/plg/ powerlifting general

>>42025797
I tried, but the setup is so fucking shitty that it doesn't work

I have to drag a bench to the squat rack so that I can do seated OHP and it's almost alwas taken because there's only one there
and what's worse it's not even a power rack

>>42025825
lol then just do standing OHP you dense or something

>>42025835
did you even fucking read my post? the ceiling is too low and I am 6'6'', I can only OHP an empty bar, any plates added hit the ceiling

>>42025801
Equipped lifting is a fucking joke

>>42025849
Calm down. Z press?

>>42025862
no power rack to do it safely

>>42025849
Kneeling ohp? A bit harder to brace but better than seated imo

>>42025801
Anybody actually run Cowboy Method? How is it?

I'm finishing up the Championship program from the same book. Kinda felt like the undulating periodization didn't really do much for me (probably would've been more useful on a cut)

>>42025881
At this point you are bitching like a little girl. Clean the bar and sit down on a bench or ask someone to deadlift it and give it to you on the floor

>>42025926
there are 2 guys in /plg/ who are on it now so expect results in 2 months or so

Where are /plg/ people from?

>>42026194
spen

>>42026194
Hellas

>>42026194
Flanders

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Just posting a thick power-slut to keep panzer away.

>>42026354
Oh my

>>42026354
UNF

I've been doing TM for a month now, got 10kg on my squat, 15 on my deadlift and about 5 on bench
but
>last week I grinded out a 127,5 kg 5 rep max for squats
>this week I barely got 3 with 130
>same with bench, I did 95 last week and could only get 3 on 97,5
Is this normal? According to symmetricstrength both of them are weaker sets

My bench should be so much stronger.
I recorded it and my form is pretty damn good
I subconsciously perfected flaring my elbows too

I must just have too little muscle :c

>>42026426
Read the book, consult the TM help chart.

Sorry for the short answer but I've typed out this shit at least 20 times in long paragraphs throughout my years of browsing /plg/. Maybe one of the newer trips is still willing to explain to you the relation between VD and ID. Or you can just read Lascek's writings on TM and not have to ask anyone how to problem solve because you'll finally understand how the program functions in the first place.

>>42026426
Texas method lasted me 4,5 months before I failed a set of squat. Bench only for 2 increases before I failed a set. I just repeated those failed sets the next bench week and got them then.

>>42026194
s*rb

>>42026426
seriously read the book, a lof of great info on there theres a whole chapter dedicated to TM

>>42026476
>>42026700
the book is "Practical Programming for Strength Training" right

not him btw

>>42026735
I prefer Justin Lascek's "The Texas Method (part 1)". At least for running TM. Rippetoe's PPST is more useful in general though.

How can I improve my arch?

This is my maximum arch I can seem to physically do

>>42026983
>get feet towards more back than usual
>grab the bar
>pull yourself up towards it
>get your shoulders down and back
>get down on the bench

>>42027011
get feet more backwards*

>>42026983
increase thoracic mobillity

>>42027011
That is actually exactly how I set up

One thing though, my knees always seem to cave inwards. Any thoughts on correcting this? I point my heels as outwards as possible for reference.

>>42027026
how?

>>42027037
google how to increase thoracic mobillity

>>42027058
Bit of a waste of time m8, innit? I get a shopping list of stretches and no real guidance to thorac mobility related to bench pressing.
A little more helpful if you had experience and could share what worked for you.

>>42027037
do you breathe in very deep and focus on bringing your chest towards the bar? can you drag your feet backwards more ?

>how?
foam roller ;^)

>>42027094
Gain control over your spine. Once you can focus on arching your upper and lower back seperately, spend a lot of time trying to arch your upper back. Use objects e.g. propping something under your upper back while lying on the floor, or lie across a bench perpendicularly and use the bench to hinge your upper back around. Scoot up/down to target different areas.
While doing any of this, make sure you're stretching the upper back and not overcompensating poor mobility by rotating your pelvis.

>>42027094
i dont know any because ive been pretty mobile from the start but I do know that stretching the lats mainly will help

>>42027114
Is this part of the thing where you pin your shoulders back down while holding the bar?
I think I do it subconsciously but now I'm not too sure.

As for feet I don't think I could bring them much further back and have my ass on the bench, they are around the hips I believe.

>>42027135
Awesome, thank you, will do.

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posting thicc strongman to keep the autistic wlers and plers away

Reminder that lifting with friends > lifting alone

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>>42027193

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Opinions?
http://www.roguefitness.com/rogue-echo-lifting-belt

>>42027244
this is the exact opposite of true

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back to gym in a couple weeks after a 3 month hiatus.

190lbs
previous maxes
squat 385
bench 290
deadlift 435

was running GZCL. should i go back to that?

also where are the trips?

>>42026476
>>42026426
i think they're referring to this chart.

in your case, if this chart is right, both your squat and bench VDs are too little volume and need more volume to drive up the ID.

otherwise, you'd need to change the rep pattern of ID to 2 triples, 3 doubles, 5 singles etc., i guess every two or so weeks.

what i don't understand tho is - how do you go back to 1 set of 5 after you've gone down to 5 singles?

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>>42027280

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>>42027310
sorry forgot to post pic related

>>42027320
funny thing from this chart is how do you define easy/medium/hard/very hard?

hope some RPE or other explanation was given, like for ex. Hard = grind; very hard = missed reps etc.

>>42027310
No, you keep pushing the ID with each rep scheme until you can't.

