/PLG/ - Powerlifting General

>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...

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sophie (my gf)

Hey faceguy you gonna make those webms then or what?

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>>41936589
Won't be for a while tbH. Workload just increased a shitload because I noticed an error in the data and I have to do most of the data analysis anew, so I can't really be bothered making webms. Sorry.

>>41936617
Oh don't apologise, I don't care about worlds webms much, I was only asking because I had mentioned before I'm willing to make them if there are requests (and if quality expectations aren't high).

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>>41936571
dumb question, each "week" in pic related is done in 1 gym day/gym session, right?

so it's once a week for 10 weeks?

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How true is pic related

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>>41936644
I made one, not about lifting though

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>>41936584
Get on that pec deck.

>>41936697
I would say that the only real recommendation is to try sumo if you have short arms. You could say isley tier build is good for conventional, but who is to say those lifters wouldn't pull more à la Wierzbicki?

>>41936703
My heart skipped a beat when I caught that on the stream.

>tfw no gf to cuddle with while watching IPF worlds

>>41936650
Think so, yeah.
>>41936697
I think I have average arms and my torso is short, and sumo feel infinitely better than conventional. Don't take guides like that as set in stone, and experiment to find what works best for you.

>>41936735
Yeah, they were filmed two or three times like that and all times they were cuddling, just like this. Hit my feels damn hard. Savickas is in the foreground too.

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>3rd cycle of c6w
>squat PR only went up 15 lbs

>>41936725
What's a pec deck?

>>41936584
>le wide grip uses more chest meme
it doesnt use more chest it uses less arms by cutting the top portion of ROM

>>41936823
So... Its more chest dominant... Right...

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>>41936768

>got sick for my last training mesocycle before meetprep cycle probably wasting my last true heavy week

>>41936903
eh, it just uses less muscles altogether because of the decreased ROM

>>41936903
only relatively, you use less muscles that way so it makes sense that you dont benefit from cutting the ROM probally due the proportions of your arm(humerus/forearm)

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I'm on a cut and want to maintain my squat strength. Does this look good? I figure I can auto regulate each cycle by using the RPE of the 1xF at the end if each cycle.

>>41936931
Well I'm so confuse. Why is my bench with more ROM as strong as my short ROM bench?

My only guess is scapula retraction is better with close grip?

>>41936945
Really? Why do people like isley and JP caauchi say you're so much stronger with a wide grip?

>>41936956
>listening to isley
if you look at all the top bencher you will see a variety of widegrip and relatively small grip

Why? Because of individual mechanics. Using a wider grip will use less muscles, but you have also shorter ROM. For some the difference is positive for others is not

you should probally stick to cgbp. The fact that you broke your comp max with it shows it

>>41936728
Wierzbicki has super long legs and an incredibly short torso, he would look like a dinosaur if he pulled conventional.

>>41936955
Awful. Way too much volume.

Do Bulgarian Tbh

>>41936987
I afraid to squat more than 2 days a week.

>>41937005
Then I feel sorry for you son

>>41936976
Alright, I have got a very short bench stroke anyhow. I have about a 5'9 wingpsan at 6'0.

I will keep doing both CGBP and wide, cause I always plateau when I stick to just one, but focus on close grip I guess.

>>41936980
...a dinosaur with really long arms then

Wierzbicki, Ben Rice, Bryce Krawczyk are all examples of why (in my opinion at least) sumo is better for everywhere. Those three all have the 'supposed' ideal conventional build (long arms, long legs, short torso) yet all of them pull much more sumo

>>41937019
>Those three all have the 'supposed' ideal conventional build (long arms, long legs, short torso)
I'm not sure if this is actually that accurate, as it would necessitate folding over to set hips and load hamstrings.

Took a picture of my ass and it looks like I have implants...

>>41937048
No, bending over too much is caused by short arms, long torso and short legs.

>>41937048
No, that's where the long arms come in.
The reason why short armed lifters geberally pull sumo is the reason you just described. To load the posterior chain, one would have to bend over too much. But longer arms prevent this.

>t long legs, short torso, short arms

Trying to fix some deadlift issues, specifically hitching, feel like it's a lower back/core thing...should i do good mornings or rack pulls to help strengthen this area?

>>41937019
Ben Rice's sumo is incredibly narrow though. His feet are as wide as a strongman's conventional.

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>>41937059
Looking at strongmen, they seem to be mostly 50/50 legs/torso, which I guess constitutes having a long torso with long arms.

>>41937089
Yeah most important seems to be long arms. Most stronkmen are quite good deadlifters too.

>>41937101
Maybe it just really comes down to personal preference and hip structure all in all.

Juggermaut fag here. Why are accumulation sets so easy?

>>41936650
i'm going to be running this for my DL alongside c6w for squats, how should i program my lower body days?

since c6w usually has squats 2x a week, should i split up the deadlift program on here so i'd do the 80% 3x3 DL on the first day of the c6w squats and then the 85% 3x3 block pulls on the 2nd day or should i do all the DL work in one day, PLUS the squats from c6w, and then have the 2nd squat day just for squats and maybe some light DL accessory work?

How much will equipment help? Currently 495 squat, 485 diddy 285 bench and thinking of getting equipment but a big part of me feels like it's a waste

>>41937587
What do you mean by equiptment? A belt? Knee wraps? Single ply suit? Multi ply? Be specific

>>41937587
Nothing if you don't know how to use it.

