/PLG/ - Powerlifting General

NON PANZER THREAD
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Haven't been in this shithole in a long time, has Isley snapped his shit up already?

Real thread
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>>41878714

wew this thread has more replies. guess I'll post in this one

Does the Retard tantrum start because someone is just that bored, or is it because they really don't want a thread that has an informative op because it reminds them how shitty of a lifter they are?

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>>41878827
It's ironic how you 're undermining your effort to promote your thread by adding more replies to other

How do I try harder?

So has faceguy finished his thesis?

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>>41879072
He really wishes he has, but he is currently planning on finishing it by July and not be as thorough with the editing and quality as he'd like.

>>41878969
Build it as a habit by trying hard in all aspects of your life

>>41879154
Kek
I started learning for my exams that begin in 20 days yesterday

Let's hope that goes well

Hey guys im doing an APF meet in july and I need some slippers - never worn any and looking for recommendations. I'm browsing the Titan slippers right now since theyre IPF approved - any other suggestions?

Thanks!

>>41879177
Wew lad, good luck with that!

>>41879307
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S
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>>41879072
NON PANZER THREAD
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mfw best back squat cue is think of squat like of standing jump

you want to jump up so do it that way any other movement means lack of maximum power as you develop maximum power when you jump

>>41879317
You should go outside more often

>>41879391
Interesting cue but I'm quite sure only a handful of people will benefit from it

>>41879596
Yeah there aren't many athletic people around here. I bet 75% of this general couldn't jump in leave the floor

>>41879596

Its one ray williams says and hes right in my case

get all uber tight and go down like you want to do standing jump and than explode up

he says thats his way of squatting, he thinks only on getting tight and squatting down likes wanting to stand jump, he doesnt knees on knees first or ass first

>>41879154
whats it about?
>>41879177
gl
>>41879317
kys

>>41879317
stop you beta autistic cuck

brahs what are some good alternatives to banded lifts when i dont have any bands

>>41879686
Chains, slingshot, drop off weights

>>41879714
ty friendo

>>41879635
Can't say that.

whats the link to sean free discord

Who started the try harder meme?

I'd like to punch the fucker in the face

>>41880020
There is a discord set up specifically to be Sean free? How pathetic do you have to be to be kicked out of a Discord?

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Squatlet here.

Is my form okay?

>>41880057

yea try harder

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>>41880057
If you ask kindly, maybe he'll go down on his knees so you can actually reach up to his face.

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Rate my PATHETIC genetic potential Tbh lads

https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/

>>41880082

no its not, you arent tight at all

shit squat/10 with correct form you would be squatting much more

good 2x benching routine for int that isnt nucklos? Nucklos pisses me off with this close grip bench max bullshit

WHADDAFUG MAN

>>41880110
the fuck does that even mean

>>41880082
Not even memeing you don't look like your legs are tense on the way down. Don't just fold down with noodle legs, flex that shit and control your descent then use the potential energy to explode out of the hole. Try harder.

Isley went from handsome and built to creepy and fat real fast.

>>41880190
His fuck buddies have never risen above 2/10 either

Dude just preys on self conscious fat chicks

>>41880152

ohh so you dont understand what squat is

okay: squat isnt all about legs, you need to squeeze the fuck out out of your shoulders, get bracing be all tight not free fall down to the hole and hope you get up


also work on your wrist mobility beacuse whaddafug man

>>41880082
Don't listen all the fagets around here

Your form is really good. You might want to invest in a pair of stable shoes. Chuck's, wrestling shoes, or weightlifting shoes if you want to stay a little bit more upright

Keep adding the weight to the bar and squat on brother

>>41879623
ray williams is a fat fuck

>>41880305

wow how did he get to that

Why do I take longer to recover from squats than deadlifts

>>41880454

beacuse you are a lank

>been losing 0.4lbs a day for 3 days in a row
Just dehydration r-right

what you think about nsuns 5/3/1?all the people that run it made incredible gains

Can I have some advice?
At the moment I'm doing Nuckols' 3* int med for bench and addiationally do three sets of OHP on fridays and 4 sets of seated dumbbell presses on mondays. I initially focussed more on bench because it sucks. But I miss OHPing, so I want to reintroduce it in a productive way. How would you combine the 28 programs bench versions to get both in? 2* int for bench and 1* int for OHP but wich reduced accessory volume? Or take the first and third day of 3* int med and make it a 2-day-bench-program?

Thanks!

>>41880687
Just add OHP to all three bench sessions.

>>41880720
I'm really not good at eyeballing my training and like cookie cutter programs that I can follow blindly. And I don't want to make my days to long and it seems like excessice volume. I'm not strong, my max bench is like 95 kg.

>>41880764
Pick one of the lifts and prioritize it. If you mix them up, both will suck.
Such is life.

I don't see what's wrong with doing OHP as an accessory.
You get to do the lift, you will work your shoulders very well and you will also improve the lift itself.

>>41880764
Just do Beginner 3x bench, but do OHP. This way your OHP progression is auto regulated and only rest 2min between sets. So for less than 10mins you did 3 sets and know how to progress. Obviously do this after you bench because it's an accessory.

>>41881035
>>41881022

I don't train specifically for powerlifting, I just lift for fun. I only ask you guys because you are usually somewath less retarded than the rest of /fit/.
I'm okay with slow progress. If I did additionally as 1*int on wendesdays to 2*int med for bench it would still be kind of an accessory. Would that be too much pressing volume if I did all the accessories of the programms?

>>41881126
Also, I find the 2*squat int program to be very low voluime. What would be a 2-day alternative perhaps with a less strong and long decline in volume?

