/Plg/ powerlifting gener

>>41990755
dumb frog poster

>>41990826
Yeah fuck you
Nigga I bang
The FUCK outta you nigga

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Hit deads for doubles on wednesday, gonna max out on monday.

Based on this 180kg double do you guys think 200 or 210 is possible?

I need advice so i have a long torso short femurs i suck at deadlifts because of it but i can squat 475 @69kg how should i set up in the deadlift? i have long arms too

>>41991019

I think you need a better belt

>>41991019
2*(20+15+10+5) + 20 = 120 kg.

How was this a 180 kg double?

>>41991383
There are 2 pairs of blues and greens

>>41990755
>let it be known I have a big dick
false

>>41991383
There are two 20s and 2 10s with a 5 and a 15

>>41990755
"powerlifting"

suh dudes

Badminton is a very fun sport and I love it, but I still lift because I want that 300kg squat.

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I think I've developed pretty significant imbalance and my quads are weak in comparison to my hammies and glutes. When doing max effort squats, my hips rise too early and I tend to round my back when I do dl rep work.

My question is, since I am weak (5rms at 140 and 165), should I just deload and focus on form, or increase my overall squat volume by adding front squats? I am doing TM, btw.
Thx lads

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so I found out that for my hip socket a slight wider stance is optimal for the squat

But when I squat down I feel tightness in my groin area. Does this mean that I simply need to stretch or is this stance not for me

>>41992082
deload a little and focus on maintaining form

and add some additional quad work. Look into belt squats. Front squats are cool but you can still rise your hips early in these(not to a degree like in a back squat but its still possible)

>>41990755
I recently measured and it turns out my dick is actually unironically 8" x 6"

I'm heavily debating doing stripping...

>>41992156
Ok, thanks.

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>>41990755
I know that this is a big boy general but I'd appreciate feedback and qtddott is a noobs teaching noobs thread. Excuse my newfaginess.
Questions on the PP book:
1) Rip says that if you do the full body version you should squat and press light a 3rd time every week (Wednesday) to train "motor pathway efficiency" or something. But, if you split it in an upper/lower split, he only mentions 4 days a week, so 2x instead of 3x week frequency. How does that work? Do I do the recovery lifts after the intensity lifts as back off sets? Like, squat 5rm and then squat light 2x5 on Friday?
2) Rip had a powerlifting specific layout in the book but no exact template with #s and %s. It just said "day 1: bench + accessories, day 2: squat and deadlift". How does that work?
2a) What accessories do I do for bench? Definitely chinups and OHP but what else?
2b) how do I program the extra deadlifts in after taking out the cleans?
>Monday
Bench 5x5
Accessories
>Tuesday
Squat 5x5
Deadlift ???
>Thursday
Bench 5rm
Accessories
>Friday
Squat 5rm
Deadlift 5rm
(Backoff sets?)
3) does it make sense to just split volume day in two and retain the recovery and intensity days? The reason being that I'd like to keep the 3x week frequency and the "meet specific" Friday
So like
>Monday
Squat 5x5
Deadlift ???
>Tuesday
Bench 5x5
Accessories
>Wednesday
Light squat, light CGBP, back extensions, light rows
>Friday
Squat, bench, deadlift 5rm

Please respond
Tiddies for your inconvenience

>>41991019
Looked easy as fuck desu, I wouldn't doubt it

>>41992370
>1
You do not do the recovery sets at all on the upper/lower split

>2
You do volume (5x5, 8x3, whatever)

>2a
Whatever you feel will help you the most, cgbp, LTEs, flyes, more bench, etc

>2b
You can either do your ID deadlifts on your lower VD and some back off stuff with either normal deads or a variation for some volume on squat ID or just do that stuff on their respective days

>3
The recovery days are a waste of time on the upper/lower split, and you're going to be ridiculously exhausted on Fridays.

>>41992491
>>1
>You do not do the recovery sets at all on the upper/lower split
So on intensity day just 5rm and go home? No back off sets?
>>2
>You do volume (5x5, 8x3, whatever)
5x5 deadlifts after 5x5 squats? At what %?
>>2a
>Whatever you feel will help you the most, cgbp, LTEs, flyes, more bench, etc
I'd like to not neglect OHP. Since you recommend LTEs and flyes that are not bench specific at all I assume OHP is ok.
>>2b
>You can either do your ID deadlifts on your lower VD and some back off stuff with either normal deads or a variation for some volume on squat ID or just do that stuff on their respective days
So like this? I got confused, maybe because I'm not a native speaker.
>Tuesday
Squat 5rm
Deadlift 5x5
>Friday
Deadlift 5rm
Squat 5x5
>>3
>The recovery days are a waste of time on the upper/lower split, and you're going to be ridiculously exhausted on Fridays.
So if I want to keep all 3 main lifts on Friday to sort of simulate intra-meet fatigue accumulation, I'd just train like this?
>Monday
Volume lower
>Tuesday
Volume upper
>Friday
SBD 5rm

Thanks again

>>41992565
>No back offs?
Can be helpful if you need the extra volume, especially for bench, so if you feel like you need them, go for it, but they aren't a necessity.

>5x5 deads?
Might be a bit much, maybe 5x3 at ~75-80%?

>Like this?
Flip them, but the idea is basically the same so that could also probably work. But like I said, maybe a little less on the deadlift volume.

>All ID on one day
It wouldn't hurt to see if you could handle it, but you'll probably stall on at least one lift a lot more easily than if you had split them into two different days.

>>41992096
pls respond

>>41992688
>especially for bench
Yeah, that's what I thought
>>5x5 deads?
>Might be a bit much, maybe 5x3 at ~75-80%?
Dunno, that's why I'm asking. If your total is above 900 and your Wilks is above 250 you should know more than me. But yeah, 5x5 deadlifts @85% after 5x5 squats @85% seems impossible, not just retarded.
>>Like this?
>Flip them
You mean do the volume lift before the intensity lift? I don't think I can pull off a 5rm after a volume session...
>>All ID on one day
>It wouldn't hurt to see if you could handle it, but you'll probably stall on at least one lift a lot more easily than if you had split them into two different days.
So run TM off season but peak with another program?

