Welcome to /PLG/ - Powerlifting General. Primarily for discu

>>41912956
Ahoy, Captain.

How do I make my pecs stronger?

I thought wide grip bench would do it but it ain't done nothing.

I also hate doing dumbbell press. Hate with a passion.

if there is a god, wierzbicki tears his bicep on his deadlift opener.

>>41912956

What's the difference between groups A and B?

>>41913029
group a is the flight of good lifters and group b is the flight of people who want to say they competed at a world championship

>>41912990
bench
dips
pushups

>>41912992
Says he's DSQd.
http://goodlift.ddns.net/scoresheets/detailed_scoresheet_m.htm

>>41913029
They are sorted by their qualifying total as far as I know.
The meet would go on far too long if they were all in the same group, so they're split in two and both groups lift simultaneously.

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How can you all live with yourselves knowing you participate in

A) the most GDE normie tier "sport" as just about anyone can succesfully train for PL without a coach

B) in the least athletic "sport" around, literally all you do is move things minimal distance without fully breaking the rules

C) a sport that noone finds impressive or cool in literally any way

>so anon do you have any hobbies
>*unsheathes inzer belt*
>why of course my lady I participate in the >sport of powerlifting
>oh cool like that stuff on the olympics
>oh no no see my lady we powerlifters compete in the squat bench and deadlift
>oh....ok....

defend yourselves

>>41913051
Must be a mistake, that name appears on the 83kg class list.

>>41913059
It's just something for the failures to do. If you can't be an olympic lifter, aren't athletic, don't have a good physique, then you become a powerlifter.

>>41913039
>>41913056

I probably should have guessed that. Thanks.

>>41913051

Did he get popped?

>>41913059

>caring about what others think
>caring about how complicated it is and how much coaching is required
>not just doing what you like

It doesn't matter if you're a GDE or not, you'll never get anywhere.

Anyone have a recommendation for basic yoga instructions (ideally in video form like on youtube or something)? I remember it being good for my hips a while back, and I want to try it again.

Hopefully, I can also get some benefit in my shoulders and upper back.

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>>41913051
>mfw wierzbicki gets sent to the wada gas chamber

>>41913059
How can you all live with yourselves knowing you participate in the "sport" that is narrowly second place in all those categories

>>41913059
>>41913082

you know hes desperate for attention when he starts samefagging

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>>41913086
I'm sure I'd be mighty contempt dwelling in my parents basement, being obese from overeating while making sure I'm doped up on ketamine all the time

but I wouldnt do that

cause its inferior to my current lifestyle

much like powerlifting is inferior to olympic weightlifting

negate this

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>>41913121
I literally never samefag unless I'm trying to bump my thread

I'm not a brainlet so I dont have to samefag

>>41913127
no one cares dude

>>41913127
very little things are inferior to barely benching 2 plates you twink fuck

Squatted 182.5 at the meet! It's more than what I planned but damn it felt good. Got complimented on my depth too which was an extra boost

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>>41913141
I benched 245 for 3 on monday

>>41913143

GJ my man, I am proud of you and you should be too.

>>41913143
no you didnt

you

"squatted"

182

as you did a lowbar "squat"

its ok

not everyone can be good

(unless you for some reason did highbar in which case cool)

>>41911290
>>41911320
He's literally fine. No deload necessary. He just has to focus on not letting his knees come back and he'll be golden. Also he needs to go a tad deeper but that's it. He'll get used to the shoes and squat well.

>>41912304
That's extremely fast progress my dude, you have nothing to worry about, just keep using it for lower body. Use something else for upper body, like 3x bench programs from 28 free

>>41913158
POOPTINE! ILY!

where are you guys watching stream? the cytube is dead and the only discord i am is inactive, anyone got a new invite or something?

>>41913086
>>41913069
Idunno lads.
>>41913143
Good job lad.
>>41913158
Well, well, well...

>>41913177
>>41913199

You can't make a "capitan" edition and expect me to not show up, however briefly.

>>41913158
>>41913199
Thanks

>>41913159
I have a weird upper back so my bar placement is too high for low bar but too low for high bar so it's like in the middleish

>>41913218
Every thread will be a Capitan thread, then.

>>41913232

Don't respond to Panzer, he's a nasty ratbag who has been hurt and can never love again.

