/PLG/ - Powerlifting General

>>41952570
can somebody link me a good deadlift program that's not a "peaking" program? c6w isnt doing it for me

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>>41952570
wow this op is literally not even helpful jfc kill yourself

>>41952596
Nuckols 28Free.

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>>41952570
I feel so torn. making multiple threads because you dont like the op is retarded. but on the other hand screamer is /mylad/

>>41952668
Why is it retarded to want a good OP?

>>41952696
because its just /plg/. the op doesnt really matter. and the other thread had been up nearly 2 hours and no one is posting in it anyway

Any ways to strengthen yourself psychologically? I used to be able to squat 4 plates, and do 3 a2g for reps, but now, after a long break, I get scared unracking 3 plates without a belt

thanks for making another plg when we already had a fine one fuck off retard

>>41952623
i've already been doing this for bench but i guess i forgot it covers more than that. any specific one you'd recommend?

also what is primary vs opposite stance?

>>41952751
Primary stance is your normal deadlift stance, opposite stance is the other deadlift stance, ie. if you pulled sumo normally, your opposite stance would be conventional and visa versa. If you pull conventional your opposite stance can be variation like snatch grip deadlift, sldl, etc.

>>41952741
Fuck off sean you crybaby incel

>>41952720
Hope the other gets pruned, then.
I agree that it's just /plg/, but I still think the OP matters.
>>41952751
What Fat Retard said, but your opposite stance for sumo can also be any DL, doesn't have to be conventional.
1x/week will likely be too little unless you add something (e.g. SLDL for some medium-high rep sets) another day in the week, 3x/week might be too difficult recovery-wise. Pick the program that fits your schedule.

>>41952570
>I agree that it's just /plg/, but I still think the OP matters.

to be honest though thats because you're an immature unlikable faggot

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>>41953394

look whos talking

>>41953432
ok dino

>>41952751
pick a 2x a week one and do it with c6w squat

>>41952723
get on gear

>failed a 2.5kg wide grip bench PR
>two days later max CGBP
>match my wide grip max
>they're now equal
>still got room for another PR tomorrow

Now I don't what to max. Wide grip or close grip???

>>41953432
I just realised why Esme looks so weird. She has no definition lol. She looks like someone just coloured her in peach on paint.

>>41953684
haha ok raffy

how close should my normal grip be for bench? i usually put my pinkie on the ring.

>>41953788
Oh haha you got me!

>>41953808
Max grip is normal grip
>inb4 "DEATH TO POVERTY BENCH"

>>41953808
Your strongest grip SHOULD be double the length of your clavicle.

Someone tell me how to specialise bench

>>41954039
Arch a fuckload, go max grip, have short arms, have shoulders made to allow you to bench well, bodybuild the shit out of your upper body.

>>41954058
I have all that... nice

What part do I do west side ?

>>41954039
be kirill. otherwise dont bother bench is the least important lift for your total

Lads my deadlift has been out of practice due to injury, now that I'm returning it's fucked. Coming up I'm somehow rotating so that I'm making light contact on my left side but not on my right (mix grip with right palm away). Should I just drop the weight and focus on maintaining even rotation (or lack thereof) somehow or is there something else I can do to work on even-ness

>>41953504
okay, so 2x int DL seems good, what percentage of my DL max should my RDL be, then?

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Thoughts

>>41954124
somewhere between 60-75 of your dl should be good

>>41954319
Good trips have been saying this for a while

>>41954319
I thought it was common knowledge. Human body is not built to lift absurd amounts of weight

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>>41954039
Bench and be too shit at anything else.

>>41954319
It's a tnation click bait post. If you scroll through you'll see something to say how awesome and life changing (x) sport is.

>>41954762
It's true though

I'm thinking about possibly getting into competitive powerlifting, just for fun. How strong of a total does someone at 165 pounds need to be in order to be average, or win a local powerlifting meet?

I'm in the Los Angeles area if that makes a difference. Is there an age limit? I'm 32 so I'm getting into this pretty late, but my lifts have been going up this year otherwise I wouldn't be considering it.

Anything else I should know? How much does it cost, and can I train without a coach at a commercial gym for the time being?

>>41954870
>How strong of a total does someone at 165 pounds need to be in order to be average, or win a local powerlifting meet?
Like 1200ish

>I'm in the Los Angeles area if that makes a difference. Is there an age limit? I'm 32 so I'm getting into this pretty late, but my lifts have been going up this year otherwise I wouldn't be considering it.
No age limit but it will probably be a bit harder for you. In 8 years you can compete as a master.
>Anything else I should know?
Make sure your form is good, eat and sleep a lot, make sure to do some mobility work and cardio, it's okay to take a deload every once in a while.
>How much does it cost, and can I train without a coach at a commercial gym for the time being?
The cost of a singlet and a USAPL membership is the minimum, plus the fee for each competition. Coaching is unnecessary unless you're pretty advanced, and even then you don't need one.

>>41954998
Thanks for the reply. My end of year goals put me at 1175. My 1rm is curently about 1050. My 3RM is about 1000 so my 1RM is lacking on all lifts. Is 1200 to be in the middle of the pack or near the top?