>I don't understand
Deload to around where your last 5 RM was, maybe a bit lighter

>>42027310
Start again with the same weight you failed when you get back to 1x5

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>>42027313
F

>>42027310
>how do you go back to 1 set of 5 after you've gone down to 5 singles?
it says in the book that you taper and go for a new max and start over with 1x5

>>42027162
well, yeah, that, but also focus on the chest as well, take a deep breath and try expanding your chest as much as you can
imagine a hand on it and try pushing it up with your sternum while keeping your shoulders locked and your back on the bench

arching more will help bring your chest towards the bar more as well, so focus that daily
do starting stretching every day, even when not lifting, and maybe some yoga or whatnot for your upper body/spine (trust me it's not a meme)

alright, the feet are good then

>>42027335
hard= RPE ~8
very hard= RPE ~10

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>>42027354
>F

no need for f. bennis back bby! hes going to btfo everyone in september at the DL championship

>>42027359
>you taper and go for a new max
guess that in practice means what others said: change reps scheme.

>>42027342
>No, you keep pushing the ID with each rep scheme until you can't.

so when is the actual time to add volume to VD?

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>>42027193

>>42027413
>so when is the actual time to add volume to VD?
when you asses that the 5x5 isnt providing enough stimulus for you to progress on ID

you could add a set or two at the same weight or drop the weight and do higher reps

dude just read the book im just citing whats in there

>>42027433
then is it normal that >>42026426 already has these issues after only 1 month of TM?

>>42027449
if I was that guy I would definitely add volume

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>>42025851

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>>42027432

cutting, my conventional deadlift has dropped about 30lbs or more but my sumo feels better than ever and might actually be passing my conventional (5 years pulling conventional, 2 months pulling sumo)

considering switching styles, benefits of going full sumo meme?

>>42027509
rude

>>42027538
Trip on Panzer

>>42027514
I dont really understand why you goofballs go sumo without even training for a meet

you have to understand that sumo trains LESS due back angle and ROM. Why would you want to train less. Train is the keyword here

Actually I know the answer; ego
>inb4 you should practice it anyway or w/e
the movement is so simplistic that you could slowly switch to it when training for a meet within 2-3 weeks

@42027550
0/10 bait

>>42027550
you're pretty wrong on most of these points, though

sumo trains less lower back but involves more knee extension, and most people can generally handle more volume with sumo

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>only hit 190 for 2

SKREEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>42027549
its the oddest thing I cant use my regular browser anymore I have to use an incognito window because for some reason my regular tabs wont update the catalog on any board

its bizarre

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>>42027514

>>42027562
I knew you would be the first one to respond since youre pro cutting rom when training

>>42027569
>he thinks the lack of back involvement is compesated by a slight increase in knee flexion
lmao, youre just looking for confirmation bias right now

you can handle more volume because the back angle is less taxing on your spine. the range of motion is cut so much you train waaaaay less

A lot of the pro's do actually this. Off season they do the most ROM possible and when they train for a meet they slowly cut ROM until the're at their competition stance/grip w/e. But hey dont listen to me just do sumo because you like egolifting

>>42027562
>a guy named Fat Retard thinks its a good idea to cut rom when training
pottery

@42027606
Sumo is also a more technical lift that requires more practice than conventional. You can't just switch two weeks out lmao.

>>42027606
what's your best conventional? if it's not as good as mine your opinion is worthless to me

>>42027617
oh yeah sure just like max grip on the bench requires more technique than a medium or clsoe grip right. Ur a retard like your name says stop posting

>the ''sport'' of pl
>technical
lmaoo

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there is bacon stuck in my teeth and I dont want to get up from my desk to go floss

help

@42027628
0/10

>>42027642
use your fingers and pick it out

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>training sumo with a flat back and technique

>ow my back on conventional
>switch to sumo
>back is practically vertical
>ow my back on sumo

:( I say we just ban DL t b h

>>42027550
I use sumo, even for SLDLs (very narrow sumo), because I can't get a flat back conventional.
I would rather train a shorter ROM safely than round back conventionals with a longer ROM.

>>42027642
>eating corpses
go choke on a dick faggot

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>>42027642
>>>/out/

>>42027784
don't use the best board's name in vain

>>42026194
deutschland

>>42027805
He needs to go outside.

Pasty autistic virgin, he is.

so as I get more and more fatigued on rep sets my conventional deadlift becomes a 2 step motion. it looks a bit like a bendaroo bar belkin sumo pull, my knees lock out quite soon and then the lockout follows slowly and is pretty hard considering I pull with a straight back (well maybe not bodorio tier straight but definitely not a rounded pull even by plg standards). I dont know if this occurs with 1rms too because I haven't tested it in quite some time.
So what do you think about it? JP Cauchi says its a good thing, but most conventional pullers seem to lock out their knees simultaniously with their hips.

Every year I rate the current trips out of 10
Here's my 2017 rating

Isley - 3/10
Boring, too nerdy, not weeby enough, his lifts stopped impressing me when they're the same year after year.

Mystery anon - 6/10
Kinda autismo but I guess I don't mind

Underscore - 8/10
Would be higher if he contributed more to wasteland plg
Otherwise a cool dude I guess

Boardshorts - 1 and 10/10
I love and hate this dude
I wish he'd die but also live a long healthy life

Fat retard - 5/10
He's a nice dude, but horribly let down by the way he presents himself sometimes.
Feels too much like speaking to trappy ??

Panzer - 2/10
Not as funny as Sean

Sean - 10/10
I don't like him but this general would have died years ago if it wasn't for him

Bodorio - 9/10
I never felt like I got to know him well enough. Kinda sad really.