POUTINE OUT

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>>41913250
show me on the doll where I have hurt you so badly that you project yourself onto me

Biscuit weighed it at only 99.35kg
why didn't he just stuff his face with food for the past few months to get up to 103-104kg? the extra mass can only make him stronger

>>41913273
for wilks

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105S GOING DOWN NOW

https://
cytu.
be/r/ipf

So hyped for 105s.

I like how each of the lifters has a real distinctive personality too. It's like brains vs body vs heart vs drugs

>>41913273
kryzyzyryyzyzzyzystof probably wants to break ed coan's sub 100kg deadlift record from way back, even though it's obviously not a current record or anything

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https://cytu
.be/r/IPF

EVERYONE IN

These refs are fuckin SAVAGE

why did they fuck over the kazakh dude that was good depth

what the fuck is a beef titan

>>41913418
no it wasn't

>>41913427
if you look at the previous session they have white lighted the same depth before

poland guy is totally roiding

/ourguy/

this half nigga dude needs to lose some weight

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

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>these are the people you share a thread with

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hype

>tomorrow is sunday tho so i'm not sure wtf amazon is thinking but w/e

>>41913823
I wanna see your face when you realize a slightly taller heel than the adipowers isn't gonna do shit to fix your mobility problems

>>41913821
With whom you share the thread**

God, this woman is annoying.

kek someone make a webm of screamer little dance

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>>41913897
Ok

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>>41913059
Saw this and thought of you

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hmmmm

what did blevins squat

>>41913823

you got any advice on lifting shoes? wanna buy some myself.

>>41913968
322.5. Went for 333 WR on the 3rd but missed it

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>yee
>yee
>YEEE

>>41914031
>>41913968
Attempt selection is killing him, he might be able to edge out Bryce if his DL has gotten better otherwise.

>>41914068
Blevins just can't grind though. Honestly though i think missing both of his 3rds has cost him his shot at first place.

>>41913980
What are you looking for?

why is screaamer opening beltless

>>41912956
wow that aussie woman is the worst commentator i think ive ever heard.

>>41914294
Bonnica is worse
be glad we don't have to suffer her bullshit

>tfw no George + scottish guy combo for max bants

Are barbell lunges a good accessory exercise? People say that unilateral leg exercises fix the "imbalances" in legs, but I'm pretty sure that's functional training bs.

>>41913177
Hmm, yeah, maybe best to not fix what ain't broken

If I wanted to do GPP with nuckols 3xint med, would it be best to do it on day 1 or day 3?

>>41914418
Day 3 imo

WIERZBICKI SMOKING IT

fuk

lmao failed to push hips thru when it was already at finish position

>>41914511
Link to stream? I'm in gym atm

Can I do a form check here?
https://www.youtube.com/watch?v=djch3ehljwc
I know I'm a DYEL I just want to make sure I'm not wrecking my back.

>>41914563

already over, wierzbicki got 400 to finish position and failed to lock it out

>>41914576

head should be in neutral, dont look at yourself in the mirror, do deadlift having mirror behind you so you cant look

overall it was meh not efficent or optimal but back was safe

cant really help you out if you doing 1 rep with something below your 86% of max

>>41914563
it just ended

Biscuit first
Bryce second
Blessings third
Screamer fourth

Garrett missed his third squat and bench, both trying to break his own world records.
Bryce missed his third deadlift, which would have put him just over Biscuit, but Biscuit still had a third attempt so even if Bryce nailed it mr. roidaroo could easily just tie Bryce and win on bodyweight. But Bryce missed his third so Biscuit went all out and tried 400 on his third and failed.

>>41914584
Who's in what position???

>>41914427
Was thinking the same.
Thanks, you always give good advice

>>41914576
fix that chicken neck
form is suboptimal but not dangerous

>>41914576
too sub-maximal to tell. lower back looked a bit rounded bit it might just be your clothes

>>41914607

>calling Krzysiek biscuit

whats that about?

I think mentally it super hard for someone like blevins who has a comparatively shit deadlift. You news to force yourself to get so much distance from the first two lifts to pull ahead.

Compared to a deadlift we who knows they can just bring it home at the end.

It was almost weird to to see krystoph miss that, will be crazy to see him fill out the class another 5kg would definitely help his bench and squat could potential see 950 at 105 somewhere in thr not too distance future.

>>41914605
>>41914638
>>41914644
Okay, I see the neck issues. I was told in the past to look straight forward, I guess that was wrong. That was a warm-up weight, maybe I'll record again later with working weight.

