/PLG/ - POWERLIFTING GENERAL

how can white bois even compete

>>41922939
when is the big guys on

what being strong is about:

being nigger or slavic (russian, poland, ukraine) + some nordic guys

other can just twink the fuck out to they below 105kg class where your place is

>>41923003
HAHAHAHAHAH so accurate

fifth for anime

>>41923003
>>41923032
i bet abos would be naturally the strongest humans

but, you know, training them to do work and all that.

>>41914130


Lifting shoes...

This screeching aussie fatty ruins the show. Had to mute the stream

Someone's going to be hurt with these spotters.

How can I squat 4x a week or every other day with late beginner/intermediate capacity without overreaching? Is there anything like this?

Is it as simple as two heavy days, a pause day and a higher rep day or something?

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Bouafia's deadlift setup is similar to the JL Holdsworth tutorial we used to have in the OP.

>>41923245
just do Texas Method

>>41923245
https://rippedbody.com/intermediate-powerlifting-program/

>>41923253
he has Benni tier deadlift proportions/setup, I'm surprised his deadlift isn't much higher

>>41923265
He pulled 350 in comp seven months ago, maybe he's close to topping off?

>>41923256
I think I still have the ability to add 2.5kg per session, two heavy days a week but I just feel like something extra would be helpful for my positions.

I've considered TM but the progression is slower? (2.5kg/week) and I think I could still squeeze out 5kg weekly from the two heavy sessions. I don't know if this means that if I move to TM now, I could add 5kg to my 5rm each week.

>>41923263
Thanks I'll take a look

What's the average height of these 120+kg guys?

>>41923308
2.2 meters probably lol

>>41923297
>the progression is slower
Good. Don't rush it, you have the rest if your life to get stronger.

>>41923297
10kg to your max every month is great and not slow at all, lad.
>>41923292
And 360 one year ago.

>>41923350
>>41923349
If I have 5kg in the tank for the first couple of weeks I could try it right?

You are both right about not rushing, one of the reasons why I wanted to change is because I feel like I am rushing and need to learn to be patient so I usually get stuck in a cycle of overworking and injury or just hating it every time.

I will look at both programs but 4 day TM is the suggested version right? I remember something about one being much better for benching.

>>41923392
I wouldnt try putting more than 2.5kg on the bar weekly. There's no reason really and your sets will become grindier a lot sooner.

What are your lifts right now, May I ask?

guys how bad is losing one whole day of sleep? today is a rest day anyway so if i get my full 8 hours today can i still make gains?

>>41923405
I don't backsquat
75kg BW
70kgx5 Bench
95kgx3 Front Squat
145kgx5 Deadlift

>>41923418
will probably set you back 3 weeks of progress.

>>41923418
The next session might feel piss but unless you have chronic sleep issues it won't matter long term.

>>41923430
eat some food and start backsquating, boy.

>>41923450
I am eating food but my lifts don't get any easier I just weigh more

>>41923502
>>41923509
How can anyone listen to this screecher.

>>41923525
She has some really funny moments though to be honest.

>>41923540
BARK

Guys, can i squat everyday, or do i have to take roids to make any progress by doing that?

>>41923627
you can squat every day but it's not necessarily recommended
watch everything Max Aita has ever said about Bulgarian method/Squat every day

if you do end up doing it, read Matt Perryman's book first

I can never lift anymore cause I'm so busy all the time.
When I do I always hit sick PRs though, so now lifting is fun as fuck, but I can hardly find time to do it!

Such a weird feeling

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Wew esme

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Mfw neck gains werent meme


Thanks Wendler

Did I see wrong, or does Ray actually make 300kgs+ float as he pulls himself into position?

why does the commentator call ray the strongest man in the world

>>41924284
He is

>>41924305
but his deadlift and bench are shit

>>41924305
Eddie Hall is

>>41924308
nice meme

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>>41924319
>strongman

>>41924326
Who deadlifted 500 kg. Granted that straps were used, but it's more than 100 kg above Ray William's DL.

I've stopped squatting due to lower back problems, but I still deadlift
(The bar directly above my spine is super uncomfortable for me)

I've accepted I'll never be a powerlifter
But will I have any negative effects from not squatting?

>>41924244
is that isley

>>41922939
whats a good program that has more deadlifting in it than c6w? i feel like my CNS is having trouble getting accustomed to it because i'm only doing actual deadlifts like once or twice every couple of weeks

>>41924343
And a suit and diddy bar, no?

>>41924374
No suit. Not sure about the bar.