>>41992781
>That's why I'm asking
Some people can handle it, but overall I'd definitely suggest 5x3. I mean 75-80% of 1 RM though, not 5 RM.

>VD before ID?
I mean you do squat volume earlier in the week than deadlift volume, but it's functionally the same

>Off season but peak with something else?
TM is basically just a week long peak, but don't worry so much about peaking for competition. There are ways to modify it for that purpose though, I just don't remember how.

>>41991019
200 is my 1RM. I've tried a 180kg double and can't. I think you can manage 200.

>>41990755
>have a big dick

>white
>big dick

Nope

Having a drink because I failed my bench PR

wtf I hate lifting again

Drinking made me feel better

Wtf I love alcohol now

turns out I have to squat very wide not to tip foward or rock on heels

t-thank you height im now truly a powerlifter

>>41993201
Have you tried sucking cock?

>>41993214

no, are you recommending on your personal experience?

>>41993246
I've only personally sucked my own massive cock, it didn't do much for me but I imagine if you sucked another guys cock it would fix all your problems.

If you'd like to suck my massive cock, although I'm not gay, I'd let you do it for gains, as a bro to bro kinda thing ya know?

My email is [email protected]

>>41993270

first of all whats your weight and height?

>>41993275
225lbs, 6ft2. Don't be fooled though, despite my size, my cock is very much massive. 10 inches in fact.

>>41993288

lmao, but you said gains, and I dont want no twink gains

>>41993295
I went to write 405lbs at 6'8

I haven't been on /fit/ for a few years but I'm trying to gain as much strength as possible before October. However, because of my job (military) I can miss the gym for days or weeks at a time. If my routine is ABCABCx, and I can't go to the gym on thur/fri therefore losing AB, do I start on AB on sat/sun or just do C on sat?

Also, what kind of programming is suggested for someone who can't keep a dedicated routine?

>>41993300

6'8, 405 and dick is only 10inch lmao

good luck finding it

How long should I pause when I pause bench so that I'm not wasting time but also doing it right?

Also, typical % of normal bench?

>>41992876
Ok, so if I got everything right this time it should look like this
>Monday
Bench 5x5
OHP, chinups
>Tuesday
Deadlift 5rm
Squat 5x5
>Thursday
Bench 5rm
OHP, chinups
>Friday
Squat 5rm
Deadlift 5x3

That about right?

>>41993617
Give it a go, you could probably add in like one more accessory on each day if you wanted to, and you can do all your deadlift and squat volume on the same day, with deadlift and squat intensity on the same day as well. It's up to you.

>>41993520
2 count pause is fine, % depends, varies from person to person.

>>41993670
>one more accessory on each day
What would you add?

Is a used inzer belt a good buy? can get it for around 50

Any of you guys do tricep extensions with bands?
Are they shitty or worthwhile? I don't understand how you'd progress over time with bands.

I'm thinking of buying some cheap bands foor tricep isolation and delt stuff since I don't have enough space or money just for an EZ and any other kind of extension destroys my elbow.

>>41993710
Maybe some additional bench work and some quad work like belt squats. I'd only do it on ID though, since you probably have enough on VD. Nothing too strenuous, keep it @8.

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>mfw the job board hosted by my college (intended to help new graduates get jobs) has postings asking for people with a minimum of 10+ years experience in a very specific field

I don't know what you expect to happen.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>41992096
>>41992699

It means your hip isn't used to that motion, and it needs to be stretched to meet it. Most people just change stances very gradually (maybe an inch per week or so), but you could also do some stretching in that area to try to speed it up or smooth out the transition.

>>41993762
>tfw a great job fell into my lap after graduation

>WAWTT
Rest day. Haven't missed a day since I got back from vacation, gotta get fit for the wedding. Gonna hop on Sheiko starting tomorrow since I just set a beltless squat rep pr

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>>41993762
>WAWTT
Pic related for ohp and dead since I took a break yesterday due to my hips and knees feeling like shit

>>WAWET
No clue

>>WAWLTT
Wu-Tang

>>WAWFT
Breddy gud

>>41993740
Stay with me for a second, just thought of this: vanilla TM has ID 3 rest days after VD (Tue, Wed, Thu). So if I'm gonna do UL, doesn't it make more sense to do ID on Tuesday and VD on Friday instead of the other way around? That way legs rest 3 days (Sat, Sun, Mon) after volume day.

For the additional bench and squat work on ID, is it ok if I do them again competition style, just low RPE? I feel like variations don't translate into main lift gains well at all

>>41993818
>Changing order of VD and ID
You can if you want, but since you aren't doing everything at once, you should be adequately recovered by ID normally. If you feel like that would work better for you, go for it. I personally wouldn't because then you'd be less recovered after ID for VD and it's one more day without doing the movement that you're trying to PR on so you might misgroove it.

>Comp style
Sure, I just recommended the belt squats so your back wouldn't get even more fatigued but that should work just fine as well.

>>41990755
>bench 32kg dumbbells for 8,7,7 with a goal of 3x8 (lp after 2 weeks)
>next time I bench 32kg DBs for 7,5,6
>deload to 29kg because I didn't have the mentality to keep going after 3 weeks at 32kg
>hardly get 3x8 after struggling for my life
what did my body mean by this? my weight is the same, my sleep ok, but the heat is insane.

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165lbs at 5'10 pretty lean. Im currently at 255lbs box squat 3x5 M W F, I can't add weight every other day any more, I've failed the third set twice now. Is time to switch to an intermediate program? Also 225lbs bench x5, 140~lbs OHP x5 and DL 320 x5 If so which one? I wan't strength but also hyperthrophy, not minimalist trainning. Thank you guys. Have a cute ass.

Im currently doing Alpha destiny's hybrid,
>inb4 is bad
It isn't I've progressed super fast in every lift, and in therms of hyperthrophy it's better than pure strength programs.

Thanks

>Do this:
M - Weighted Chins, Rows 3x8-12
T - BW Pullups 3xMax (Which is like 8 reps per set)
W - Weighted Chins, Rows 3x8-12
T - BW Pullups 3xMax
F - Weighted Chins, Rows 3x8-12

Felt like shit, I changed the pullups to 3 sets of rows and now I feel great. What gives?
I can do rows every day but not pullups? Are rows the superior pull?