Garagebro - 9/10
Haven't seen him in a while, likely "left" again hasn't he?

Norsefat - 8/10
Whiny, bitchy, little love of my life

>>42028047
isley is literally the only entertaining trip with an actual distinguishable personality that posts frequently.

>>42028090
In the past, sure, recently? No.

>>42028047
>Way he presents himself
Examples?

>>42028114
Have a look at thus post here
>>42028114

You present yourself as upset about my meaningless comment.
Almost like you have a bit of a temper, like Kermit or trappy ya know?

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>>42028114

>>42025851
Sure it is

But those sized down knee sleeves and double crotched singlet is totally legit :^)

>>42028090
T. Isley

Supermang pls comeback

>>42028131
>Upset
I'm not, I'm genuinely curious. I used to have a really bad temper but it disappeared almost 3 years ago.

>>42028133
YOU KNOW YOU LOVE MY TITTIES

>>42028090
:)

>>42028047
>his lifts stopped impressing me when they're the same year after year
That's so untrue :(

I've gained 20kg on each lift in the last four years

>>42028179
20kg doesn't interest me
Joffrey adding 200 wilks in a month interests me

>>42027573
pls be squats in kg

>>42028322
It unironically is

>>42028193
uguu

>>42028193
Too bad he hit the wall and burned out

>>42028044
pls help lads

>>42028325
fuck

>>42028350
He's e statting

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Hnngnnngngngnng.

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Happy Independence Day, for those of you that live in the best country in the world.

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>benching with MA today on the nice bench
>thicc PL girl comes up and asks if she can have the bench when we're done
>I didn't hear her so I said "What?"
>She looks at me and says, "I want you to give it to me"
>O-okay

>>42027244
This

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Also the inflateko is starting to make my arms pretty tired. Bench still looking decent though.

92% double from today

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>>42028556
>ywn be this much of a chad

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>>42028556
Should have asked for a spot from her, then stared at her vagina.

>>42028596
>sink and butt hump
0/10

>>42028615
She has that disgusting whore

Every germanic girl have it

>>42028616
>youre just jealous because no thicc PL girl wants you to butt hump her sink hole

>>42028630
Trip on, Panzer

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>>42028615

Is this the singer from the band Dream Theater ?

>boom

>>42028596
Holy shit we have the exact same form...
Only think I don't do is sink... Hmmm

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>>42028556

>comes back to us later
>asks how much longer we'll be
>Alex says he has two doubles left
>I tell her he can do them as a set of 4
>her laughter fills the gym

Let's write a letter to bodorio one word at a time

Dear Fillip,

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>>42028735
You know what you guys have to do.

Time to spitroast and american powerlifter thicc slam-piggie.

>>42028751
Friend

>>42028768
please

>>42028787
bully

>>42028789
Joe

>>42028803
and

>>42028834
bash

>>42028846
bellas

>>42028851
head

>>42028859
REEEEEEEEEEEEEEEEEEE

>>42028859
like

>>42028873
a

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looks like tom martin tore his bicep attempting 412.5kg dead in comp

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Why aren't you outside, blowing shit up with fireworks, grilling up some meat, and fondling some thicc american ass and titties today, /plg/?

>>42028943
because bonfire night is in november???

>>42028943
I come from the only country that doesn't need an independence day :^)

Got a push up competition coming up and I need advice on the best form for the most number of push ups

I heard doing close and wide grips helps?

>>42028762
Nah, I'm sure she's just kidding around. Plus she knows I have a gf and I'm not one to cheat.

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Ive got my first ever meet in September. My last tested 1rm are 511lb for deadlift 360 for squat and 230 for bench I'm looking to add about 15 pounds for bench and deadlift but get my squat up to 405.

Is it possible? Any tips for my first meet?

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>>42029035
Girls don't joke. Humor is above them. She wants the d.

>>42029080
Ill be competing in the 75kg class btw

>>42029080
when are those maxes from? Id say you could probably hit 405 if you try really hard

>>42028919
sauce?

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Got real coach, working on tight places, turns out my bench sucks beacuse uber tight shoulders and wrist which causes me go elbows in front of bar, imrpoved greatly squat form in one session, working on deadlift and things that are tight in my body

feels good when real coaching which means not hehe do this and that but he really works on me, calves and shoulders mobility session felt like tortures

>>42029099
how old is she,she looks atleast 40

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Help me summon Benchbro

Is 5/3/1 retarded?

>>42029452
The progression scheme on 5/3/1 is fine, it's just linear periodization in waves. The original template is kind of suboptimal though.

>>42029452
the original iteration, yes, the new ones, maybe not

there are so many 5/3/1 templates and reconfigurations that 5/3/1 really isn't a single routine anymore, but i think the core engine of the program is still shitty

i would never elect to do one AMRAP set when i could have done multiple sets for more volume for the same amount of fatigue generated

Failed week 1 of C6W yet i hit 3 reps on the 1 week.

Its getting to the point where its to difficult to complete a workout, due to the extremely high lower body days.

I want to change up the lower body days for something more manageable, i can hardly DL after doing heavy squats and when its telling me to do 200kg DL for 2x6 after doing 160kg 4x6 on squat it feels like a one way ticket to snap city.

Any advice on a new routine?

>>42029625
get adjusted to doing more volume and stop being a fucking pussy

Hey guys. Anyone have that louis simmons exploding brain meme? I saw it in the OP a little while ago and never saved it

>>42029625
speaking of c6w. is it even worth it to jump into that program if i'm already in a heavy deficit and at the tail end of my cut?
174lbs @ 15%, goal is 10% but idk how low i'm going to have to go for that after water/lbm loss is accounted for.