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>>41881176
Here's the meme I made to maintain my squats while I try to get my bench up. It should be good for someone who isn't too worried about getting strong fast, and if you want more volume then just add more sets.

>>41880687
do nuckols 3x int bench with c6w upper accessories

havent been lifting consistently for the past 1.5 months

What should I do, SS then cuckols?

>>41881273
Do some push pull split and get some big muscles instead

guys i do lots of rows and pull ups and do 6 sets of curls within the week, why arent my biceps growing? :(

>>41881250
That isn't a 3-day-program though.

I need someone to help me choose between:

3x a week

mon - 5/3/1 low bars, bench 3x int nuckols

tue - 5/3/1 deadlifts, bench 3x int nuckols

fri - 5/3/1 front squats, bench 3 int nuckols

vs

2x nuckols int squat, 3x int bench, 1x int deadlift

vs 5 day

mon - 5/3/1 low bar + rdl

tue - nucklos 3x int bench + c6w accesories

thu - nucklos 3 int bench + c6w accesories

fri - 5/3/1 front squats + 5/3/1 dls

sat - nucklos 3 int bench + c6w accesories

or same but with nucklos 2x int squats and 1x int dl

or ditch fronts and do more lowbars instead

decision decisions

>>41881387
Do very strict curls. Grab a lighter dumbbell, sit on an incline bench, lean back and do incline curls with no swinging.

>>41881211
Thanks!

>>41881408
just take the accessories baka. take the second nuckols bench day light tho and do lateral raises or something.

>>41881413
i do strict curls.
i even do 1-2 sets of isometric thing after my curls and hold it as long as i can

>>41880057

Sorry buddy, you should have tried harder.

>>41881452
Stop doing that gay shit and just do incline curls normally for 5 sets of 12 or something.

Dude, Greg nuckols does them so um, dude.

Also don't talk back to me you fucking Jew rat

>>41881468
Your posts over these past few weeks have been so fucking unfunny and borderline autistic.

Don't think it goes unnoticed.

>>41881493
Is that a threat Sean you little bitch?

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>>41881493

Sounds like you need to try harder too, anon.

Here's a qt for a test boost.

they arent doing cowboy squat method by chad wesley smith yet

never going to squat 370kg for reps

>>41881528
Do you ever read over your posts and realise how autistic you are? Or are you completely oblivious?

>>41881565
he's on 4chan, of course he's completely oblivious, and thinks he is the epitome of online humor.

>3 hour long volume session in a tight homegym when it's like 35 degrees celcius

just fucking kill me lads.

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>>41881528
I would get her so pregnant oh my god

>>41881565
>>41881580

Sometimes I do.

For the most part I don't really care. I'm just here to shitpost between sets and meme about lifting.

Is there any hype for Worlds this time round?

>>41881273

SS then TM

>>41881645
No, john haack is suspended and bryce is being a bitch

>>41881725
wrong

>>41880082
looks fine you just have GDE femurs and buttwink

>>41881528
Does getting hard and not nutting actually increase test?

>>41881812
Why wouldn't you come if you were having sex?

LOL just jizz dude that's what she wants

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>>41881812

I don't know I'm not a specialist on the subject.

It does make it that much better when you do nut in a woman though.

Is diddilying 4pl8 good or bad?

>>41881989

>blu shu diddlying 4pl8

I fail to believe

Would I look bad if my primary movers were Bench and Cleans?

>>41882213

depends how much you can clean, full clean means front squatting so with heavy enough cleans you would look proportional it would be hard tho to get clean up without squatting

>>41881989

That depends if you're using 25 kg plates or 45 lbs plates, and if you're pulling sumo or conventional, and whether or not you're using straps.

>>41881745
why is he suspended

>>41882388
Pulling 4 25kgs is not 4pl8 and you know better.
Sumo vs Conventional is irrelevant because personally my conventional is 90lbs higher than my sumo, and there's bound to be people like me.

What are good dl variations? Been thinking of doing snatch grip but have no wrist wraps

>>41882549
Westside book of methods

i miss trappy

>>41882523
dont reply to him lad. no one gave him (you)s so hes just putting shitty bait out to get attention. truly pathetic if you ask me

Hi I'm new here! I asked for advice in other threads but they told me to read a sticky but I couldn't connect to it. I would like to do some Power Lifting and was wondering where to start. I have Power Block dumb bells that go up to 50 pounds and a bench that can be folded to go incline or horizantal. Using this what is the best program I can do. In the past I worked out a ton and got very toned so can you guys factor that in for me?

>>41881409
>mon - 5/3/1 low bars, bench 3x int nuckols
>tue - 5/3/1 deadlifts, bench 3x int nuckols
>fri - 5/3/1 front squats, bench 3 int nuckols

This

>>41882523

Do you regularly practice sumo? It's not weird at all that you'd be bad at cheating if you haven't practiced it.

>>41882549

Deficit deadlifts, speed deadlifts, Romanian deadlifts, straight legged deadlifts. Probably others.

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Apparently Asics came out with a new weightlifting shoe (one other than the Tiger)

>>41882767
Can I do low bars with dumb bells?

>>41882763
are you memeing lad? you know powerlifting is competing in the squat/bench/deadlift. you cant train without doing those movements or variations of those movements. youre going to need a bar, plates, bench and squat rack atleast. and do SS

>>41882795
But can't I do variants with dumb bells to do Power Lifting? I've seen athletes who only use dumb bells for their Power Lifting

>>41882780
is powerlifting replacing gaming for top autist hobby? is this why we're getting shoes that look like over priced razor keyboards? will I be able to but LED WL shoes soon?

