/PLG/ - Powerlifting General

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Start doing this program

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>Percentage-based programs are flawed

https://www.youtube.com/watch?v=84FaroGrPZU&feature=youtu.be

Unless you're intermediate or lower. Then it doesn't matter, just lift and quit being a pussy.

>>42039591
your plan is to nicely ask people if they like it, then let them leave if they dont? what happens when 99.9% of the people say they dont like it? do you leave yourself and make your own country, or do you some how (with the military strength of all 14 people who agree with you) remove the 99.9%?

also its literally impossible for the views of 20 people to represent the views of the country accurately

NO MORE POLITICS IN MY /PLG/

NON PANZER THREAD
>>42039795
>>42039795
>>42039795

Can I do TM if I never did Power cleans before? Just start low weight until I can do them properly or sswitch them to ligther deadlifts? Any tips? I have to trainsition now but Idk what to do.

Thanks

>>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

>>42039796
no, almost no one would like a country were you execute the family of people who commit crimes. not even capitalist authoritarians. most of whom are centerists compared to you(r character)

>>42039829
TM is a progression protocol, not a fixed template.
Just ditch the power cleans.

>>42039829
yes you can. power cleans are underrated accessory

People often say they dont carry over to the deadlift because the positioning is different when weightlifters do them. This does not mean you cant do it in a deadlift way. Youtube 'Muscle cleans', do these. These are known to be poer cleans to the non weightlifter anyway and the're easier to learn

>>42039858
Funny cause my plan actually relies on people being well read enough to understand market economies are good and that cultural uniformity is essential for the long term survival of the state

Also political chat is 100% real opinions no character meme here

>>42039870
Why would explosive qualities carry over to the deadlift? Rate of force production is irrelevant in powerlifting.
And in addition, non-weightlifters will never be proficient enough in any sort of clean for it to have meaningful impact on your deadlift.

Power cleans are an excellent tool for most athletes (track & field, martial arts, ball sports, almost everything) but not for powerlifters.

>>42039889
You couldn't possibly expect there to be enough capitalist authoritarians that would have the same cultural desires as you to fill an entire country.

My elbow hurts :(

>>42039933
*kisses booboo*

>>42039953
Thank you anon

>>42039889
>my plan actually relies on people being well read enough to understand market economies are good
So women wouldn't live in your country?

You are protecting your virginity at all-costs!

Tell me a funny story. Talk about your lifting.

>>42039911
But if my goal is to increase my martial arts performance, then they would be beneficial? I never did them before, so I guess they won't help at the beginning, but I suppose they will if I do them long enough.

>>42040042
There are probably ways of developing explosiveness with a much lower learning curve.

>>42040042
Power cleans or hang cleans have tremendous carry-over to martial arts.

>>42040072
Powerclean is not hard to learn, even for an uncoached amateur.

>>42040042
Most sports rely primarily on rapid hip extension to provide acceleration (not just force, like in powerlifting), even where it's not intuitive like boxing. So it's not that power cleans are some magic tool, it's only that training explosive hip extension carries over well. Without a proper coach chances are you will only get a little benefit out of power cleans, so maybe they're not very time-efficient. I haven't done DB snatches but I imagine they are easier to learn.

If you can find an exercise that works with explosive hip extension, and can be easily and safely loaded (jumps are kinda iffy for this), that would be great. The problems in (power) cleans and snatches tend to be contact timing of bar to hips, proper bar path and the catching position. Muscle variations help a little. No-contact variations also help.

>>42040072
>>42040100
>>42040116
Thanks bros, I guess I'll do some form of light deadlift for now until I can talk to a MA coach, in my country strength trainning in general is shit though so I don't know if I'll be lucky, but I'll try.

>>42039591
Yes, we should make countries so that every inhabitant can circlejerk to their superior culture.
A stupid/practical question I want answered is, would you really want to live in Australia or Central Africa if your ideal country ended up there?

What's the point of a country if its citizens don't care for each other, and justify it by "muh supply and demand"?

>explain sticky wages
Isn't this a major problem only in drastic macroeconomic changes? Besides, this theory does not avoid all research on motivation and drive.

>>42040042
>But if my goal is to increase my martial arts performance, then they would be beneficial? I
a 100% dude. Every serious athlete does them

>>42040042
https://www.youtube.com/watch?v=wIB_X2N6020

Here is a fun tutorial video. Learn to clean. Hang cleans are great too.

>>42040403
Torokhtiy's tutorials are 1000x better than this desu. They're easy to find on youtube.

>>42040447
Link them, then.

>>42040462
On my phone while working out icba.

>>42040489
How much do you powerclean?

>>42039532
>As she moves her hips closer
>You're only getting harder and harder while inside of her
>As she bites her lip
>You thrust a bit more and you're about to bust a load
>DEEEEPPPPP

Calves are only place i get cramps. Especially after long and exhausting leg day. But today i did an upperbody workout and got calves cramp. Why? I supp magnesium and think i drink enough. How come benching and shit can get my calves cramp after workout?

>>42040505
I don't power clean. The only ""sport"" (>) I do is powerlifting, I have no need for explosive training.

>>42040529
Powercleaning isn't hard. You should try it sometime.

Just stalled on SS and entered Intermediate in all four main compounds. So, should I do Madcow 5x5 or Texas Method? When looking at them, I think Madcow looks more fun to me, but if Texas Method is more effective for gains I'd do that one.
Once I stall on the linear progression from one of those two, I think I'll do 5/3/1 BBB.

>>42040588
tm or c6w

>>42040588
c6w

>>42040588
Do Madcow if that's what looks fun.

Texas method is okay, but lacks upper volume, in my opinion.

desu just do c6w, going to the gym only thrice a week is boring

>>42039591
>for you it sounds like a utopia to me
tfw ywn live in a state that executes degenerate stoners

>>42040606
>>42040626
Google results say that it's Candito's program. Should I really be doing the program of someone who looks so small after years of powerlifting? Kinda makes me think Candito is doing something wrong

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>>42040652
Your country doesn't allow knives. How much more worthless could a country be?