>>42029702
ITS HARD REEEEEEE

I seem to be hit and miss, last cycle i hit 155kg for 1 set of 9 on squat, but this cycle i failed on my 4th set and only hit 4 reps. Then DL was a mess where it felt like my back was gonna cave.

My lower back fatigues when i do lots of sets heavy, the routine says i should lower the weight now but not sure what to do.

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Stay gone panzer

>>42029284

METAL SPORT facebook page has a stream
About 2hrs 34m in

Looks like a bad tear

>>42029820
so lower the weight

>>42030038

But thats like 5 weeks no progress :(

>>42029200
Max for dead and squat is from around 10 weeks ago, bench from about 4 weeks ago. I'm running smolov jr with squat and bench right now

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Do I need to row if I do power cleans

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how do I improve my chin-ups?
I do a bunch of sets, but they neber increase.

>>42028047
This is a good post

>>42028090
Uh heck off?!

>>42030621
Start from dead hangs. More frequency. Lose weight.

>>42030674
I do all that, srs...
I can do less reps now at 200lbs than I could at 217lbs

>>42030695
Do curls and barbell rows. Use accomodating bands to do high reps

>>42030709
Bands, I forgot they existed!

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rate squat form

>>42030859

oh shit wrong post

COMPROMITATION

>>42030859
Having a wank to the cutie with the ponytail at the beginning

>>42030621
by doing chin ups more

Is hanging good way to train grip? Atm I can't hold my deadlifts after warm up sets because my grip strength sucks big time.

>>42029428
its because of the steroids she did for a contest once

>>42030859
>weight on heels
>divebomb
>buttwink all over
horrible

>>42031519
its decent, whats way better is climbing side to side on the pullup bar instead of hanging still in the same position

This would kinda simulate climbing depending on the time under tension. Climbers have insane gripstrength dude

>>42031519
farmers walks

>>42031626
Can't do with big enough weight in my gym.

>>42031519
Can work, also lots of heavy rows and vertical pulls, holding your last deadlift rep for as long as you can, double overhanding as many reps as you can also helps a bunch (IME)

>>42031519
Ive found that wearing straps increases rip strength almost immediately

>>42031680
Yes I wear straps on my work sets because my grip strength is shit.

Someone upload or describe cowboy method, sounds fun

>>42031802
powerliftinggeneral.com , it's a TM variant made by CWS

>>42031813
Do NOT clcik that link , nod32 detected a malicious trojan horse

Cum Willy Semen
>>42031813

>>42030621
Do ladders, never to failure

>>42031838
>>42031838
Real mature BRadley

>>42030621
chinup expert here tell me how many you can do in one row

>>42031855
maybe 3 or 5

>>42031861
So im gonna say you can do 4

Start doing 6x2. Next workout do 8x2. After that do 5x3. Then do 7x3. After that do 5x4. Then do 3x5. Then do 5x5. Then do 4x6. Then do 6x6. Your probally be able to do 3x10 at this point

I have a lot of experience with getting newbs from 1 pullup or whatever to 10 real fast. It might go faster then what I wrote down though but its there just in case

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>>42031852
Coming from the basement dweller who posts his norman khans every day

>>42031942
>Coming from the basement dwelle
projection

>>42031933
Screenshotted. Will do, many thanks man.
I should get there fast, I could 12 at 217lbs. Haven't done many chins during this cut and now I can do like 5 on a good day...

>>42031949
Post picture again of your poverty rental

>>42028596
can someone close to him tell MA to build a little less caloric momentum? It's getting unsightly

>>42031991
what are you even talking about

>>42028943
because I'm in traffic on the interstate and eugene is full of thinn track qts

>>42026354
female powerlifting is hilarious because the sport is so new and the competitons have so little turn out literlaly anyone showing up gets a 1st place

this in turn makes it to go their head while they also whore themselves on social media

meg squats just learned a few months ago what a hip hinge in a deadlift was and shes been shilling training and coaching for over a year

the irony is thicc

>>42031813
First sentence and CWS is already talking about food

>>42031933
Thanks man, single split 3x week mon, wed, fri

I'm thinking about doing chinups on wednesday is it enough?

>>42031933
How should I go If I can do 6 pull ups? 6x3 and so on?

I wonder how long it will take until I can get strong or even pull a decent amount. Feels fucking depressing whenever I see people my age or younger pulling way more than I do.

>20 77kg bw 170kg dl

>>42032215
Give it another year or two, and assuming you stay relatively injury free and have decent progress (and eat you fucking twinkshit), you should be moderately ok.

>>42024482

It's all relative. Relative to most other powerlifting feds, the IPF has its shit together. Relative to most actual sporting leagues/federations/associations, the IPF is a farce. One very slight step above FIFA.

>>42024488

That's weird. I got my email conformation shortly after placing my order. Then the belt about 8 goddamn weeks later. Solid belt though.

>>42032215

Unless you are 5'4'', you need to gain weight for ideal strength gainz.

I'll do the CWS memeboy method for bench, see you in 10 weeks friends

Bigger leaner stronger is great it shows form pictures, diet, and reps 3x5

>>42026354

MY STRONG STRONG BONER.

Why are decent oly lifters better than most good PLs at powerlifting?

I've seen this a lot

>>42032371
Aren't you 5'4 Rafael?