>>41924353
>I've stopped squatting due to lower back problems, but I still deadlift
that makes no sense

>>41924394
The bar on my back hurts, but I can pull sumo pain free

>>41924431
>The bar on my back hurts
like where the bar rests you mean?

>>41924366

>cns getting problem accustomed to destroying it 2x a week following destroying it with squats

makes me wonder

ye you should definietly squat and deadlift 3x a week, what bad can happen

dont forget to bench atleast 4x with it

>>41924449
My lower back when it gets heavy

>>41924497
do you have a lot of buttwink going on

>>41924484
no i mean like i can't get a good mind-muscle connection on DLs because i feel like i hardly ever do them with this program and my form is suffering

it's my favorite lift i just want to be really good at it

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reminder

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

>measured my femur:height ratio
>femur is 29% of my height
for months now ive been trying to squat very upright highbar, my squat has been stuck and never felt comfortable since then. Today I decided to give up, some forward lean is probally good for me

for reference 25% femur of your height is considered borderline long femurs

>>41924513

If you want to practice dl more than 2x which is really a lot considering also C6W volume you would have to cut squats to 1x a week which isnt good idea. Squating more makes dling more, dling more doesnt really mean squatting more

Anyone tried the bulgarian method? Or any other high frequency training methods? Am trying to switch from 3/wk (heavy / light / heavy) to a 5/6x wk training. Hoping to get more gains because more training days.

>>41924520

>long femurs
>highbar
>upright

watchout guys we have idiot here

>>41924520
I'm 28% femur and squat perfectly fine highbar

try harder

>>41924502
It hurts as soon as the bar is on my back and during the walk out
Squatting heavy is super scary. I can do it, but I feel like my lower back will buckle in two.

>>41924520
lol 29%? try 33% like me you fucking faggot - I can squat high bar like anyone

>>41924522
yeah i know, and physically i don't have much trouble /when my form is good/ but my form isn't always good because im not used to cues and such.

it usually calls for just some DL accessory after squats, but i might try adding some sets of regular deadlifts as well. maybe not super heavy on those days but just focusing on really strict form

>>41924579

Only way not to kill yourself would be pulling with really low intensity. Maybe EMOM speed pulls x1 or x2 for multiple sets.

It means you can really focus on form

>>41924545

you squat highbar or lowbar? If highbar it sounds like you arent tight at all and bar isnt on your traps . If you show your squat form Im gonna bet everything in upper body setup sucks

also try lowbar faggit

>>41924674
I squat lowerbar
I injured my lower back last year badly and its just not back to how it used to be. Likely won't ever be.
I wish in pain for 10 months

>>41924518
True, you could have a world record in the squat and people would still judge you by the size of your bicep.

>>41924720

tried diffrent squat variations? Fronts, box, even some split squats

Find something that wont hurt you, will work legs and do it

dont go thru wall idiott

>>41924620
i'll have to try that out the next time around. i'm just finishing up my 3rd cycle of c6w so i figured it was a good time to tinker with it

>>41924531
Have tried 5-7x/week, but it's a long while ago and I won't claim I did it in a smart way.

>>41924758

Consider switching routines if you want really to focus on dl, beacuse C6W is mainly squat focused routine

>>41924531

Watch this before you do

https://www.youtube.com/watch?v=rL5XEqyEGpU

>>41924804
whta would be a good routine then? i'm currently on c6w for squat and deadlift and then nuckols 3x int-med for bench

I just got back into regularly working out with programs and actual goals and stuff a few months ago, so im not sure about what all programs there are. before this i just kind of wasted time and tried to stick with some 5x5 thing for too long

>>41924776
I paired up 10x3 rep scheme with 3x/wk training, leaving the middle one the same in intensity but significantly lower in overall volume. It worked well, but it's not a intelligent way to run things. How did you do it?

>>41924839

https://www.elitefts.com/education/training/powerlifting/10-week-intermediate-deadlift-program/

http://www.jtsstrength.com/articles/2013/06/28/my-best-deadlift-cycle-ever/

George Leeman has dl focused routine to, I cant help you more as I dl only 1x a week conv and its enough for me

They dont do stuff like agile 8 or limber 11 before workout

they bitch about being tight and wha wha wha

hold me

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>>41924955
>powerlifting "athletes" dont stretch before their routines

really makes you think

but also doing generic warmup/stretching shit is normie tier

>>41924971

If everything is fine with you, doing generic to keep everything warm is actually good, if you have to focus on something more than do it

also

>normie tier warmup

panzer please dont go on higher level of autism, you sperging on powerlifitng is sometimes funny, but sperging on generic warmup routine is another level

I will answer the first question asked to me

>>41925010
What's your full name on your birth certificate

>>41925020
Can't say for sure haven't really seen my birth certificate before

>>41924994
real talk why would you not customize your warmups to what you need?