Move to america with me. We'll shoot guns, lift on a bendaroo bar, and slam some ameri-piggies.

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>tfw rep PR two sessions in a row

>>42040652

Isn't the UK already under Sharia law?

>>42040735
You're allowed knives

>>42040724
Candito 6 week is one of the best programs one can do for their lower body as an early intermediate

>>42040744
Sadly not. We desperately need white sharia to end the thot problem.

Also marijuana isn't Haram :(

>>42040652
>>42040776
Ummmmmm !!!

Unmm do you like guns?

>>42040724
what are you talking about? candito is monster strong

>>42040776
Unless you want to walk outside.

>>42040588
If you only just stalled on SS, then TM is most appropriate. C6W is going to progress you too slowly for where you're at.
If you like doing 3x full body, try and run TM as written, or as close to as possible. If you're burnt out on 3x fullbody, you should look at the TM U/L variant

Might also want to look at nsuns 531 lp. It may be more appropriate after you're done with TM, but it's a pretty coherent program for early intermediate

>>42040793
But he looks like shit.

>>42040807
>C6W is going to progress you too slowly for where you're at.
There is no such thing as "progressing too slowly"

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>>42040810
no he does not

and this is PL, not aesthetics or whatever

do you want to be strong or what?

>>42040807
>C6W is going to progress you too slowly for where you're at.
except not? you think it is slow because you get to see the progression only after 6 weeks, it is an illusion

you will make sick gains

>>42040792
Yeah I used to belong to a rifle club when I was 17-18. Shot everything from .22 to 7.62

>>42040796
Only black and muslims are banned from them. Whites are fine.

>>42040822
It doesn't really make sense to put early intermediate lifters on a six week progression if they can still make weekly progress.

>>42040837
>no he does not
At least be honest. Candito does NOT look like that. Look, a lot of people are doing PL training as a means to an end, a better physique, and they will sacrifice some strength gains for hypertrophy, so if someone brings up muscularity, they are clearly using PL to enhance long-term gains.

>>42040877
see >>42040860

>>42040793
>>42040777
Well, I downloaded the pdf and excel files for C6W and I suppose I'll go with that one since majority here seems to swear by it.
But it's only 6 weeks long, what will I do after that? Do I repeat it, or will I be ready for a 5/3/1 routine already?

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>>42040884
>Candito does NOT look like that
that is literally him though...

>>42040837
That was someone else, not me, the guy who was asking which intermediate program to do.
But I'll answer that question anyway: I want both strength and aesthetics. And Candito in that picture looks quite aesthetic as well.

>>42040906
From what, 4 years ago? He's essentially DYEL in video.

>>42040911
he does, there is a shit load of hypertrophy in his six week program

your legs will explode the most though because muh sqwaht

>>42040911
Aesthetics are literally all about how much muscle you have, how much body fat you have, and lighting. And for natty lifters, the best way to put on the most muscle is to gain strength.

Essentially for natties, aesthetics = strength + low body fat.

>>42040884
Also this. I am 26 years old and just barely got out from Beginner to Intermediate. I will never be a pro powerlifter. I am doing powerlifting equally for strength and looks, to just in general improve my life. Not to compete in powerlifting.
But, the stronger you are, the more muscle mass gains you can also make. So if this C6W program really is so damn effective, I guess it might be worth doing.

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>>42040932
>calling candito a DYEL while he has only just stalled on SS for the first time

>>42040944
you should probably get a little stronger before attempting C6W

>>42040958
Huh?

>>42040975
you have no right to call candito DYEL because you cannot lift half the weight he can

>>42040893
Take a deload week and then repeat with new maxes

>>42040893
You don't have to listen to a random threat. Madcows and TM has been proven to work for a lot of people. In the first place, unless you eat a shitton and I mean a metric SHITTON of food, you're going to stall pretty quickly on an intermediate program that increases the weight every week and never deloads (TM). Madcows might be sustained for a little longer because of it's cycle that gets reset every week. I don't know anything about canditos routine, except that it is only focused on the big 3 in powerlifting.

If you wanna look at different intermediate programs, you might want to take a look at program routines from powerlifting to win. It's only focused on the sport of powerlifting but if you look past that you can get a lot of interesting and useful information.

testing squat max for c6w today, wish me luck friends.

>>42040972
Why? Just earlier I said I'm stalling on SS and looking for an early Intermediate program, and all you people were suggesting C6W. Now it's too advanced for me? Well which is it?

>>42040958
>>42040994
That guy isn't me you retard.
God, this is why 4chan needs ID's just like 8c.

>>42039532
Hey lads, what is the best assistance movement to increase my strict curl?

>>42040325
plenty of serious athletes don't power clean, fuck off

>>42041218
Don't listen to him, c6w is perfectly fine

>>42041239
Cheat curls.

>>42041225
sorry then, but still, see >>42041263

>>42040936
the only way to put on muscle as a natural lifter is to incrementally increase the amount of tension on the muscles (i.e add weight to the bar)

the big difference is exercise selection

in PL you must do the big 3 because your training must be specific, but for the purposes of aesthetics there is no requirement to squat/bench/deadlift

I do power cleans cause I hate doing rows
Will I die of cancer because of my choices?

>>42041313
Definitely

How strong is the guy who shills cowboy method that's what I want to know

>>42041313
>tfw limited to a shitty gym in which I cannot clean

sad desu I miss it

>>42041313
You really should be doing rows

There's all kinds of different rows did you know that? Not just barbell ones. And even then there are several different variations

>>42041263
>>42041287
I will do C6W then. I will report back in six weeks. Though I might ask more questions in this thread if something comes up while I'm researching this stuff.

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>>42041323
Finally

>>42041347
If you can deadlift. You can clean.

>>42041353
And I've tried them all, and I hate them all equally.