>>41914650

>krystoph

you know that if you have to say it more english his name is literally christopher you dumb fuck

>>41914661

record with working wieghts plus look neutral, do not move your head

Any good programs for squat and deadlift that is not c6w for an intermediate

>>41914671

COWOBOY
O
W
B
O
Y

METHOD
E
T
H
O
D

OR TSA 9

>>41914662
Phone autocorrected soz senpai

>>41914671
Candito 6 week but do squat and deadlift work with a trap bar. So first day do 6 sets of 6 trap bar deads at whatever percentage.

I'm just happy screamer looked like he had fun

>>41914617
>Always give good advice
T-t-thanks

>>41914671
Hepburn (if you don't mind the slow progression), TM, heard good things about the BLEST early int, etc

Continuing my meet update

>yell out LIGHTWEIGHT BABY before 3rd attempt
>fail it

It's just like my /fit/ memes!
At least I PR'd for a 112.5

>>41914934
112,5 bench?

>>41914949
Yeah

I ain't no bitch

>>41914934
Kek'd heartily desu. Good job senpai.

which intermidiate program has worked the best for most?

>>41914995
That's great, congrats. How did it go with the other lifts?

>>41915017
Waiting for last flight of bench before diddly starts but squat went well. Also PR'd for a 182.5

>>41915049
Great, good luck on your diddlydoodle.

>>41915063
Thanks m80

I had planned for a 190/200/205 but if the second feels LIGHTWEIGHT I'll up to to 210

Is disbrow bench program a meme or just for advanced lifters?

>>41915204
meme, just do sheiko/rts when you get to that stage

>>41915001
nuckols 28

I came back to browse /fit/ today after spending most of my time on /a/ for the last couple months. why are there still so many DYELs and broscientists posting "advice"? What are the janitors doing?

>>41915297
Those are the janitors.

>>41915286
even for squat and deadlift?

>>41915283
c6w vs tsa 9 week i seem to progress only on squat on c6w

>>41913059
>defend yourselves
I earn money this way, so it's worth it.

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REEEEEEEEEEEEEEEEEEEEEEEEEEEE A BUG BIT MY LEG

>>41915711
ha ha

>>41915723
fuck off sean

>>41915747
wow rude

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AHAHAHAHAHHAHA

HOLY FUCK YOU CANT MAKE THIS SHIT UP

SCREAMER BLOWN THE FUCK OUT SO HARD HE DIDNT EVEN PLACE IN OVERALL MEDAL STANDINGS


AHAHAHAHAHAHAH


SCREAMER IS GOING TO GO BACK TO DRINKING EVERYDAY KKEK

MEANWHILE THE NATTY KING HIMSELF SMEARS SHIT ALL OVER GREAT BRITAIN AND USA AFTER THAT EMBARASSING PERFORMANCE KEK


>USA BLOWN THE FUCK OUT BY WEIRZGOD
>BRITAIN BLOWNT HE FUCK OUT BY WEIRZGOD

KEKEKEKEKEKEKEKK

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>>41916002

POLAND STRONG AS USUAL

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>>41916002
the only one whos going to be be drinking everyday is you lad

>>41916030

DELETE THIS

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Final update for anon's meet

>185 squat
>112.5 bench
>200 diddly

I actually got 210 up but I hyperextended so they failed me. Feelsbadman. At least I know I can do it, I'll put 205 in for c6w to split the difference since I got greedy

>>41916041
gj lad. they failed you for hyperextending? sounds a bit weird. you probably shouldnt use comp maxes for your next training cycle tho

>>41915396
Yes.

>>41916041
Good job lad.

>>41916066
Just talked to another person. They said I also hitched a little. No the hyper extension was definitely warranted because I felt myself do it I consciously. On video it's pretty obvious

What do you recommend for weights then? I legit failed out on my bench @115 tho

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They didn't really do a good job with the spotting this time around either, huh. Pic is a failed 307.5, and the two side spotters didn't really follow the bar down.

>>41916089
~95% of comp maxes

>>41916002
THERE WASNT EVEN A SINGLE CANADIAN LIFTER IN FLIGHT A LMAOOOOOOOOOOOO

HOW WILL LEAFS EVER RECOVER

>>41916131
Didnt need to, they got the bar up fine on account of them not being the 13 year old USAPL World spotters

spotting was fine

This year worlds is full of cheaters. Powerlifting is dead.