>>41937587
A single ply could get you a 550lbs squat and if you work on the technique you'd have a 600lbs squat. This is being modest as some suits claim adding 200lbs, but this is very much contingent on technique.

>>41937683
>suits claiming to add 200 lbs

how can people even claim that's THEIR strength if so much of the lift comes from the equipment?

>>41937683
Are you serious? Wow maybe I should get a suit.
>>41937600
Anything, Mostly belts and wraps is what I had in mind but a suit too based on what this guy is saying

>>41937742
Because you can't just throw it on and instantly get a boost in the weight you're moving. You have to learn how to use it.

>>41937756
Belts are worth it, knee wraps only if you plan on doing equipped or competing in lolfeds (or just fucking around with them I guess), wrist wraps if you want, knee sleeves are also a personal preference thing, and then squat suits, bench shirts, and deadlift suits require a lot of practice to get even moderately ok with.

>>41937756
enjoy your fake lifts, lol

>>41937793
just sounds like way too much assistance. IMO only straps should be allowed just because grip strength doesnt usually progress as fast as compound strength

>>41936585
shes unironically a slag mate. she goes to a club where I live sometimes. sucks off lads in the toilets

>>41937850
Most lifters only have like 3 pieces of equipment unless they like doing equipped. I only have a belt and wrist wraps, which I barely use unless my wrists are killing me (and squat shoes, if those count). Wrist wraps help to cast your wrists to make pressing easier/take some stress off of them, belts help to increase the intrabdominal pressure you create, allowing for you to brace better, and knee sleeves are for some light compression which basically just add comfort. Each piece of equipment has its own use and arbitrarily justifying only one is retarded. I can literally justify most pieces of equipment using the exact same logic you used for straps.

Any one have some experience with Smolov? I want to boost my squat as much as possible over the winter.

>>41937756
>>41937742
It's because you actually have to dramatically change your technique and training to go equipped. Blaine Sumner has said that an elite raw lifter would have to train equipped for years to be an elite equipped lifter. The suits aren't magic. Similarly good equipped lifters are pretty shit raw. Look at Mark Bell. The dude has been training raw for years after a career of equipped and he's still not that amazing. He has a relatively bad squat and deadlift considering his weight and training experience, but the difference between raw and equipped is that great.

>>41937933
>>41937900
i don't think i'll ever be in that camp. I'm a hardliner on "if you can't do it in the nude then you can't do it" and im sure i'll be a real holdout on getting straps and shoes when i get to that point. Maybe it's just because i'm only an intermediate level lifter and don't have a lot of experience with "Serious" weightlifting/powerlifting

can i squat heavy three days in a row?`

>>41938051
yes but not for many reps or sets

>>41938051
depends, can you?

Why have I been able to repeatedly max bench recently.
This hasn't happened often before.

>>41938036
>Straps
Straps aren't necessary in the slightest unless your hands are regularly getting torn to shit

>Shoes
Personal preference anyway, some people use flats for everything, others (myself included) use heels for everything except deads

>>41938102
Straps allow you to lift more, which I believe is a good thing, at the expense of grip strength.
But, a chain is only as good as its weakest link.

>>41938119
They can, but they also can let you keep doing pulls when you tear callouses or injure a finger. I only stated when they'd be an absolute necessity, not the only condition to get them. If you want them then who am I to stop you?

>>41938140
What's your opinion on cum and coffee? Recent research suggests you get a 30% test boost from jacking off to hot chicks, and the cum in the coffee contributes to some sick muscle gains.
And coffee is just coffee, gives you great PWO energy.

Try it and let me know if its just broscience

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Reminder

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

>>41938258
>frowns upon cheating and rule bending

Remind me, why might oly lifting be withdrawn from the olympics again?

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>>41938345
lets make one thing clear here every single athlete at the olympics is roiding or doping, the IOC is basically just telling the IWF to stop getting caught really, as the IOC knows everyone does it but they just want IWF to stop being caught

and consider the following

if at competition everyone is roiding is it really cheating?

>>41938378
>if at competition everyone is roiding is it really cheating?
As long as the rules forbid it: yes.

>>41938411
by the word of the rule of course its cheating

but is the spirit of the rule being broken?

the spirit of the rule is to ensure noone has an unfair advantage over someone else, if the conditions are equalized then does anyone have an advantage over another?

>>41938345
this, oly lifters are a bunch of roiding frauds. Powerlifters are drug free clean lifters

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>>41938456

>>41938258
>Panzer thinks that oly lifters are more athletic than powerlifters
>Panzer also thinks that by associating himself with oly lifters on an internet forum he will himself become more athletic and less of a failure

You can't make this shit up

Wtf is athletic about putting things above your head?

Go for a jog lmao

panzer the ''sport'' of olylifting will get removed from the olympics becuz the're all roided to the gills

nobody in PL uses steroids because were not insecure like you guys. you guys need to roid to win

>>41938433
The people in the olympics are all cheaters, also by the spirit if the rule. Since only those with acces to performance enhancing drugs will make it there. The roids don't give them an advantage over each other, but over all the natty lifters who didn't make the olympics.