I go through multiple shoulder range of motion warmups, stretch my hamstrings, hip flexors and adductors, warmup my legs and go through my snatch/clean positions with a pvc pipe before I think about touching a barbell and I dont really need anything else that's about all I need

>>41925030
Go dig it up!

Wheres that texas method info that trappy/figjam posted everywhere?

>>41925038

You doing good, same as a lot of folks. But stuff like agile 8 was invented for athlethes on track or team sports. They dont have knowledge about lifting weights

>>41925084
You mean Practical Programming for Strength Training?

>>41925109
I will re-read it again but isn't there some sort of best texas method template which is different from what used to be memed?

'Agreed points/modifications' I guess you could call it?

I've read a lot on here about what the better things to do are and what I shouldn't do and I should have saved the posts.

Does anyone have a link to PPST3? I only have the the 1st edition.

>>41924382
No, it was with a suit and diddly bar

>>41924520
P sure average is like 28%

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>>41924520
>tfw 23% femur

>>41925440
My mistake, the 500 kg were in a suit. 463 are obviously without one and this is still leagues ahead of Williams

>panzer thinks stretching before a session is actually a good idea.


>2017
>not doing light cardio + dynamic routines as a small warmup

kys

>>41925483
>leagues ahead of Williams
Yet Ray has the deadlift record. If Eddie is so far ahead of Ray, let him enter an IPF competition and outdeadlift Ray under the same rule set.

Obviously never gonna happen but my point still stands, you can't really compare the two.

>>41924382
It was with two suits

>>41925538
Real athletes are not interested in the "sport" of powerlifting. Eddie Hall would easily dominate the IPF. Don't be delusional.

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>>41924971
Is this you

>>41925597
Break the cycle Morty, rise above, focus on science.

>>41924873
Originally started with Brozgarian (max + backoff) using Prilepin's as a guide for suitable per-session volume, then influenced by Damien Pezzuti (i.e. xRMs), and later based on what I've learned up until then. So it was more varied in terms of volume from day to day (setsxreps, xRM + backoff, daily minimum + backoff), which I think is key, and the variation should be guided using RTS (which I didn't). I can't go into much detail, as I accidentally my training logs, but one thing I know for sure I should've done more of is deload weeks. Perryman recommends two-three heavy and one light, and adding one session per four-week cycle when you're building up to the desired frequency.

I encourage you to read the Bulgarian Manual by Nuckols (should be in the drive/PLG OP stuff, I think), much of Perryman's stuff, and also Broz threads on bodybuilding.com (I think that was where they were at). Also Damien Pezzuti's stuff. And Max Aita's talks. And Borge Fagerli's articles on high frequency training. And RTS principles.

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Hey guys,
I'm about to join my local powerlifting club with IPF rules. Any downsides with joining (any) club? Social stuff? Also how do I live with the fact that they teach me 0 ROM bench press, i-isn't this cheating g-guys?

>>41925674
you don't get points for style
bench whatever way gets you the most weight on the bar

if apart from that you still want to bench with a longer rom for honor or whatever, just do some close grip and/or flat back accessory work

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>>41925597

>tfw too intelligent to have sex

>>41925674
>hey guys I'm participating in a psuedosport where bending but not breaking the rules is encouraged is it bad if I bend the rules

kys

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>>41925467
24% at 5/8

>>41925739
wrong pic

anyone have a screenshot of what gibbs posted on facebook?

>>41925786
he essentially accused to Khazak for being on roids and until the ipf gets the "Situation corrected" he would no longer be lifting in the IPF

>>41925811
that last part is not true

>>41925811
Good. Hope the big names leave the IPF for the shit no fun meme fed that it is.

>>41924535
Arma when

>>41926185
As soon as you honour your bets weasel

>>41926200
Suck my British cock colonist

>>41926200
>weasel
see
>>41925010
>I will answer the first question asked to me

>>41926253
*unbuckles belt*
*whips out your microcock*
*wiggles tongue around trying to find it*
*licks the tip*
*you instantly climax and produce one drop of cum*

>>41926269
Lmao you're getting pretty into that

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>>41926282

>>41924916
Okay cool, thanks for the links

I'll take a look at these tonight and figure out what sounds best.