- Gibbs

>>41916205
>>41916030
>being this upset your country got blown the fuck out by the natty king

KEK

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>>41916131
atleast there wasnt a repeat of this sort of shit

>>41916253
did he get a stroke

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>>41916002
>being this upset your country got blown the fuck out by the natty king

KEK

>>41916274
no it was just an autistic seizure. something canadians are prone to

>>41916282
my country didnt get blown the fuck out by the natty king and im the opposite of upset i am rather pleased by the results

>>41916253

shouldnt side spotters actually get under bar so they could squat it up not fucking push with arms and form far away like the faggot on right

>>41916304
m8 those are American spotters, so they dont exactly scream intelligence

>>41916303
your country wasnt btfo? I must have missed them on the podium then. or did flight B have their own podium ceremony where they handed out participation medals?

>>41916326
UK and USA got blown the fuck out by the natty king, no other country was blown out

>>41916332
In Canada it is literally ILLEGAL to mis-pronoun somebody

>>41916389
thats what ive been hearing on 4chan so Im inclined to say yes

>>41916389
Those Canadians love their trannies

>>41916437
yes we do

>>41916467
Hey ma'am

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>All natty brah, just try harder!

>femurs are 29% of my height
kill me

>>41916618
Both the Polish 105s looked absolutely natty.

>>41912956
Went for 475 yesterday 3 times. Couldn't get it past my knees. Should I kms yet?

>>41916744
atleast youre not as big a GDE as >>41916618. he couldnt get 400 past his knees today. and hes on tons of drugs

>>41916803
>GDE
What's that, I've always been afraid of plg and stayed away

>>41916895
Gross Domestic Exports

Reminder as a pole I'm telling you no one in Poland is natty, literally every single semi-serious guy in the gym roids

>>41916948
as someone who has lived in romania, belarus and poland for extended periods of time i can confirm this.

steroid culture is rampant in every country east of germany

>>41916948
I'm norwegian but this holds true, every single pole in the gym is on roids, even the not serious ones

>>41916992
>>41916976
Yeah the roid culture is so big that no one believes me I deadlift 210kg natty and they keep asking me what I take in the locker room. And when I tell them I don't even use any supplements outside vitamins they look at me with disbelief.

Has anyone ran TSA 9 week intermediate program?

>>41917073

I haven't, but my cousin who had a small sponsorship from Bryce one year swears by it.

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Im in 2.5 plates in box squats x5 with strict form (probably 300lbs regular low bar squat) but I can't keep adding weight every other day, I almost always have to add a 2.5lbs at the end of the week because the weights are getting very heavy (3x5 three times a week) at 165lbs of BW. Should I start an intermediate program or grind it until I get around 315 (while bulking)? If so should I do Texas Method or Mad Cow, if any one can advice me on this I would appreciate it.

>>41916948
Anyone that follows weightlifting knows this. The Zielinski bros, at least one of the Dolega's, all got popped. Eastern Europe in general has rampant steroid use.

>>41912956
is that n0thing?

>>41917149
It's Owen Hubbard.
Watching ECS S3?

>>41917090
what kind of retarded beginner program has you doing box squats?? do TM

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>>41913059
>I'm a REAL athlete

>>41917142
yeah pretty much everyone from pzpc (polish weightlifting federation) got popped.

>>41917047
Could you say why that is? It's obviously a cultural thing. But why so much use?

>>41912956
What is a good program for deadlifting? It's my favorite lift but i'm currently kind of struggling on it because c6w doesn't seem to focus on it too much

Right now i'm running c6w for squats and deadlifts and nuckols 3x int med for bench

also, i've found that high rep/volume days don't make me feel like i've worked as hard as days when i do lower reps with higher weight, do i just need to inflate my maxes for the weeks or what?

>>41917162
yeah dude, CS is actually cool af at an arena

>cut
>lose 20kg from dead
>stop dead lifting for a while because idgaf
>decided I wanted to max out deads for the first time in a month
>pulled sumo
>dead went up 10kg
>now only lost 10kg

Good feels

>>41917198
No idea tbf, it doesn't help that roids are legal in Poland. I guess it's just kinda more people on average go to gym than in western countries and usually the biggest guys in neighborhood get the most respect.

>>41917090
How tall are you and do you carry much fat already or are you lean? If you think you can get to higher weights using the program you're on right now keep doing it.