Also how do weigh-ins mostly go? I'm probably 158 right now when I wake up so I have some wiggle room.

Are squat shoes used by pretty much everyone? What's a typical increase in squat from using them? I'm currently using an inzer belt and knee sleeves.

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1st of 3 doubles at 180kg for deads today, first time i have touched 4 plate in 6 months so pretty happy.

>>41955100
she's mirin

>>41954998
Dafuk really? here i thought i was weak i weigh 160lb my total is 1320lb Squat:455 Bench:320 and deadlift 545 (i know poverty bench...)

>>41955214
In what world is this weak? At my gym you'd be the strongest guy there that weighs less than 250lbs easily.

>>41955100

throw that piece of shit belt in the fuckign trash

>>41955096
>Is 1200 to be in the middle of the pack or near the top?
Near the top for a local meet, 388 wilks.

>Also how do weigh-ins mostly go? I'm probably 158 right now when I wake up so I have some wiggle room.
You wake up early as fuck and get weighed in. At 158 in the morning with no clothes, food, or water, you'd be competing in the 74s.

>Are squat shoes used by pretty much everyone? What's a typical increase in squat from using them? I'm currently using an inzer belt and knee sleeves.
Yes and no, it depends. Some people use them only for bench, only for squat, both, or neither. There isn't really much of an increase in your squat unless you were squatting in the squishiest, least stable shoes imaginable.

>>41955214
Dude that's a 436 wilks if you accomplish that in a meet. 320 bench is hardly poverty for a 74 senpai.

>>41955251
Well at my gym there is a guy that squats 500+ have seen him bench my squat max and deadlift he does 600 without a belt but doesn't really train it

>>41955378
Really? don't know men didn't a guy in the ipf benched 420lb at 74kg? thats a hundred pounds more than me

Reminder to try hard:

https://www.strongerbyscience.com/the-key-for-progress-recognizing-and-overcoming-laziness/

>>41955214
>2x bw bench
>poverty
????

>>41955460
>Comparing yourself to the best of the best and thinking you're shit because of it
Never change plg

>>41955441
I go to 24 hour fitness but there's a lot of roided out pretty huge dudes (used to see bradley martin) and no one puts up near those numbers. I know most of them aren't training for powerlifting but even the power lifting guys don't lift much more than me (if it all) and they've all got 50-100 pounds on me.

Do you compete? if so how do you do?

>>41955322

I think we've had this exact same discussion with this exact same dipshit at least twice.

His deadlifts are looking crisper than I remember, at least.

does anyone have any experience with nuckols bench 3x int med program from 28free?
would like to get some feedback on it.

the program looks nice tho im afraid it might be a little bit too much volume for an early intermediate such as myself.

doesnt he have a bench 3x int low too?

>>41956388
i miss trappy

guys how come my farts and my shit smell REALLY bad. like they have this rotton egg smell to them.

>>41955585
Not really just always wanted to be strong and had the luck on meeting a good gym partner and just did pyramid sets up and down 2 times a week on squat and bench, deadlift i mostly do a day conv and a day for sumo usually do 5x5 4x3 5x2 and then max on deadlift

>>41956443
Just do a ton of upper body volume bench two times per week one high intensity low volume and one high volume medium intensity

>>41957231
example programming?

>>41957248
Usually do tuesday i work up to a single that i can do a triple with and do 5x5 with 85% of that and fridays do 3x3 of single done in tuesday

>>41957248
Also i do 6 sets of back,bis,tris,lateral and rear delts

>>41957306
>>41957291
how did that work for you

>>41957291
>a single that i can do a triple with
How do you know you can do a triple with a single?

Pulled 5 plate for an rpe 9 double yesterday
Pretty big pr

Any good feels lads?

>>41957248
Texas method:

Day 1:
8x3

Day 2:
4x6

What's a better intermediate program for bench:
Texas method or Nuckols?

Just catching up on the 120+ class and does anyone agree Jezza could've possibly beaten Ray in squats if he didn't get fucked in his first attempt? He totally slayed the 460 and looked to have more in the tank

Wouldn't have won over all but still

>>41957324
my 1rm is 320lb at 160lb bodyweight and i think i will try 330 at the end of this week

>>41956944

Are you new to lifting? Did you start deliberately eating an tremendous amount of protein as a result of starting lifting?

If so, your digestive system is going to take some time to adjust to digesting just that much protein. I once laid a protein fart while driving to class so potent, it was still in the goddamn car when I got back five hours later.

>>41957798
478 looked possible. I don't think he would've gotten it but I wouldn't have been surprised if he got it either.