Is it weird to run a different routine for every lift? I figure I just need to do it often enough to get my form/cues on point and then I can back off a bit

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>>41924520
>25% borderline long
'no'

Im 25% @5'9 and I have midget femurs. theyre literally the same size as my sisters who is 5'1. squat is also by far my best lift

>>41926282
Sounds about right

>train at a PL club
>was a beginner/intermediate so just did my own training
>gonna compete in 4mo so the club gives me a coach who assigns me a training program
>been doing it for 2mo, shoulder pain started within a week of starting
>too scared to tell the coach so I'm just doing the regular rep ranges and trying to fix it by doing some shoulder band rehab at home(not working!)

HELP what do I do

>>41926282
Sounds about right

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>>41926282
Låter om rätt

>>41926441
sluta använda översätt tönt

>>41923405 is me and I dont mind that you dont backsquat. In my experience, it'll limit your deadlift progress in near future though.
>>41923430
I remember stalling on similar stats when I first started off. Milk out lp some more, once you can't add weight at least every week, switch to TM. nothing more to it tb h.

>>41926360

No its not weird. Its actually called building own program, you just borrow methods of progression and combine for your needs

that actually pretty smart

>>41926388

HOLY SHIT

ESME ON RAMPAGE

Remember back in the good old days when acting gay or acting like a girl was funny because we were doing it to be ironic?

>>41926392

>have coach
>something is bad
>yyyy better not to tell coach

what is this routine anyway post it

sean free discord link now

Can my dudes give me a form check pls?
https://youtu.be/oPb4_hkmx64
https://youtu.be/CbEQqmZbNpo
https://youtu.be/KX5JSrUAaUM
I think im doing solid, but an opinion from you anons would be nice

>>41926670
well it's specialized for me, for now I'm doing a lot 6x6 and such, with some heavy singles @8 also, and we are peaking later in a month or two. Also I'm benchig 4x/week rather than 3x/week that I used to do. I don't want to tell him because I'm very shy and don't want to insinuate that his coaching is bad even though it was his program that gave me this injury.

>>41926688
https://discord.gg/Say68

>>41926707
GODAMN look at that thicc brapphog in the first video, mein dick

>>41926725

program on itself dont give injury, benching 4x a week at many sets and reps means shoulders tight as fuck, you should take care of them before bench and warmup properly and on the not benching days

>have pl coach
>meeh only programming who neeeds recovery, proper mobility, form or diet right
>WEE FREEAKZZ BAAABY\YYYYYYYYYY

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powerlifting > chinese roider sport

>>41926742
was she mirin?

>>41926786

>without using legs

kek formlet

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>tfw you're 6'1 and literally too tall for any weight class but super heavy

Wish I was blessed with 5'5 Manlet genetics

>>41926853

6'1 can be sucesfull in 105-120kg class. 120kg+ is more for 6'2+ unless you want to become fat fuck

>>41926882
But Bryce Lewis is a 105 and is 5'5 or 5'6 I believe

I suppose I could be a 120 but even that is just not a healthy weight

>>41926902

Wierzbick is 5'10 and is 105 with still 5kg more room to grow. Your class is 105-120 not higher.

>>41926707
are you the guy who posted a pick with candito and silent meme? my opinion is that you should get a haircut lad. you look like a brown tennis ball

Help me understand this, wizards: my squat (done 2x/wk or more) stays still at 150 kilos. Deadlift (done once a week) got consistent growth and current max is 195. Is it possible that I suck so bad at squatting because of anatomy, not just shit technique and dyel-ism?

>>41926996
It's more likely that you're a pussy that hates squatting

>>41926963
yes stop telling me to get a haircut and tell me I have shit form REEEEEEEEEEEEEEEEEEE

>>41926996
>or more
it sounds like you dont have consistent programming. run a real program and stop training like a retard and maybe youll get stronger. also, thats not particularly disproportionate

>>41927014
do you have any more videos of that brapphog in the first video? i could see her asscheeks hanging out in the distance

>>41927034
I thought you were gay?

>>41927034
no unfortunately not

Guys I just fugged and couldn't stop thinking about my lower back, it quite hurts and tommorow is 1RM+ week of boring but big. That is all.
Also:

>gibbs in charge of not being robbed yet another world title

What did ray squat guys?

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>>41926963
>>41927014
I do NOT want to go back to this

>>41927466
And unfortunately there is no such thing as a third way. I feel you, brother.