Massive grip pr lads, 385 8x2 doh

>>41917088
did he made good progress with it? idk if my numbers really fit such a long program
S:405x1
B:255x1
D:455x1
Weight:165lb

Do any of you guys progress weighted chins and dips via reverse pyramid? I always feel much weaker after the first set and never manage the last couple of reps of my final sets when I do something like sets of 5.

I wonder if a heavy first set works better and then lighter backoff sets.

>>41917541

My cousin is actually a girl lel.

I'll ask her about her progress on it though.

aaaaargfhhh there is slippery wet stinky smelly sweaty DIRREAHA Norman khan spilling yfrom my
Butthole as I type this message it's splattering all over onto my asscheeks even

>>41917541
>>41917635

So I checked with her, while she didn't give me quantifiable progress she did say her most of the people on her powerlifting team saw the best overall progress when they were running the TSA program. Also it is customizable to target your actual weak points in a lift.

>>41917561
i would do a top set of 8 and then do 2-3 sets of 4-6 reps would increase weight by 2.5lb each week
Got me to 3 plates on both dips and chin ups

>only do wide grip bench
>do hundreds of push-ups
>CGBP is 2.5kg behind max competition bench
>OHP is relatively stronger than bench

How do I seriously fix this weak ass chest
This problem has lasted since January

>>41917754
would you say that with my numbers it wouldn't be a waste to start that program?

>>41917774

The only way to know is to give it a try lad.

>>41917773
Had same problem Db chest presses and db incline helped

>>41917790
God I hate doing these.

What kind of percentages and rep/set scheme did you use?

>>41917789
Well i guess so thanks for the help

>>41917773
Try db bench for volume and getting your chest more bigger
5-10 sets of 10-15 after bench pressing helped me a ton
If you for whatever reason don't want to do db bench, then you could try doing a shit load of flies/cable crossover

>>41917804

Good luck lad, try hard and I would consider eating at a surplus.

>>41917803
i would do 3 sets of 8 the first week then increase a set each week till i got to 5 with the same weight and increase it

>>41917817
i am really feel weak at 165 since i am 5'11 i am going to bulk up to 195 slowly

>>41917811
>>41917818
Welp, if two of you are suggesting it then I guess I know what I've got to do.

Thanks lads

what do you guys think of this
https://www.dropbox.com/s/uszqa0uy0uyc28a/Workout%20Program%20%281%29.docx?dl=0

>>41917843
Just as an aside, when I was putting a shit load of volume into bench and bench accessories I spent 5 or so months with very little progress in squat/deadlift.
But it was what was necessary for me to get decent at benching as a gibbon armed fuck

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COWBOY METHOD
O E
W T
B H
O O
Y D

>>41917862

looks like shit

also no %, rpe or anything given

shitty routine/10

>>41917169
Hybrid beginner lower / intermediate higher strength program.
>>41917318
5'10 pretty lean, no more than 12%

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>>41917862
>ppl
wrong thread laddie /fit/ is over there

>>41917878
No worries, I hardly put any effort into them anyway! I'm a short armed little rex, and I always thought bench would come naturally to me.

Really goes to show you can't skimp out on pec volume

>>41918025

>pec
>not tric

when will the meme about benching being more pec than tric work end

What do you guys think of reverse hypers? I really want to unfuck my lower back

>>41917169
Manlet destiny has a huge hardon for box squats. I also assume that west side for skinny bastards programs them in too

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>>41918069

>doing westside squatting lmao 3pl8

>>41918057
>tric
>not pec
when will the meme about benching being more tric than pec work end

>>41918069
They are safer for the knees, better for recovery and engages your glutes and hams like crazy. If you don't want to become a powerlifter, I think they are better.

>>41918057
I'm all triceratops as it is!! My bench is stuck at this disgusting 110kg @ 89kg

Granted I first benched that at 97kg and since lost that weight.

who here /gde/
need some hot memes
https://discord.gg/xEhpUd

Looking at the worlds competitors in my weight class is just depressing

>>41918357
whats your weight? After a certain point diet and hard work aint gonna cut it anymore, thats just a reality.

>>41918393
Working up to the 93 class

about 87 or so right now

5ft 10 so I really should be even heavier than that if I want to be good

>>41918409
Depends entirely on your frame and whether you are natty or not
https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-1/
https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/

Second link has different calculators so you can estimate what your natty limit is. But 93kg at 12% bodyfat is way too heavy unless you have like 8,5 inch wrists

Any cheating druggos on right now?

