing it.

>made a ubiversity football team for somw canadian university
>non stop cardio, loosing strength fast
>feels bad man

>>41815121
Should I lower weight a bit then next time? Or just stay here and try and keep elbows upright with head neutral? I feel like you're right about slow coming up. I squat down, know I'm not going low enough try and go lower but my chest wants to lean forward so I focus on keeping it upright and don't keep anything else tight.

>>41815060
what >>41815121 said
you definetly need to go lower

>>41812979

bar is fake than too, beacuse it bends under this fake plates


>>41815060

also stop moving your head, great squatters dont move head going up

you push away from floor, not stand up

>>41815175
>>41815427

Will pushing through heels and keeping head neutral solve squat depth issues? Also I always try and use the cue from SS where rippletits talks about pretending a chain is pulling up your lower back while trying to keep chest up.

>>41815459
>>41815459

no, move your head just like rippetoe told and stay there, dont move it going up like you did

for depth try sitting back and spreading knees, if you really cant sit lower work mobility and buy wl shoes which will make things for you easier in powerlifting they are meant for folks like you with depth issues

>>41815471
So it's not a muscle weakness issue just a flexibility/form issue?

>>41809464
People sometimes make the argument that practicing positions outside sport specific positions helps prevent injury.
I think a study often referenced is a study on soccer players showing that weak knee flexion (disproportionate strength/weakness) increased likelihood of knee injury. It is a finding consistent with a lot of lifters/coaches' anecdotes, in that the potential for injury increases drastically if you do something you haven't trained in some way for.
Doing some lifting with "bad" technique can therefore help avoid injury both in training/competition and outside training if you do stuff (e.g. pick up a couch) that requires a different technique than you would normally use in training.

Just to be clear, this post does not say "you should roundback every now and then to avoid back injury".

>>41815515

muscle weakness would mean with lower weight you can squat deeper, if you cant than its other issue its related to form/flexibility/genetics

if third only wl shoes are answer

while TM powerlifting routine is clearly great for lower body (2x a week) is upper body (2x) enough? Shouldnt I add another day where I bench only?

File: mgyuxC6_d.jpg (176KB, 640x1854px) Image search: [Google]

176KB, 640x1854px

>>41816593
Is your bench stalled? If yes, add more volume/frequency.

>>41816617

I was thinking off adding just one day where only important lift would be bench so my workouts would look like

sunday: upper texas
monday: lower texas
tue: upper bench only + bullshit assistance like facepulls or curls
wed: rest
thu: upper texas id
fri: lower texas id

my bench is almost 2x worse than my squat, I dont have any arms or chest development

t. t-rex mode

File: 1367735807729.gif (939KB, 301x196px) Image search: [Google]

939KB, 301x196px

>trying Ed Coan's program
>1st week 1x10 DL
>do 8, have to unbuckle the belt to breathe and reverse the grip before finishing
>2nd week 1x8
>do 5, same
These count as failed sets don't they?

>>41816705
The book has alternate templates.

If you're really lacking upper body development though, you can just do maintenance work for your deadlift and squat and focus on training your upper body with heavy compounds and isolations.

Every teenager thinks they're lacking upper body development though. Keep eating, recovering, and putting weight on the bar and you're going to get bigger

>>41816717
Should have done your cardio and conditioning fatty

>>41816776

>every teenager
>94kg at 12% bf

o-okk big gui by almost 2x weaker bench I meant that I bench bearly above 100kg with 200kg + squat

What's that exercise called when u deadlift the bar up and then row it (in 1 motion)? I love doing that and I hate rowing. Gonna start doing whatever that's called instead of rowing

>>41816821
literally just called a deadlift row complex

>>41816790
If you're that weak in your upper body, then just do a couple months of high volume work. Sets of 5 - 12 on overhead press, incline bench, close-grip bench press, barbell rows, tons of dips and hammer curls.

It's not that hard, just going to the gym and train like a bro for your upper body until you're bigger. Just do simple sets and Reps for your squat and deadlift so they don't detrain too much

>>41816846
More like cheater row amirite lads??