>>42041361
>I've tried them all

Doubt that m8

>>42041361
>If you can deadlift. You can clean.
nah, no bumper plates and not platform for oly

Inb4 catch the bar instead of dropping it
I prefer to have my joints functioning no thanks

>>42041239
just do incline curls desu

>>42041239
day 1:
barbell curl 4x10-12

day 2:
hammer curl 4x10-12

day 3:
barbell curl building from 3x8->5x8 over 3 weeks

seems to be working ok for me

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>>42041369
Okay I'll tell you what I've tried (+ ratings for fun) and recommend me one I missed
>bent over row
1/10
>pendlay row
5/10
>Ed Coans Cheat row
0/10
>one arm dumbbell row
8/10 in results, -10/10 in pain and enjoyment
>kroc row
0/10 - fucks my lower back hard
>T row + the barbell row with the handle
-5/10 really fucks my lower back
>one arm barbell row
5/10 - only one I enjoy doing but get no benefits from it
>seated rows
8/10 - gym doesn't have this machine anymore though JUST
>lat pull downs
1/10 These don't do shit for me really
>power cleans
10/10 - give me good pump and make me stronger at picking up objects

Gym doesn't also have anything to do seal rows. Which I recon I'd actually enjoy.

>>42041379
I use metal plates just fine. Maybe stop being a pussy idk

>>42041439
>dumbbell row
>-10/10 in pain and enjoyment

i have no idea why dumbbell rows are so fucking hard compared to every other row variant but i totally agree with you

>>42041450
The pump is the best out of any other row, I just never got used to the pain and discomfort and gradually did them less and less.

Should I do sumo if my arms are to short to bend properly for the deadlift? I end up being horizontal and the break from the floor gets pretty slow.

Also would you guys recommend candito 6w program for strength in general and not PL specificly? Or applied to a sport like martial arts?

>>42041263

Don't listen to him, C6W is bullshit. Do Texas Method.

>>42041256
all track and field athletes do power cleans you lazy fuck go find me one that doesnt you cant

>>42041239
weighted chins

>>42041439
What are your S/B/D stats?

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>>42041541
I'm a gde so that's hardly a fair question
I was bad when I rowed, and I'm still bad now I stopped.

>>42041439
>>power cleans
>10/10 - give me good pump and make me stronger at picking up objects
where do you get the pump? man ive never been able to get a trap pump with this ive probally been doing it wrong

>just double overhanded 385 7x3 and 1x2
Always remember to chalk the sides of your thumbs lads

>>42041557
Just because you give up on stuff that you should probably be doing doesn't mean that you're a GDE.

It means that you don't try hard enough.

>>42041563
Do more sets I guess.

>>42041585
no I'm a gde
Lifting 4 years and have a 260 wilks

>>42041590
where do you feel the pump though when doing PC's im genuinely curious

>>42041498
>asserts that every athlete does them
>counters with a specific sport

don't you dare give me a (you) ever again toad

>>42041590
Lifting isn't hard. There are only a few things you can seriously fuck up.

Are you:
>progressively overloading over time in compound multi-joint exercises
>eating sufficiently
>sleeping properly

Thats it. What are you fucking up?

>>42041598
Traps, middle back, I don't particularly feel it in my lats but they're growing anyway so idk
Full cleans might make me a little sorer

C6W program or Texas Method for hypertrophy and overall strength besides the PL specific strength?

>>42041617
Idk, I've ran every program I know of and never got any better
Probably diet I guess? I ate clean the first 1 year, then just did IFFYM for the next few years, but this past year I just eat whatever and don't count shit cause I stopped caring.

I basically go months without any progression, then randomly name a fair sized jump, stall, and spin my wheels for months again.

My lifts are really imbalanced too. For example I can push press 10kg less than I can bench, but I can't power clean a single lbs more than I can push press.

I am a genetic dead end, and I lurk in the shadows of plg.

>>42041653
>doesn't eat enough
>program hops
>shit progress

Pick 3

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>>42041621
so its true then

if you eventually do them really heavy you'll probally get a thick upperback like pic related

>>42041678
I've steadily gained weight those 4 years. At 22% bodyfat currently. Added 40kg of mass. (60kg to 100kg)
Its been 4 years dude, of course I'm not still running SS or TM or whatever. I tried to find one that worked for me and none did.

Third one wasn't even a criticsm

>>42041678
assuming he gave each program its due, it's probably the diet

not eating enough will fuck you into the dirt progression wise unless you have absolute godtier genetics like kermit or alex

>>42041711
what are your stats

>>42041711
yeah honestly you probably just have poor genetics for powerlifting

time to get lean and aesthetic instead

>>42041439
Meadows Rows, power meadow rows
Seal rows, dumbbell, barbell, cambered bar
Chest supported db rows
Chest supported machine rows

I knew you were a little baby when it came to rows

>>42041751
Saw towards the end you mentioned seal rows and that your gym has no way to do them. How? All you need is a bench and plates.

>>42041727
I'll take them to the grave

>>42041734
I've tried to get leaner but I seem to be permanently stuck at 22% bodyfat...
I'm a GDE at everything. Even have nasty stretch marks so I'll never be aesthetic.

>>42041751
Done meadow rows
Dunno what power meadow rows are
I literally have done all the others, as mentioned in my post, except cambered and seal, which I don't have the equipment for

>>42041766
>I'll take them to the grave
ok so youre just an attentionwhore at this point

>>42041765
Every bench in my gym is adjustable, so they're half a metre of metal in the way. The bench presses are the competition style ones so I can't do it on them.

>>42041766
you can't be stuck at 22%, getting leaner is something anyone can do (even if it's much harder for some than others)

come on just tell us your stats you are anon here

>>42041785
Epic

>>42041794
I lose weight but never look any leaner. I cut for 3-4 months, lost a bunch of weight but looked no different.

Idk what to say. My body is broken.

>>42041808
>My brain is broken.
FTFY

>>42041814
tubular

>>42041808
you just didn't cut low enough

from personal experience, the 18-25% bodyfat range is a no mans land of barely anything visually changing

and then when you hit below that, suddenly you see rapid changes

i feel you man cutting is not easy especially if you've never been lean, it takes a long time

>>42041766
Seems like you just have a bad attitude lad. You've made quite a bit of excuses in all your posts. Maybe if you had a better attitude you would get stronger.