Want some opinions on my programming

>>41918455
I have bitch wrists desu so I know I'm doomed

Just depressing to see how far ahead those guys are

My life goal on bench is 140 to put things in perspective

I've been watching Rip's interviews of some old school powerlifers and really like them - does anyone have anything else like this?

really cool to hear people talk about the wild west days of lifting

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Anyone have the diet book link norsie goes on about?

>my captcha

About to watch the 105s. Who came out on top between Bryce, Wierzbicki, and Screamer?

>>41918532
Go to the link in the OP, go to the drive, go to the Diet sheet/section/whatever.
>>41918525
Wendler and Tate over at EliteFTS. Table Talk or something, I believe it was called.

>>41918558
I went to the google drive and couldn't find it :c

>>41918547
IIRC Wierzbicki, Blevins, Lewis, Screamer. Really close competition.
>>41918570
It's called Reneissance Periodization.

>>41918583
>Reneissance Periodization.
Reneissance Diet*

>>41918591
Its not in diet or weight loss :/

>>41918583
What the hell is up with Russia bombing out on squats?

>>41918620

Maybe they made the drug testing more strict.

>>41918642
How would they know that preemptively?

Is 3x adv Nuckols good for squat and bench? currently stuck at 405lb on squat and 245 on bench

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>>41918649
Yup.
>>41918615
Pic.

>>41918532
>diet book

Why don't you just learn how to count macros. Go into a caloric surplus if you want to bulk, deficit if you want to cut.

>>41918558
Thanks but can't deal with wendler

Was more just after people just having a chat about shit back in the day like this one of Rip's

https://www.youtube.com/watch?v=zxJ2Q6sNimw

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REMINDER

The ipf doesn't care if you do drugs. No one wants to see a bunch of bird chested spaghetti armed girly boys like Sean Noriega who are smaller than their gfs using cheat rom they want to see jacked beasts lifting BIG WEIGHT

>>41918665
I just checked and I didn't see any of it either senpai

>>41918695
Why is the SS community so anti drugs when rip is such a big fan of old school powerlifters like this guy or Doug young who clearly were on

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>>41918615
>>41918715
Am I just missing the boat on a new meme or something?
>>41918695
Then I don't know tbH.

>>41918747
I was looking in the Google drive, not the pastebin, whoops

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>>41913193
if youre a gde then youre welcome here
https://discord.gg/UHeyUC

>>41918745
No idea

I think Rip is just a fan on strength no matter how people get it. Rip was also competing the same time as him so probably looked up to him

>>41918747
>>41918764
The drive being the Dropbox mirror

>>41912990
try doing weighted dips as an accessory

>>41918764
Right, I see the confusion.
I'll start referring to the xlx sheet as PLG OP Stuff and the actual drive as the drive.

>>41918647

I've heard that the Russians and Chinese had people in the drug testing organizations until recently, so they could get a heads-up. Maybe they got someone back in.

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>loses
>kicks back a few and calls it a day

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Rate my off-season base-building template

bear with me I think I've made it a little complex, but I like training that way, keeps me engaged.

Basic skeleton

ABCD repeated. Day off when needed, I'm good at regulating that due to work, sleep, etc

A slash indicates a superset

A
Hinge/abs
>Deadlift
>Leg lifts

Horizontal Press Accessory/Pulls
>CG Bench
>CG Bent over row

>Dips
>T-bar row/Meadows row

Triceps/Biceps/Delts
>Tricep isolation
>Bicep isolation
>Lateral delt isolation


B
Vertical Press/Pulls
>Push press
>Chin-ups

Squat accessory/abs
>Front Squat
>Ab varient

>Lunges
>Ab varient

Quads/Hams
>Isolations

C
Horizontal Press/Pulls
>Bench press
>Bent-over row

Hinge accessory/abs
>Snatch grip Romanian DL
>Leg lift

>DB one-leg Romanian DL
>Leg lifts

Chest/Rear delt
>Isolations

D
Squat/abs
>Back squat
>Ab varient

Vertical Press accessory/pulls
>Klokov press
>Wide grip pullups

>DB Press
>Wide grip pullups/pulldowns

Delts
>Isolations

>Cont.