>>42032242
>>42032371
I'm gaining weight like 0.5 or 1lb/ week but it seems so slow. Optimal weight for 5'9/5'10 without being a fat fuck?

>>42032562
Perfect, don't go faster desu

>>42032562

Well, I'm 5'10'', nearly 240 lbs, and kind of a fat fuck.

If you have any inclination to compete, you might shoot for the 83 kg class in the short term. Which means you'd likely weigh 195ish lbs before cutting down to 183 lbs for a meet. Long term, I guarantee you that you'd be best in the 93 kg class, if not he 105 kg class like my fat ass.

If you don't care about competing, take the GOMAD pill and see how deep your belly button can get.

>>42032605
>We're less than 15 lbs apart at one inch difference in height
What the fuck

>>42032605
>Well, I'm 5'10'',
um no RAfael last time I checked you were sub 5'5 height at 90lbs

>>42032641

Yeah, but they I transitioned into a man.

>>42032641
Will you please stop talking it's embarrassing

You send your pictures of your dick to a fake tranny and you're from a country that is literally cucked. You're ruining my fourth of July buzz

>>42032685
>alking it's embarrassing
thats isley
>You send your pictures of your dick to a fake tranny
that was isley
>d you're from a country that is literally cucked

thats the UK (country isley lives in(

>You're ruining my fourth of July buzz

you're on 4chan during the fourth of july, you're a loser lol

>>42032699
Projection

>>42032699
>you're on 4chan during the fourth of july, you're a loser lol
You're on 4chan way too much and brag about it

SAD.

Why can I squat 152.5kg X 5 but only deadlift 120kg X 5? Yes, I squat hips below knees.

what program would you guys do if you did bench only?

>>42032722
Stating facts, 4th of July isnt a holday here

>>42032734
says the loser spending his 4th of July talking to an individual who is far greater than he will EVER amount to
>>42032738
PH3 bench component

>>42032736
because youve been lifting for less than 3 weeks

>>42032769
I've been lifting for 2 years, but haven't been able to increase my deadlift in ages, it's like my noob gains ran out in one month

>>42032751
I partied last night, and enjoyed the day off, brainlet

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>>42032790
pic related
>>42032791
>you're killing my 4th of July buzz

did you or did you not JUST say this? you fucking BRAINLET

refer to picture related for my face when

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Me over at mystery anons house rn

>>42032661

*then

Then I transitioned into a man

>>42031519
Suicide is never the answer.

>>42032828
Literally everything about this picture is disturbing.

>>42032066
but anon, megsquats does sumo deadlifts. she barely hip hinges at all. It's basically a squat

fucking trip every time I post in the incognito window

>>42033714
Kys lol

>Slipped and fell directly on my kneecap today
>Can't do any movement without pain

If this screws up my training I'm going to be pissed

>>42032344
>I got my email conformation shortly after placing my order.
only got my paypal invoice confirmation that payment was through and recap of the order.
nothing from the company itself.

>>42029782
also interested
Anyone have experience with running c6w on a cut?

does anyone have the texas method advanced book by Lascek in pdf to share?

Lost interest in video games and stopped playing them
Stopped browsing 4chan almost completely <1hr a week
Work taking up most of my time
Go out on weekends with girlfriend
Starting university in a month
I don't take powerlifting autistically serious anymore. I just go to the gym get a good workout in and go home. Don't follow a program or use wraps/belt/sleeves anymore.

Is this what growing up is like? because I'm pretty happy most of the time now.

Hey. First time poster on /plg/ here. What are the normal stats for someone who's been lifting for a year and a bit?

My current stats are 4.75/4/2.5/1.5 all 1RM. Basically my grandfather was a power lifter and I want to follow in his footsteps.

>>42035803
I think those are pretty good numbers, but I'm not sure.

>>42035097
its available on the plg drive dude

>>42036258
shit i cant see it

>>42036277
look harder I got it from there

Programming Question:

Doing 3-day TM but replaced the pressing movements with Nuckols' 3x bench for bench specialization.

Should I still put 1x of OHP somewhere or completely drop it?
If the former, where should I put it? And before or after the bench session? I'm unsure cause putting it before will affect the bench performance and after it may be too tiring to press too.

are rack pulls a good accessory for dl/squat days on c6w?

>>42036286
only add before if youre going to do OHP in the morning and bench in the evening, otherwise after

>>42036338
does it make sense to do it completely on another day? like just going to the gym for a bunch of sets of OHP?

>>42035803
http://symmetricstrength.com/

Squishing out a smelly Norman khan right now

ITT: 3 things we like and 1 criticism we have

I like:
>his funny jokes!
>that's always there :)
>his contributions to this general

I dislike:
>Norman Kahn posting

https://www.youtube.com/watch?v=czLYl4fM8yk

Triples and doubles for front squats and OHP 6x8 today lads. Hope everyone is having a fun, productive off season.

>>42035618
>Don't follow a program or use wraps/belt/sleeves anymore

Dumb. Why not train with some kind of structure? I'm busy, I have a job and a gf, I'm lifting for probably only four hours a week now but I still have structure and use a belt.

>>42036286
You could do it on Wednesdays, you could drop it and not see much downside.

The crazy thing that didnt' occur to me after reading PP3rd but it did while reading Justin Lascek was that the VD on TM doesnt need to increase every week as ID, and it can even oscillate and get as low as 80% of ID weight.

While that's surely interesting and sounds more efficient, I wonder how does one figure the case where the Volume of VD is instead too low to drive the ID up?
It's confusing because if ID fails, it's either because volume on VD is too low or too high!!