Anyway, the Lats are incredibly important in all 3 lifts for stabilization so by not doing rows or even pull downs apparently you're fucking your self and your strength. Power cleans are worthless, literally no top tier powerlifters do them

>>42041839
i think he has a bad attitude because he's been lifting for years and has really terrible lifts (probably below what most people get from a few months of a novice program, if he's refusing to post them)

>>42041836
Okay I trust you, I'll keep trying with this cut.

>>42041839
I just told my experiences. If you had a 260 wilks after going to the gym 3 times a week, every week for 4 years and had a 260 wilks perhaps you'd be a little run down. Idk

I'm not a top power lifter so I guess I can do whatever idk

>>42041861
Go use a wilks calculator and plug in the total needed for a 260 wilks
Then piece together the pieces yourself

>>42041867
>If you had a 260 wilks after going to the gym 3 times a week, every week for 4 years and had a 260 wilks perhaps you'd be a little run down.
No, if that happened to me, I'd switch hobbies, because it is clear that powerlifting is a waste of time and probably not something that I actually like.

>>42041883
Guess I've got a better attitude than you thought if I've stuck with it regardless?

>>42041881
He's not in the 1000 lb club yet.

Ouch.

>>42041881
at 220lbs, that puts you at 2pl8 bench, 3pl8 squat, and 4pl8 deadlift (ratios may vary)

that's pretty bad after that long, you should pursue other hobbies (or maybe just lift for aesthetics)

>>42041861
Maybe. But his general I can't do anything and life is so unfair attitude leads to me believe that is what's causing his weak total.

>>42041921
again, i think this attitude is a result of his poor progress

i know it sucks and it's hard to accept, but some people really are genetic dead ends (and not in the joking plg way where a 405 squat = gde)

>>42041910
Yeah pretty much those stats.
I basically do just do lots of pump work now anyway

>>42041490
Just try to pull sumo one day. If it feels good then stick with it.

I doubt that running C6W along with serious training for martial arts will result in anything worthwhile. What are your stats now? If you're an intermediate then I'd consider something like the juggernaut method, as it's for general strength and for people that have another sport as their main focus, or maybe even 5/3/1.

>>42041936
It's the whole thing about not being able to get below 22% bf that really tips me off that it's just a poor attitude because losing weight is incredibly easy once you understand counting macros. If you're not losing any weight you just have to lower your calories and at that point it becomes a discipline issue

>>42042008
oh yeah i can see that, like i advised him before he might just be in that shitty bodyfat range where you can lose 10-20lbs and see very little visual difference

>>42041498

I knew a lot of track and field "athletes" in college. The actual athletes, like the various throwers, the long/high/triple jumpers, and such, did power cleans, or some clusterfuck intended to be power cleans at least.

I know for an absolute fact, that the girls running the long distance races did not do power cleans.

>>42041971
Im not trainning MA right now, I wanted to focus on strength for a bit, I'm 165lbs 225 bench 140 OHP 260 Squat and 320 Deadlift (All x5 reps), but I can't keep adding weight every other day. I want to get stronger in general, but also get some hypertrophy, when I get to late intermediate or advance in strength, I would just maintain it and focus on the mma drills. I liked candito's because of the reviews, but I don't like that is so specific to powerlifting, leaving out OHP for example. And I was told that with Texas Method you have to bulk hard (i'm lean bulking) so I would stall pretty quickly. What would you recommend?

>>42042038
that juggernaut method shit should give you some hypertrophy if you're in a calorie surplus

>>42042052
Thanks I'll check it out. Also totally unrelated question. When should I start (if I even have to) use a belt. Those stats were beltless so I guess that I could get a little bit more on that, but I've read mixed opinions about it.

>>42042038
Like >>42042052 said l, you can still add hypertrophy work if you need to. You could try NSuns 531 5 day routine, it has both strength and hypertrophy with good frequency. I haven't tried it personally but people are enjoying it.

>>42042033
and that's just in track and field, I don't think most MMA fighters or TKD competitors or kyokushin karate guys have ever done a power clean

>>42042038

>I'm 165lbs
>I can't keep adding weight every other day.

Gee, I wonder why.

If you want to actually focus on strength, you're going to have to gain some weight. You can cut most of it later when you're back to your fruity weight classed competitions. It might even benefit you to just move up a weight class.

>>42042124

>I don't think most MMA fighters or TKD competitors or kyokushin karate guys have ever done a power clean

Yeah. It was grossly inaccurate to say that all serious athletes do power cleans.

All serious athletes who have a fucking clue as to what they're doing in the gym do power cleans unless they have a very good excuse not to. But as you can see in the below video, being a top level athlete doesn't preclude abject stupidity.

https://www.instagram.com/p/BQhFNhllDr5/

>>42042096
You can start whenever you want senpai

>>42042128
I mean, I am eating at a surplus, but not gainning 10 pounds a month like Rippetoe would tell me to do. I started being 153lbs and gained weight constantly, but now I keep gainning body weight but not adding that much to the bar, that's not worth it at this point. I rather switch to a more programmed periodization

>>42031933
>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

How long should I rest between sets and should I do chinups or pullups?

>>42042189
most of the top athletes in the NFL squat, bench, and clean like complete retards

i think applying powerlifting standards to non-powerlifting athletes who are only lifting for sport carryover doesn't make sense

i really doubt that squatting to parallel or squatting 2 inches high will make or break someone's NFL career or impact their field performance tangibly at all

>>42042238

I would do a Texas Method style program then, and continue gaining some weight. On a weekly program, you don't have to turbo bulk or anything, 4-5 lbs a month until you're 180 lbs is a solid start. You can reevaluate your goals and subsequent programming with regards martial arts and weight classes then.

Also, it might not be programming or even bodyweight holding you back. If you're squatting high bar, ATG, in sneakers, with a tapered belt, a loose back, and shaky knees, nothing besides fixing your train wreck form is going to save you.