I irrittated my back and now it feels uncomfy

ehh anons

>>41993940
I'm pretty sure I saw this exact post yesterday

>>41994117
>Being this fat

>>41993866
>>41993818

now big question:
since it's obvious TM doesnt do shit for increasing bench per se, how to program nuckols bench 3x in a u/l 4-day tm split model???

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>>41994149

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>>41994162
>since it's obvious TM doesnt do shit for increasing bench per se

>>41994162
It can work if you have enough bench volume. You don't know it won't work for you until you try.

>>41994162
>TM doesnt do shit for increasing bench
What
Just don't alternate weekly with OHP

>>41994163
Chinups > rows
>Training lats with a lift that fatigues your lower back when your main goal is to have a fresh lower back for squat and diddly
>Training lats with a movement that has half the shoulder extension angle of the better choice
No thanks

>>41994255
Have you tried chest supporter rows?

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>>41994255
>he doesnt do seal rows

>>41994396
Yes, they do feel comfy, but again, chinups offer literally twice the shoulder extension so why row?

>>41994396
>>41994429
>tfw only have a flat bench and nothing to lift a leg on to

>>41994440
rows are cool
rows are functional (tips fedora)
rows for the hoes and bros (nohomo)
chinups for the fags

>>41994440
>so why row?
for shoulder health, rows hit the rear delts better

>>41993727
>tricep extensions
enjoy tricep tendinitis

>>41994706
Better than skullcrushers

>>41994429
The seal row is a meme.

>>41994688
>Dedicating an entire compound exercise just to make sure you don't neglect the two tiniest muscles of your back while compromising lat growth by doing the suboptimal lat exercise
Just superset your bench sets with light facepulls

>>41994440
chinups are a bicep exercise dude my back would dissapear

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posted in the last thread

can i have some form tips for my squat?

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

i know it's not /plg/ weight but these threads usually have the most technically competent people on the board and i wasn't sure where else I could post

thank you pals

>tfw so autistic that I spend a whole day trying to figure out with what weight to start doing lat pull downs

Always love the Norman Khans I plop into the toilet after a night of drinking, always solid and well lubricated to they fall out without any hassle or strain

Which is what I'm doing right now
PLOP

PLOP

PLOP

Mmm, my poopy hole tastes like bean burrito and rotten eggs. Ask me how I know boys <3

>>41995195
you didnt respond to what I said last time so you can kys this time

>>41995195
go lower faggot

>>41995614

ok thanks

>>41995603

you said to get weightlifting shoes right? i ordered powerlift 3.0s from amazon so hopefully they'll be coming next week

You guys ever get a cramp sort of feeling in your upper/mid back/lats when you're pushing OHP to failure?

It's not my lower back but it's like my back is super pumped

>>41995817
yeah that was me. you can put a plate under your heel to see if you prefer it before you get them

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>>41996039

OK. I'm thinking of getting PL3.0s

I can't find any stores near me that have them, and I've heard lots of people say they size differently than regular shoes. I'm a Mens 11 (US) - can anyone with experience using them tell me what size I should be looking at?

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Been doing this TM split for a month now, everything is going great but my OHP is stalling hard.
Should I incorporate push presses? If so, how?

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>>41996336
Have you used this chart to figure out what's going wrong? Also might need to cycle rep schemes for ID.

>Didn't chalk the sides of my thumbs until the fifth and sixth sets so I wasn't able to double overhand every rep of each set prior
RIP grip gains

>>41996359
is this chart in practical programming? I might have to re-read that shit
>Also might need to cycle rep schemes for ID
How would I go about that?

>>41995232
Haven't I seen this exact post before?

I wanted to thank you, because of your daily drunk posting I've decided to quit alcohol

>>41996399
I think it's from Lascek's books

>How to cycle rep schemes
1x5 -> 2x3 -> 3x2 -> 5x1 -> deload and repeat
Keep weight the same when you switch to the next set and rep scheme and then add weight like normal. This is in the book lad.

>>41992922
How is that possible...

I hit 180kg for 5 when i had 200kg for 1.

ATM I can hit 180kg for 12+ and 1rm is 260kg.

Maybe you need to try harder

>>41996414
thanks mang

>>41996304
I wear 11.5 in regular shoes and my 11.5 PL3.0s fit fine.

Got laid lads

OHPd 1pl8 and some high school chicks came and applauded me and we went back to their place for a an 18 girl - 1 guy gang bang

>>41996485
Okay, Dino.

>squatted 210kg x3
>pulled 230kg x3
>barely benched 120kg x3

I give up kek, just going to do "off season" work for my upper body until something changes.

>>41996336
This is relevant to my interests. Paused DL at what % of 5rm?

>>41996635
Okay dino

>classic and equipped categories
>no enhanced
explain this faggots
i'd love to watch some roided out giants deadlift 1000 kg, who cares if some go too far and accidentally kill themselves

>3700kcal

220g proteins/111g fats/453g carbs

eat like that for 3 weeks

>weight went up to 96.5kg
>this week no slight weight up, even slightly drop to 96kg

>leaning out at 3700kcal when I have visible 6 pack

Should I add calories to 4000?

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>>41997060
a-are you retarded?

>>41997068
yes

i experienced the same thing (was eating 3750 and didn't gain weight, had to go to 4250) and now I'm losing weight (but only slowly) at 2000

so fucking hungry man

>>41997060
There are plenty of federations that have tested and untested categories for powerlifting

Unless you are autistic and really like anime, in which case there's only one true fed for powerlifting

i squat with a very close stance for my height and have pretty big quads. everytime i have the tiniest bit of knee valgus my junk gets fucking mushed by my legs

wat do

>>41997484

widen your stance

>>41997577
hips aren't built for that. hurts like a bitch

>>41997377
>Unless you are autistic and really like anime
like duh

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>>41997068
>>41997339

what does your guys day-to-day diet look like? i've been having a protein shake every day for the past month but I'm still having trouble reaching 3k some days

>try The Press ™ for the first time
>1.25 pl8 x 5
hmmm

Why is Isley giving programming advice on /g/?