>>41927456
470 second attempt, didn't do a 3rd

>>41927466
you unironically look 10x better in that pic than you do now. also, you dont have to shave your head. get short sides you your head doesnt look perfectly spherical

>>41927456
470. jezza got 460 after the judges pissed him about for having fat knees. could have probably matched ray if he didnt have to redo 425 3 times

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>spotters for the 120s letting the bar crash into lifters chests before picking it up
What a mess.

>>41927575
that was last year you slow fuck

What should I do if a tranny from here groomed me online when I was under the age of 18?

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>tried doing tabata with an empty bar
>mfw

I need to work on my conditioning

I'm bored. Someone talk to me about bench.
I'm having weird results.

>max out bench
>max out deadlift after as a break
>go back to bench and do 5 reps at RPE10
>add 10kg
>wait 60 seconds
>got 10 reps at RPE10 with the weight 10kg higher!?
>couple mins later try another set with the same weight
>4 reps at RPE10

I think its how I set up. When my ass is BARELY on the bench I get a stupidly high power output, compared to when I just retract my scapula and lay back!

I must suck at maxing cause i choke and set up wrong
And it exhausts me to reset up so I never do it

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>>41928911
>I just retract my scapula and lay back!
>scapula and lay back!
>and lay back!
>back!
>ack!
>ck!
>k!
>!
>!

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>>41928995

>>41928911
>When my ass is BARELY on the bench
>Adds 5 reps and 10 kg
>Thinks his ass is barely on bench
I can guarantee you that there is enough room between your ass and the bench for two people to shake hands.

>>41929036
Lol, I am exaggerating a little. I can physically feel my ass on the bench, I just get a shit load more leg drive when its barely on the bench.

Talk to me

imma fail this semester and give up on uni lads
more time to train and sleep i guess

also technically i'm not a neet because i'm training, r-right?

>>41929115
Fuck off shawn

>>41929131
Why? Don't do that.

>>41929136
What ever happened to Shawn anyway

>>41928911
>Ass is barely on the bench
Because you're probably getting a fuckload more leg drive out of it, also cutting ROM a bit more

>>41929157
Yeah that's what im inferring xD

>>41929151
I'm right here

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>>41929173
>im inferring xD
>inferring xD
>xD

>>41929180
Shawn, not Sean. The guy who posted his drivers license

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>>41929194

>>41929195
Both are weak faggots

>>41929214
x) lol but where is he!?

>>41929214
Nice projection Buda

Tell me about your day lads!! ^°^

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Plg is the guy in the car
The woman is Sean

XD

>>41928305
The pic? I know, I'm talking about the spotters this year. And pretty sure they also overloaded the bar on one side for one lifter.

>>41929290
I smashed a squat PR (was a real grinder holy heck !!) and just smashed a deadlift PR (fucking smooth too m8 gonna try for an even higher deadlift PR WEW!! xDDD )

>>41929323
LOL god bless america

>>41929331
Awesome!! Congratz d00d!
What weights did you hit today? X)
When is your next PR planned?! C:

Well done amigo!

>>41929346
LOL! Glad you liked it

Tried a cool routine for lighter/technique day for deadlifts

5x1 where you let the bar dissipate into the ground, so not dropping it altogether but also not Romanianing it
5x1 pause at shin
5x1 deficits

Did all this twice. Killed plus worked well desu.

>>41929323
>that couple seconds where she is just laying there

fuckin kek.

Tho I would have smash that, no regrets

>>41929369
Sounds like a big waste of time

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>>41929369
>let the bar dissipate into the ground, so not dropping it altogether but also not Romanianing it

>>41929355
ten lbs on my squat
10lbs on my deadlift

gonna try for another cheeky 10 lbs on my deadlift because the last one felt pretty fucking good i'll let you know in a little bit ... .. . . not really expecting to get it but... gonna try... ill let you know.. brb

>>41929396
Sick! Best of luck man!! I really mean it :3

>>41929387
How do you figure? Would you rather just do lower weight, higher reps?

>>41929395
das rite

>>41929425
I have a life, so when I lift, I do useful things. Glad you're having a good time though.

>>41929442
Ah. Thank you, hope you are too.

>>41929424
hoyl fucking gosh darn i unironically got it

to get a 20lbs PR at my elite level is insane.. fucking hell, just call me Mr. Deadlift.. heh

>>41929487
ha ha ha well done Mr deadlift! xD

/plg/ I need the video with louie simmons and his squat math

>>41929532
thanks

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wew lads.

Liestungs r gr8 t b h

https://www.instagram.com/p/BVx3ypongHF/?taken-by=norsefat

>>41929564
ar you still dating the black girl

>>41929487
Hitting 5 plate is huge. Let us know when you smash it lad

>>41929331
>>41929355
>>41929396
>>41929424
>>41929487
>>41929532
>Sean talking to himself
Sad!