>>41882817
no you cant and no you havent. 50lb is only 5lb more than an empty barbell. and you cant compete if you dont even know the movement pattern for the comp lift. but Im retarded and this is bait isnt it

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>>41882830
I'd buy light up WL shoes

almost shamelessly

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>>41882872
I remember having shoes like this when I was a kid that flashed when you jumped. it would be pretty funny seeing something like that on and C+J

>>41882863
Well I don't plan on competing I just want to Power Lift. I can borrow my Dad's dumb bells if I need more weight he has a set that goes up to 80 lbs so that is a total of 160 + 100 = 260 pounds. (I can only use my Dad's on from Thursday to Sunday during the Summer but we can schedule around that)

>>41882938
Fuck off sean

>>41882872
why are these shoes so fucking expensive tho? I dont browse /plg/ but with your trip i'll assume you're scandi. What online store/retail would you buy WL shoes from?

>>41882938
that literally isnt powerlifting lad. it isnt even productive. buy a barbell or go to a gym

>>41882953
?
>>41882959
I think you are confusing Power Lifting with something else, or maybe I'm just retarded (lol) I was taught Power Lifting is Lifting for Power (your school might not teach this I go to a really good school)

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>>41882967

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>>41882967
wew lad

>>41882906
does anyone know if they make kids WL shoes with characters and stuff on them. it would be pretty a cool/fun way to get kids into lifting

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>>41882957
>I'll assume you're scandi

fooled another one lads

I'm in the US, i would just buy from rogue, eastbay or directly from the manufacturers website if i had to. I search for deals first of course though. I want to by the Romaleo 3's but I want a bigger heel so I'm torn.

I've lost almost 10kilo but apparently I'm still 22% bodyfat (with a degree of 3% error)

Loooooool what the heck

I actually can't seem to get lean. Its been 3 months now and I look exactly the same.

>>41883057
10kg in 3 months is a pretty fast cut. probably lost alot of muscle too

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RRREEEEE WHY WON'T MY BENCH INCREASE

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>>41883057
LOOKS LIKE ITS TIME

FOR RENAISSANCE PERIODIZATION SENPAI

serious. if you're going to cut 1000 kcals, minimize the catabolism impact, and if you're going to bulk, get the same anabolic effect with half the calories.

shits dope.

>>41883092
Its was likely mostly water weight if I'm honest with myself
But my legs have atrophied a fair bit too! So who knows

>>41883103
I am the laziest, most unmotivated person in the history of mankind when it comes to meal planning

What's the easiest way I can learn the renaissance thingy without lots of reading

>>41882957
>What online store/retail would you buy WL shoes from?
I bought my Adidas Power Perfect 2 from Kappi, I think it was. NOK 1200-1400 somewhere, in the year 2012.

Now that I think about it, the shoes were a birthday gift, but anyway, pretty sure that's where they were bought and I remember them going for that price around that time.

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>>41883157
>>41883157
>What's the easiest way I can learn the renaissance thingy without lots of reading

>without lots of reading
>can't be fucked to read a book that has distilled and concentrated up the knowledge and trimmed the bullshit, organized it logically with good articulation in a systematic way

I will never understand this response. Every one that gets into fitness won't touch a book until they realize there's literally no other way to learn the material they need. I've been helping 4 normies IRL over the last couple months. Every one of them, I gave 3 books to (and access to many, many more)

every one of them said "yeah sure I'll read it", then proceeded to ask me every fucking question possible that WOULD HAVE JUST BEEN ANSWERED IF THEY READ THE FUCKING BOOK IN THE FIRST PLACE over the next 4+ months.

then when I called them out on it, they were like "lmao did you think I was seriously going to read that"

Hell, girlfriend was one of them. After a month of RP, improving her stomach fat DRAMATICALLY and losing like 6 lbs, she was fucking freaking out because "it [RP] wasn't working and she was just as fat as before". I've been so frustrated in my life. She got fucking textbook results (literally, lost exact amount of lbs she should have for the kcals she cut) and was freaking out because she had no idea what she was in for or should be expecting, because she didn't read the fucking material.


so i told them all what I'm going to tell you: go fucking read the book. I'm more than happy to answer questions, but I can't convey _every_ fucking topic in the book as well as it does, and more importantly you won't remember if I just "tell you".

>>41883103
halo top is actually the fucking best

low sugar, no fat, tons of protein, tastes super good slightly thawed, it makes for a great weekly treat. Shame that they're so rare/expensive tho :|

>>41883237
I'm gonna be real with you, I've been here 4 years and I haven't even read SS yet. Fuck man, I didn't even read this post.

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>>41883265
at 5 bucks a pint, it's worth every fucking penny for me. My local grocery store has it continuously stocked, and its the best thing in the world.


>>41883270
enjoy ur cut senpai

>>41883237
That relationship dedication by your lass doe...

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>>41883289

>tfw bought 4 pints of Halo Top at $2.99/pint last weekend

>>41883093
Have you tried putting more weight on the bar and then lifting it in a progressive fashion?

Daily reminder that powerlifting won't build aesthetics.
https://www.t-nation.com/training/big-3-lifts-suck-for-size-gains

I just started lifting weights in a gym. Mainly doing it for muscle mass gain. I note a lot of powerlifters are massively strong and very lean comparable to body builders. Once i hit my goal weight, i want to start boosting str to limits. Is there a way to do this then without adding extra mass and just boosting neuromuscular connections and improving what Ive got?

>>41883508
You have to bench more often than you deadlift or squat, retard.

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>>41883577

>I note a lot of powerlifters are massively strong and very lean comparable to body builders.