>>41998645
Where?

>brother is back from UNI
>he's fucking twice my size
>taller than me too
>asks me how much I bench
>tfw added 10kg to my actual bench to try and not seem weak

Why did I have to be the gde of the family

Fuck me

>>41998755
my half brother is bigger than me too. but Im much bigger than everyone else, so idgaf [spoiler]thats a lie it makes me want to kms[/spoiler]

how much do you both lift and is he older/younger?

>>41998860
>>41998755
>tfw my younger brother lifts and can only bench 200 lbs after 4 years of high school football lifting
>2 years ago I was pretty skelly but now my bench is almost 300
When I went home a couple months ago he was mirin'

>>41998731
https://warosu.org/g/?task=search2&search_tripcode=%212ySisYPHus

>>41998860
He's 4 years older. God knows what he lifts, but it's likely double what I can lift...

>>41998881
Reeeeeeeee

>>41997060
There are feds for the enhanced, they're just called untested. Or the IPF lol.

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Why DO women upload shit like this to social media?

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>>41999204
same reason lads upload pics like this

>>41999236
I'm never gonna look this good and that's not okay

>>41999236
Totally natty

>>41999247
the secret is the diabetus :^)

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can anyone here tell me what i fucked up?
my english is not so good so im having problem finding something on google

was bulking on "creatine" and strength was going up very fast

up my bench max with 22lbs and its going fine

till one day i wanna up it again with like 2,5kg
fail the lift but no pain or clicking or anything

but now i cant even bench the bar without sharp pain, cant do front raises either without something clicking or popping

the pain is coming from the collarbone i would like to say, close to where the end of the trap and delt meet

anyone got any tips? i just pray for that it isnt permanent, also would npp help with this?

I've got an addiction to trolling. I'm so good at it and people don't even realise they're being trolled hard, and they always get irrationally angry.

I just can't stop being sarcastic and facetious.

Help

Interesting day at the gym today

Felt.like absolute dogshit. But wanted to establish a new training max for deadlift anyway, since an off day would be perfect for setting it honestly.

Haven't pulled anything heavier than 315 in more than 3 months. Just tons of volume, heaviest workday was 315x8repsx3sets, and two dropsets of snatch grip Romanians at 225x12,14

405x2 easy as fuck. It absolutely shot up. Fucking awesome since the last time I hit 405 it was a grindy, ramp.up the legs lift. This time it was smooth and fast.

>>41999377
Kys smooth nigger

anyone else dread doing squats? they make me feel so alive.

>>41999413
I don't feel like I'm built for them and struggle with them. Not quite dread but they're a pain.

I still keep hammering away to help my diddy though

>>41999297
how long have you had the pain? if its only been a few days just dont bench/press for a while, ice ice it and do some stretches

if its been weeks, go see a doctor

how many reps did you guys get on week 5 for the tests on c6w? have it next week

>>41999666
Got 5 on my first cycle for squat and dead, 1 on squat and 0 for dead on my second.

>>41999698
how did you end up getting so little on the second cycle?

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>>41999698
>0 for dead

>>41999297
Sounds like you done fucked up your rotator cuff.
Go to a Physical therapist/ doctor specializing in sports medicine and talk to them about it, they'll give much better advice than we will.
As for compounds, I'd drop the tren and ideally start using HGH working up to a couple (3-4)
IUs a day(although you probably can't afford that) or I would look into ostarine/peptides. I suppose NPP could help too, but AFAIK there are better options.

>>41999735
Had to use really different equipment for like 2 weeks and it fucked up a lot of stuff in the second one. I didn't miss any reps for the first two weeks of that cycle either.

>>41999741
At least I'm not at risk for my vertebrae shooting out of my low back due to rounding unlike a certain twinkish someone that trips on plg

>>41999759
That sounds closer to fucking his AC joint than a rotator cuff issue m8

>>41999778
I think only one of us has ever had a back injury. :^)

>>41999787
REEEEEEEEEEEEEEEEEEEE

>>41999236
>>41999259
Is this a meme, or does diabetes medication really give you this much muscle?

>>41999778
Probably, my point stands though that he should drop the super androgenic compound that will fuck with soft tissue injury recovery time and go to a fucking doctor for advice.
>>41999868
Insulin is the single most anabolic compound which you can take. It's also pretty risky to take if you're a retard and you can run the risk of becoming a T2 diabetic if you abuse it, but it gives you a legit anabolic window while working out among many other things.

i wish i could lift every day

is bulgarian light wurth?

>>41999666
>3 dl
>4 bp
>10 sq
must be because im still in my first year

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Is this buttwink? I cant tell.

>>42001011
Looks fine my dude

>>42001084
Are you sure family

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>>42001148
You know what just forget I said anything

back training with a reverse hyper with both roller and strap attachment, and a monolift, a ghr, elitefts power rack with the closely drilled holes, got an olympic bar and bumpers, some grip stuff, atlas stones, a prowler, a sled, a row machine, a treadmill, a bike, a efs lat and seated row, full selection of boards, bands, chains, and some other bobs.

>>42001223
My lower back literally enters flexion at the bottom of the squat tho, should I do the greg memenukols suggestion of goblet squats to fix it

>>42001148
ie I'm sure Dino

>>42001239
p.s. all this shit is from before westside barbell changed their manufacturer... the best of the best equipment. i have 45 days to train before fight camp, ill be doing westside template

>>42001011
its not really butt wink but its still not a perfect squat. your hips should be over your ankles, it wont happen until you start doing maximum weights though. its very hard to do high bar squats beyond novice form like you display without good amount of loading and practice.

basically its fine, dont obsess over it until you start lifting decent weight. always be concious of technique to avoid injury and lift the most weight properly, but with the weights you look like you are doing its counter productive to get too anal

>>41999759
you are retarded. nothing he said sounds anything like a rotator specific injury. i like how you reccomend changing drug regimen like it will matter. without seeing their form and injury in person theres no way to diagnose with what little info they've given

>>42001263
I got to 225 for 5 and now deloaded working my way up since I was getting hip and low back pain usually

>>42001283
well your hips and abdominal muscles arent in flexion. your entire core is weak. its probably both partly technique and strength. you need to be really tight and you clearly arent in that pic. your lower back is holding the weight in flexion and your anterior section isnt flexed tight to your hips.

thats probably not easy to understand but its a simple observation of a common mistake. people will tell you your form is fine but you've realized it isnt once you start getting to proper weight.