>>41953684
why are you posting this daily now

>>41957666
standard tm didnt do shit for me, probally need to modify it somehow

nuckols gave me a 5kg increase within 4 weeks

>>41956443
I'm running it currently and like it. It's not too much volume as it doesn't ask for pressing accessories and the 2nd day is pretty light. Also the third day is only one amrap set.

is deadlift cue push thru feets a meme? I feel like I always deadlifted trying to pull weight with my back, not push of the floor

>>41957798
he absolutely would have tried 478 based on the speed and confidence of 460. would have been interesting to see what rayray would have done had jezzas 1st and 2nd gone as planned

>>41958595
no bully but if your primary feeling when deadlifting is that of pulling with your back, your technique is probably bad/potentially injurious

having a wank

doing a think

>>41958729

my tech probably is bad, my back is flat tho but i have huge lower back, im pulling 200kg with straight back but its probably shit for optimal lifting

Has anyone here done frequency method push-ups as described in GSLP? I was thinking of tacking it on to SS to help my bench and wanted to know if you guys think that it's helpful or not worth my time.

mhmm I am pushing these gassy shit logs in the toilet aka the Norman Khan Harbour

>>41959080
Will improve overall athleticism, but will probably not help your bench

What do you guys do while training: tng bench or paused?
I'm pretty new to powerlifting and am not planning to compete anytime soon.
Are there any specific advantages to paused, besides when prepping for a meet?

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so tired of cutting but i still haven't hit 12%

i just want to lift hard and eat to support that but i can't start gaining fat right now

What should I do? Took a break for a while and my current 5rms:
70kg bench
140kg dl
90kg squat

GSLP
Lyles GBR
SS

>>41959397
I do touch and go, but no bounce

t.not competing either

>>41959426
72 BW

>>41959426
have you tried PNP?
PNP 3 is good if you're trying to get your strength back and it will be perfect for transitioning to PIP.

Otherwise I would go with greyskull

>>41958585
>>41958531
are you the same anon?

anyway, when running nuckols' bench with TM, do you do squats first TM-style or bench first nuckols-style?

What do you think of nsuns 5day 531lp?

I know it's a pretty reddit routine but I'm curious if anyone here runs it or not or your thoughts about it. I always thought 531 was shit on here.

It seems that every time I look at progress posts, there has been a tremendous increase for all lifts similar to other LPs but I've seen many people get a huge squat and bench increase with it. It can't just be the individual at this point because it seems so common?

If you run a 4-day intermediate program, do you use the Nuckols 2x bench program for that?

Not sure if benching only 2-day / week is enough to increase the weight tho...
What do you think?

>>41958531
height/weight/bench?

How does it feel to nut rawdog in a girl

>>41959744
no not the same guy

I personally squat first always since thats the hardest thing

>>41959947
5'9 87kg 120kg bench now estimated. ive got a 6'2 wingspan if youre wondering

>on a cut
>gain 0.6lbs in 24hrs
My intestines are just full of shit r-right?

Just CGBPd more than I can WGBPd

yay

>>41960387
Finally shitting and it burns so much, lads.

>>41960387
Don't be concerned about day to day fluctuations in your weight. You just want your overall progress to track your loss/month target. Make a graph in excel or something showing your target weight path and you daily weigh ins. Your daily weight will fluctuate ± a few but the overall trend should track if your calorie intake is at the right level.

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>>41960853
I'll be sure to plot my weights, but here's my progress so far.
I only recently started weighing myself daily, but there's 4lbs worth of weight loss not shown from before daily weighings.

>>41960401
>Just CGBPd more than I can WGBPd
WG is a meme.

>>41960906
I agree so much

>>41960873
Another thing you might do is plot a moving 5 day average of your weight in addition to your day to day. It takes some of the noise out.

But don't worry too much about the day to day. Look more at the week to week, month to month.

The other nice thing about plotting your weight against a straight line based off your lb/week or whatever is you can see if you're loosing weight too fast or too slow, and you can adjust your TDEE accordingly. But again, that's on like a week to week basis. Don't be trying to change your TDEE every day based off a daily weigh in.

>>41960873
>>41960945
n-suns TDEE spreadsheet

download it, it does all this shit for you, also calculates your tdee based on weight fluctuations

>>41960906
how wide was your wide grip? how long are your arms?

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>tfw last few months of lifting left and you begin to enjoy it more than eber

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I know plg loves dogs <3

>>41960945
>>41960966
Thanks for the help, man.

>>41961602
Fuck you faggot

>>41960906
>>41960916
I just train narrow for the ROM but if you're able to arch aggressively, the best way to use it is max width

>>41961602
Get off the fucking forum kid.

>>41961669
Do you have any insight as to why my cgbp might be stronger than my wide grip style bench?
Theorising, my thoughts are I get a much better arch and better upper back retraction with the closer grip, as well as its easier to push through a hard rep.
In terms of leg drive I notice no difference, but I can't quite grind out a difficult rep using a wide grip, while I easily can using a close grip.
I don't feel like my upper back is significantly less locked into position with a wider grip, however I'm willing to accept that as a possibly.

I set up my bench exactly the same, regardless of grip width, which I feel is important to mention.

Currently my CGBP is 112.5 and my wide grip is 110. (I failed 112.5 wide grip 3 times!)
Nothing special by any means, this isn't supposed to be a humble brag.

Squatting killed my left knee and I couldn't bend it properly for 2 days. Still hurts today.

Fuck you genetics, kek.

>>41961773
Wrap that thing around your knee like Clarence kennedy

>>41961782
I always wondered what it is supposed to do.
Take pressure off the patellar?