>>41883606
Compared *

>>41883613

I'm not confused by your wording, I'm confused by the content. Not a lot of powerlifters are leaner than bodybuilders.

Unless you're talking about the little twinks in the lighter classes.

>>41883592
Even then, bench is pretty shit for developing chest aesthetics. If you want big muscle tits you're better off with incline bench, dumbbell bench and cable exercises.

>>41883647
Fine. Is there a way to build strength without putting on too much mass? What would the diet look like.

>>41883658
i never feel incline in my chest, just in my delts

but I have an 80 inch wingspan so ymmv

>>41882938

Is this bait?

>>41883431
>halo top
Twinks out

>>41883717
hands down the best chest exercise is cable flys. angle it upwards if you want to really destroy that upper chest. if you want aesthetics, bench and cable flyes are all you need. high volume high rep cable flyes negates any need for dumbbell or incline presses.

>>41883093
Push it to the 'near injury' point on a more regular basis. And eat to gain a little weight.

>>41883237
>"it [RP] wasn't working and she was just as fat as before"

AAAAGHH I almost reflexively slapped my girlfriend reading this.

>eats well, consistently in the gym/running
>looks good, leans out
>gets lazy for a few weeks
>gains some weight back
>"I swear I can never lose weight no matter what, I hate this waa"

I mean she's otherwise a great girl but holy goddam, women not even once

>>41883508
Okay Paul. How's that 700 pull coming?

>>41884089
for fucking real. it's horrible. I spent a full 45 minutes consoling her and telling her to basically stfu and stop whining it's working fine it's just more work than you thought it would be - in the nicest way possible of course.

>>41883658
No, you're better off with good insertions and genetics

t. man with Arnold-chest with mediocre bench and father with same chest

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well boys

I pulled the trigger. Can't wait to see how bad I still am at snatches and overhead squats with a 24.8 mm heel lmao

>>41884108
>basically stfu and stop whining it's working fine it's just more work than you thought it would be

Right? Like holy Christ, it's forward progress, stick to it for a few months and see what happens

2-day 5/3/1 lads

>>41884187
Have fun with your 4 hour gym session

>>41884146
Why didn't you go full meme and buy some Position USA shoes?

weeeew lads I am squishing a late night smelly ass Norman fucking Khan straight into a pile of shit to be flushed THE BACK FUCK TO India

So I'm looking to do classic 5/3/1 right now. How do I know how much weight to add at the end of a cycle?

>>41884022
cable flies don't feel that great either, pec deck feels amazing though

smashes my chest, spares my shoulders

>>41883237
Is it in the Dropbox/pastebin thing? Not into paying for a book when you could potentially pay similar amounts for online coaching

>>41884219
Nah, about 1.5, less if I'm flying

A
SQ 5/3/1 (no jokers because near-max squatting is the cause of 95% of my injuries)
FSL x3-4, sometimes paused
BN 5/3/1 + joker sets
FSL 2ct x3-4
Hypers/Rows

B
Diddlylift 5/3/1 + joker sets
FSL paused diddly
BP 5x4/3/2 with A weight
FSL CG x3-4
Trahceps/Rows

Longish, tough days, yeah, but it's structure I desperately needed and it's actually pretty fun. Sometimes I toss in a third day of front squats for ???? volume in the 1-3 range and some dumbbell/cable upper work too.

>>41884273
>classic 5/3/1
What is this? Just the main lifts for one top set?

WRONG.


>How do I know how much weight to add at the end of a cycle?
Read at least one of the books.

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>>41884328
>no jokers

>>41884378
ReeeEEEE fuck off heavy squats hurt me, I unironically squat highbar because of it. And going heavy on fronts is 100000x more fun

Is 250lbs box squat at 165lbs intermediate or not yet? I estimate that my squat would be in the 300 hundreds. I'm asking to know when to switch to an intermediate program because I no longer can add weight daily. Also I still don't use a belt, when should I add it?
Thanks

>>41880082
Take those shoes off

>tfw not stronk enough

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First time touching 2 plates in 6 months, did 6 sets of 3.

First set

>>41884663
You again? Plant your fucking feet, get a real arch and set your whole body up like you want to move weight, and touch your stupid chest.

>>41884663
>didnt touch chest
>counting it
pick one

>>41884663
>did 6 sets of 0.

ftfy.

>>41884685
>>41884714
I actually don't understand this not touching the chest meme

>>41884739
>PLG
8. After receiving the signal, the lifter must lower the bar to the chest or abdominal area (the bar shall not touch the belt),
hold it motionless, after which the Chief referee will signal the audible command “Press”. The lifter must then return the
bar to straight arms’ length elbows locked. When held motionless in this position the audible command “Rack” shall be
given together with a backward motion of the arm. If the bar is lowered to the belt or does not touch the chest or
abdominal area, the Chief Referee´s command is “Rack”.

>>41884663
is this blueshoes?

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>>41884770
They sure as hell aint paused but i still don't understand the touching chest meme

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>>41884782
Youre touching your stomach

>>41884782

>implying ROM is a meme

this is basic stuff anon

touching the bar to your chest is the same as squatting to depth or getting your chin above the bar in a chin up

gotta touch the chest lol dont be a half repper

>>41884806
As long as it doesn't touch your belt it's okay.

>>41884782
Your shitty side angle makes it look like you're stopping above the chest

>>41883237

You now realize that 99% of /fit/ has never read SS, and these are the morons asking for form checks, or questioning why their squat is stuck at 365 lbs even though they're 6'1'', 165 lbs, but totally eat and sleep a lot.