Posting a video, particularly of your deadlift, since that was your original concern, would help the rest of us better gauge just what is wrong with you.

>>42042274
>How long to rest
As long as it takes, although you shouldn't need too much given that they're low rep, at least to start

>Chin ups or pull ups
Whichever you prefer, I doubt that the programming is going to be horribly impacted by whether or not you decide to supinate your hands

>>42042309

NFL athletes, except maybe the QBs and punters, are what talent chads consider to be talent chads. It's pretty difficult to train badly enough that someone like JJ Watt, who has the fast-twitch, power generation genetics to jump 30+ inches at 300 lbs, would ruin their NFL chances over it.

This doesn't mean that proper lifting wouldn't make them better than clusterfuck lifting already has them.

And most NFL players I see, particularly the stronger ones like linemen and big linebackers, have almost acceptable squats. It's the college players, and particularly high school retards, that are just a tragedy in the gym

>>42042353
Yeah I was just thinking which ones would be better for my back.

I'm switching to a 12 week training session that requires me to do 45 minutes of fat burning cardio after some strength training.

Anyone recommend a good strength training program? Texas method is looking good to me but wanted to hear other programs

>>42042444
Texas method with 45 minutes afterwards would be 3 hours on volume day.

If you have to do lots of cardio on top of lifting, try 2 x 6 week cycles of 5/3/1 set up how you need it..

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>got new phone, going through cloud backup
>find photo of myself from about a year ago
>was actually pretty lean

One day I'll get back there.

I'm skinny as fuck
6'1-->186cm
155lb-->70kg
I'm about to start SS but I have a problem, I'm lactose intolerant so I can't do GOMAD
What do now?

>>42042874
Eat food

>>42042339
My form is good, I keep the back straight and pull in a vertical line, the only thing is this: if I proyect my shins forward, almost touching the bar, bringing my butt down a bit, I can pull it with a pretty nice vertical torso, the thing is that I touch my knees on the way up, so I in order to avoid it, I move it away from my body. If I shoot my hips back the bar goes perfectly vertical, avoiding my knees, but my torso is pretty much horizontal on the start of the pull, making it pretty low back dominant. I don't know if I just have short arms, or if I'm missing something.

>>42042874
Don't ever do gomad, Rippetoe gives terrible diet advice, just clean bulk. If you need extra calories, do shakes with peanut butter, instant oats, and bananas, you will gain weight with real food. Modern milk, even more if you abuse it, is terrible for you.

>>42042378
Nobody believes anything you say. Have you ever been in the nfl? Of course not, so shut the fuck up.

>>42041156
okay i got 3 reps for squats. d-did i do good?

>>42043077
Good job bud, what was the weight?

>>42042874
gomad is a meme, unless you are doing it with raw milk, which some good shit.
if you want to bulk up though, add peanut butter to your diet, it is very calorie dense, and just make sure to get plenty of protons, at least 1 gram per pound of bw+.

>>42043097
285 elbees. i did the program while managing to lose 5 pounds somehow.

>>42042684
how big are you now?

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>>42042684
You're getting there. You don't look bottom heavy at all.

>>42043136
120+

what is the most patrish row variation?

>>42043218
Cheaty barbell with or without straps

>>42043218
dumbbell row, starting off strict and transitioning into fairly loose form

>>42043218
The best row variation is pretending you don't skip upper back work 50% of the time

>>42043426
Up this to 75 and you would be correct

>>42043426
fuck

thoughts on doing pullups throughout the day most days? like 5-6 sets of 60% max reps

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>>42043136

I'm like 225 and somewhere around 18% bf. This time last year I was about 203-205 and about 12%.

>>42043159

>he has my insta and I still don't know who he is

Anyone elses training going great? In the midst of a volume block and still hitting e1rm prs, cant wait to compete

>>42043616
>somewhere aroung 18% bf

yeah if "somewhere around" means 23%, then yeah, you're somewhere around 18% bf alright

>>42043616
Have your account name, yes, but I wouldn't take that to mean that I follow you. Wouldn't risk that :^)

>>42043758
just look for the 90 lbs finshit alcocuck and you got facefag

>>42043645
Yeah squats are feeling amazing actually. Did 4pl8 4x3 beltless @9. Bench and dead are laughable right now but not a bad start to the comeback

>>42043837
one day youll hit 2xbw squat just keep trying!

>>42043426
>tfw do plenty of upper back work but always bail on lower back

>>42043837
comeback? what happened, injury?

>>42043846
You too

>>42044078
Injury, semester, injury, long vacation. 6 months out of the gym more or less

>>42043837
if you got your squat there everything else will fall into place brah

You guys used to have a sticky or a drive kr something that had a bunch of books in it to read.

I couldnt find it jn archive can someone repost it please?

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Tfw injured my lower back two months ago on SSB squats and had to have hernia surgery a month ago (have had the hernia my whole life and finally decided to take care of it).

Haven't seriously trained in 2 months. Mostly rehabbed my back in the month before my surgery but it still has some lingering pain and I'm not fully confident in it. Still another month before I can get back to lifting.

Sorry to blog post but I'm just kinda depressed senpai. I feel pretty useless and not confident in my own bodies capabilities which sucks because my career depends on my physical strength as well.

>>42044677
dumb frog poster

>>42045032
It's alright anon when you're healthy you'll appreciate it all the more. Waiting can be so painful but it's important now that you focus on the long game.

>>42045276
Thanks man

Slipped and fell hard directly on my kneecap. Pretty stiff and painful the next day. If I press against certain areas of the kneecap it hurts, other areas feel nothing. How fucked am I?

>>42045032
1. Steroids
2. Stop training raw

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>>42039532
Didn't see a thread for form checking. Is this the right place for it?

I'mma drop these three webbums of my lifts from Monday. Would appreciate any criticism.

Recovering fatty. Feel free to point it out, but I am aware of it and am having lots of success in changing it.