That might actually work for me. But I kind of doing it. I mean, the moment you flex your quad you undo what the band does anyway?

>>41961865
I kind of doubt it*

>>41961865
It just looks cool

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>>41961602
Wow this is great!!

Thinking about doing a DUP based program, rep ranges vary from 2 to 8 on the main movements and 5-15 on assistance, with the low end on compounds and higher end on isolations.

4 day SBD, with slight variation in stance and grip.

Add back/shoulder work on seperate day or add something like chins on day 1, ohp day 2, row day 3 and lat raises day 4 or something?

Bounced the gfs head off the ground again lads

>>41962446
That's not how you do deadlifts

>narrow grip memers
>still on my plg

I'm staying go.

>>41962520
your max grip is why youre shit at the bench

>>41962520
Good.

Gaylord.

>>41962520
Good.

Gaylord.

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pls no bully isley, he good guy

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>>41962600
>isley
>good guy
Nice fucking meme

>deadlifting heavy
>think I shit myself
>waddle to bathroom
>no shit just mucus
What?

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>get abscess on jaw cut open
>now 6 weeks later starts bleeding whenever I squat
The blood looks fresh and clean, but fuck this is annoying.

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>>41962201
Blest Early Int might be a good starting point, pic related.

>>41961754
i'm in the same boat, i'm pretty sure it's related to being a genetic dead end at bench

my pinkies at the rings and close grip bench are pretty much the same, some days CG feels stronger even

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>You need good form to lift heavier weights.
>When you lift heavier weights, your form breaks down.
Can someone explain this contradiction?

>>41963147
your form will only break down on heavier weights if youre a newb

>>41963147
>Can someone explain this contradiction?
You're an autistic GDE that doesn't understand that you strive for perfect form but sometimes form breaks down. If you fuck up too much you get hurt or fail the lift.

Why is it I can't do more than 10 reps with a low weight
But I can do up to 10 reps with a medium weight too
But I can't do more doubles or singles with a heavish weight

Today I got 80x10
90x 8
100x 2

???

>>41963334
You were tired from the first two sets

>>41963345
that couldn't have been it

>>41963334
>>41963350

See >>41963345

Alternatively, your conditioning might be shit.

>>41963357
How to improve conditions

>>41963365

Do more high-rep sets. Do actual conditioning work like prowlers, yokes, weighted carries. Do cardio, even if it's just walking on the treadmill at a brisk pace.

>>41963350
You probably have shit strength endurance and conditioning.

>>41963377
I do cardio and high rep sets but don't have that prowler stuff
Although, recently, despite getting stronger, the weights I used to be able to do for 20-30 reps I can't do for more than 10-12 reps!
But my max is stronger!!


>>41963383
>>>41963350 (You)
>You probably have shit strength endurance and conditioning.

>>41963394
What are your stats. Describe your cardio work.

>>41963404
I run on a treadmill for as long as i can and my stats are a little over 1/2/3/4

>>41963426
So you're a late beginner lifter, and you have no idea how to progress your conditioning.

Read a fucking book. Practical programming is good. This shit isn't that complicated.

>>41963455
What why are you swearing at me

>>41963471
Because if you're too stupid to lift then you're basically like a dog, child, or woman and need to be sternly told what to do.

>>41963480
But I'm stronger than you?

>>41955462
this article really does not seem to be aimed at powerlifters that actually stick to a periodized program with enough frequency/volume.

>>41963490
No, you're not. I got 1234 within my first 8 months of training. That was 4 years ago.

>>41963619
I bench 200kg kid... And I got 1/2/3/4 after 3 months of training....

>>41963633
i bench 250 after a month of training and had 1234 in my first session

>rippetoe keeps switching between writing sets and reps like this: squat 3x5 meaning 3 sets of 5 and squat x 5 x 3 also leaning 3 sets of 5. Does he WANT to confuse the reader??

>>41963701
Not used to phone posting :( forgot to end my meme arrows at the last statement. The post isn't ironic nor is it quoting someone

>>41963633
>>41963669
bullshit

Selling Sean's face pic for $350

Serious enquiries only

Email [email protected]

Finally deadlifted 4pl8. Does anyone know why it became catbacked? And is it dangerous? How do I fix it at max effort? thx plg

https://www.youtube.com/watch?v=xh2IAA9otLI

>>41963895
work on your set up and quads

Which is the best Bench routine on 28 free programs, next week i change routine and i like the idea of benching 3 times a week but the 2 day int looks more fun.

I was also considering Smolov jr but not sure if its a meme.

Current bench max is 125kg.

>>41963834
Are you that hard up for money, sean?

THICC Boi here! What's the best way to work towards a goal weight of being 8-10% body fat at about 180 pounds? Is it better to cut to like 170, bulk to 190, then cut to 180, doing cycle bulks and cuts? Or is it better to stay around 180 and try to decrease body fat and increase muscle mass at the same time?

WHERE IS ALEX

>>41964385
with his gf

What's a respectable bench for an 80kg natty? I like having goals

>>41964461
Not being 80kg would be a first.