Any pdfs arround about the renaissance perodization thing ?

>>41883677

If you're not already fat, not really. You'll LP for 2-3 months, stall at moderate weight, then grind some overwrought nonsense program for paltry gains because you, inexplicably, refuse to grind Texas Method for paltry gains, because you, inexplicably, refuse to weigh more than 200 lbs.

>>41884959
iirc they're somewhere on the google drive link in OP

>>41884108

Maybe if you just said it like that, she'd listen.

>>41884966

Hmm I can't find it inside the google drive link. ctr-f'ed through every folder. Thanks though

>>41885014
I swear it's there somewhere. I remember it was in a link on an excel file, not in pdf form. I've got two pdfs and a spreadsheet from Renaissance Periodization on my desktop that I definitely got from a plg link.

>>41884962
most of this is just people not wanting to sacrifice their looks for performance in the gym

nobody wants to put in all that effort and look like a fat fuck

Alright I made a routine that I think is a good intro to Power Lifting for someone coming in with some experience.

Thursday
Bench Press
Over Hand Press
Under Hand Press
Squats

Friday
Dead Lifts
Sit Ups
Push Ups with Feet On Bench

Saturday
Run Really Fast
Squats

Sunday
Pick 3 Exercises from The above Days


I was told to read Starting Strength and read that I should have linear Progression. Every week I will add 1 Exercise to one of the days then by the end of Summer I should have an Expert-esqe Power Lifting Routine


Thoughts?

>>41883237
So where's the book you fat dufus?

>>41885082

Hmm no luck. Whatever will look again maybe my brain is clouded from all these files. Though if you can upload your files and share them I would be glad. Thanks anyway !

>>41884782
How come your left arm is so much further out to the side?

>>41884962
>inexplicably refuse to weigh more than 200 lbs
Bulking from 150 to 200 as quickly as possible is not the best for long term gains and health. Gaining at a moderate rate over a very long period of time is better in basically every way, and bullying people for being sub 200 lbs just shows you're insecure about how fat you are.

>>41885100
is this a joke?

>>41885241
The only advice I got from this thread earlier was read the Starting Strength book so I figured if something was wrong someone would point it out no need to be a dick about it

>>41885100
>Over Hand Press
>Under Hand Press
>Run Really Fast

Nigga starting strength is a lot more than "add 5 lb to the bar" every week. It's about how to develop a program that is sufficiently intense to make linear progress but not so intense you burn out. Actually read starting strength. Your routine looks like a cut and paste hack job.

>>41885286
Do you think I need to cut back so I don't burn out? I have Monday to Wednesday to recover. I read enough of Starting Strength because there was no Dumb Bell section

>>41880221
This is actually sound advice OP.
You're likely over-reliant on your skeleton.
Perhaps when you first started you didn't have much muscle, so doing it in this manner was optimal.
Its best you learn sooner rather than later how to engage "all" of your posterior chain.

Source: Meh.
I hit a wall at 390 lbs. @ 165 utilizing a similar method, (Where you go super low so your spine never actually has to bend much and then shooting back up.) and then had to essentially learn how to squat utilizing muscle from the beginning again. It will come on rather quickly though I think, as it will be more muscle coordination and muscle building centered to adjust vs. the putting your fucking soul into aspect the first time around.

I don't have webms to share, I suppose I could make some if you were actually interested. ( I literally just lurk, but this is pertinent to my interests and knowledge.)

are there people who actually thinking sucking dick is gay?
you're sharing protein
you're admiring masculine physique
being in the vacinity of other ⬆high ⬆testosterone males ⤴increases ⤴your own testosterone
eating pussy is gay because you're litterally slurping down ⤵estrogen⤵and long term relationships have been proven to ⬇lower ⬇testosterone.
spartans had gay orgies all the time and they were the ⬆height of masculinity. you bet they were at least fondling eachothers test producers.
all these summer DYEL's piss me offtheir twinkbodies don't understand, but in time i'm sure they'll get it.

>>41885486
That was actually Athens propaganda you brainlet

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I keep having the same awful realization everyday that I will

NEVER

EVER

take Rebeka Koha as my wife

How does one live with such a feel?

>>41885522
Welcome to my life for the past YEAR because I will never EVER make Trappy happy like she makes me happy!

>>41885522
Maybe if you dialed down the autism a little a girl would let you touch her tit

>>41885220

Throwing out some bullshit, unsubstantiated platitude about "MUH HEALTH" shows you're insecure about how some jabroni tripfag squats what you squat with your bodyweight on top of it.

How to get rid of stretch marks

>>41885557
what are your lifts and BW

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>>41885555
I DONT CARE ABOUT RANDOM STACEYS I WANT REBEKA NOW

SKREEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

I can squat 3 plates but can only front squat 95kg.

Is it a good idea to stop back squatting and replace them with front squats? Will my back squat increase later if I come back?

>>41885590

I got 272.5 kg squat, 142.5 kg bench press, and 247.5 kg deadlift at 226 lbs bodyweight

I'm weighing about 236 lbs right now though, and have max testing on Friday or Saturday, depending on when I can get to the gym.

>>41886103
Whys your dl weaker

>>41886103
>squat that much higher than dead
>bench that much lower than squat

your lifts are good but your Rippetoe programming is evident

>>41886114
it usually is for fat lifters (no bully)

big gut is advantageous for squat, i bet if he leaned out to 12% that squat would evaporate and his deadlift would go up a little

>>41886114

I blame it on really stubby femurs giving me great leverage for squats, but a long torso that works against my deadlift. Deadlift, unlike bench press, has been progressing nicely at max tests and during this last TM cycle though.