165x5 OHP

>>42044962
powerliftinggeneral.com

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>>42045970
315x5 Low-Bar Squat (trying to go by Rippetoe's technique)

I first learned squats from a high-bar practitioner, so I'm bad at judging these. They still feel weird.

>>42045970
How do your wrists feel?
I like to get my wrists under the bar. What you are doing there would hurt me.

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>>42045976
315x5 Deadlift

I hate this lift so much. But I know how good it is for you. Never gone higher than 365 with it. Hoping to break 4pl8 in a month or two.

>>42045976
I'd recommend taking those shoes off, they are soft.
Your heals are coming off the ground. Partly because you are leaning too far forward and partly because of the shoes.

Please go lower too. Are you restricted by your mobility?

>>42045984
Keep your upper back tight. "Nipples to the sky." Your lower back isn't great either, but it might correct its self when you address upper back.
Take those shoes off.

>>42045736
Rest and ice nigga not much else you can do

>>42045970
yes this is the place to talk about actual lifting.

ohp looks fine other then what that other anon mentioned about your wrists. if you feel fine though then you are good i guess.

your heels are coming off the ground for squat. also go lower, if you feel like you cant, you need to start stretching and strengthen your glutes.

for dl keep your shoulders back and engage your lats, it's looking a bit sloppy there

>>42045979
>How do your wrists feel?
Fine. Only time my wrists hurt are when I try to use them to support the bar when I squat.

>>42045993
>I'd recommend taking those shoes off, they are soft.
Yeah, I keep meaning to get some proper lifting shoes. I know DLs barefoot are a thing, but squats? Really?

>Please go lower too.
kk senpai

>Are you restricted by your mobility?
No, I can almost do ATG. But low-bar still feels weird and I'm bad at judging when I've hit depth. Always feels lower than it truly is.

>>42046007
Yeah, getting my chest up is a big one.

>>42046037
do high bar like a man then

>>42045970
do you breathe during press reps?

>>42046037
https://www.strongerbyscience.com/how-to-deadlift/

https://www.strongerbyscience.com/how-to-squat/

please read these thanks

>>42045888
Go on....

>>42045984
You need to keep right
Chest up
Keep tight
Tight
Tight

Mike t has a good explanation on back tightness in the dl

I like rips dl guide too

Not trolling right now but how to curl for big arms? Is it better to keep everything except the elbow perfectly still and therefore use lighter weight or better to cheat it and use your delts?

Also how to fix wrist pin during bb curls?

>>42046600

Do them as our Lord and Savior, Rippetoe, prescribes them (with the delts).

And take the pin out of your wrist, dummy.

>>42046600
weighted chin ups should be your main bicep exercise

if youre gonna do curls do incline curls dont listen to raffy who says to cheat with the delts

>>42045976
your stance is too small width wise for your build. It causes some problems as you can see in the webm; depth and heels coming off the ground. You also lean over more the lower you go to get the idea of depth

>>42047213

>weighted chin ups

Weight-class-let detected.

>>42047384

>he can't do weighted chinups

Lat-let/biceplet detected.

>>42047428
not that guy but changing every rep so that the whole chin-up is completely strict and chest to bar, I've gone from +20kgx6 to BWx8. Feels bad but I don't know if this is beneficial in the long run.

REMINDER PANZERS DOG HAS A DOG WHEELCHAIR BECAUSE HE FUCKED IT TOO HARD

ISLEY IS A ROIDAROO AND A LIAR

currently shitting out a brown stinky smelly Norman khan
Didn't even put up a fuss oh my it's almost as if this brown stinky shit WANTED to be flushed back to India

My goodness this shit pile of Norman khan is MULTIPLYING they're just stacking up one onto the other with no shame whatsoever

>>42047384
I do +40kg weighted for reps at 87kg even if I was a +100kg lardass like you I still would be able to do them wieghted

>he doesnt take his pulling as seriously as the big three

>>42047510
im>>42047713 and I do dead hang pulling all the way until my chest touches the bar and that is the most beneficial way to do them

theres no point in doing 3/4th rom. Youre just another case of not trying hard enough. Try hard dude. Going from bw to +20kg weighted shouldnt be that hard

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Hey lads,

I'm on c6w, third cycle week 2.
I did the MR set monday, felt like shit, but I got 8 reps.
Since then my hamstrings and my adductors in y left leg have become painful. Especially when walking and sitting down/standing up.
Feels like I overtrained so I'm going to skip the workout friday and rest until monday.
But what should I do when I get better? Reduce my max a bit and restart the whole cycle? Or just this week?
Any other advice?

>>42047787
>skipping something tomorrow because you feel shit today
never gonna make it

>>42039563
Squat or bench?

>>42047747

How did you reach 40kg?

It's kinda hard at the moment since I'm bulking anyway but right now I do 3x6-10 a few times a week just trying to add reps then I'll add 5kg or something, I don't know if there is anything better than just trying harder.

Probably doesn't help that I rest 1 min between sets for more training density but I'm hoping that by the time I reach 3x10 with like 20kg or something, then I'll actually be pretty strong when I take longer rests.

Nuckols 3x int bench - is it reasonable to expect to gain every week on it? Also is it designed for bulking like the TM?

>>42047904
It fluctuates for me. I've had weekly increases of 1 and 2.5 kg and I've had a few weeks of no progress followed by a 5kg increase.
> designed for bulking
You can run it on a cut if that's what you're asking. Progress will just be slower, like any other program.

>>42047802
> never gonna make it by avoiding overtraining injuries.
Sure, bud.

>>42047953
Thanks.