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>>41929598
yeah let me just build a time machine and go back 5 years

How do you make TM work for bench?

>>41929636
Don't be disheartened Mr deadlift, 5.5pl8 after 5 years lifting is okay!

>>41929636
Lol


"No"

I'm bored and lonely. Someone talk to me about powerlifting.

I want to learn something or try something new out next time I lift.

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>>41929827
lol dont worry im sure one day you too will hit a mediocre 5 plate dino, until then, keep obsessing KEK

>>41929887
What is your deadlift pr?

>>41929908
more than dinos, more than a dinos

>>41929911
???

>zero

>>41929922
dino dino dino.. ye neva leern

Why is Sean always so mean to me ;—;

>>41929564
>25mm

website lists them as 37.8mm?? this is what I dont like about buying WL shoes. the way they measure them is inconsistent so its hard to compare

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>>41930061
THey're 24.;8 mm lift. They're a 37.8 total height, but the heel lift is 24.8

>>41930117
yeah. I never know which theyre referring to when they just say "heel height". some brands mean one and some brands mean the other. makes it hard to compare

hey plg, for my whole PL training career I've been doing solely bench, but I've recently started a program with more variations, like legs up bench, cgbp and incline. Should I do these paused too?

>>41930210
outside comp prep pausing bench is a meme t b h

>>41930210
If you haven't done a bench variation in years you lose the ability and doing one will injure you

You f*cked up bro

>>41930224
why
more volume due to tng is better than more technique/time under tension/off chest strength?
>>41930235
xD

Who the fuck deleted me from discord

>>41930240
Dino is really sean pretending to be straight. Neither lift big boy numbers. Ignore them.

>>41930240
time under tension is also (mostly) a meme. youll get stronger faster doing tng. start pausing in a few weeks out just so youre used to it and dont jump the command by mistake

>>41930273
shouldn't i atleast do a slight stop at the chest so I'm not using the stretch reflex?

>>41930296
you can use a stretch reflex even if you pause. its a good thing and you want to learn how to use it most. some people let the bar sink and dont use much stretch, but thats personal preference

>women have to put up their hair to bench so the refs can see their head
>men don't and get to lift with long hair sprawling all over the bench
Why does this double standard exist?

>almost done with my cut
>just caught a cold
>have to work tonight
>lift tomorrow morning
>go to class
>more overnight work after that

I'm definitely going to die

>>41930349
did they make rebreyend cut his hair this year, or was it his choice? looked like he just hacked it off in a rush

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>>41930376

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>>41930210
>career

>>41930422
its a better career than being a cleaning boy in an office, and moonlighting as a camwhore for a brazillian hobbit

>Ray Williams didn't get a 600 wilks
Fucking choker. Hopefully he'll do it for raw nationals.

>>41930446
I think you think that Im a lot of things that I'm really not! LOL!!

>>41926786
well atleast you tried

>>41926185
good question

I'll keep you informed

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>>41930376
>>41930386
It stills sprawls over the bench, while female lifters had to put it in a bun as per judge orders.

>>41930586
Holy fuck I have half that guys ROM and can't even bench 2pl8

>>41930602
Too bad for you. But that guy is massive, had to max out the squat rack and still too low for him.

>>41930586
I wouldnt call that sprawling. if a woman had it that short it would probably be fine. really a non-issue as hes the only long haired guy I saw in the whole comp. doubt he cut it off for the comp tho as hed have just tied it

>>41930602
kek. hes a fucking giant. they set the rack to max height and he still had to half squat to get it out

>>41930602
It's sunday night dino. This is how you spend it?

Anyone have that picture of Paul where it says Paul's room keep out?

>>41930647
Doesn't it say Danger Paul's Room

>>41930728
Idk why, but that's even funnier to me.

Do you have it? I need it to catfish

>>41930742
no but Il contact my sourcesand try to rretrieve it

Why do roidaroos train the lifts once a week and why do natties train the lifts like 8 times a week each?

If one was the best way to train wouldn't it always be the best way? Why don't more druggies bench 9 times a week?

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>>41930795
>sourcesand
>rretrieve

>>41931182
muscle growth lasts for ~1-2 days after training for natties. that window is longer for roiders. it doesnt make sense to train a muscle in this window, and it doesnt make sense to leave any time when its either not being trained or not growing

>>41931291
Gonna need a source on that bub

>>41931321
https://www.youtube.com/watch?v=R7b5hOWfwdc&t=115s&ab_channel=JuggernautTrainingSystems

>>41931182
also, roiders tend to be lifting more weight. more weight=more recovery time

>>41931343
So he says that muscle growth doesn't occur for a week, so druggies should be training more frequently then.