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>>41938483
>nobody in PL uses steroids

all of your favorite powerlifting "athletes" are roiders


>>41938478
projection

Panzer™ success breeds jealousy

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>tfw unending internal struggle between bulking to get stronger and cutting to get less fat

[temptation to SHW intensifies]

>WAWTT
>WAWET
>WAWLTT
>WAWFT

Does anyone else have a shoulder that sometimes inexplicably jumps out of position on the eccentric part of your bench?
I like to think I'm setting up tight but early in the descent my left shoulder suddenly flares out. I haven't been injured yet but I don't feel safe obviously.

>>41938258
One thing i just realized is that oly lifters don't really do high bar but neither a low bar is right around where John haack puts the bar in his back

>>41938750
You don't have to be fat to be strong.
Just do HIIT for 15 mins 2/week.

Training today was first day of third c6w cycle. Squat felt suprisingly good.
Nuckols bench tomorrow

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>tfw doing clean high-pulls as an accessory
Easily one of my best ideas

>>41938775

I have (had) that in my left shoulder, too. Check your strengths in external rotation at various angles, especially related to bench. If that ends up being the issue, I might be able to dig up a couple of the PT exercises that worked best for me.

>>41938832

>You don't have to be fat to be strong.

True. I'm already kinda fat though (~21%). I cut down significantly recently, and I'm tired of cutting.

>>41938904
I'm trans-/owg/ and high pulls are the only pulls I do now Tbh

>>41938942
The glute pump it's giving me is crazy. I bet the carry over to my squat and deadlift is going to be crazy. Not to mention it's also working my upper back.
Why the fuck hasn't anyone recommended this and memed it more?

>>41938990
I was told to do it instead of trying to teach myself how to clean and snatch without a coach in /owg/. Guessing it's just a little too esoteric to be general knowledge?

>>41938913
My gym doesn't have an adjustable cable station so I'll try some band stuff for external rotation tomorrow.

is there any reason behind taking a week off?

week off(doing lighter stuff)

>>41938913
I would say: Eat a maintenance for a month now and then start cutting again until you're pretty lean (12-15%).
Your leverages and general athlethics will improve.
And if you're worried about your strength: losing bodyweight will increase your wilks, so you're getting better.

My deadlift is pretty good, but when pulling high intensity my back rounds a little bit. Not even close to cat back, just not perfectly flat anymore. And this always happens at the bottom.
Will pause deadlifts help with this?

Sorry for posting so frequently, but I have noticed a deterioration in form the last few weeks. Tried to bring it back together today and it felt nice, but how does it look? Am I hitting depth? What do you think about it?

https://www.youtube.com/watch?v=MMkhgbJjRmk&feature=youtu.be

>>41939194
Looks good lad, maybe a tad shallow on rep 2.

>>41939021
>>41938990
Do you guys happen to have a good tutorial or something to read on clean and snatch high pulls?

>>41939268
https://www.youtube.com/watch?v=hi9M6V83j9U

>>41939302
Great, thanks! Really appreciate it.

>>41939256
Alright, I'll try to make this stick then. I can easily get some more depth, but I'd have to widen the stance and that feels weaker

>>41939384
Don't do it then, depth is generally good.

>>41939035

Bands are best for it, yeah. Cables just don't feel right for me when I do prehab stuff.

>>41939105

I've been maintaining for about a month, so that's done, I guess. I'm living at home right now, so diet control (especially cutting) is a challenge.

Guess I'll just keep maintaining until I move out. It's tough not to bulk though.

>wilks

I don't give a flying fuck about wilks, to be honest. I only care about weight lifted (while not being a hamplanet).

>>41938775
I have the opposite problem. Everything is fine on the eccentric but my right shoulder tends to pull forward on longer sets of bench

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Ok so I squat high bar and today I noticed something weird when squatting with slightly wider stance I'm stronger more upright, but I get pain in my lower back above my left glute, only there. Then with slightly more narrow stance I'm a bit weaker less upright but don't get any paint at all. Any idea what could be the cause I wanna squat with that wider stance because it feels more comfy ignoring that pain. And I will record myself next time, because today it happened for the first time so didn't manage to record it.

I feel so strong lads Jesus fuck

When looking at my bench from the side, my elbows are in front of the bar, not perpendicular.
Any tips for fixing this?

>>41939629
Move the bar forward and touch lower on your chest

Holy shit, I ran C6W and Nucklos for squats and never felt quad pump.

Now after 10x5 60% EMOM on Cowboy my quads were already burning, killed them more with lunges

holy shit

next week is 10x4 67.5% 1min 30s rest

GON B FUN ALREADY LIKIN IT

>>41939583

your structure could be bad for squatting wide, hip structure determines how wide you should squat

it could be also lack of mobility but watching your squat doesnt look like its a problem

you prob need some more experienced coach to check you in person to tell whats wrong

btw how much is that? 142.5kg? nice squat

>>41939707
that's not me silly I said I'm gonna record myself later

>>41939557
Putting this on right now

Ever since doing cardio and going bench/deadlift only have I ever felt so mobile and strong.

Anyone else here dropped the weighted jew?
Push/pull is the future of powerlifting

>>41939751
>751▶
>>>41939707 (You)

ohh so its probably your hip structure, wider squat always means more upright but you probably arent build for it, your bones arent made for squatting wide

>>41939829
Ok thanks, makes sense. Will maybe try a few more times and see how it goes if the paint doesn't go away I'll just stick with narrow stance.