>Unless your an uber manlet

>>41963834
Post a preview

>>41964461
140kg

>>41964461
The winner of this year's 83kg IPF's championship benched 192.5kg. So I would say anything above 3 plates is respectable.

>>41964189
plz respond!?!!

>>41964461
208.5kg

>>41964382
cut to desired bodyfat then sloooooooooooooooooooooooooooooooooooooooooooow bulk to goal weight(like .5kg a month weight gain). In essence you will recomp and most of your gains will be muscle.

>>41964382
You might get more muscle mass in the same time period if you bulk and cut smart compared to maintaining.
>>41964189
3x is most likely better, but do the one you'll enjoy most.

How do I decide between TM or nsuns 531LP ?

>>41964866
You read about both, then you pick the one that seems most interesting and suited to your needs.

And I really doubt anyone with a background with nsuns is suddenly going to show up, so you might as well give up asking for it multiple times in every thread and confer to reddit tbH.

Lads halp,

I made a suggestion to my flatmate that we could have some benefits

Today she's on a period and 6 beers and planning to marry me and make me a sex slave with a leash.

What do

>>41964866

You do Texas Method because 5/3/1 is a meme routine for wankers. Hashtag #MemeRoutine4Wankers

>>41964918

>What do

Texas Method

>>41964967
Texas Method is for overweight people who want to bulk into obesity and have to cut huge amounts of weight later to have a respectable wilks.

>>41964907
Not the same guy you're talking about, I've only asked earier today in this thread.

I like the simplicity of TM but it gets shit on for bench. Also it seems that there is a much greater amount of accessory volume for back and other muscle groups in the 531 template compared to TM. I do not know if this is a good or bad thing because I hear some arguments for "do the minimum to progress" and others which say the opposite.

I would like to get stronger but I'm real small and would like to get much bigger, I'm stuck between the two and I currently have 3-4 months free to dedicate to lifting. Perhaps it's better to do the 531LP template for 5-6x a week since I can eat, sleep and lift whenever with no commitments?

>>41964983
dont reply to him. hopefully hell realise no one like him and hell stop posting

>>41965000
Do not fall for the minimum to progress meme. Especially if you are small and need to build muscle. Just do most of your work in the 65-85% range and almost always stay 1-4 reps away from failure on your working sets. Try to do as much volume as you can recover from (ramp the volume up slowly from what you're used to).

>>41964967
Texas is good only for squats. There are better approaches for improving the bench and deadlift. However Texas is fucking profound wisdom regarding squat gains.

Some times I like to pull my arse hairs out by hand instead of trimming them, it doesn't hurt and makes it a bit less of a mess between the cheeks.

I swear this has helped me when I squat and deadlift as it stops build up of sweat and chafing during sets.

>>41965053
>>41965076
So if I want to get bigger, high volume from accessory work does matter? It's not just a case of if I hit 'X' for reps, I'll be bigger?

>>41965000
There are remedies for the bench in TM, afaik. Can't really comment on nsuns either. To be completely honest, I really dislike TM and think most people will do better with a monthly cycle with somewhat higher volume (three weeks of ramping intensity or volume, then deload the fourth). Can't really remember the GZCL method, but I remember thinking it looked solid for intermediates.

The "minimum to progress" is often coupled with the argument that you'll have nowhere to go if you start out with too much volume. This is wrong, but it being wrong does not invalidate the "minimum to progress" approach. It is somewhat more sustainable in terms of injury.
I think it's better to do more than the minimum (Minimum Effective Volume, sort of opposite to Maximum Adaptive Volume), but I don't think the recovery limits should be pushed too often. Israetel has also talked about the minimum volume needed to drive desired progress, and I think the gist was that you have a realistic expectation of gains and you do the minimum to reach that expectation. Can't remember though, and I can't find the podcast link right now. Here's an article, though: https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/

And I guess this isn't the reply you want. Since you're considering lifting 5-6x/week, I want you to remember that you can't outtrain lack of recovery.

>>41965190
It may be anecdotal, but my bench started exploding when I started taking my upper body accessories seriously and doing them consistently at RPE 8ish instead of just doing them half-assed after my main workout.

>>41965201
>I can't find the podcast link right now
Might've been this, but can't check to be sure right now: https://youtu.be/_3q3KnYtYIg

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>>41965221
>>41965190
I actually notice my bench and OHP respond well to shit loads of volume in general.

Accessories or not. Though my arms look better when I do accessories

>>41965201
>>41965237
Thanks, I'll listen to it now.

>Since you're considering lifting 5-6x/week, I want you to remember that you can't outtrain lack of recovery.

Yeah thanks for the reminder, thats providing I can recover naturally, aside from that I can pretty much make my recovery perfect since I really am doing nothing.

I've never done much more than basic LPs with accessories tacked on or nuckols beginner programs which are okay but I struggled to progress even when gaining weight.

I've never really tried something in a 5/3/1 scheme especially with much more volume so it might be good for me I guess I'll have to try whilst I can lift often since soon I'll have to drop it down.

I had considered nuckols intermediate too but I guess I'll have to think it over.