>>41919072
he knows the khazak will test positive and he will get gold once more

also lel at the infant minded brainlet to the right of brett giving the middle finger wow you're cool lol

I came into the gym today and the guy who works there is a pretty cool dude. I always thought he was natty, but this time as I came in his delt was all oiled up and there was a red mark in the centre.
He walked around like it was nothing.

He's pinning, right?

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>>41919104
Progression scheme

First block

Main lift (pulls and abs just done as I feel is appropriate that day)
>5/3/1 with FSL amrap

Assistance lifts
Cycle through the three
>15rm, then 3-5 max rep sets of same weight
>12rm
>8rm

Isolation
5-10 sets of 5-20, done as I feel is appropriate.

Secondary block

Main lift
>5/3/1 again with Joker sets

Assistance Lifts
Cycle through

>8rm
>5rm

Isolations
>Same


Progress in main lifts based off of how well I do in both AMRAP sets. Secondary lifts progression kinda obvious.

Things I'm wondering about changing
>Another assistance lift on main lift days, think I could handle that sort of volume?
>Any ideas about better rep and progression schemes for secondary lifts?


Thanks for reading my brain vomit.of.a program. Let me know what you think.

>>41919105
>infant minded brainlet to the right of brett
It looks like he's talking to Gibbs, so he's his friend. That makes Gibbs as infantile as the people he surrounds himself with.

>>41919147
they have bad tattoos and facial hair. they gave the kiss cam the middle finger

>>41919072
Gibbs doesn't even have the respect to applaud other lifters. He just claps his thigh like a retard.

Missed the worlds so far, rewatching some streams now and holy shit these are significantly better than the US Open streams. Still can't believe I paid money for that garbage.

>>41919207
because he's better than them and you, kys, you little alcoholic alcocuck finshit fuckface

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>bryce

>>41919257
no respect. no respect.

>>41919257
Wow. A sentence with almost as many wrongs as there are words.

>>41919279
AHAHAHAH


CANT MAKE THIS SHIT UP

USA AND UK KEKED BY THE NATTY KING HIMSELF IN FLESH


AHAHHAHAHAHA

>>41919314
>UK
>United Kingdom
>Sean calls Britain king
You can't make this shit up

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>>41919339
He's not a bright child

>>41919339
are you illiterate ?

>>41919354
>>41919364
Listen kid, I have 50cm biceps, I can do 60kg curls for 10 after having done 2 sets of 10 beforehand.
I don't need school smarts, just street smarts.

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>>41919257
This is projection of the highest magnitude.

>>41919207
bit harsh there lad

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>the sport of powerlifting

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Why did Hancott make his social media private and disappear? Same with Candito.

>>41919471
It's exactly what he did, tho.

>>41919655
clapping is a lot of effort

unless its someone I really care about personally I just thigh clap

no disrespect but its tedious as dicks to raise my hands and clap all the time

>>41919655
Doesn't matter though

No reason to call him a retard or something

>>41919655
Look at your retardation and jealousy

absolutely pathetic you are

>>41919747

This is a projection.

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>>41919747

>>41912956
bench 225x4 today for the first time, had only ever done triples before

did 5x2 for my first "round" and felt really good so just went for it

always sucked at bench and progress had been slow for a while, started
>trying harder
and hit new pr feelsgood

>>41919072
whos the retard giving the middle finger?
the manchild really pisses me off

>>41912956
can someone please post sticky to website with programs

>>41920051
>>41920459
Look at your retardation and jealousy

absolutely pathetic you are

why is squatting in wl shoes so diffrent to squatting barefoot

>>41917891
whats this program

>>41921729
it really isnt

you probally bent over a lot. Would shift your center of mass more forward, so you have to be more upright

>>41921729
For it is about the ankle-mobility. My ankle-mobility is so shit that I can't get my knee forward over my toe, the shoe allows thats so I don't have to squat only by bending forward.

https://www.youtube.com/watch?v=X-bhwC3qz_Q

Old but some reason I saw it again, all this yelling and shit over some big guy benching 500

I think ct would have a melt down if he ever saw kirill

When are 120 and super heavies liftng?

>>41921988
right now https://www.youtube.com/watch?v=ttD9z3IT7wQ

>>41921991
Thanks, stream didn't pop up in my subs-box

>The commentators asking what people bench

That bitch should know this

>He's a nice looking unit too

Fucking hell she is embarrassing

>315 squat
What the hell am I watching? How do these guys list less than the 105s?