>>41940006

record both stances and post it here

>>41940045
Yeah Yeah I will next time I squat so thursday

>>41939687
link the goddamn program pls

I have a home now, lads, with a garage.

How much should I expect to pay for a standard home gym built from scratch?

>>41940408
1k will get you "good enough" equipment
2k will get you luxury equipment

Bench is getting harder for me but I'm weak anyway. How can I make sure I'm getting the most out of SS for my bench? Should I add anything like dips? Bench twice a week?

For reference I'm 75kg with 70kg 3x5 bench.

>>41940457
pls be for 10 reps after doing 2 sets previously

>>41940457
add dips 100%

>>41940457
Make sure you're gaining .5 lbs a week and sleeping a lot. Switch to something with more volume like 3x beg from 28 free after you stall on SS.

does anyone got the /plg/ infograph I need the drive link

I just want to bench rn
Its an addiction and I want more

Anyone else feel this way?

>>41940520
The same with squats, I expect to add 20kg at the end of this c6w cycle.

>>41940367

Will link later, but its basically 13 week program in which there is no light week, there is only high rep week which isnt light at all. Only if you say 10RM is light for you. Other than that there all deloads each month.

>>41940563
is this it

http://www.allthingsgym.com/big-texas-method-spreadsheet/

>>41940367
It's on powerliftinggeneral.com

>>41939687
Cowboy Method is the real deal friend, keep going.

>>41940574
>http://www.allthingsgym.com/big-texas-method-spreadsheet/

Yes, but he renamed it to Cowboy Method and expanded for bench and deadlift.

Deadlifts are only 1x a week and rotating between normal, deficit, block pulls or speed dls.

Bench is 2x a week, 1x OHP. Bench is similiar to squat but rather than 10x5 you have 5x10 etc.

For workout with back squats you pick your own quad/ham exercise to do for 3-5 sets of 8-20 reps

For workout with dl you supposed to do your back work

My looks like that:

Mon
Squats
Bench
Lunges
Incline Dumbell Bench 5 sets of 12 rpe 8
Arm supersets (LTEs + dumbells for bicep)

Wed:

Front squat
Deadlift
OHP
Vertical back 5x8-12 rpe 8
Horizontal back 5x8-12 rpe 8

Friday
Back squats
Bench
GHR (might switch for RDL but not sure, beacuse Chad advises one leg RDL)
Incline dumbell bench 5x12 rpe 8
Arm supersets

also more advanced lifters should use cube method bench for this program

it all in cowboy method pdf, and for accesories Chad made article on juggernaut

>>41940636
thanks for the detailed post but due back issues I cannot do the deadlift at this moment just squats. My bench is still progressing on SS but my squat has been stuck for ages

my 5RM squat is slightly above 3 plates

>>41940652

Well than you dont have to DL on Cowboy Method, do things that strenghten DL on Wed instead - GHRs, Hip Thrust etc.

Just build around it so you will be better than before after coming back.

Cowboy Method is first of all squat program, than bench, and deadlift is kept really to minimum there which is much bueno for me

Im NEET for a few months, what are PLG approved novice routines so I can make the most of it?

>>41940736
ss

>>41936955

>Cut
>Maintain strength
>Sets of 10 at all

Pick any two. Cutting is murder to your capacity for volume. You need to keep the intensity fairly high, but do fewer sets and keep it at or under 5 reps.

>>41940519
What infograph?

>>41937793

>Because you can't just throw it on and instantly get a boost in the weight you're moving.

Yes you can. Maybe not all of that 200 lbs, but you'd definitely get a boost right from the start. And even if I DID have to "learn how to use it," I'd also have to learn how to use an industrial crane, but it STILL isn't me actually lifting the weight, it's the fucking crane.

Equipped lifting is a meme for shitty, insecure weaklings.

>>41941000
You're obviously Raffy Taffy so why bother posting?

>>41940743
Just SS? I thought it got shit on a lot

>>41941000
You wouldn't be able to do shit in comp. You wouldn't hit depth on squat, you wouldn't touch your chest on bench, and you'd fuck up your deadlift start position. Raw and equipped are two different animals dude.

>>41941044
This is /plg/ lad, not /fit/

>>41941044
nobody who is serious about strengthgains will shit on that program

>>41941075
Simply not true.

>>41941000
haha ok raffy

>>41941075
haha ok raffy

>>41941137
Shut up, Dino.

Anyone have a link to project momentum 2.0?

i know time between sets doesn't matter but i still feel like a lazy piece of shit when i take 2.5 hours for not even 20 sets

>>41941335

>times between sets doesnt matter

ok try doing 5x5 80% EMOM big gui

>>41941342
it doesn't matter for strength & hypertrophy goals then
you dense fuck.

Also actively reducing your rest time to be edgy is counter productive. Doing shit like EMOM is stupid if you dont have conditioning goals or time constraints

>>41941075
HEY

>>41941509
>implying he has parents
Rude desu

>>41941520
Was too lazy to change it to grandma

>>41941509
Kek

>>41941509
I did that before it was cool... In a public gym too

alright so you need to sleep to recover and all that
but what about sleeping before lifting? say i recovered, but slept very little last night. can i still lift heavy? what if i drink a few coffees?