Afternoon plg, I'm here for advice. Fan of powerlifting and want to start and need help with programs and the rest, ss/tm won't work as I'm a 4 year/int Lifter and losing weight. Preferably a bench oriented program would do me well but also has a good Deadlift as it's the worst lift. Want to get a regional bench record in like 18 weeks and other far off. Also need info on technique plz

>>42047904
On 3x int you only hit a real pr at the end of a 4 week cycle, so its not like TM where you set a new 5RM each week. You can reasonably improve the amrap set each week tho

>pulled 405 for 7 last week
>could barely get 1 today
REEEEEEEEE WTF IS HAPPENING

>>42048012
what are your stats and what is the record you want to break? and if youve been lifting for 4 years you probably have the basics down. you should post videos of your lifts to get specific advice on tech

>>42047860
basic linear progression my man. Start doing them weighted and do them 3x5 SS style progression and you'll go up fast. And no bulking is not an excuse unless youre gaining 5kg a week

>some guy linked this vid in plg the other day
https://www.youtube.com/watch?v=84FaroGrPZU
>watch the vid
>guy kinda mambles about why he thinks the programming style is flawed
>dont get at all what hes trying to say, think its me having a shit attentionspan
>watch it again
>still dont get it
I read the comments and im not the only one. The fuck is he explaining in the vid?

>>42048089
Would 3x5 3x a week work? Trying like 1kg per session or something.

>>42048131
Yeah for sure. That would work for any other compound so why not for this. Thats what I did anyway

if you look at anyone who is shit at pullups or w/e they never try to even up the weight they just go for max reps. which is terrible if youre trying to eventually pull +50% bodyweight. I pretty much already can do that and It feels great man when I do just bodyweight I literally fly up

>>42048161
Ok thanks, I'll try this. Also I notice that when doing chest to bar, the top part is extremely difficult and sometimes I'll grind it but then get like 5,2,2.

>>42048192
>Also I notice that when doing chest to bar, the top part is extremely difficult and
that part is nearly all arms; so it means that you have weak biceps

never do grinders youll just stall, do less reps do more sets instead

>>42048231
thx
3 mins should be enough rest
so for example if I get 4/3/3, is it worth leaving it like I normally would or just try and extra set or two to make 15 total reps?

any point to doing incline bench to improve flat bench?

my bench PR is 280lbs. yesterday I hopped on the incline bench for a laugh and I could barely do 135 for a set of 6. clearly it's a weakness (lol) but would building it have any positive benefits for flat bench?

>>42048248
>just try and extra set or two to make 15 total reps?
in theory this should work. Never tried it personally

>>42048079
Only done high bar squats and no pause bench, squat 200 x3 bench at 140 no pause and record is 150, don't know much about powerlifting as I only trained for field athletics, dead around 170 and never trained them, aiming for 74 bw

I need to build some mass in my arms, at the end of every upper body workout i have started doing 4x10-12 curls, 4 sets 8-12 CBG, and 3 super sets of 20-30 curls and triceps.

Doing this 3x a week can i expect to gain some decent size? I feel like my arms are skinny as fuck even though i bench lmao 130kg and row 100kg for 6

>>42048401
Maybe an extra few percent growth compared to skipping them, as long as your pressing and pulling volume and intensity are on point.

Make sure you're benching with a full range of motion. No max legal noodle armed shit.

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how can powerlifters even compare???

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

>>42048528
Why do you keep posting female Joe?

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>>42048560
>hey bobby we're going for a walk do you wanna come

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>>42048528
Shoo shoo, insecure virgin

>>42048568
neither of them are betrothed so he would likely decline

>>42048624

why are all american women whores?

>>42048477
My arms are long as fuck, i bench max grip but even then its longer than most guys bench. Should i start taking a narrower grip?

>>42048568
>>>>Cardio

>>42048639
DELETE THAT RIGHT NOW

>>42048664
Close grip will definitely hit your triceps harder

>>42048671
Will just adding 4 sets of close grip after a upper body day be good enough?

>>42048657
>why are all american women whores?
All women are whores for a man that they want.

Are you new to earth?

>>42048664
Bench so your forearms are near vertical at the bottom of the press. Max grip does nothing besides shorten the ROM, without engaging the chest more.

>>42048680
Assuming you keep the RPE reasonable and you aren't doing a stupid amount of volume already, probably

>>42048682
False, it hits the shoulders a lot harder

https://www.instagram.com/p/BUX4_6WjWai/
https://www.instagram.com/p/BV8KWmcB5W8/
https://www.instagram.com/p/BVYawkFgqpD/

posting thicc girls that are actually competent powerlifters

>>42048791
>it hits the shoulders a lot harder
No shit. That's why a lot of the roidaroos end up benching narrow to protect their fucked shoulders.

>>42048797
The last pic is just food?

>>42048289
you could probably run a novice program and your DL would go up, which would probably drive your squat up a bit more too. or you could o straight to something like sheiko. switching to low bar might add a few kg, but its not necessary. youre a twink and can probably get a decent arch. work on that and you'll add kg to your bench easily. the record seems pretty doable t b h

>>42048817
I have never heard that reasoning from a roidaroo before, have any videos with time stamps or social media posts from some that say that?

>>42048797
the first one instantly reminded me of the fil vid when someone runs up and smacks his ass lol

>>42048838
It's common sense.

That's why only scrawny noodle arms bench max width.

>>42048860
So absolutely no proof? Gotcha bud.

>>42048791
>it hits the shoulders a lot harder

wot? I can tuck my shoulders much easier with a wide grip. CG hurts my shoulders more

>>42048879
I don't mean it hurts them, simply that they're used more.

>>42048860
Whats your bench and arm size?

>>42048907
surely used more=more stress=feeling more beat up

I feel less pressure on them when I bench wide and I get less doms, soreness and tightness after

>>42048947
Just because they're used more doesn't mean that they will always feel more beat up. I agree that my shoulders feel better when I do a close grip, but the vast majority of the hypertrophy I've gotten from benching wide has been in my shoulders. It probably has to do with the fact that close grip has you touching lower with less flare while wide grip has you touch higher (than close grip at the minimum) and has more flare.

>>42048993
When I do a wide grip* whoops

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What should I do if I get sharp shoulder pains during what for me are heavier low bar squats. It was the first time that I did it in forever since I prefer high bar.

I also had a shoulder day before today, should I just avoid heavy shoulder movements before low bar squat days?