>>41965394
I'm going to bed, but can you link the program and I'll have a quick look tomorrow to say what I think about it compared to what you can make with GZCL or Beyond 5/3/1?

I want to die and bench but not both..!!

>>41965505
http://archive.is/2017.01.27-015129/https://www.reddit.com/r/Fitness/comments/5icyza/2_suns531lp_tdee_calculator_and_other_items_all/

There's a 5 day, 6 day Squat version and a couple others

Anyone have advice on taking anavar? I've reached a pretty decent plateau over the last 7 or 8 months and want to break it. I weight
215 @6'1" with 1445lb 3 lifts unequipped. Any advice or dosing information? Looking for strength, not being cut.

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>>41965742

>>41965901
so i'll take that as a "I have no answer or advice"

>>41965967
i didnt mean to respond to you but i seriously hope you arent planning to take only anavar by itself

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My deadlift is calculated at 375 and I am getting held back from starting off the floor. Lower back rounding at the start. It is falling behind, my squat is 365.

I think my hams are weak/inflexible so I'm doing RDL work sets instead, leg curls, and 3pl8 singles to try and fix. Does any of this sound right?

I have no problems finishing and locking out once the bar gets a few inches off the floor.

>>41966000
well thats why I'm asking for advice, before I start I want to know what the fuck to do. What should I take it with?

>>41961754
Beltless squat 10 rep pr :')

>>41966039
are you starting the lift in a semi-squat position? I found that really helped me keep my back straight and "load" the weight in my legs and then lift like a fulcrum.

>>41966041
test obviously but if you really dont know the answer to that then you really need to spend a lot more time and research into this it isnt as simple as you're making it out to be so id suggest lurking /fraud/ since no one but >>41966045 him roids here

>>41966055
I'm basically doing an RDL with no bar to try and load hams for setup so I think so. I can hit 335x5, but can't get 355 off the ground without rounding. I could also be just tweaking out about keeping my spine neutral, but I do not want to fuck up my deadlift form and pay the toll.

>>41966085
aight, I read that I as supposed to stack with test but also that it wasnt absolutely necessary.

>>41966039
I had the same problem. It was muscular imbalances for me. I started doing glute bridges which helped immensely.

>>41966124
unless you're female you really shouldnt take orals by itself

>>41966097
If your hitting 335x5 then its certainly not strength related. You obviously have the strength. My advice is to drop down some weight and really focus on loading the bar with tension before lifting. Most of the injuries I see are from people shooting up really fast and trying to jerk it. Personally not a fan of RDL, I think back extensions are better at localizing the lower back and lats. Additionally, maybe use some straps and go conventional grip if you cant hold 335 conventionally. If you do over under a lot you can kinda get a little asymmetrical and that can lead to rounding.

>>41966157
Thanks bro for the advice. You're running gear, right? What are your stats? You stronger than me?

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>>41966201

>>41966157
well thats disheartening. I wanted to stay the fuck away from needles and all that shit.

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>>41966170
I'll work on that form then and maybe try back extensions.

>>41966170
>>41966126
It might be imbalance since I originally did mixed grip for my first 2 years before switching to hook in the last couple of months.

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>>41966248
maybe gear isnt for you then lol, test and anavar is a good babbys first cycle though, from what ive heard

i really dont like squating twice a week, my legs always feel a bit rusty the next day i go.
what is a good program that will let me squat 3x a week?

>>41966549
ph3 (just the compounds so skipping all the accessories shit and probably skipping week 12) is a good 3x squat program, though only run it if you have a 420+ wilks, ive made great gains on it for over a year now

>>41964983

>MUH WILKS

The rallying cry of underweight, underlifting creampuffs the world over.

>>41966549

Texas Method. Squats on light day exist specifically to prevent what your talking about during the break between Volume day and Intensity Day

>>41965901
>be literally the best natty 83 in the world
>previously broken or currently holding every lift and total record in the class
>get sick meet week, still break a WR bench and smoke your deadlifts but grip isnt back yet, still get 2nd to a confirmed roider despite totalling 30-40kg less than your best
>have to read the comments of fucking dyels on the internet who've never once stepped on a platform theorise about how they'd have done it better and how you fucked up
no wonder he's openly salty

what is a good quad assistance? is leg press any good?

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reminder

>>41966571
>only run it if you have a 420+ wilks
Then why are you running it?

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What the h*ck is his problem?

>>41967370
I mean, if he wasn't retarded he wouldn't have even lost.

He could have easily gone 10kg lighter on the second dead, secured the win then gone for broke on the third.

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>the western world is spiraling out of control
>90% of young whites have no sense of white culture and all act like/worship niggers

Think about what the fucking future is going to look like

imagine the horror

>>41967474
>Doesn't resort to cheating

How many of the medalists in 2008 and 2012 were btfo by wada again?

>>41967875
-t. powerlifter

>>41967888
Im not a powerlifter, i just compete in a sport where only 1 medallist in the history of drug testing has ever been blown out.