>>41941709

It can't possibly benefit you, but with enough stimulants, a short, heavy workout could probably be successfully done after one bad night.

Absolute maxes are certain to suffer, however.

>>41940957
you've never cut in your life you fat cunt, why are you giving advice?

>>41940957
Cutting gets better! I started out my cut and lost 20kg from my deadlift and 10kg from my squat.
My bench dropped a little bit at 5kg.

Now, several months later, I'm still cutting but my deadlift is up 10kg (maybe even back to normal by now) and my bench has gone up 5 whole kg from my old max! My squat has stayed about the same I believe though.

So it gets better

>>41941899

I did too cut. How do you think my fat ass managed to make weight at 105 kg?

best midsection work for powerlifting? hanging leg rises, farmer walks something else? I dont like ab wheel

>>41941995
Weighted planks

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I can no longer add weight every other day on my 3x5 (255lbs) box squat (probably 300lbs regular squat) Inb4 why box squats, I feel that I can do them with better form, and they engage your glutes and hams a lot more. Should I switch to Texas Method even if I never did a single clean in my life or just keep grinding Box Squats until 315? Im 165lbs btw pretty lean 5'10

>>41942175

if you cant add switch, dont do cleans

easy

if your goal isnt to compete there is nothing wronk with box squatting

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>tfw can't train because sick

Feels like sands through the hourglass slipping away brehs

I want to lift rn so baaaaad

This is the first time I've enjoyed lifting in almost a year!

Ahhhh

Does going to the gym everyday affect progress? i mean if you only do accessory work on the days you don't train the main lifts like doing back/shoulders/arms

>>41942211
What should I replace them with?

>>41942456
Why do you want to go to the gym everyday?

hi fags what happen to commisar

>>41942548
I like to train

>>41942679
Sean quit posting vids

>>41942456
Going every day? You'll burn out hard and not have a life to show for it

>>41942456
Yeah, it makes you awesome.

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your God squatted 185 for 3 today

bow before me

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5th set of 6 doubles at 105kg, gonna take an easy day on thursday then max out next week.

Arch was terrible today as lower back was still tight after squats yesterday. Gotta make sure i stretch more.

Asked last night but didn't see a response before I went to sleep

Has anyone used the renaissance periodization templates? The training ones not the diet ones

>>41943633
That's too much weight for you, and those reps were about a foot of of your chest. You are ego lifting. Back down to 1pl8 and start over pausing on the chest at the bottom of the rep.

>>41943689
>chest meme
ok

Its still like 25kg off my best and 20kg off what i have hit in a meet so its not that heavy.

Elbows were feeling kinda shit after squats yesterday as well so that probably didn't help.

>have 1 page essay due tomorrow
>can't stop watching pl videos
Good thing business is a joke.

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>>41943821
>1 page

I can only bench press 62.5kg and deadlift 90kg for 3 sets of 5 repetitions. How long until I can do that but with 80kg for bench and 120kg for lift?

>>41943859
I know, brah.
I went from routinely writing 1,000-1,500 word essays in high school to this.
Ironic how it was all to prepare me for college when college is easier.

>>41943633
ZERO

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>>41943887
Its the angle lad

>>41943906
Clearly a different set, but better form.

>>41943923
That was 100kg triples from last week

>>41943906
Your hands look cocked back. Get the bar over your wrist.

Also set your feet before you unrack the weight, you're losing tightness by unracking with your feet wiggling everywhere

>>41943935
How long did it take you to get to that? I am >>41943862

>>41943906
>>41943633
For fuck's sake get yourself set before unracking.

>>41943949
Like i mean i did 3x5 bench at 80 and deadlift for 5 after like 2-3 months. But i was already reasonably athletic and weighed like 85 kg then.

What other people do doesn't really matter you do you. Comparing your progression to other peoples doesn't mean much as everyones different.

I would say that you should be able to do it in a couple months assuming you are eating alot tho.

>>41943821
No one cares, 1 page is something you could do 15 minutes before class. Quit being a faggot

>>41943983
Thanks.

Is bench pressing 2-3 times a week enough?

>>41944056
It can be, depends on what you mean by enough?

>>41944065
I was planning on increasing my bench press from 62.5kg to 80kg at a rate of 2.5kg per week over two months, benching 2-3 times a week. Is this too simplistic?

>>41944080
Depends on a lot more than just the frequency dude. You could increase your bench with only 1x freq if you had the program built in a way that allowed it. Need more than just frequency to tell you if it'll work.

>>41944100
3x5

>>41944102
If standard SS isn't effective for you anymore, give 3x beg from 28 free a try.

>>41944119
I understood starting strength in that post but nothing else that you said.

I think I need to lurk /fit/ more.

>>41944129
Greg Nuckols has a spreadsheet with 28 free programs in them. 1-3x freq per lift, with varying amounts of volume depending on how advanced you are.

>>41944150
not same anon you were replying to, but similar question.

Benching thrice a week.
Mon & Fri is 3x5 trying to increase weight 1-1.25kg on both sessions.
That said, what programming should I use for Wed session?

>>41944210
If you're gonna be forcing 2.5 kg a week, might as well do something less mentally difficult, like the Greg Nuckols programs, TM, etc.