How does 531 have enough frequency for strength gains?

>>41816879
Even if you ran the bass template like a complete retard, squatting and deadlifting once per week, and pressing twice per week is plenty of frequency to take a lifter very far.

If you're not a retard with your accessory work, your frequency increases for each lift depending on what you need

If you're an autist you can always just go to the gym everyday and squat bench deadlift until your dick falls off

If I can do 4x3 at 90kg on Bench Press and want to start incorporating Close Grip bench into my workout. What reps/sets/weight should I start with.

>>41816919

Can you offer some suggestions for accessory work for each day with an emphasis on DLs and Bench Press ?

Can anyone give me a schedule of when the real lifting starts for ipf worlds. I dont care about masters or juniors

>>41809789
Ewwww

>>41816931
>Can you offer some suggestions
No, but you can download the Beyond 5/3/1 PDF for free like a Jew and read the damn thing and pick a template of your own.

Time to grow up and start wiping your own ass

>>41816949
Trip on, panzer

>>>/lit/9641116

>>41817124
Fucking dorks

I'm sure they'll be awfully enlightened spending their whole life thinking real hard about why they're not happy and getting cucked

File: frog_sweat.png (84KB, 728x410px) Image search: [Google]

84KB, 728x410px

>>41811382
please be kg

>>41811382
thats not bad, how do you look?

>>41817124
They're literally just making excuses not to work out.

>tfw too smart to be strong
the thread

>>41808462
I mean that's not too bad. Is deadlifts your best lift?

>>41817124
It's reassuring to see that the quality of discussion on /lit/ is just as bad as the rest of 4chan.

Power lifting is for autists

Name one person, except bigman, who power lifts and isn't an Autist.

Protip: you can't

>>41817550
Hey man, when you have autism it's good to have outlets for that autistic energy.

If I wasn't powerlifting and studying for 95% of my day I would spend it doing something wastefull like speedrunning I wanna be the boshy.

Someone on /ck/ suggested I put lemonade in my iced coffee

Best thing ever. Would recommend to anyone.

File: IMG_0584.jpg (136KB, 1024x683px) Image search: [Google]

136KB, 1024x683px

>tfw squatting heavy has trained my body to never ever go past parallel with no weight on the bar
>impossible for me to Slav squat

>>41816565
What kind of weightlifting shoes are recommended? I remember a long time ago when I used to browse /fit/ I think addidas had a few different pairs.

>>41818469
You need to round your back to slav squat as well

>>41818533
this

also when ur stretching or whatever its ok to round your back in a squat position


just never ever do it with a bar on your back

How do I blast my triceps? I've neglected them and not only have they gotten weak, but I'm failing to lockout my bench!

I only like doing CGBP but it never seems to do anything for my triceps???

File: 1497010087095.png (54KB, 931x745px) Image search: [Google]

54KB, 931x745px

>>41819063
Buy a slingshot and do high rep work.

I like the Greg Nuckols intermediate progressions where you do a 10 RM, then repeat 2-4 sets of 6-8 reps with the same weight.

File: laying slam dunks.gif (938KB, 389x326px) Image search: [Google]

938KB, 389x326px

>>41819063

>>41819063
>but I'm failing to lockout my bench!
sounds like youre just weak dude

>>41819088
These suck and don't help my bench AT ALL

>>41819085
I'll steal that rep scheme, thanks

>>41819095
Well I'm not so kys??

>>41817287
well if its kilos then he is 440 pounds im not sure which is worse

>>41807110
should be "pull heavy objects" desu

>>41815060
back hyperextended
squatting too high
going up and down too slow

youre basicly egolifting

File: 1440071920578.jpg (84KB, 768x876px) Image search: [Google]

84KB, 768x876px

>>41808437
>tfw lanklet with scoliosis
>lifting for 9 months
>4pl8 diddly 3pl8 squat 1pl8 ohp idc about bench
>singles

ree

>>41810808
>>41810892
>>41810902
>>41810912
>>41810947
if you eat a lot of meat already it wont work

>>41811723
>>41811939
Max Aita trained under Abiadsadfjev, he has vids about it with JTS.