As to the heavier weights, why not just using lower intensities which is what most of these natty programs do anyway. They all train in the 60-80 range.

Anyway, I'm just curious why I don't see any lifters on drugs training like this. Pretty much all of the ones I follow on social media do like 1x squat 1x dead and 2x bench

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>>41931466
You need to read a book if you're this ignorant about powerlifting training.

>>41931481
I don't think you understand. I'm asking why people on drugs train like retards

>>41931466
80% of a 320kg DL is still obviously more taxing than 80% or a 220kg DL (pulling these numbers out of my ass). Ive also seen him say this advice specifically applies to natties and that growth happens for loner for non-natties. cant remember where tho

>>41931498
They don't need to spend all their time trying to pack muscle on to the frame since that done already

Instead they train with almost maximum specificity

Low Reps, very High intensities that take a long time to recover from.

Intermediates need way more individual lifts with less intensity for hypertrophy and motor learning

Retard

>>41931498
if youre talking about top level lolfedders/bbers, then its obviously working for them. theyre not retards who need some fag on /plg/ with a sub 400 wilks to educate them. if youre talking about normies, theyre idiots who follow mainstream info, which =brosplits

>>41931532
So this would apply to elite level natties but that's not what they're doing. Sean Noriega benches 6 times a week and he placed second in the world in his weight class. Is he an intermediate?

Do you even think about the shit that you say? Or are you this fucking dumb?

>>41924916
also, if im reading this right, whatever is included in 1 "week" is all done in one day/session, correct?

Question about Sheiko

Due to my work schedule I have to train 2 days in a row and then one day off. Can I run sheiko 4 day like this or does it need rest days in between the workouts

>>41932054
yeah you could get away with that, ive done sheiko 3 day large load friday, saturday, sunday before

>>41932077
Are you strong though

>>41932054
That would probably be fine, just make sure you're sleeping and eating enough

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how do you all defend yourselves against this scathing attack on your "sport"

>>41932272
Some random multiply lifter still looks better than ilya Illin in that other pic

>>41932328
le off cycle faec

>>41932054
Line up the Friday+Saturday workouts in those 2 days in a row.

>>41932605
What do you mean?

The way my training schedule works I would have to do workout 1 and 2 back to back, take a rest day, then do workout 3 and 4 back to back if I wasn't clear

Also another question, has anyone done the renaissance periodization templates?

ded thread ....

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Sean is it true that Sparrow is your waifu for laifu?

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4th Set of 2 at 150, squats actually feeling ok.

Should have 180 in me again now so happy about that.

>>41933585

Those look pretty good, but you might try sticking your ass out (no homo) and keeping your knees back on the way down. You can see at the bottom that the bar goes slightly forward, and then comes back out of the hole.

>>41933624
Yeah I know I pitch forward slightly out of the hole I think I need to still work more on loosening my hips to be able to sink down more comfortably.

>>41932332
>Athletes in the so called superior sport require steroids to look halfway decent

kek

>Use 24 hour fitness
>Club in my hometown is pretty good, has lots of racks and oly section
>On a trip, go to 24 hour fitness in new town
>Like two racks, no proper place to do oly/deadlifts, no bumper plates, only octagon plates
>Deadlift day scheduled, set up ghetto deadlift area with two yoga mats
>Octagon plates feel totally different on the start
>Pull feels completely unnatural
>Ow mine back tonight

Fuck.

>>41933729

Yeah, polygonal plates are terrible to deadlift with.

>>41932679
powerliftinggeneral.com
on the diet sheet of the google sheet

>weightlifting
>2 lifts
>powerlifting
>3 lifts

are weightlifters just lazy or what

>>41933729
>set up ghetto deadlift area with two yoga mats

iktf

Brent to the gym feel tired and light headed. End up squatting pretty good and pulling a dl pr

notbad.jpg

>>41932328
Why do people keep taking the bait

>>41934038
I've learned that how you feel going into the gym has no relation to how you perform. Sometimes you go in feeling good and it's a shit day. Sometimes you go in feeling like shit and it's a great day.

>>41934110
Honestly it's different for me, if I'm feeling like shit I can't even manage a proper amount of chinups. I need to get myself more food and energy though, but even still.