>>41944210
Could make wed an accessory day so slingshot or close grip bench.

>>41944240
you mean this one: https://docs.google.com/spreadsheets/d/1x0UIKUnymjIYeBmuLOFqd_8Mc-MP91niVT-gO0zUBSw/edit ?

>>41944308
Not sure if mobile view is broken, but if it's only 3 programs, not quite. They do look like they are from it though.

>>41944364
well, im referring only to the 3x beg bench one.

>>41944373
Yes, it is

How do I get back into legs? I injured myself for like 7 months, got better, injured myself again 6 months later, sort of got better, and then injured myself again. I havent done legs in like 2 months and only have done upper body. How should I work back into it? After the second injury it seemed like it took much longer to warm up and even then I still felt bad. I did 2 sets of 10 deadlifts with lmao1pl8 last friday and I felt like someone shot off my legs after. Any advice?

@sean

KILL YOURSELF
KILL YOURSELF
KILL YOURSELF
KILL YOURSELF
KILL YOURSELF
KILL YOURSELF

What /plg/-approved powerlifting belt should i buy?

looking for a 5-inch one.

>>41944882
you dont buy one, and lift beltless like a man.

>>41944882
Wahlanders

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What variation is best for me when my lower back rounds a bit at the start of the lift?
I get my back flat, but once i start pulling it rounds a bit.
Paused deadlifts? Or deficits?

What's a good intermediate program for bench to run alongside c6w, besides Nuckols? (tried nuckols but didn't really do much for me)

>>41945296
I'm the guy doing
Day 1:4x2 then 2+
Day 2:5×4 spoto then an amrap tng
Increasing weight 2.5kg a week and resetting when needed

And making pretty solid and steady gains

>>41945296

Texas Method with bench-oriented assistance exercises on volume and intensity day, maybe even some light, 8 rep sets of close grip bench on light day.

Is LSD bad for gains?

Thoughts on LSD?
Thoughts on lifting on LSD?

>>41945146
I like snatch grip deadlifts. They are technically also a deficit deadlift but emphasize the upper back which is the sexiest of all areas of the male body.

>>41945637
LSD is good four you if you do it the right way. It won't do anything for your lifting though. Won't harm either.

>>41945296
you need to eat more

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>tfw watching this 5'7" manlet get gassed from 5 reps


When the FUCK will they learn?

>>41941709
A short powernap can help. 15 min max. If you're recovered anyway, the benefit is likely minimal and may be detrimental to your sleep the following night.

>>41943682
Use Thread watcher, dude. It's in the 4chan settings.
At least one anon used the 4-day hypertrophy, but I don't think he posted any results.

Been back in gym for a while, currently doing max 4pl8 squat and 4pl8+10kg deadlift and i feel like stalling. Bench is going okay.

Any recommendations for diddy/squat routine for overcoming plateau, did 5x5 at one point but looking for something new.

Other tips also welcome.

>>41945888
is that desitny?

>>41945549
would you put nuckols 3x beg bench in TM?

whats a low volume, 2 perferably 1 day a week bench program a WLer can do to for chest gains/ general bench strength

>>41946153
Just do like 5x5 once a week.

>>41946183
oh well that's what i was doing anyway

okay ty

>>41945549
any tips for what to do when stalling? just deload 10%?

>>41946670
read PPST section on TM

It advises to play with the rep ranges on friday:
5rm -> stall -> heavy 2x3 -> stall -> heavy 3x2 -> stall -> heavy 5x1 singles

you can also costumize the VD rep ranges, 3x8, 3x5, regular 5x5, 4x6, 6x4, heavy set of five with backoff sets, etc. Just try some things out and stick with what you enjoy/works

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>>41945953
>Any recommendations for diddy/squat routine for overcoming plateau
Do more or do something different.
Have a look at Nuckols 28free or The Journey.
Pic unrelated.

holy moly there's Norman khan matter erupting from my butthole
Ah jeez my intestines are all knotted up

Soon it wall all pass and Norman Khans will be in the water ready to sail back to India

What is the difference between 5x3 (setxrep) and 3x5 during linear progression? I've been doing 5x3 front squats for a while,l but I wonder if it's more fatiguing over time.

Also I've only been squatting recently, how can I change a novice routine (3x5) to be more bench focused?

Heavy bench mon and fri, CGBP wed and add bw dips somewhere?

I have tried nuckols 3x and did not enjoy it.

>>41946764
- 5x3 is higher volume, since your three rep sets will be heavier, while the total amount of reps stays the same. So, yes, it is more fatiguing.

- What novice routine are you doing?
I recommend Greyskull LP for general strength. Powerlifting to win novice program if you want to powerlift.

>>41946878
Thanks, would you recommend doing frequency method chins or push-ups alongside or not?

>>41946882
Depends on how out of shape you are and what your goals are.
I did base program + rows/weighted chin-ups.

>>41946924
Did you do curls or anything else? And 2x6-8 as written?

>>41946945
No, I never really did curls.
and i did chin-ups and rows for 3x5

First time benching in a shirt come thursday. First time squatting in wraps last thursday, equipped is fun af.