>>41886121

Yeah, I'm going to keep TMing squats and deadlifts, but mix it up for bench. I have been stuck at LMAO3PLAYT since fucking December. May as well give that Nuckols 3x per week intermediate bench deal a try. Not like a shitload of bench press could possibly end poorly.

>>41886246
do you pull conventional or sumo? most squat-chads tend to do better sumo

>>41886346

Conventional. Partly because I pulled that way before starting proper powerlifting as it's better strength training for sports like rugby, and partly because I'm butthurt over half repping bullshit being considered a legitimate deadlift.

>>41886354
you're putting yourself at a competitive disadvantage, and I really doubt there is more athletic carryover from conventional

t. lanky conventional deadlifter who only pulls sumo on alt stance day

>>41886090
just do them as an accessory

>>41885100
https://blackironbeast.com/starting-strength

>>41885459
if you are dumbbell only scrub go to the reddit fitness sticky

>>41886090
its a good idea to stop doing semi goodmornings and start doing real squats

>>41884822
>getting your chin above the bar in a chin up
I got triggered here because thats not full ROM

full rom on chinup is touching the bar with your chest

>>41884782
>those midget tier arms
you could have a great bench if you keep at it

>>41884959
It's in the drive, under the Diet sheet.

lol had a wet dream this morning

>>41884663
Dude, stop posting your fucking videos if you're not going to do anything with the responses/advice.

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What are the most optimal weightlifting shoes, available in the EU, for someone with a mid range budget. something around €100-€120.
Adidas power perfect 2?

Mainly for powerlifting and general lifting purposes, not doing oly lifting.

>>41888473
all the responses are just "touch your chest" when hes proved its just the camera angle and he is touching his chest. no ones actually given him useful responses in the last few times Ive seen him post

>>41888525
do-win gong lu 2/3s

>>41888545
how do they compare to the Pendlay do-wins?

>>41883093
Assuming you're doing dips and OHP to increase your bench you should maybe check your form.

>>41888473
I mean they get like 5 responses and they are all touch your chest...

I am trying to arch more and get tighter but i think the commercial gym benches don't really help.

Working on it senpai hopefully get 3 plate by years end.

>>41888473
I mean there isn't much he can do. Sure his body overall could be tighter but it's hard to do when the bench really won't let him get his knees below his hips

>>41888664
Try bringing your feet back more if you can, your knees are at the same height as your hips, you want them to be lower.

>>41888607
gong lus have a higher heel I think. and pendlay are slightly more expensive. otherwise very similar

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Can someone make me an accessories program. I have small arms, small pecs, and a small back.

>>41888909
assuming youre weak af

do SS

add weighted dips, chins, pendlays, btn presses, dumbell rows, cgbp, facepulls

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>tfw can't afford to eat nothing but steak, rice, and broccoli

That shit is expensive.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

Weight has nothing to do with making the muscle work HARD
-Rich Piana

>>41888909
>>41888929
for example

SS is

A
squat
bench
power clean

b
squat
ohp
deadlift

you should do

A
squat
bench
power clean
pendlay rows 3x3 speed is key here 1.5 min rest. Up weight every session 2.5lbs
dumbell rows 2x12 RPE9 should be relatively light weight with fast reps aim for a pump 1min rest
weighted dips 2x10 RPE9 1min rest

b
squat
ohp
deadlift
weighted chins 3x5 make sure the bar touches your chest, thats full ROM. Up weight every session 2.5lbs
cgbp/btn press 3x12 RPE9 should be relatively light weight with fast reps, aim for a pump 1min rest. If your rotator cuffs feel sore do cgbp, if not do btn press
facepulls 2x15 RPE6 1min rest

>>41889075
Fuck off trappy

Has anyone completed a full cycle of Jacked & Tan 2.0 yet?

I have a meet in 16 weeks and this looks like It would make a perfect hypertrophy/volume block

>>41889110
wut im not trappy

why did you respond this way

>>41880661
Just started after a long break, doing the 4 day. the volume is tough but seems like a good routine so far

why small rom benchers dont have big arms, and full rom benchers have big arms

is arching using more chest than arms?

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>>41889045

>WAWTT

Not training today, but did squats and paused deadlifts yesterday. AMRAPs on both (got 11 reps both times), followed by a couple of back off sets. Then back, quads, and abs. It was a long day.

>WAWET

I put peanut butter in yogurt. It was good. Gonna have steak later.

>WAWLTT

Hank Jr.

>WAWFT

Lazy. I should be working on my truck and looking for jobs, but I hate going outside in this heat, and I'm tired from yesterday.

I'm also feeling like my training is back on track, since last cycle was a mess.

>>41889494
reduced ROM = less hypertrophy with the same weight. people who half rep moves don't get the full benefit, and the same can be said for those who go through a full rom but do everything they can to shrink it

>>41878708
lads quick 15hours to get rid off doms method. I should be squatting tomorrow and I can barely walk since monday because of doms.

>>41889751
Low intensity cardio and DeFranco agile 8

Get on the Dyna bike or go for a walk or maybe some swimming

>>41889519
That's why all the teenage noodle arm faggots around here have no upper body mass and stalled bench presses

They're all trying to use Jap grip Max width pressing when they should be using a full range of motion to develop as much hypertrophy as they could

>>41889903
I bet you I bench with more narrow grip than you ever did and I still stall on bench, while all those noodle armed fags bench twice as much as I do.