So I'm doing 3x3 weighted chins twice a week, I'm managing 2.5kg/session right now, is there any need to slow down yet or should I just wait until I miss reps? I've never done triples for it so I'm not sure if I can continue to add weight longer. At 20kg 3x3 right now.

>>41819209
When you can't add weight, drop weight and add reps or sets.

File: 14317382_10105723591269097_8073518343805236591_n.jpg (37KB, 640x640px) Image search: [Google]

37KB, 640x640px

>>41819088
https://youtu.be/7peGTsSxXeU

>>41816920
3-4x4-8

>>41816949
I'm completely out of shape for it, it's gonna be great.

Does anyone have ARMA3 and want to play escape with me?

What do you guys eat the day before a meet? High carbs?

>>41819427
Question 1: Yes
Question 2: No

>>41819539
Carbs are good. I honestly don't eat much different. Sometimes I'll have a beer or 4 the night before.

Don't stress it.

>>41816617

>Get the bulk of your training volume for the main lifts in something other than the main lifts

What idiot put this together?

>>41819752
someone who knows a lot more than you and is stronger than you

>>41819752
What's not to understand?

Example Session:

Bench 5x3@80% (lets say 250 lbs, so 3750 lbs)
Close Grip Bench 3x8@ 185 lbs (4440 lbs)
OHP 3x10@100 lbs (3000 lbs)

This session has only 3750 lbs of tonnage in the comp bench press, but 7440 lbs of pressing through variations.

Adding the volume through variations can fix weak points, reduce injury through variation, and can reduce stagnation.

>>41819608
trip on joe

Please? :0(

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
SUMMER IS CODE FOR WHITE GENOCIDE

in other news: any angle I try to take pictures of my sunburn from makes me look fat and small :(

>>41819952
I'm not Joe. I just don't want to play Arma with you.

Somewhat seriously considering conjugate lads. I checked out "How I Would Westside" and a few other reddit posts and shit, anyone want to add any suggestions?

>>41820014
Its a lot of fun if you have the equipment for the variations.

>>41812933
fake weights

>>41808462
Lad I can deadlift 140kg and I've been lifting 3 weeks.

>>41820031
I've got a safety bar, a cambered bar, and a slingshot, I don't plan on rotating in a million ME movements though

>>41820060
6 is the magic number, right (give or take)?

So safety bar, safety bar from boxes, safety bar from pins, paused safety bar, there is some variation already.

Do it and report back.

>>41820083
I mean, I've got a regular bar too.. but yeah, I can give it a twelve week run or so and see what happens

>>41820000
Why?

>>41808561
Lol I would need a 1500 lb total to have a 400 score (6'3 230lbs)
So average joe does gear now?

>>41820096
Because i'd have to clear space to install it again
Otherwise i'd play with you

Noob question about bench, I failed my bench today 5/5/4 and I'm going to do it again but when you guys bench, am I supposed to lightly tap my sternum and almost stop it from touching or just let it sink? I let it sink a little instead of stopping at the bottom.

>>41820165
You can do either, but imo, just barely letting it touch you keeps you tighter and lets you press more.

>>41820165
personal preference

>>41820145
wtf are you talking about? you dont need gear to total 1500@230

>>41820197
You are delusional.

Full time natty power lifter can total 1500 sure.

Average joe after few years of lifting? You should consider learning the basics before you post in threads bud. Don't need newbies confusing other newbies.

>>41820220
>Few
It says many. Read it again

>>41820220
he said many not a few. and he used "average joe" to mean not a talent chad. hes talking about people with non-elite genetics. people like fil or isley

also. stop glass ceiling yourself you weak faggot

>>41820014

Check the dropbox for Louie Simmons' "Westside Book of Methods". Written by le conjugate man himself. He's kind of a shit writer (just like he makes no sense when he talks), but it's all in there.

>>41820291
ceiling-ing

>>41820220
What is your total out of curiosity?

I personally total just over 1500 lb natural, but I have not met very many people in real life that can do the same.