120 class squat world record set

>>41922069
because the're just fatter 105kg

Chrissy needs to be shot

Even as a europoor I quickly figured out 386kg is 850lbs, it's not really that arbitrary. Fucking commentators.

>>41922178
Well except for the Cornelius and the Algerian. The latter had a impressive grind with 360kg

better spotting this time, but the spotters still all look like they've never done a deadlift in their lives

Are any of these guys natty

>>41922207
Barely any better. Will be nasty if one of the 120+ guys misses a squat.

>>41922207
Didn't they have a couple big guys when the women lifted? The spotters looked a bit small today, especially the one on the left of the screen.

>>41922208
I think Tony Cliffe probably is. The Canadian likely as well. Everyone else comes from countries where drug use is tolerated much more or even encouraged.

Guys i couldnt sleep the whole night and i need to get up i 3 hours. How do i fucking sleep

>>41922276
no idea I have been having sleep problems my entire life make sure you post it here once you figure it out

Wtf this Lithuanian? Breaks bench WR by 2kg on his opener...
Dennis on suicide watch

viktor doesnt look natty at all

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*blocks your path*

>using bench blocks in the big boy weight class
crazy algerian

>that polish potato face
>that polish potato strength

>>41922394
whyd he do that

>>41922401
I'd rather be him than me still

>>41922377
>You have been been visited by the screeching aussie of shitty commentary

>>41922411
And she even commented on the lietuvan guy shouting to his countryman while lifting. She's so unaware of herself.

>>41922423
How does she have this job?

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It's about time some women take up some space in this man dominated sport. :)

>>41922344
It really dont wana lose my gains man :(

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>>41922408
me too

That spotting

>>41922476
all you bro

Cliffe has such a slick bench setup

ffs even I'm more muscular than these spotters
can't they have some of the lifters that have already performed be the spotters?

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HE'S GOT HIS FEET DOWN HE'S READY TO GO!!!!!!!!!!

>>41922518
SCREEEEEEEEEEEEEEEEEEEEE@@!!!

>>41922501
Pretty shameful how they can fuck up the spotting two years in a row.
They brought some special Czech team in for the europeans who were great.

>>41918455
This puts me at 102kg bodyweight at 12% bodyfat for my max potential. Pretty good. Also predicts
> 320 / 199 / 270
Probably not going to happen, but it feels strangely motivating.

>>41919364
god i miss her

goddamn that ukranian is yuge

My lower back still feels tired from diddys two days ago, should I lift today or tomorrow? I can't make a decision. I'm supposed to be front squatting heavy so I might leave it until tomorrow.

>>41922718
just be yourself

>>41922728
being myself I would probably never lift

OH MY WORD LOOK AT HIM111!!!!

>>41922434
Because no one gets paid and IPF relies on people who do it for free. If you want better commentators you gonna have to fly to Belarus and comment yourself without pay.

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Could someone please help me?
I am looking for a 5-6 day high frequency powerlifting program

I am 21 years old, 125kg.
Best lifts are:
- 250kgx5 squat
- 165kgx3x3 benchpress
- 270kgx3 deadlift

I will really appreciate it, if someone could hit me up with anything! Best regards.

>>41922845
I actually would do that, but I am a dyel neet who wouldn't even be able to bring banter

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https://cytu
.be/r/IPF

120+ STARTING IN 30 MINUTES

BIG RAY WILLIAMS BOUT TO KILL SOME MOTHERFUCKERS

GTFIH
T
F
I
H

https://cytu
.be/r/IPF

>>41922849
Dietmar's high frequency programs, I'm sure there's an advanced version out there somewhere.
Another option would be JTS style programming although there are no templates to run (Juggernaut method is highly outdated compared to CWS's current programming). Either make your own program after reading Scientific Principles of Strength Training or watch all of CWS' videos (especially the youtube series named after the book) or buy their coaching, they have a 5day option.
RTS also utilizes high frequency but I don't know of any templates apart from their 4day intermediate program, which probably isn't right for you. Maybe someone else can point you in the right direction.

>>41922849
With lifts like those I would reccomend getting a coach if you have the money.

>>41922939

NEW THREAD

>>41922939 >>41922939 >>41922939 >>41922939 >>41922939 >>41922939 NEW THREAD

>>41919717
Didn't call him a retard, I said he acted like one.
>>41919702
You're just being lazy.