>>42036279
yup i found it eventually on dropbox. thanks.

>>42037489
>you could drop it and not see much downside.
Guess the downside is mostly shoulder / rotator cuff health, and the fact that you can't flaunt your OHP stats.

>>42037959
cringe

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>>42037959
Maybe if we didn't blow so much money on useless shit like extremely high military spending, we wouldn't need to raise taxes so much.

Also your opinions are bad.

Lads I have an 8x6

I just realised omfg

At 165lbs, I got to 255 box squats in 5 months (never squatting seriously before so pretty much from zero), but now I can't keep adding weight every other day. I want to switch to Texas but I don't know how to transition to regular squats, any tips? I know that I should be able to squat close to 315 but I don't know if I should do one squatting week with the program I'm on right now (Alpha destiny's hybrid) or just start with a comfortable weight in squats and build from there. Any suggestions?

>>42038284
which Sheiko template has 8 sets of 6?

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>>42038245
>extremely high
>only 3% of GDP
>while being the world super power

:thinking:


and either way how do you respond to the price/supply side problems

hmmmmmmmmmmmmmmmmmmmmm

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>>42037959
Bad quiz tbH.
Decent bait tho. It's so stupid I can't make a coherent rebuttal.

>>42038331
god that's the gayest fucking result I have ever seen

>>42038245
this is also homosexual twink tier

the green zone is literally

duuuuuuuuuuuuuuuuuuuuuude I'm smoking weed out of my tranny gf(male)'s asshole while spending my government welfare money on dildos


duuuuuuuuuuuuuuuuuuuuuuuuude

>>42038288
>alpha destiny's hybrid
stopped reading there

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>>42038367
SHOO SHOO

>>42038367
>, because...

>>42038367
>duuuuuuuuuuuuuuuuuuuuuude I'm smoking weed out of my tranny gf(male)'s asshole while spending my government welfare money on dildos
>he thinks this is bad

never gonna make it

>>42038367
go back to your containment board, kthx.

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>>42038367
>mfw your personality type is literally just the beta version of mine

>>42038486
try the woke version of yours who finds normie scum disgusting

>>42038480
"no"

>>42038463
see the way I described twink alex's thing

it literally yours except yours is more intense

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>>42038495
SHOOOOOOOOOOOOOO

Before I ask you to fuck me and you drop your spaghetti so hard that you have to come to plg to talk politics.

>>42038392
say what you want, I've made hella muscle and strenght gains.

>>42038521
>I should be able to squat close to 315
>close to 315
>hella muscle and strength gains
????

>>42025801
>Cowboy Method
>no calf raises

>>42038547
315lbs at 165lbs bw is past intermediate strength level. And it only took 5 months so is pretty good to me. If you are a fatass that's not my problem, I'm lean and healthy

http://strengthlevel.com/strength-standards/squat/lb

https://symmetricstrength.com/standards#/165/lb/male/21

>>42038579
>posts something that says my squat is advanced
Lad..

>>42038571
kek

>>42038579
Those strength standards are pretty poor, maybe OK for the casual gym go-er but woeful for PL.

https://www.instagram.com/p/BWGbxVxBMrC/?taken-by=daniellamelo

If you want to start TM you do 5x5 VD squats at like 80% of your 3x5 and do your first ID 1x5 with your 3x5 weight. Think that's what Lascek recommends in his books.

i get knee pain but after i foam roll it good it goes away

coach at oly gym says my form is looking good getting better each time

continue to foam roll + stretch or what guys

>>42038605
Symmetric strength puts more categories, it's all about the weight. Is easy to have a 315lbs squat if you are 200lbs yourself. 315lbs for a skinny guy like myself is pretty good, and I'm not even a powerlifter nor aim to be one. If I bulked to 185 or 190 I could get 405 in the next year easily. It's not magic either, every novice program tells you that you get to intermediate in 6 to 8 months so.

>>42027936
Welche Stadt?

>>42038721
315 squat is not good unless you're a girl. You're using low standards.

>if I bulked to 185 I could get 405 in the next year easily
Then do it. It's been about a year since I hit 3pl8 squat for the first time at 170 lbs and now I'm 180-181 and could probably hit about 400 if I maxed. My squat is still laughably bad, and I don't think anyone who is serious about lifting would call it advanced.

>>42038605
Looks fairly accurate desu

>>42038768
not laughably bad at all

it took me 5 years to squat 445, and i weighed like 245, all I did was squat-heavy rippetoe programming and then memeko

now that's the power of GDE squatlet

>>42038712
>continue to foam roll + stretch or what guys
And the alternative is???

Stop being a pussy. You're trying to make us your mommy and say "take a week off sweetie here are some tendies"

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>>42038679
>comparing some gde intermediate male anon to a world record holding talentstacy

never change plg

>>42038495
But that doesn't fit my views at all.
Drug abuse -> drug rehabilitation, not prison.
Transsexuals -> people are male or female as far as I am concerned, but I have avoided reading into anything about this because it seems like it's all politics and comparisons of humans with frogs of 16 sexes or whatever. I guess I'm labeled liberal because I want individual rights (e.g. healthcare and education) and personal freedom.
Welfare -> shirkers get sickles. Spending money on making good programs for introducing or reintroducing welfare recipients to work is essential.

>>42038768
Quit being a self-hating jew.

Anything over a 315 squat (to depth) is officially try-hard status.

>>42038789
5 years Wtf, slightly less than 2 for me at a little more than half the bw.