>>42001283
>>42001331
anyways maybe do some glute activation combined with stretching your hips.
learn to overhead squat with a broomstick perfectly

back squat is too easy to butcher and still lift the weight. in an ideal world you learn the overhead squat and then front squat and then back squat. theres a reason people go straight to back squat, and its because you can accomodate form problems, until you inevitably get injured.

>>42001283
>>42001331
>>42001348

and also, this brings me to a final point. unless you are actually willing to dedicate yourself to learning proper technique and practicing that with good form every single time you get under the bar, trade the barbell squat for lunges, bulgarian squats, step ups, etc.

theres no point back squatting unless you plan to really master it

>>42001348
Oh boy. I had tried front squat and it was a disaster once i got anywhere near a plate for 3x5 because I was leaned too far over and also no meat of my front delts so it hurts a lot.

>>42001357
I do wish to learn it senpai

>>41996414
>5x1 -> deload and repeat
how much deload?

>>42001380
you answered your form question

if your form falls apart at one plate on the front squat, what do u think is gonna happen with 225lb with a backsquat?

if you fell forward with the front squat, its likely upper back and anterior core weakness. so just like i said, your hips arent flexed tight to your vertical torso. i dont know how to explain it better. you can practice on a foam roller by doing thoracic extensions with your legs pulled up like a squat position. theres plenty of other movements to do to practice that position as well.

i would highly reccomend not worrying about getting back up your back squat weight so quick. i would focus on overhead squat, start with just a stick and then the empty bar which is challenging enough on its own, and use hip stretches and mobility movements to help.

people always reccomend doing other types of squats like goblet squats, lunges, etc. but truthfully you just need to develop bodily awareness and control. stretch alot and learn how to move properly. it takes time and the worst thing you can do is pile on back squat weight. you'll eventually just get to a weight you cant progress past without injuring yourself. some people never really have a problem with this because they focus on other lifts, but if you really want to learn the squat properly, the rough and truth of it is what i've said. it takes a lot of effort.

>>42001476
>>42001357

and the last thing is you really need to squat like your life depends on it. back squat with a barbell, especially highbar, isnt something you can just casually do right. everything needs to be so god damn tight. with practice you can achieve great lifts all the time but you need to be willing to really force yourself and push to get to that level. most people wont. thats why you see the really otherwise advanced and developed guy at the gym who still cant do a proper highbar olympic squat. it is really fucking rare to see someone squat with near perfect technique. there isnt much room for error once you start getting up high in weights.

u can do all the stretches and mobility and practice in the world but when you get under that bar you really realy really need to want to do it right to be able to do it right.

>>42001476
and also, if your back and hips hurt from back squatting maybe try to get good at unilateral movements while you take a break. bulgarian split squat with dumbells, and then with barbell in highbar position, and then even with overhead barbell position, are really good technical lifts that allow you to progress in technique in a way that might make more sense to you right now.

>>42001476
>>42001499
>>42001520
Okay thank you I will start working on it

Just feels bad to be having to do all these assistance exercises instead of actually getting my lifts up like all the normal boys...

can one really call it their 'love life' if it only consists of sex and no love

>>42001578
i call it a love live even when there's no love, no sex and it's dead

>>42001578
All love is initially based on sexual attraction, you can't romantically love someone you don't want to fuck

>>41999377
That's an amazing milestone anon! I feel so happy for you!

>that guy who doesnt put powerlifting on his resume as a interest
are any of you even real powerlifting cunts?

>>42002318
>So, it says here that your only interest is powerlifting. I think you mean weightlifting, anon
>"No, you see, powerlifting is an entirely dofferent spo--
>Mhm, I see, I see. So, any other activities that show your teamwork and leadership capabilities?
>"No, you didn't let me--
>I see. Thank you mr. Anon, we'll be in touch

>>41991019
Belt is sketchy, might want to fix that before you have a blowout

>>41999508
ive had it for 3 weeks now, figured it will go away by itself but it seems to stick

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>>41993370
do something auto regulated

>pic related
just an example
Ignore the GPP days, you probably get enough of that from military.
Don't ignore upper body pulls though.

>>42002623
Not the one you replied to, but what autism is this holy shit

>>42002692
search "fatigue percents revisited" on rts forum

>>42002623
>>42002692
>>42002718
even after reading PTW multiple times i still havent understood jack shit of how weights are supposed to change according to fatigue%s, load drops, repeats.

also, how can one possibly measure his own fatigue by percentage?
plus, to me all sets of anything feel like RPE10.

>>42002718
I was mostly referring to how much emphasis is given to non competition lifts. Are paused, close grip, incline, deficit and other variations really that much more important than the actual lift?
Also, did search. The fatigue method is good and all but seems very heavily influenced by rest length

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>>42002728
Simple, use pic related for repeat and rep drop

Load drop
>work up to a top set of the required reps at the required RPE
>take weight off the bar equal to the desired fatigue percent, eg 5%. will now be a lower RPE
>keep doing sets of the required reps until the required RPE once again.

Repeat
>work up to a set of the required number of sets at the required RPE.
>eg: 6 @RPE8 5% fatigue
>using pic related that gives a percent of 78.6%
>78.6 + 5 = 83.6%
>it repeat, so same number of reps, moving up the column until we find 83.6%
>this gives RPE 10, so keep doing sets of 6 of the same weight until RPE10

Rep drop
>same as repeat but moving left across the table instead of up
>number of reps decreases, RPE stays the same

>>42002751
>rest times
REP7 3min, RPE8 4min, RPE9 5min, RPE10 as long as you need

>variations
Many successful lifters train low variation, many train high variation.
Do what you think will work better for you and what you will enjoy more

How to remove hamstring and lower back doms? My deadlift max is soon and I'm still sore from a few days ago.