>>41889751
sleep. and when you start squatting the doms will o away anyway

>>41889979
Yeah sure if those were some bitch ass doms I wouldn't worry, but this time those fuckers feel like walking with broken legs. My quads literally started hurting less than an hour after workout. Never had doms this bad, but at least the workout was amazing hit some really good weights I never expected.

https://youtu.be/95mxzN6aPtE

Blowhole posted a video about not being a faggot regarding your own progress or others.

Discuss.

>>41890116
Do some light cardio you out of shape fat fuck

>>41890157
I run 1km in 2:45@72kgs you memelord.

>>41890194
Ok dino

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https://youtu.be/D4ySrCNGqR4

There are people in this thread right now who couldn't bench press 225 for reps while slip & sliding while being pulled by a bearded man while wearing a thong

Pathetic

>>41890248
Who's dino? Is this like t-rex meme you call someone a dinosaur?

>>41890321
Dino is Sean's alter ego when he wants to talk to himself

Lurk more

>>41890340
is raffy his gay tranny alter ego

>>41890356
Among others

>>41890340
Confirmed, no one knows what the fuck you're talking about.

What's optimal for 2x week training? Monday + Friday?

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>>41890141
>giving him views

Use this link instead

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

I am tired from an exam I had today. I have been out all day long, just had lunch at 7pm.

Should I go lift ? I am supposed to squat and bench today, doing GLP.

I don't feel like it. But I am probably going. Hopefully my gym is still open .

PB 310lb yesterday. Manlet mode 5'7 145lb.

>>41890728
Pls be one hand bicep curl

>>41890728
pls be for 10 reps after doing 2 sets.

>>41890710
Take the day off sweetie

If you're too tired from an exam to lift, then you're probably going to retire from lifting once you grow up into a full-fledged adult

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>>41890728
that's a lot of peanut butter

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>>41890728

Nice 3 count bench

Is /plg/ really this fucking dead?

>>41892086
Yeah. No more trappy

>>41892086
Yes.

>>41892086

Yep.

Most of the people who cared left during the nightmare that was the past couple of years, then the shitposters also left.

You wanna talk about lifting?

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why wont my squat go up REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>41892163
Have you tried c6w?

>>41892174
d-does it work

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>>41892163

>>41892188
Yes, very well. Just remember to try hard, eat and sleep.

>>41892212
it seems that candito switches up the training days is it ok if I keep them the same every week

To that 70kg femboy bragging about his 3 minute 1km

Shut the fuck up. That is not impressive. Nobody gives a shit. You weigh fucking nothing.

Try running a 10km you stupid bitch boy

>>41892212
>try hard
You know they don't

>>41892227
Yeah. I did each lower session Monday and Friday regardless of what it said

>>41892239
Doesn't hurt to repeat it on the off chance the idea of doing so actually takes hold, causing them to do it

>>41878708
it looks like the guy on the far left of that vid is just yelling "HAM"

Jesus Christ man this is the first time I open a /plg/ general and you guys are all retards.

>>41892188
I think it's the best routine for squats I've tried.

>>41892294
Make a trip and complain more.

Fucking damnit

Everything was going great 1.5 months ago. Then i had stress n shit and barely trained for like 2 weeks. When i tried to get back to my regular lifting schedule everything went wrong. Wrists hurt. Then i injured my core while fucking sneezing at home. Never even knew that was possible but it hurt so much i still cant deadlift properly. Shoulders were bad as well. And today i did some very very light deadlifting only130kg which is usually below my lowest warmup weight. 8 years lifting back the only thing i never had any injuries or problems but no first set 10th rep during lockout i snappedmy lower spine. Hurts like hell, couldbe disk dislocation. Fucking how is that possible.

Everything is going wrong. Except for my bench. This never happened before and i dont know why. Fuck fuck shit gonna go to doc tomorrow. I hate how bad i am at powerlifting

>>41892294
wew /plg/ btfo. guess I'll just o and post on /fit/ about CHAD and REEEEEEE ROASTIES instead

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>>41892294
no you

>>41892328
>first warmup set is above 130kg

thats pretty telling that you train like a retard and its all your fault

>>41892328
>even the best olympic weightlifters warm up with a bar
>lmoa warming up with >130kg

>>41892328
>first set he does is with 130kg
>does 10reps
what the fuck do people like this actually exist

>>41892328
this is either a typo and he meant 30kg, in which case he should go to doc TODAY or very obviously, bait

>>41892363
Okay how come i never injured myself for years while starting with 3pl8 but now when i warmed up 100kg then went to 130 shit happens

Also ofcourse its my fault. What do you think? That supermang shot me in the back?

>>41892389
told ya he was bait

>>41892402
You likely train like a retard. One or several of the following
>extremely inflexible
>highly immobile
>no warming up
>grip n rip
>touch n go
>bouncing reps
>not even attempting a flat back
>attempting flat back but failing because no core pressure
>attempting core pressure but failing because no understanding of bracing and proper breathing
>no upper back tightness
Etc

>>41892402
because you destroyed your spine little by little over time with stupid training practices. the fact you couldnt be bothered to spend an extra 5mins warming up properly probably means you also couldnt be bothered to do your mobility/prehab shit either

>>41892458
I started a month ago, should I deload and work on mobility? or is focusing on form enough?

>>41892188
it just works

>>41892513
I'm not the lmao 130kg guy

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Any tips for improving wrist positioning on the bench press?
I struggle to keep my hand from banding backwards.
Any tips?

>>41892539
Wrist wraps and having a proper grip.

What are some good accessories to do if my deadlift is nearly identical to my squat?
I'm squatting to depth and I'm weakest at the start.

>>41892547
I've got wrist wraps and they help; but I only wear them when the intensity gets high.
Any tips for getting a proper grip?