>>42038768
Dude, I told you I'm not even a powerlifter, and you've been on fit for too long if you think 315x5 is a girl standard after I've started to squat 5 months ago, wtf is that reasoning. 405x5 in Squats are surely advanced. You can get to it after 2 solid years of dedicating to strength, no doubt, but that doesn't mean that you are not advanced. You can get to your genetic max relaively quickly if you know perfectly what to do, but after that there's not much more to do so, why rush it.

>>42038823
like i said, squatlet

i trained hard as fuck but squats just never really progressed once i hit like ~400, those last 40lbs were gained over like 3 years and a lot of weight gain

>>42038873
>I've been lifting 5 months
>let me tell you about long term progress and goals
Also I mean 400x1, not a set of 5. I do agree 315x5 is definitely intermediate at your bodyweight, but that is very different than 315x1.

>>42038873
>Been on fit too long
The vast majority of fit can't even squat 315. It's still garbage though for basically anyone that does strength training, because it's easy as shit to hit.

>>42038873
You hold yourself to an appallingly low standard.

>>42038911
Powerlifting standards =/= fitness standards

There is nothing fit about taking powerlifting really serious.

>>42038819
>drug rehibilitation
>not just terrorizing people until only the idiots of society still do drugs

lmfao

if the punishment for 1g of weed in your pocket was to have you and your immediate family crucified, noone but pure idiots would do it

>personal freedom

this is just an excuse for a culture to be non-homogeneous

an ideal state is culturally uniform, "freedom" is overrated in the sense that you only cry for freedom when the government isn't on your side, so instead why wouldn't you just want the government to be on your side

>education and healthcare are "rights"

something something supply demand curve something something supply side problems something something devaluing degrees something something trade schools something something dead weight economic drag something something remove the minimum wage

>spending money to do something the market already does

if you just remove existing barriers to employment and remove reasons to stay out of the workforce temporarily and thereby remove stickey wages and prices and people will be encouraged naturally to find and keep work

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>>42038976
Virgins should not be allowed to talk politics.

Being a virgin shows that you have a terrible sense of supply and demand, and personal value.

>>42038976
>if the punishment for 1g of weed in your pocket was to have you and your immediate family crucified, noone but pure idiots would do it

>wanting to severely punish people for victimless crimes
I don't even like weed, and I think it should be legalized desu.

>>42039062
saying a "victimless" crime isnt bad is so fucking arbitrary

laws reflect the culture of the state and if something is against the law, its against the culture of the state

I dont care if it has a victim or not if its a crime it is a crime

>>42039075
The point of criminal laws is to not have people negatively affect other members of society and punish them if they do. This is why things like stealing, hurting others, etc are wrong and should be punishable by jailtime. Some stoners who like to smoke weed aren't hurting anything except their potential to be interesting people.

>>42038960
lad. standards=standards. theres no distinction between how a "powerlifter" should progress and a normal person. saying Im a powerlifter doesnt add weight to the bar. you need to come to terms with the fact your not as good as you think you are. it will hurt your ego, but you'll also stop limiting yourself. reaching 1/2/3/4 means your literally just entering intermediate range

>>42039104
>theres no distinction between how a "powerlifter" should progress and a normal person
Yes there is.

Making your training specific to powerlifting includes lots of specificity under the bar.

For fitness, you don't need to squat 5 plates. A two plate squat, plus good cardiovascular fitness and athleticism is fit.

Not high blood pressure and overuse injuries.

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>>42039128
>A two plate squat ... is fit
NORMIES

GET THE FUCK OUT OF MY BOARD
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>42039097
>The point of criminal laws is to not have people negatively affect other members of society and punish them if they do

we literally just disagree about what laws are supposed to do

you think they should "punish those "negetively" affecting others"

while I think laws are for expressing the will of the people who live in that community and thereby reflect the moral standards of the country in which they are in practice

if a country thinks rape is ok but money laundering isnt then it is their right to have that be the law, laws reflect culture by my view

>>42039128
sorry. I will clarify. theres no difference between an AMETURE powerlifter and a normal person. what youre saying is true for high level (ie nationally competitive and above) you dont need highly specific training to go beyond a 3pl8 squat lad. you dont need to injure yourself, cause health health or sacrifice athleticism either. again; come to terms with the fact your not as good as you think you are

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Any good ideas for intra-workout meals?

>>42039185
>the will of the people
>if a country thinks

so democracy?? the thing that btfo all your stupid ideas and that you want to do away with???

>>42039217
I'm not the 315 squat guy.

I put up 5 plate plus. Which is god-tier for normie gym, and average-tier for powerlifting gym.

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>>42039253
or you know have a culturally uniform country with a government that enforces the ideals of the country onto its citizens

what do you think I was going on about with the cultural uniformity thing

a nation should have common ideas and goals as to what they should do, it shouldn't be a bunch of babbling degenerates arguing over "well I wanna do this no I wanna do that", common ideas common goal common thinking pattern

in my mind the nationstate is composed of a group of culturally uniform individuals working towards a common goal, with the governments role in this society as an enforcement method to ensure this vision does not stray from its intended path

>>42039217
Im 315 guy, I've never said I'm strong or anything, my first post was asking how to transition to TM since I've done box squats instead of regular squats, the conversation started because someone said that Alpha Destiny's hybrid program is bad, and I runned it for 5 months and made similar progress than I would get from SS or SL, plus the other accesories which aid a little bit on hyperthrophy. I guess I could have gotten to 315 easier bulking harder or doing less accesories, but I dont really care desu, im young and have a lot of time to get stronger. I just want some base strength and athleticism to do well in martial arts.