I think it's really easy to say how average 1500 lb is but I really don't think it is

>>41820350
Average for who? I would say an average guy can total 1500lbs, especially when 200+lbs body weight, after 5+ years of serious training.
Talentcucks like fil, bryce, alex, virtus obviously surpass that easily even when dicking around.

>>41820394

I asked you what your total was personally.

How many 1500 lb totals have you seen in real life performed by an athlete that you suspect was natural?

I mean with your own eyeballs not on YouTube or something.

i'm doin an experiment, /plg/. i'm not gonna do the conventional deadlift at all for the next couple months and see how it goes. i've recently discovered my heavy imbalance in my glutes, so i'm replacing deadlifts with weighted step ups, jefferson deadlifts, stiff legs, and barbell hip thrusts.
first phase will be focusing primarily on glutes. after squats, i'll alternate between jeffersons and step ups following the 2-1 rule. once my glutes balance in strength, i'll drop the 2-1 and begin alternating between jeffersons and stiff legs and use barbell hip thrusts in the last few weeks.
GOOD FORM DIDDLIES HERE I COME.

>>41820350
1500 isnt average. its obtainable for someone with average genetics

>>41820394
fil isnt really a talent chad. hes been PLing for a decade, and had a base from military service before that. hes an example of a non-chad who tries hard for a long time imo

File: OUTTA MY WAY TWINK SHIT.jpg (17KB, 684x334px) Image search: [Google]

17KB, 684x334px

tunes for deadlift day


>warhols showbiz
https://www.youtube.com/watch?v=UxKw4ttM7y8

>lords of summer
https://www.youtube.com/watch?v=zaZswCtNmEg

>breaking me down
https://www.youtube.com/watch?v=NjSSFfX0EHk

i fucking forgot how much I love soil.

>>41820443
I think it takes above-average genetics to achieve a 1500 lb total

>eating exact same stuff before going to the gym for a month
>starting new cycle so lifting less weight than 2 weeks ago
>absolutely starving in the gym and shakey
Is my metabolism increasing? Why would it not be enough food anymore if I'm lifting lighter amounts?

>>41820443
phil benched 2 plates after 2 months of training at 80kg bodyweight

>>41820509
you think that because you have below average genetics and want to move the goal posts closer so you can be atleast average too. just like dicklets who claim 5 inches is average

>>41820655
proof of that? also not chad-tier for someone who had an active background in the military etc. just like a cyclist or a rugby player squatting 3pl8 within a few months

>>41820728
>proof
he's said so himself here on plg

I did my 11 months in the Swedish military when I was 21 and most people benched sub 1 plate, the highest someone benched was this guy called Erik who managed 80kg. We were, and the military still is, simply just full of cardiofags capable of carrying a 15kg rucksack all day.

>>41820679
You're projecting pretty hard here

I think 1500 lb as a powerlifting total takes above-average genetics to achieve. I would even say that it takes above-average gym-rat genetics

>>41820443
>hes an example of a non-chad who tries hard for a long time imo
That is assuredly only your opinion. Talent like his doesn't come around very often. He is anything but average

>>41820443
>holds a national record in a country where strength training is not a joke
>not a talent chad
pick one

File: 1497621420870.jpg (62KB, 320x502px) Image search: [Google]

62KB, 320x502px

I'm really interested to meet this mythical being that people keep talking about that has completely average genetics and tries really hard for a long time to become a national champion period

It seems to me that most average lifters top out around 13 - 1400 lbs for their total. I don't see a lot of guys above 1400 lb totals unless they are really big guys, running gear, genetically gifted, or some combination thereof.

Some of you guys watch too many Disney movies when you were kids. Not everybody gets to be a national champion

I need your advice /PLG/. My workout went to shit today. Plan was
>Squat: 167,5kg for 5
>Bench: 100kg for 5
I ended up with
>Squat 167,5kg for 3 (I did 4 reps last friday!)
>Bench 100kg or 2

What do I do? I want to save this so I don't have to spend months working around my stuck-ness and shit. On texas method.