Do you guys know if strict curls have any merit for arm size? I can only curl very light to avoid wrist pain but do them very strict with only the elbow moving, I'm not sure if this is good or bad because it's such low weight.

>>42002875
>roam roll legs and hips (not lower back), unless by soon you mean today
>very thorough warm up, doms will disappear

>practise squat setup and form for maximum muscle memory gains
>5 min in
>realise my neighbors can see me squatting with a broom on my back

Bit embarrassed, lads

I'm really strong at pause benching and can handle almost the same weight as tng in most rep schemes. Is there any reason for me to not just pause bench all the time? Don't you technically get more strength and size gains if you can handle close to the same load?

>>42003068
I'm gonna have one later too

I'm bored

I cant fucking get tight when I have to setup with straps REEEEEEE

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>>41990755
Can anyone gimme a quick rundown on Cowboy method???
Ive heard its great but want some advice from plg

Just showed and brushed my teeth, put on some fresh pyjamas and now I'm laying in bed, drinking, and trolling retards online while watching a movie.

God I love Sunday

Just hit 2xbw deadlift for my 95% should I try for more reps next time or increase a little? Idk

Breaking the floor is fucking impossible for me, I thought long femurs and arms meant easy deadlifts? Failed my 3rd rep like 1" off the ground.

>>42004213
>drinking
at 9am???
>movie
What movie

>>42004303
Its later for me
I was watching some crappy movie but I stopped cause it blowed big fat virgin ass

>>42004497
Youre too embarrassed to even say the movie.
SAD

>>42004503
It was the captain underpants movie

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>>42004535

>>42004583
Do you wanna meet up and fuck?
I'm not gay but a cute boy is a cute boy

This princess only accepts 8" cock only!!

>>42004662
I don't fuck people who watch bad movies

>>42004668
Listen here kid I used to lift 2 more pl8s than u in my heyday now I'm just lifting for a tone belly

We can watch whatever you want while I lean in close and kiss your power pecs

squatted 150
pulled 200
pressed 120
@80 at a comp yesterday

feeling good

[spoiler]gf said she doesnt like how traps look and think theyre gross. also said that dmitri klokovs physique is disgusting. her ideal looking bloke is skinny and i am past that point now. am i fucked boys

>>42004683
I unironically want you to watch better movies for your sake not mine. I hope your lfie turns around and you start enjoying better kinos soon lad

>>42004704
Recommend me something good???

>>42004689
Well done mate! Nice lifts!
Fuck the GF, she better get used to it, or fuck off.

Keep on going man!

>>41995195

Go lower and stop looking at yourself in the mirror. It puts your neck in a bad spot and is contributing to your limited depth. You neck and spine need to be on the same plane.

>>42004714
What kind of good?

>>42004754
Well, I'm big on good stuff ya know?

Something good while intoxicated but not too long cause I sober up too quickly

>>42004803
>Something good while intoxicated
So probably a comedy?
Old School is top choice

>>42004836
Alright love you lots laddo
Xxxx

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do you think nick kiger gets pretty-little-white-boy-ed by oak, larry and btc? and do you think larry has autism?

>>41996663
>"off season" work for my upper bod
nice meme

>>41999506
>I don't feel like I'm built for them and struggle with them.
you need to try hard

find the right stance/bar positioning. Ive thought the same thing for a while too until I found it and suddenly they felt great

>>42004918
what makes you think larry has autism?

how do I stop my knees from clicking in the bottom of the squat?
it doesn't hurt or anything but it's worrying

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>>41995195
why are people telling this guy to go lower?
looks good

>>42005894
he has weird facial and body movements and seems a bit awkward in general

>>42005914
>why are people telling this guy to go lower?
Autism

>>42005850
Fuck off, noodle arm

>>42005914
ATG is a meme mate.

Everyone thinks its the only proper way to squat.

It doesn't even fucking tell you to go ATG in Arnie's encyclopedia of modern body building.

>>42006241
ATG is more alpha

>>42005949
i went to high school with an autist. larry isn't autistic, he's just a wee bit sus

>>42006335
autisms a spectrum. hes obviously not pissing himself when kiger doesnt bring him the tendies tier. but he is a bit goofy. he seems cool regardless tho

>>42006218
nice projection

>>42005914
>calves dont even touch hamstrings
>looks good
why are you trying to rob him from quad gains?

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https://www.youtube.com/watch?v=j6UHLw4IrIY&feature=youtu.be

heres squats from today getting ready to do another comp soon

also how my back isnt used to low bar anymore

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SKILLS TEST A WEEK FROM TODAY GET FUCKIN HYPE

>>42006503
WEIGHT INCREASE, REP COUNT RESET, AND CUT A WEEK FROM TOMORROW GET FUCKIN HYPE

What are you going for? 585/375/600?

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>>42006481
>eres squats from today getting ready to do another comp soon

Weightlifting?

>>42006665
no pl i want to compete in both

>>42006680
You staying away from trannies okay?

>>42006665
sauce

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>>42006849
>Megsquats

Muh fuggen dik

do you guys only train your core with compounds like squats diddlys pullups rows and press or do you actually ever do stuff like ab roll, dragonflags etc.? what's even the use of this kinda stuff? to prevent injury?

>>42007120
ab work is only effective if you do it topless with baby oil. otherwise dont bother

>>42006680
Anyone doing Super Total meets around you?

>>42007120
I would do ab wheel if I'm not doing a fuckload of squat and deadlift volume. They hit your core differently than squats and deads do.

>>42007120
I do planks, hanging leg raises, ab wheel rollouts, or some form of crunch at the end of every session. I've noticed a bit of a benefit to all three of my lifts and I look a fair bit better whenever I get decently lean.

>>42006558
>What are you going for?
That's personal.

>>42007120
yeah I do direct ab work but just maybe 1 set after my squats or diddlys

the core is already fatigued after that point so its just additional stimulus

someone post that pic of louie simmons doing math

>>41990755
>let it be known I have a big dick

This is all I want on my gravestone, no name or date or anything else

has anyone here tried bulgarian style? what's it like lifting everyday?