>>41943682
>>41945939
Yooo that was me. Gave it two run-throughs. It was fun, got a little bigger and only felt like I was busting my ass the last week and a half of each cycle, can't give it a whole-hearted two thumbs up though. I think especially for bench and deads, going that far away from heavier work or comp-specific lifting style was detrimental. Squat, I've found I can get away with doing things other than heavy low bar and still drive my numbers up.

>>41945146
Both are good variants for forcing good positioning, I'd recommend paused because I h8 deficits personally but that's me.

>row the bar to your chest
what the fuck do people mean when they say this

>>41947343
just a cue for tension in the lats, like rowing.
basically don't drop it (control it) and let the weight make you tighter as you approach your chest

also fuck I've been putting off sessions recently because I try too hard and am not patient, feels bad when I browse PLG everyday

>>41947358
It's not a terrible cue, it's meant to help keep your shoulder blades forcibly retracted during your descent. The problem is they can still come apart during your press.

what is my problem when I get hip impingement when doing squats

I still havent yet find the right stance/width wise. Ive been switching back and forth for weeks now nothing feels comfortable small to medium width

>>41947387
>>41947358
if I would row the weight down I'd be crushed by both the weight of the bar, AND the strength of my row. So 150kg+. What a shit cue. Controlling the descent would mean actively pushing force into the bar(though slightly less than the weight of the bar).

>>41947440
It's about what you're doing with your back, dumbass, obviously nobody is telling you to actually try to slam the bar into yourself

>>41947440
this is why I don't shrug at the top of my deadlift, if
I used the strength of my deadlift + my shrug together, the bar would go through the roof

>>41947448
No, it's from the equipped era where you did literally have to row the weight into your chest, otherwise it wouldn't move anywhere. I have no idea why DYELs misinterpret this into raw lifting.

>>41947456
You didn't understand my post. Difference is that the bar is going UP in a deadlift, and DOWN in the negative of a bench(while you also are """rowing""" downwards).

>>41947466
It's still applicable for raw lifting, you row to your stomach anyway with triple ply gear. "Pulling" the bar towards you can help keep your shoulder blades pinched together.

Your up/down distinction isn't really that meaningful considering that the pecs and back musculature often work together. Try to do a pullup without working your chest and try doing dips without using your lats.

>>41947231
What did you do after?
I'm currently thinking of making a short bout of intensity work to do after a cycle and just run the two for some time (won't happen for some time yet, tho).

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Holy shit after this 5x10 EMOM 60% and lunges I have huge quad, glutes and even hammies doms when I never felt such doms on C6W or Nucklos.


This doms literally scream to me im getting stronger

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>>41947416
PLS RESPOND

>>41947416
A lot of people make the problem of APT, driving hips back and trying to point your asshole at the wall behind you. Usually if you're braced correctly, you're not going to "bottom out" your femoral head

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>>41947742
Get a coach

If I want to max out deadlifts a lot how often between each attempt should I wait?
48 hours?

I'm trying to bring my sumo up to my conventional max

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>>41947791
A week, obviously

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>tfw cutting and you manage to squeeze into another belt hole and your squats feel a bit easier than normal.

>>41947649
I'm back to pseudo-Sheiko with more memelifts and assistance work.

>on a cut
>only lost 0.2lbs in 24hours
>2hrs later after weighing myself I take a massive shit
Damn maybe I lost 0.5lbs in 24hrs

>>41947791
1 week if under 4 plates, 2-8 weeks if over 5

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>>41938913
Tried it today like this but I'm not really sure what I'm supposed to look for. My left (problem) shoulder I felt it in my infraspinatus (or whatever muscle is back there) and somehow in my right shoulder I felt it more inside my shoulder/front delt area.

>>41947416
I stretch my hip flexor between sets and it helps a bit. I'm lazy with it but foam rolling/using a ball on the area works better. Get your TFL and shit, it really hurts but it makes a difference. Just walking afterwards feels better.

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How do you guys get injured all the time?

Take some breaks from the big 3 and do some alternative exercises, plus cardio and gpp.

No reason to be injured unless you're breaking records and can't afford to take a break.

>>41949599
I haven't sustained one injury, like I ever had my first year lifting, after I stopped doing heavy barbell back squats.

Truly the weighted jew

>>41949599
Most of us don't desu.

>>41949683
>Literally the best exercise for lower body development
>Weighted Jew
Lad pls

>>41949713
>us
Good one sean

Redpill me on Westside Barbell. Do they produce the top equipped powerlifters or do they only participate in shitty feds with shitty judges that give them fake world records?

https://www.youtube.com/watch?v=N4abutGjK68

>>41949840
Westside as a training system is good for equipped lifters because they need
>frequent heavy singles
>lots of accomodating resistance training
>movement patterns that transfer over to equipment
So obviously doing lots of band/chain/box/board work in the 1-3 rep range is excellent for that.

>>41949713
I haven't had a single injury since I dropped the weighted Jew
If anything I've only gotten strong, mentally and physically.

Why are still doing Mark Rippesteins memelift?

>>41949924
Where do you think you are? Get the fuck out of this thread. Go bother someone else, like telling people in a sprinting general thread (does such a thing exist, maybe on /sp/?) that sprinting causes hamstring tears and they should stop doing that.