>>41821220
You either just had a bad day or you are under recovered

>>41821228
Ok, so let's say I eat like a horse and sleep like a koala now, should I try this week over again, drop the weight a notch or two?

>>41821220
>On texas method
>doing a novice program at those lifts

hopefully you weigh 85kg+ otherwise sad to say you got trolled

>>41821220
might have just had a bad day lad. if next intensity day is shit too start cycling rep ranges. when that stops working, do a different program. maybe do a deload week

>>41821254
Deloading by 5% and trying it again never killed anybody. Sometimes a planned small step back will help you keep taking steps forward

>>41821264
Ok, so I try 167,5kg again and then go for increases in 3s on intensity day if that doesn't work? Should I do a deload week now, or after I fuck up again?

>>41821257
What do you mean?
Yes I am above 85kg, I am 96kg.

>>41821311
>Yes I am above 85kg, I am 96kg
still consider switching to a real early intermediate powerlifting program. TM is so outdated. You might make some easy 2.5kg gains for a couple weeks but you're gonna stall and your technique is probably not as good as it should/could be due to the nature of TM.

>>41821257
>>41821311
>>41821220
Is Texas Method not an intermediate program?

>>41821311
try 167kg again next week. if it goes down again, take a deload

>>41821350
Well, I made easy 2,5kg gains for about 4 months now. On squat and deadlift. Press has stalled almost the entire time and regressed a bit, bench stalled for first time this week, but I missed 2 increases due to circumstances. I see your point about technique, in TM you work very high intensity almost all the time so it's sort of like all your sets are heavy enough to have a little form breakdown on.

What would be a proper program in your eyes then?

>>41821360
Ok, I'll see how the volume day feels and take it from there, maybe I went a bit hard on it this week, the last two sets took all my happiness from me.

>>41821355
>Is Texas Method not an intermediate program
Can an intermediate add 10kg to their 5rm each month? Unless they have great genetics, it's not going to last that long.

At most it's a sloppy way to squeeze out a few more KG's of your noob gains after SS.

>>41821450
I actually hadn't looked at it but it's just listed under intermediate programs on the sticky and strength standards.

Do you think it would be a good idea for a late novice?

>>41821450
What would you define as long?

>>41821487
>late novice
Yes but don't try to grind it out for months on end like I tried to. Or even years like some people. A lot of people fall into the trap of doing it, making no gains, trying to eat their way into making 2.5kg progress again, get fat, stall, get injured etc.

If you really want to do it I'd recommend doing Izzy's version of it. It's based off texas method but is way more modern and PL focused, with autoregulation and GPP, RPE 9 sets so you can perfect technique etc.

>>41821518
Depends on how talented you are, but most people won't be adding 30kg to their bench in 3 months. I just don't like the whole principle ideas of the program, it disregards individual differences in bodyweight and natural talent and just assumes everyone's going to add 2.5kg to their 5RM every week. Do it as long as you're progressing your 5rm and no longer. THough I'd skip it altogether and do Izzy's version instead.

>>41821556
You don't try to do 30kg for bench even. You alternate The Press and the bench so it would only be half that, you try to do 15kg for bench in 3 months.

>>41821572
You're right I forgot that, but that's even worse. First of all, I've never heard of anyone who progressed "the press" on TM. Second, only doing bench every other week(disregarding recovery day) is way to little frequency for proper gains.

>>41821556
I'm training for general strength/hypertrophy rather than PLing. Does your advice to use Izzy's program still apply?

If it does could you link it because google is doing nothing for me

>>41821595
I agree on the low frequency and lack of The Press gains. But it has worked wonders for my squat and diddlydoodle. You could program the press differently too, as long as you follow the general methodology and I think you could actually make gains. I've yet to try it out though.

>>41821604
>Does your advice to use Izzy's program still apply?
It's actually very PL specific, I don't think I would recommend it for general strength. Google programmingtowin it's an ebook with the program(and a novice program which is also pretty good for PL).

I wouldn't recommend TM for general strength/hypertrophy either though. C6W is a really balanced program for that. Nice and balanced exercise selection(which TM doesn't have) with quick peaking that's perfect for early intermediates.