>>42007194
thatd be fun but no sadly

>>42008093
lad just give it a go. its a meme program that no one is going to seriously recommend you do. so if youre going to do it, its going to be out of curiosity, not because its optimal

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>>42007831

>>42008396
gets me everytime. Its accurate on the way he talks for sure

but I dont see anything wrong with his workload calculations

>>42004258
long arms are mechanically advantageous, long legs are not

they just usually come in pairs

but if you see someone with proportionately long as fuck arms and femurs, their conventional usually isn't anything that special because they have about 2 feet of femur in the way when they set up to pull

>>42008436
>but if you see someone with proportionately long as fuck arms and femurs, their conventional usually isn't anything that special because they have about 2 feet of femur in the way when they set up to pull
yeah but those guys usually got the best total

im sitting here at 5'9 with a 6'2 wingspan and 29% femurs. And im a deadliftchad migh break a national record if nothing gets in my way

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>>42008419
It's because it's not made up, it's a direct quote. Can't find it on youtube rn but if you look long enough you'll come across it.

>>42008564
by the way do you know why I cant find a direct vid of louie simmons squatting

guys anyone here ran n-suns 5/3/1?

>C6W

>squat
>dl
>optional 1
>optional 2

I wanna add cleans as optional 1 and clean pulls as optional 2

good idea? I don't know, maybe the pulls could be replaced by something better but idk what

advice?

>>42008598
I'm starting his 4 day template this week. Did upper 1 today as written and it felt pretty good. I'm looking forward to lower 1 tomorrow.
Probably going to change upper 1 to the OHP 1+ day on his 5 day template

>>42008695
why would you need clean pulls if you already do cleans. Would just add unneccesary fatigue tb h

probally better to replace the clean pulls with something that adresses your weakness. for example belt squats if you have weak quds

>>42008759
I thought about front squats first desu but seemed weird since I'd already do back squats

and idk, I like clean pulls I guess

Fuck I'm hung over

also, clean before dl right?

>>42008695
>cleans as optional 1 and clean pulls as optional 2
Weightlifters do cleans and then do squats and deadlifts as accessories because cleans are more technique intensive and should be done when fresh.
I wouldn't do cleans after squats.
I would do clean deadlifts. It's not a clean pull, it's pretty much a conventional (doh hook) deadlift but heels closer and hips start lower, using way more quads
For optional 2, I'd do front squats or SSB squats
But I'm a faggot, what do I know
>>42008759
Or he could do clean pulls which are more sport specific and not cleans...

>>42008695
cleans would be fine, don't know why you would also add clean pulls. like that other anon said, do something to address a weakness.
so weak quads? Do lunges
weak glutes? hip thrusts
etc

>>42008922
no, do your main lifts first

>>42008927
>I wouldn't do cleans after squats.
well I followed TM in the past, always did cleans after high intensity squats kek

>>42008927
>Weightlifters do
Stopped reading there

This is /plg/. Anon is trying to powerlift and thats why your advise is garbage

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thanks lads, I'll figure something out

>tfw I snap and just do pull ups instead of a fourth lower body movement

>>42008927
>Weightlifters do cleans and then do squats and deadlifts as accessories because cleans are more technique intensive

no they do it because in WL the clean is the primary movement and squat is an accessory

>>42008955
Ah lol I ALWAYS hated that about SS/TM
In that case, as the other anon said, do cleans in optional 1 and address weakness in optional 2: RDL if hams, snatch grip DL if grip/traps/lats, snatch grip RDL if both, GM if erectors, high bar/front squats if quads (trust me, both are way different than lowbar, you'll feel it)

>>42009003
yeah, FS was my initial thought because I love them

I saw now on twitter that candito says they are good accessory, so I guess I was just a pussy for thinking it'd be hard after back squats

and cleans feel like cool cardio to me, that's why I like them desu, and because it feels nice pulling myself under the bar when done correctly
they both make me stronger and sweat like a pig, sweat more than on any other exercise for some reason

>>42009042
>I was just a pussy for thinking it'd be hard after back squats
If anything I am the pussy for saying cleans don't go after squats, dw
>>42008964
If you want to be that pedantic, cleans are not sport specific
>>42008999
That does not exclude what I said. All weightlifters squat but almost no powerlifters clean. Gee I wonder why

>>42009092
>but almost no powerlifters clean
because cleans ARE oly specific

you need to clean to jerk

they are just used by a lot of athletes like football players for explosiveness, so you think they are not specific . but they are

>no /owg/ so asking here
>a
Back squat
snatch grip behind-the-neck press
snatch pull/lower body accessory
upper body accessory
>b
front squat
press/CGBP
clean pull/lower body accessory
upper body accessory

alternating 6/week, face pulls every time for dat dere mobility

Would this be good for transitioning to /owg/ Tbh?

>>42009112
>you think they are not specific
They are not PL* specific, my bad
>they are just used by a lot of athletes like football players for explosiveness
Do footballers clean or squat first? I think we both know the answer.

Damn lads my chest has exploded in size and strength recently

Am I finally leaving GDE mode?

Find out next week when I bitch and moan

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Reminder

>>42009345
no it looks awful get a real program

>>42006883
all women are whores

without exception

I swear man

>>42009808
>frowns upon cheating

l m a o

>>42008488
I'm this guy >>42004258
We have pretty much the exact same measurements pretty weird.

Also, I've been doing SGDLs and I don't think its helping off the floor what do? I thought deficit/SGDL is just a matter of choice?
Is there something else or will breaking off the floor always feel fucking impossible for me?

As soon as its 2" off the ground, I can lock it out.

>>42009808
>frowns upon cheating

:thinking:

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>>42009821
>all women are whores
Yes they are. And it's really really fun to be the guy that they act like a whore for.

>>42009986
>everyone who isnt like me is experiencing sour grapes

nice smackhead logic

>>42010191
Your sexual frustration is why you act like such an annoying faggot. Im suprised you haven't joined isis.

>>42009808
Panzer pls respond >>42009345
>>42009818
Why? It's basically bulgarian. Also getting a coach is not possible for me right now, hence no competition movements

>>42010408
>Implying he isn't acting like an annoying faggot for fun
Used to do the same thing desu

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>>42009821

Hey guys

Just a reminder that this behavior is problematic, and that even if Panzer is joking it's not great.