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>>41967896
your "sport" isnt relevant enough nor competitive enough for drug testing to care

and dont I remember just last year USAPL got a very stern warning from IPF saying stop fucking roiding or we are dropping you

>>41967824
a 307.5 deadlift on his 2nd wouldnt have secured the win, the guy who pulled 325 and won easily had more in the tank and most likely could have matched the increase, had brett hit his 2nd. maybe if he'd gone 312.5 and got it the other guy couldnt have matched it but when you have limited time to decide and theres a lot of pressure these things might not be so clear. no one commenting on the situation seems to even understand how a powerlifting competition works

>>41967935
I understand how a pl comp works and i am saying taking such a huge jump on the second was a tactically bad move. There was no reason to risk so many kg.

>>41967930
Its in the olympics and people are on 7 figures a year competing at the highest level of it. Not sure how thats not a competitive sport.

Lol

>>41967959
powerlifting is in the special olympics my friend

(and if I'm missing the clue here and you are saying you dont do powerlifting I hope you know literally everyone in professional sports or elite level competitions does doping or steroids)

>>41967474
Next time pick a picture of someone doing sumo.

>>41967975
Its called the Paralympics you discriminatory fuck

>>41967370

>WR holder
>Male
>Natty

Pick any two

>>41967951
in a normal situation yes it was a bad move, but I'd say he felt his grip slipping during the 295 lockout, saw how quick annuars opener was and that 315 was his second, and thought he only had one more good attempt left. if a 3rd deadlift was out of the question, a succesful attempt at 305-310 still might not have given him enough of a lead. it might have, but I think they accurately gauged annuars strength and took a caluclated risk. a succesful 317.5 would have left the oppenent needing a likely impossible 345 pull for the win. a succesful 307.5 (with no possibility of a 3rd) would have him only needing 335, something i guess they thought was a possibility (and judging by the speed and smoothness of the 325 he won with, it was)

BGIDF in full force obviously, but I think the situation was a little more grey than most people are making it out to be.

>>41968080
It's a drug tested competion. I didn't say BG could outsquat Pollack, did I?

>>41968080
WR and Natty

>>41968177
I was just about to say that lmfao

>>41968183
l

m

f

a

o

>>41968177
L O N D O N
O
N
D
O
N

gosh how i miss trappy

>>41968247
Oh em gee I was just thinking that you read my mind

when can i start tripping

>>41968273
When you start to think your shit posting can't possibly get worse.

>>41968293
i think i still have room to improve

>>41968273
as long as you are either

A) strong
B) annoying
C) likeable

you can do it whenever

>>41968303
Just don't try too hard. If you put too much effort into it then it's not shit posting.
If in doubt I suggest you trip.

Why is positivity so hard?

>>41968177

Well, you're clearly not talking about Brett Gibbs then. Perhaps some female record holder instead.

>>41968586

Because life is a tedious, decades long build up to no pay off.

>>41968656
Negativity hurts over time and pursuing positivity will only lead to negativity. I wish to detach myself from it all.

so i pulled 545lb at 160lb about a month ago and i got a deadlift bar so i wanted to try my max there couldn't even pull 495lb i don't understand isn't it easie with this bar?

>>41968959
You have to practice because that whip can fuck up your leverages, balance, and tightness.
I know a dude with a 450+ wilks who absolutely hates deadlift bars because of the whip. He described it as when you're lifting it's "nothing, nothing, nothing, everything" and it fucks him up.

Is Phil still around? What's the best gym around the Borås/Gbg area you can go to during SM veckan for your workouts?

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>>41968678
But that is the circle you need to go through if you want to be happy. You can't be happy all the time, and being emotionless is no life to live.

>>41969178
Just run up on the platform and squat Fil's opener for him

>>41969641
Phils squat opener is heavier than my last dl is gonna be lol.

I swear squatting with a fatigued back is worse than trying to squat with sore legs. The weight doesn't feel heavy I just can't stop struggling

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>>41969486

>He squats LMAO2PLAYT after all of that.

I can still progress 3x5 squat twice a week but bench and deadlift are coming to a stall. What do? I've tried standard fives and also nuckols beginner dl and bench.

160k*1 dl
70k*5 bench

>>41970085
70,000 what O_o

>>41969799
Which class you competing in?

>>41965577
Eh, might as well try it.

>>41970085
for bench youve got to probably add more volume and bench thrice a week.

for dl you should dl only once a week and on another day do other dl-assistance

>>41970050
hes squatted somethnig like 500lbs for 23reps, probs was doing a dropset in that clip

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>>41970100
grams

>>41970085
add rows, chins and dips to SS

if squats go up deadlifts should go up, if not its prob a case of grip strength. Solution do more upperbody pulling; add rows(pendlay) and chins(weighted if you can)

if bench or ohp doesnt go up its because of lack of volume because SS is programmed that way. Adding dips, dumbell ohp or btn press should work, couple of sets ~10 reps

>>41970247
I am doing rows and weighted chins at the moment so what then?

Where would you add dips? 2x8-10 after benching?