>>41821620
You're right, people do get good gains especially on the squat, but I'd still want TM to be way more specific to the lifter. A simple fix would be to change intensity day to a max set of 2-8 reps @9, then basing the next weeks weight progression off your previous performance. Instead of doing just a set of 5 which encourages grinding out sets with shit form, or doing a set that's way too easy and progressing slower than you should.

>>41821620
>>41821595
>>41821572
>>41821556

Rippetoe seems to think it's a program for intermediate or advanced lifters. Is he talking nonsense?

>>41821666
Well, the RPE thing might be good, but he aims his programs at people who have lifted 4-6 months (straight outta SS).

I'll check out Izzy's book, thanks.

>>41821672
Rip thinks 6000 kcal is a healthy amount of calories for a beginner lifter. If you eat that much you'll make fast progress on anything.

>>41821672
>Is he talking nonsense
Rippetoe is an old dude who admittedly has a lot of experience and knowledge, but is also way out of touch. Look at GOMAD, no sane person would do this, especially not if you care about general strength or hypertrophy while staying at a healthy bodyfat%.

If you're a skinny kid, who's on a giant surplus, and trains some other sport on the side, I'd definitely recommend TM(with some variations of course). If you're at a healthy weight and just want to slow bulk and get big/strong, there's no reason you should be in the gym only 3 days a week(one day of which is a fucking deload day).

10kg a month is a massive amount of gains. You CANNOT run TM over a long period of time. Think about it, even if you are a dyel squatting 120kg for 5, in 6mo you WILL NOT be squatting 4 plates for 5 unless you're crazy talented.

>>41821726
>>41821672
Everyone needs to see Rippetoe for who he is. He's a strength coach for athletes. Kids who are growing and burning thousands of calories training sports and need to get strong as hell. NOT for a skinny kid who wants to look like zyzz, or some 25 year old programmer who wants to stop looking like a beta dyel(they're gonna look worse after bulking up 20kg while benching only 6 times a month).

>>41821767
For those people it's probably a good diet/program. Is SS/PP aimed towards athletes or common gym goers(I've never read either)?

>>41821767
Don't say things like that to people

Then who are they going to blame when they're not making progress anymore?

You have to allow people to do inappropriate programming so they have excuses built-in as to why they're not trying harder

>>41821195
I remember Buda saying that having more than 400 wilks indicates better than average genetics.

>>41821824
They are aimed towards young men who play eggball, tbqh.

>>41821843
Could we not reference one of Sean's characters please?

400 Wilks is a good cut off though. Isley is right around 400 if I'm correct. Despite some of his strengths I consider him average in terms of genetics

>>41821929
What? Isley competed in the world bench press competition! He surely can't be average!

>>41821843
what about when it takes you an embarrassingly long time to get there

>>41821767
I'm a guy who trains sport on the side who wants to slowly bulk and get strong and beefy. Currently aiming for +1kg a month. Is TM a good idea then?

File: 1490640161556.jpg (101KB, 620x936px) Image search: [Google]

101KB, 620x936px

>>41821939

He even got 6/9 participants. He's surely got elite genetics.

File: Buda.png (104KB, 1191x775px) Image search: [Google]

104KB, 1191x775px

>>41821929
>Could we not reference one of Sean's characters please?
Could we not disrespect the Buda this much?
>>41821944
I don't know lad. Make sure it is something you enjoy doing.

>>41822003
There is no other possibility.

>>41821929
>>41822003
>>41821939
Isley probably has average genetics for competitive international powerlifters . . . definitely elite for the general population.

File: MovingMyWeight.webm (1MB, 960x540px) Image search: [Google]

1MB, 960x540px

>weigh 215 freedom units
>fat (roughly 20% bf)
>want to sit in the mid or upper 200s at some point
>know I'll probably have to be kind of fat for that anyway
>still afraid to bulk and become a lardass

I just want to be strong like ox.