>>42038976
A state that executes people for carrying a gram of weed in their pockets sounds like a pure dystopia.

I don't even know how to respond to the freedom thingy.

Refuting the opinion of healthcare and education being human rights with a supply and demand curve is straight-up stupid.

People are naturally encouraged to find and keep work even in welfare states. You've adopted Adam Smith's (IIRC) view of people being fundamentally lazy when scientific research says otherwise. Intrinsic motivation trumps extrinsic motivation for the vast majority of people. You're not intrinsically motivated to do nothing, you're intrinsically motivated to do things.

>>42039329
What do you know about anything?

You're a university student with no life or work experience. Shit changes when you have to live in the country you spend all your time sperging about.

>>42039346
the idea that you fell for some youtube' marketing tactics is the reason why I even said ''stopped reading there'' as if the're werent any other programs available yet you went for something sugarcoated

>>42039329
how do you intend to ensure everyone has the same common goal? and who gets to decide the common goal? you?

also, we basically already have this. the discourse between 99% of society is so small that all of them fit into a pretty neat box compared to your opinions

>>42039346
no, the conversation started when you said your stats were past intermediate, which theyre not

as for TM, just work up to a comfortable 5RM and start from there

>>42039329
pls make a panzer lifting general. we're at the bump limit

>>42039515


>>42039532>>42039532>>42039532

New thread here

>>42039532>>42039532>>42039532

>>42039475
What are your strength standards for my bodyweight then? You can't just say 1/2/3/4 is intermediate when you have people that are 150lbs and other 250lbs, how can that be equal? At least you can talk about a lift times your bodyweight, not a standard 1/2/3/4. All the novice programs tell you that you start intermediate when you can't add weight every other day (assuming you are good on nutrition and rest), tell my why I'm not intermediate then.

Thanks for the TM tip btw

>>42039428
Tell me why his advice is bad for non powerlifters please. Genuine question, I'm not that well versed in strength trainning theory. The box squats come from Louie Simmons, which I suppose you wouldn't argue about his authority on the matter, the Trap Bar Deadlifts come from Greg Knuckols, another guy which I think you don't doubt his authority. To name a few. As far as his trainning philosophy, again, he is not a powerlifter, he just doesn't do conventional lifts, he does rack pulls and trap bar deadlifts for general strength development that work for overall strength, not sport specific movements (powerlifting).

>>42039359
>sounds like a pure dystopia

to you, it sounds like a utopia to me

gee its almost like we should live in different countries or something to reflect this cultural difference

>Refuting the opinion of healthcare and education being human rights with a supply and demand curve is straight-up stupid.

"k"

>People are naturally encouraged to find and keep work even in welfare states.

then explain sticky wages/prices

which are caused by people willingly staying out of the workforce for a certain period of time rather than take a pay cut or benefits cut

if you make the enviornment so that it would be really fucking bad if you aren't actively employed such things would exist and the economy would be more streamlined and easy to model/make predictions for

>>42039403
-t. ad hominem/projection

>>42039434
>how do you intend to ensure everyone has the same common goal?

for example in the state I would choose to live in would enforce market economies and social order

so say for example you are an anarchist or a communist, in the transitory phase of government(switching from the current system to the new idealized one) if you were one of those you would be asked to leave the country if you refused you could be put into a special fun summer camp and never be heard from again

after the transitory phase when everyone who likes the governmental policy is still in the country then the government basically just smashes things like communist movements that would be disruptive to this system

>and who gets to decide the common goal? you?

whatever party is in charge of that specific state, I have no problem with a communist country existing its just I wouldn't live in it, it would be a great world if we would have different countries for different belief sets, in my opinion the idealized state I would live in would be one led by a meritocratic oligarchy of around 20ish people which make the actual decisions that reflect the common belief of the people(cont)

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Lmaoing at these fake weights

Real weights done bounce like that

>>42039585
>ad hominem
Funny that this is cried by basement dwelling teenage virgins.

You have no grasp of the world, because you've barely lived in it, you little snowflake.

>>42039434
also, we basically already have this. the discourse between 99% of society is so small that all of them fit into a pretty neat box compared to your opinions

multiple problems here

A) thats not true, if that were the case we wouldn't need elections since no matter who we elected it would achieve the same end result and that is not the case so clearly there is a big difference even at the current level

even in the 2016 election in America the 2 main candidates were pretty different for what they were, it wasnt like fascism/anarchy different but quite different for American politics

B) most of the populace is ignorant to politics and philosophy so its not exactly suprising that there isnt a ton of disagreement

if people were educated on most of the issues at hand our political system would look much more like Europe's with many very different parties

Should I just Elliot Rodgers myself if I've been lifting 4 years and look worse than most guys lifting 8 months?

>>42039623
project all you want, you will never form an actual argument against me

>>42039659
You don't compete at anything. You just quit and change the argument. Just like when you quit powerlifting. Also when you quit entertaining the possibility of touching a titty.

Oh my god I'm retarded. I didn't start lifting January 2014, I started December.

I've only been lifting 3 years and look like shit!
Wow I feel a little bit better now

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>>42039676
do you even think you make sense anon

tell me

(also show me on the doll where I hurt you)

New
>>42039795
>>42039795

>>42039795

>>42039648
the differences between the 2 main parties in america are insignificant compared to the differences between the norm and what youre saying. no one would vote for your ideas

and your plan is heavily dependant on people being ignorant. its literally the few educated leading people too stupid and powerless to disagree