>>41970276
>I am doing rows and weighted chins at the moment so what then?
I bet you swapped out the power cleans, add them in and try harder
>Where would you add dips? 2x8-10 after benching?
yeah sure

>>41970107
74

question about 'intermediate' routines which base progression off AMAP

in order to avoid the endless cycle of trying to get all of my beginner gains, if I moved to an AMAP based routine, will my progression be slow straight away or fast if I still have 'noob gains' left?

for example if I'm trying hard for 10lbs on my squat per week on LP but switch over, is it likely that I'd exceed my AMAP sets at first for fast progression speed?

I am in love with Jefferson Deadlifts.
They are so smooth.

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Doing C6W, and it's just got optional exercise listed pretty often. What are some good accessories to mix in with my squat/deadlift days?

>>41970430
Jefferson deadift

I am pushing out these thick fecal Norman khan logs of shit/khan right now and they're coming out without much of a struggle like plop plop plop making khan's drop

>>41970430
leg press and calf raises are pretty good. especially if you squat low bar

>>41970430
Above the knee Zercher rack pulls

oh man even more logs still plopping out there is so much Norman Khan in the toilet right now oh my..

>>41970321
If you are a beginner you can make good gains on any routine, if you want to do amraps go for it but don't start too heavy.

>>41970584
thanks, just what I wanted to hear

>>41970123
Might sound like a stupid question but when choosing a deadlift v squat day, its better to choose my weaker lift right?

>>41970711
I'd recommend just choosing squat

>>41970430
depends on weak points

>>41970321
>will my progression be slow straight away or fast if I still have 'noob gains' left?
It will be reflective of your level, yes, so if you're still a novice you will have novice gains.
>>41970711
I'd also suggest squats. More carryover to deadlifts than the other way around.

>>41970287
>>I am doing rows and weighted chins at the moment so what then?
>I bet you swapped out the power cleans, add them in and try harder
jesus the people who swap power cleans for rows....
when will they learn that power cleans bring deadlifts up?!

>>41971323
honestly I think people are too lazy to do them

I don't enjoy rows, and I can't do many chin-ups and now I don't know what to do.

I just do power cleans but I'm plateud at 2pl8

>>41971339
spoiled kids should man up and learn to do things even if they feel lazy to do them just because they think they push them a bit out of their comfort zone.

>>41971360
Personally I stopped doing them because the form was different to deadlift and I felt like I needed more practice on the diddly. And because I didn't have the cardio for it.

>>41971374
if you do them weightlifting style then yeah, but you can do them in a more deadlift way. The're called muscle cleans by weightlifters

>>41971341
>I just do power cleans but I'm plateud at 2pl8
even if you change programming to 8x2?

>>41971395
k I'll do that

What is a typical 1" deficit DL % of your regular conventional pull? Just wondering where to start at.

>>41971409
Same question but for Snatch Grip DL.
What % of conventional should i start with @ 3x5?

>>41971409
I do 2.5" deficit at 70% of my max for 4x3

>>41971427
I'd get used to it first with a weight you can handle easily. My max DL is 175 kg (which is why you shouldn't listen to me), I first did SNDL last week and started with 100 kg, 3*6. Which is obviously pretty light. But I still got pretty sore and it seems reasonable to start out light when trying a new excercise.

>>41971517
SNDL was somehow meant to mean snatch grip deadlift...

>>41971517
>SNDL
stiff necked deadlift?

>limited to a velcro belt for the time being

should I even bother lifting?

>>41971517
thats like 57% of your max

>>41971427
I do 3x8-12 with ~60%

>>41971614
yeah... >>41971563

>>41971789
Yeah, it was supposed to be low. I'll do something like the second day of 2*int DL from 28 free programs for SGDL. 3*6, 4*6,5*6 and nothing in the week where I try to get a new max. This week I'll do 4*6 and probably up the weight so something like 110 kg.

>>41970430
I do leg press and PC on DL and squat days desu

I just like PC

>>41971323
power cleans only bring the deadlift up if you have an absymal deadlift

as soon as you pull anything of significance, the carryover from PCs -> deadlift is nonexistent

inb4 the suggestion that rate of force production is relevant in deadlifting

>>41971889
that makes no sense

>>41971889
even if that claim were true, PC is still awesome for other shit

there's no reason not to do it, especially on C6W

>>41971782
If you can't work hard without a belt, then you're a giant pussy

>>41971938
You can do them for fun all you like but if you train to improve your competition lifts there are much better alternatives.

>>41971782
weightlifters use velcro all the time dude

>>41972213
>don't be a pussy bro, haha

I can hit 140kgx5 or 120kgx10 after squatting which both put my 1RM deadlift at 160kg. I think there is no way I can break 160kg off the ground.

I'm about to start a routine where I deadlift first thing, will I be stronger? Do squats sap that much strength out before pulling? 10% difference? Just curious even though I'll find out.

>>41972252
Do you need a security blankie too?

>>41972259
Yes squatting effects deads. It uses almost all of the same muscles.

>>41972293
tough love is great, but I don't want anyone spilling their guts,bro

>>41972352
A belt wont save you from a hernia

>>41971938
sure, never said otherwise

just that if you're doing them for DL carryover it's not a good idea and you'd be better off with something more specific to a deadlift

>>41972751
>>41972751
>>41972751