>>41892554
>weakest at the start.
paused deadlifts, pause about 1-2cm from the ground, also there is nothing wrong with your deadlift being the same as your squat.

>>41892513
>>41892514
you dont have to deload. just improve/maintain your mobility etc as you lift. also lift with good form and do warmups and you wont get injured (assuming youre not a gde)

>>41892554
Take 65% of your 1RM and do deficits. Ideally 2-2.5in.
>>41892561
Drive the bar into the webbing of your thumb and index finger. If you hold the bar too high in your hand your wrists will bend back.

>>41892563
> there is nothing wrong with your deadlift being the same as your squat
Yeah I've seen a lot of pros with identical deadlifts and squats but my squat is only 3pl8.
I'm already doing paused deads, should I go for long pauses or just slight ones?

>>41892439
Yeah i didnt mention many details and i am not a retard. I have a reason for my stuff. You are wrong about pretty much everything. Also i do low weight deads touch n go just like for example jesse norris. Wanna tell me hes an idiot too for his training style? But yeah ill only get hate here so i wont even bother. I miss the days when plg was still good

>>41892594
Are you Jesse Norris? No. It doesn't matter what works for him or not, only what works for you should matter to you. And this obviously isn't working.
But hey if you need to play fox & grapes to ease your own insecurities then be my guest. Whatever makes you sleep at night.

All the best with your injury, I hope it heals quickly.

>>41892594
jessie norris literally fucked his spine. also youre not jessie norris. this has to be bait. you cant seriously think criticism of your obvious stupidity is just "hate"

>>41892594
>Also i do low weight deads touch n go just like for example jesse norris
is this bait I cant tell

jesse norris has several herniated discs and a severely compressed spine

>>41892590
The pause should only be long enough for the weight to come to a stop. The idea is to train control if jerking weight off the ground is your problem. A pause longer than that is a waste of energy and just overloads your grip and erectors.

If you're a madman do double pause deadlifts. First pause is 1" off the ground and second pause is when the bar is at the patella beneath your kneecap.
The patella pause is great for working your hips to get the bar over the knees and locking out. This also trains your form because it isn't doable of you're the type to raise their hips too soon

>>41892594
GET THIS RETARD OFF MY BOARD REEEE

>>41892644
I'm gonna try the patella thing, maybe it'll help me unfuck my form
thanks mang

>>41892539
Bulldog grip my dude

>>41892691
Yeah no problem. I figured the patella thing out on my own while doing deficits, so I did them on flat ground and now I do all of my warm-up sets with the patella pause because it engages and warms up my hips best.

>guy comes in saying he got injured
>mentions he starts his deadlift warmups at over 130kg
>nobody bothers to ask what his lifts are

Is this even a powerlifting thread? Yeah, he's doing stupid shit, but come on. Nobody's curious?

>>41892594

What are your lifts?

>>41892745
even if he was pulling in the 400kg+ range he shouldnt be warming up that heavy

Discord is down so I'm continuing my music here

;;play https://youtu.be/3U52sP25ynE

>>41892619
Thanks m8

>>41892640
Didnt know that. So what? Drop the weight and pause betweenevery rep?

>>41892644
What kind of weight would one use for double-paused deadlifts and what kind of volume would one do with them?

>>41892792
Kay the reason is i squat before. Now you all will shit on me for that but i tried a lot of different shit and this works best for me.

>>41892940
>reason is i squat before
That's not a good reason to warm up with over 130kgs, but no one will shit on you for squatting before deadlifting, because it's normal.

>DL 230kg for 3 reps
>Squat 170kg for 3 reps

U mirin my imbalance?

>>41893024
maybe you just got chimp tier arms

>>41893024
>dl 200 for 3 reps
>squat 160 for 1
Looks ok to me.

>>41893024
>Bench 100x3
Yep, sure am

>>41893176

Not far of :)

117.5kg for 3, i couldnt even bench 100kg for more than 1 rep at the start of the year.

>>41893203
Mirin That progress i was benching 105kg for 1 touch and go, now I am benching 105kg for 1 with pause.

I have short baby arms but my bench is like stuck at 110kg

Leverages are bull! Got my hopes up for nothing!

>>41893271
What are your over lifts maybe you are just weak.

>>41893301
Yeah I'm just weak
150/110/180, nearing 85, about 88kg

guys a 2.5 bw squat is reacheable as goal for an intermediate lifter?

Just keep gaining weight and lift it will go up.

>>41893346

Life time goal or short term?

Depends how much you weigh it could be easy for a manlet at 60kg or hard as fuck if your 100kg+

thats my medium term goal,id say 1 year from now, now i weight 68kg at 10-12%bf i will get fatter to get it

>>41892922
No one got something to say on this?

>>41893433
If you get to 80kg you need a 200kg squat that is not that difficult.

Where are you now?

>>41893470
well now im at 100kg at 68kg...ive lost a ton of strenght since im doing high volume training,2 years ago ive hit 120x3-4 reps at 74kg

>>41893497
Get a good routine and stick to it.

Just finished late novice/early intermediate progression. Lifts are 100/150/190 @89, can anyone recommend a fun program that will make me really strong this summmer? Preferably 5+ days a week.

>>41893510
will do thanks for the support,i will try the N-suns 5/3/1 a lot of people get awesome results,im excited to run it,i know there is better routine for getting stronger quicker,but i lift for hypertrophy too,thanks again mate

Just read convo of advanced powerlifters speaking about doing dls only once every two or every three weeks as they're to taxing to do them often, and its better to build pulling strenght with squatting and accesories like rdls or hip thrusts

candito 6 week or tm?

>>41893584
C6W