It also betrays limited experience with women when you say shit like this.

Poutine out,
ily all

>>42010537
based cuck poster

>>42010537
>Didn't reply to me with "stop that"
7/10

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Finished testing squat and bench, will probably do deads tonight or tomorrow morning.

Squatted 160kg and 170kg high bar, decided to go for 180kg low bar.,.

All squats were a bit high but whatever.

Bench was alright hit 120kg so reasonably happy.

More or less back to my pre injury strength so pretty happy.

>>42011033
>a bit high
lad.....

>>42011033
>>>>TNG bench
DISAPPOINTED

Good job though Smooth

>>42011068
Yeah i know... my depth has been borderline for the last few months today was a bit worse lol.

Gonna do sheiko when i get back in two weeks. Will make sure i start hitting depth consistently.

>>42011086
Fite me

>>42011033

Depth looks good to me, lad.

>>42011033
130$ sleeves
2 cent belt.

>>42011867
GDE

Anyone here ever taken Cyanidin 3-Glucoside?

>>42011906
Genetic dead end

You'll get to about a 380 Wilks and then stall out

Don't worry I did too

>>42012157
If it makes you feel better normies are super impressed I can squat and deadlift 500lbs so you'll have that going for you

>>42012153

GDE plateau at 350 wilks. It's known.

>>42009358
don't they sometimes train multiple times a day? it wouldn't matter much desu, they could squat in the morning and then clean in the afternoon

>>42009808
>tfw no oly shoes and no platfrom to do oly because i live in a shitty small town with one gym

WILL I EVER MAKE IT

>>42011033
nice calves brah

>>42011033

That actually looks like legal depth, and your belt is shit.

Barley got 5 reps at 82.5% on squat.
End me.

is there a way to browse /plg/ threads archived from the past few days??

>>42013384
desustorage

>>42013384
>>42013390
You are welcome you miseducated fuck

Omfg why haven't I stated revising

Fucked up my squats on c6w day day 8 (80%RM for up to 10 reps) Did the 3rd set of 3 and nearly threw up. KFC is bad lads, never again.

Going to try it again tomorrow without a stomach full of shit food, hopefully I learnt my lesson

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Would any of you PL Bros wanna come and suck my massive hung cock?

I'm a millionaire playboy and I can make it worth your while.

>>42009345
>snatch grip btn press

who the fuck

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Which is better? Weight is in KG.

The int looks like it has hardly any volume compared to high. People have recommended it over C6W but candytoes has more volume.

>>42014142
do 1 cycle of med, if it doesnt work, do high for your second cycle

>>42014120
It's a thing, Google klokov press

>>42013894
If you're interested in that sort of thing, wait until Sean wakes up. He's super gay.

>>42009345
>hurr Bulgarian
>a list of exercises with no programming
>pressing 6x a week
>no OHS or snatch balance anywhere
>press but no push press
>no coach but does pulls 6x a week (they are not a deadlift and are actually important for technique and strengthening the CORRECT positions)

just end yourself
you could atleast do some research into proper programming and also variations you could do without a coach

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OHP IS FUCKING KILLING ME. Should I kill myself?

>>42014249
iktf
my guy is all intermediate and a tiny bit under proficient for all muscle groups/lift except chest and tris (shit bench)
my bench is still novice kill me

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>>42013894
>half squatting 145lbs
That's pathetic, even for a girls

>>42011033
where you the guy who kept getting accused of half repping on the bench

>>42013894

>Doesn't know how to do a fireman's carry
>Doesn't squat to depth
>Doesn't wear appropriate footwear to squat
>Doesn't wear IPF approved singlet with complying t-shirt while squatting

2/10 would not bang

>>42014344
Why yes

>>42009863
I think the difference is how you do the sgdl

you probally bent over more and change the back angle. With a deficit you just get more knee flexion. Keep that in mind next time you do sgdl's

>>42014373
how many times could you rep 100kg on the bench

>>42014380
At this point in time like 7 maybe, not really sure.

I have done it for 13 reps in the past though, back when i benched 135

>>42014389
What happened to lose so much strength??

>>42014394
basically went through about 6 months of either being injured, not training or doing other things. Trying to get back into it now, its going alright.

Touch and go, or paused?

When to do one over the over or should you always do paused?

Recently swapped to TnG, for last 4 months and made solid progress adding 15kg to my bench. But i was wondering if it is worth going to paused all the time for consistency.

>>42014375
So how do they differ in what they improve? I thought they were kinda interchangeable.

>>42014436
tng for volume pause a while before competition to get used to it.

w3d1 of my fist 3xint bench cycle. all my sets were grinders. on the last set of 8 I only got 6. what does this mean? :(

>>42015038
That usually happens on that day.

>>42015066
okay good. I was worried I was a GDE or something for a second there

why do all of you betas worship megsquats? just another whore also she doesn't even have a pretty face?

if you look closely something is really off about her face idk what it is

>>42014562
if your back angle is the same they will do the same thing

Im trying to say that you could change the mechanics on sgdl and thus not make it do the same thing as a deficit does

getting it off the floor is where you use the most quads. so if you are more bent over during a sgdl you make it a more hip dominant movement instead of adding more knee flexion to the movement; which a deficit does

File: Ct8p-6oWgAAkhfF.jpg (145KB, 1200x1200px) Image search: [Google]

145KB, 1200x1200px

>>42015288
Nobody worships her, but I'd fuck her mentally ill balloon knot

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>>42015333
>>42015333
>>42015333

Opinions on super high volume accessory work?

Started doing 30reps on bicep and tricep accessory once a week, as well as a more standard 4x10-12.

>>42015343
if thats your only accessory its pointless tb h

>>42015349
Its just a circuit at end of an upper body day.

I do heavy curls, CGB or pushdowns, OHP, 2 variations of rows and competition bench.

>>42015365
most of the growth will come from the heavy compounds; compounds because these are the heaviest and provide most stimulus

a couple of sets direct work would be a good way to add additional growth, but its useless on its own. That was my point

What colour band for tricep extensions?
How do you make it harder over time?

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>>42015421
>>42015421
>>42015421