>>41949713
best is arguable, i get very little out of squats for anything but my ass

such is life with 24 inch femurs

>>41949952
Classic autism

>>41949908
>Westside as a training system is good for equipped lifters
Westside is good for all lifters

The best thing about Westside barbell was that there were so many strong dudes that everybody stepped up their game

>>41949952
What are push/pull meets?

>>41949808
Haha okay raffy

>>41949924
Because the squat is required for full power and builds the lower body better than any other lift that I have done.

>>41949984
My quads have grown like a mother fucker from them, have ~16 inch femurs

>>41950015

westside is good for all advanced lifters, would say to much variety for beg or int but perfect for advanced

>>41950048
The best lift for lowerbody are SSB box squats with chains. Fact.

>>41937863

well so joffrey lessons did pay off

>>41950015
>>41950051
Tell me about all the top raw lifters using Westside/conjugate

>>41950048
makes sense

if you're built like me, you never end up feeling squats in your quads at all (even with highbar meme), low back and glutes end up taking a beating way before quads

at one point i was squatting 445 and i had a hard time doing 3 plates a side on leg press for more than like 10 reps, that's how piss-weak my quads were

>>41950076

I dont know shit what top raw lifters use and you dont either, inb4 you have look into their routines

>>41950118
They must all use fake plates for their instagram footage

>>41950142

?????????????????

>>41936697
As always, you should try out everything until you find what's confortable for you. I'm 6'6, gigantic legs and arms and short torso, and I feel way more confortable and powerful in a sumo position. Also, easier to rep out and less taxing on the lower back, more transfer to everyday life etc..

>>41950024
Push/pull meets are only a thing in lolfeds, this is a thread about powerlifting.

>>41950270
nope

>>41950240
i've always pulled conventional but i started doing sumo on greg's 2x routine and this is what i'm feeling more and more too

it's so much less taxing, i can bang out 5x6 and i don't feel completely destroyed (and it's only at like 50lbs less than my 5rm conventional deadlift after two months)

6'4" with ridiculously long legs and arms (38 inseam)

>>41950270
>this is a thread about powerlifting.
It's mostly a thread for closet homos, autist with sub 400 wilks, and pussies who don't compete or have friends.

t. Sean

>>41950306
Lol, what's the average wilks around here anyways?

>>41950317
Low to mid 300s probably

>>41950331
kek

>>41950051
shut up, westside is garbage

>>41950431
Fuck off, sub 400 wilks virgin

>>41949908
>Westside as a training system is good for equipped lifters
No it isn't

>>41949908
Listen to isley on this one. He has an excellent meet history in equipped.

>>41950602
:(

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>>41950666
mirin satanic trips

>>41950463
You've tried all of two training programs and your pathetic life and youre autistic which means you don't operate well around coaches or other human beings so shut the fuck up

>>41950742
No

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Can it be that my bench just does not respond well to high rep/low intensity programming?
I've been done 2 cycles of c6w now. One with the bench from c6w. One with nuckols 3x int med for bench. And both times I've added 15-20 kg on squat and deadlift, but next to nothing on my bench. My bench has increased only 2.5 kg in two months...
Should I try a different program for bench, like texas method, that uses higher intensity work? Or should I look elsewhere to improve bench gains? Should I switch to 3x int high?

Also, I get sore/tired wrists after benching, will wrist wraps help with this?

>>41950915
How much are you currently benching? 2.5kgs in 2 months isnt bad depending on how advanced you are.

Wrist wraps will help with sore wrists from benching.

>>41950463
Kys

>>41951039
No you.

>>41951085
God I wish

>>41950996
I am not advanced at all.
Bench 1rm is estimated around 102.5 kg
I've ran SS and 4-day texas method and stalled on both.
C6W was the perfect program for my squat and deadlift, both have increased tremendously the last two months.
It's my bench press that's strugglling. I would guess I'm an early intermediate for the bench.
Eating sleep technique, etc. is all in check, so I'm mostly looking at my programming and wondering if there is something I should be doing differently.

>>41951112
thinking about becoming a vegetarian lad. what have you been eating lately? do you have any cheap/easy to cook meals that wont make me into a malnourished twink?

>>41951250


good luck with your fucked up skin beacuse lack of proteins

>>41951334
you know shit like beans and pasta has protein right? and its vegetarian not vegan, so I also get dairy and eggs. I was thinking of eating fish too (pescatarian?) so I should be fine

>>41951250
Last night was veggie pot pie. Was p good. Just a deep pan with pastry on bottom and top filled with potatoes, carrots, frozen veggy mix and vegetable broth.

>>41951387

yea, but most of vegans (not vegetarians) I know have problems with eating enough proteins and they become all fluffy and shit skin

t. meat masterrace

>>41951403
thanks. sounds good. what about protein/meat replacement, or do you just not give a fuck about that?

>>41951451
yeah but I bet theyre normies who dont track protein anyway

>>41951460
I eat eggs for breakfast and plenty of beans where they fit.

>>41951556
Post recent bench

>>41951165
Nuckols isn't bad, though if you're shooting for a new 1RM at the end of the month you might struggle to hit something good because the peak kind of sucks. The volume is there and the intensities are fine. Candiddler's program is notorious for too little volume and too low intensity for bench.

Tfw you double overhand every rep of 385 5x3 and 3x2

>>41952570
>>41952570>>41952570
>>41952570

Proper OP thread.