Reading rippletits' book his solution to my problem seems to be to alter the monday. I think this is smart, because this monday was hard. So I will try 5x3 or 4x5 this monday and that should hopefully stimulate me enough for next friday and let me get that 167,5kg for fahve. Hopefully my problem was simply that the monday was too hard.

>>41822130
>i want to get stronger
>i know, i will DECREASE the amount of work I do

...

>>41822155
Yes, if I was unrecovered from monday, I should not do as much on the monday so that I can actually recover..

>>41822168
but you're not actually getting stronger then, you're just peaking for a max set. Not constructive unless your goal is to get stronger within the week.

>>41822188
No, I am recovering so that I can get 2 productive workouts instead of 1.

File: 1497447631400.jpg (135KB, 610x813px) Image search: [Google]

135KB, 610x813px

>>41822038
>>41822036

He even has a world's medal. George is absolutely elite and there's nothing else to it.

File: Isley suit.jpg (56KB, 640x960px) Image search: [Google]

56KB, 640x960px

>>41822204
I think I love him to be honest.

>>41822201
meanwhile world class coach sheiko has us doing months of unrecovered workouts

>>41822212
We all do lad.

>>41822212
Too bad he became a fat waste.

>>41822204
His Elite status is largely attributed to the country he was competing for though

Put him in the good old USA and he'd be getting bullied in high school weight rooms by hand Eggers

I'd call him Elite compared to the general populace and moderately above average compared to the powerlifting community

Without access to coach Wilkes and George's blatant autism and his apparent Lack of the need for sexual intercourse it would be a different story

>>41822074
I really liked Leemans vlogging. Dude should make a second channel for it since people keep sperging over it.

File: 1492367981953.png (150KB, 520x440px) Image search: [Google]

150KB, 520x440px

>reading PLG threads from 2014

>>41822262

I find it interesting, yeah. I kind of wish he'd go back to the lifting videos, though. Seems like he only cares about real estate and motivational positivity nowadays.

>>41822322
I mean there's some stuff we might not have seen.
I could believe that he had an existential crisis over questions of his happiness; the dude could've felt like Sisyphus without the closure.

so my strength fluctuates by 20lbs for the last 2 weeks. One day i feel strong, slightly weaker than before. The other day i feel suddenly weak as fuck. This kept repeating for 2 weeks straight

You guys think im not eating enough? Havent weighed in consistently but I mightve lost a pound or two

>>41822450
If you're fluctuating that often it's more an issue of consistency. Have you been eating consistently? Have you been sleeping consistently?

>>41822381

I could understand that, I guess.

Gotta admire his dedication while he was into it, though. The super bulk and cut was pretty impressive.

>tfw no 385x3 double overhand today
At least I got 385 for 4x2 and 2x1

>>41822472
Are those the only two factors that would lead to this? If so I will pay attention now

>>41822301
>tfw I used to be a regular trip back then, having fun every single day with the regulars
nowadays im on plg like 3 times a year
miss the good times
life is cruel
atleast im not a virgin anymore

>>41822525
How is your DOH so stronk? Ive held 500+ mixed and hook with no prob but never more than 315 double over

>>41822798
I do it as much as I possibly can. Every set I do double overhand until I fail, then switch to mixed. And I do plenty of double overhand RDLs, and heavy barbell rows and weighted chins.

Lifting after taking sleeping pills the night before isn't great lads

>>41822798
Doh is a meme. I do everything over 2 plate mixed and never have problems.

My max is about 515.

>>41822903
It's a fun meme though, which is why I do it.

>>41822212
Tfw been kissed by isley, good feel.

>>41822970
trip on lith

>>41822212
>>41822229
no one loves a fat ugly weasel rat rodent fuckface

>>41823245
A) you literally do
B) see "a," homo

>>41823312
oh look its my favourite beta orbiting loser, the little man who frantically presses "F5" until i post and replying just mere minutes everytime without fail

KEK

LOL

also nice projection btw dino/buda

>>41822928

Same, I always warm up DOH until I start doing singles.

New thread when?

Use anti intellectual meathead qyote OP, please.

It flusters the /lit/ dorks

>>41823574

New