>>41934123
Im the first anon. If it's food I struggle bad but a lack of sleep I can still perform if it's low reps/high intensity work

>>41922939
Is this ok amount of assistance?
Running Greg Nuckols BP routine and SS for SQ/DL.

M

SQ 3x5
BP
A - Deadlift 1x5

Triceps 3x8
Face Pulls 3x12

W

SQ 3x5
DB OHP 3x8
B - Rack Pull

Back Extensions 3x12
Straight Arm Pulldown 3x8

F

SQ SS 3x5
BP
A - Deadlift 1x5

Triceps 3x8
Face Pulls 3x12

>>41934368
What are your stats? The deadlifts might become too much to recover from. In this case I'd switch out one of the deadlift sessions for a lighter alternative like snatch grip, romanian or speed deadlifts.

what are some examples of good lifters with a short height ~5'9 and long femurs squatting

I need to copy their style, the squat feels really awkward for me right now

>>41934110
>>41934123
When I lift in the morning (before about 11am) and usually feel tired/dizzy and I've never found it actually impacts my performance. Though, I try to lift in the afternoon, because I'm a student and it's the deadest time in the gym and when I feel best.

>>41934708
Layne Norton

Imitate his squat, it's great

i want to make some DL blocks, are they as simple as they sound (i.e. i can just stack some spare wood to the proper height and fasten it together) os ir there some other stuff i need to consider?

>>41935145
2x4's cross-laid until you have the thickness you want (they're 1 1/2 thick). Deck screw and glue. Plywood and horse stall mat over the top.

So what exactly do we have to do so we dont end up with a fucked up back line Norton?

Isn't it what is coming to everyone Lifting heavy?

>>41935253
No.

You are less likely to fuck your shit up if you progress slowly and if you take breaks from powerlifting occasionally.

>>41935253
Is Laynes worse than Jesse Norris? His bottom three vetabrae fused together and has no discs between them anymore lol

>>41935253
That's what BioLayne gets for doing such retarded programming. Anyone running his program is a retard.

currently.. I am.. In the process.. Of squishing out... A Norman Khan.. Into the.. Shitter


AAHHHHHHHH there we go

The stinky little thing is now in the toilet
What do you say and we flush it down the toilet?

>>41935158
i have some leftover 4x4s from when i built my powercage i could use and some extra mat i could cut to fit. otherwise it seems fairly simple

Can I get a form check brahs?

https://www.youtube.com/watch?v=mOXMN82j500

Been working hard on trying to not cave my knees, but I just can't get the hang of it, even when I drop the weight. Any and all observations/tips are appreciated.

>>41935122
Wont fall for that meme buddy

>>41935597
if you hadn't told me you were trying not to cave your knees i would not have noticed it happening.

might just be me though, it seemed fine from the back

>>41935680
Awesome, the guy I lift with has had a bunch of knee problems so maybe he's being really autistic about it. Thanks brah

>>41935597
>backview
are you stupid

>>41935800
I have to deal with the limitations of a guy who doesn't know where to stand when I ask him to film my last set

>>41935822
You have to live your life with a mind too limited to tell someone where to stand while filming you. My condolences, bro.

>>41935876
Thanks for your feedback

>>41935890
Please excuse my unnecessary rudeness. I have a bad day.

>>41935876
>>41935800
his question was about knee caving and it's easiest to see from the back, chill

>>41935597
maybe dont stand as wide?

Thank you to the anons in /plg/ recommending me to wrap bands around the shitty bench of my commercial gym (that doesn't allow chalk) to prevent sliding while bench pressing. My setup remains solid throughout my sets now! Cheers.

>>41936154
Wait, the bench is supposed to have some kind of grip?

>>41936217
Wow

>>41936217
Comp benches are like 2in wider than a commercial bench and are grippyer.

>>41936309
Alright. The one I have in my gym is slippery, can't push with my legs or I slide right off.

>>41936318
Sounds about right.
I bought a 3 pack of 6' stretch bands from Walmart and they're good enough to wrap on the bench. Not as tacky and grippy as rogue stuff, but 3 for $9 and change is good.

>>41932272
>frowns upon cheating

this is satire right

>failed a 2.5kg competition bench PR
>2 days pass
>just CGBPd my all time competition max
>OHPd my all time belted OHP without a belt

Why is my chest so weak. 90% of my bench session are wide grip...

fuck westside fuck equipped and fuck bugenhagen

>>41936566
>fuck bugenhagen
DELET

>>41936571
>>41936571
>>41936571 >>41936571 >>41936571
>>41936571
>>41936571