>>42049649
just do highbar

>>42049649
Either it's a mobility issue in wich case you need to fix that. It's not just putting the bar on your shoulders, you need adequate control over shoulder rotation, scapular movement, the entire spine, all while under load.
If not that it's a technique issue. Grip too wide or narrow, bar position too high or low.

>>42048923
42 cm and 160 kg.

>>42048873
It's mostly anecdotal and observational. Narrower grip for big guys can get a rebound off the lat shelf, as well.

Izzy has a decent video recently talking about leverages vs ROM in the bench.

coming off a long layoff with no squats, best way to ease back in? just do an LP?

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>>42048873
Here is Mark Bell talking about why Eric Spoto is so strong out of the bottom of the bench. It's not because of a max width grip.

https://youtu.be/4qHOal5iJcQ?t=5m7s

14" meatball sub for $4.99 post trenning lads.

5x5 DL and 5x8 BN then ab wheel and curls. Gonna hang with my broski and sip some brews and eat pizza later, probably have the gf come along too. Got a fat raise coming into effect in two weeks. Entering normiehood and making it lads.

Enjoy your weekend and try to get outside with some friends.

>>42048477
>Make sure you're benching with a full range of motion. No max legal noodle armed shit.

Fuck off, for real. Doing 'some' extended ROM pressing is fine, doing most of your benching in a way that's radically different from your comp form is dumb.

>>42049832
You can work your grip out in the last month prior to competition. You can't put on the added hypertrophy and strength as easily in the last month.

If you're too insecure to bench with a full ROM, it's probably because you have a poverty bench.

>>42049649
either you strained something on your shoulder day or you have piss poor mobility, either way stretch your shoulders daily and do highbar for now

>>42048797
https://www.instagram.com/djessicabuettner/?hl=en

Not that thicc but my waifu nonetheless

>>42048817
>>42048860
If you can post a video of you benching 275 I will eat my fucking adipowers.

Someone from work asked for my stats and I lied and said my bench was 20kg higher than it really is and now I have to prove it

WHAT
THE FUCK
DO I DO

>>42048267
pls anyone

>>42049906

break your arm

>>42049649
Do a higher bar position like the Norwegians or just go full high bar, it's for fun, lad, not how you make your living.

>>42049911
If you have weak upper pecs and delts, then yes.

>>42049906
Touch n go ass up slingshot bench to 2board. Should add 20 kgs at least.
Alternatively buy a loose fitting bench shirt.

>>42049715
So you literally just made up a reason for why roidaroos do it then, considering none of them said anything close to that

>>42049802
Will watch later, but I'm sure it has absolutely nothing to do with the fact that he spoto pressed 99% of the time

>>42049866
It will take way longer to build out from close grip to max grip than a month. It takes like 2-4 weeks for you to bring out your grip by one finger width. The motor pattern, at least ime, feels way different from a close grip to a max grip.

>>42049919
>Upper pecs
Not this meme

>>42049866
>You can't put on the added hypertrophy and strength

Suuuch bullshit. I can do mostly comp bench most of the time and toss in a few sets of CGBP or dips a week and do just fine.

>>42049943
>you literally just made up a reason for why roidaroos do it then
No, see
>>42049943
>Will watch later, but I'm sure it has absolutely nothing to do with

Quit being a faggot. You have one good lift because you have good leverages, not because you know what you're talking about, Raffy.

>>42049962
How much do ya bench?

>>42049965
>142.5 bench
>Good
Not really senpai

>>42049707

Should I just read up more on Rippletits guide to low bar squats?

>>42049872

That could be it, I had some strain when trying the a shoulder machine that particular day, but I didn't think that it would have any effect.

>>42049917

Other than the shoulder issue, low bars were pretty fun. My hamstrings really took a beating.

>>42049906
Stop when your arms hit parallel or start popping dianabol like M&M's

why do I get cramping pain in my right bicep when doing heavy squats.

I dont even squat low bar

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>>42049986
>Rippetits guide to low bar squats?

is that the guide that begins with placing the bar on your traps?

>>42050056
Cause your grip is too close I am guessing

I am just an autistic man child who masturbates to traps so I don't know really.

>>42049906
pretend to get a terrible flu, and pretend to stop eating.

>>42049986
Mmm nah, keep your form similar to your HB just with a little more sitback maybe. Still keep the weight mid foot and still open your hips "down" more than "back," the two styles shouldn't feel too too different.

>>42050092
ha ha good one sean

>>42050130
Ok you're welcome

>>42049978
15kg more than you while weighing at least 10kg less as per federal e-stat regulations.

Asking non fit questions because I have nobody else.

Do any of you guys play guitar? I wanted to try and teach myself since there seems to be a lot online about it but I'm not sure if it's a meme or I can actually be decent in years time. I can't afford lessons.

>>42039532
So what is the thinking on cutting?

I'm currently doing a big slow cut, nearing the last 4 to 6 kgs to get into 68 kg weight class as I'm a pretty short guy, and that crazy russian, Sheiko, suggests that weight class for my height in order to maximize lifting.
What I'm interested in is if when I hit goal weight, I should keep cutting, so I have some room to "grow" my lifts are not great now, as I am in a defecit, although only about 500 to 700 calories a day.

>>42050524

What are you, 5'2''?

>>42050524
why not just cut until you're in the 10-12% range and then bulk to 15-16% and repeat? that way you can fill your frame out and be the most muscular possible 68kg

>>42050524
2-3 kgs above your weightclass and a quick cut when comps are getting closer.

Very low body weight though, how tall are you?

>>42050539
very close. I'm 161 cm, or just about 5'3

>>42050560
I have honestly never been in that range, so I have never felt what it is like.
My waist is 33" in the morning, would be cool to get down to 30" or the like.

How do I suck cock?

>>42050604
Okay, thank you. that was very helpful.

Yes it is a low weight, I could probably look and perform decent at my roughly 5'3

Bear in mind I'm not only looking to compete in PL, I also have a desire to jump good and run quick

>>42050629
>>42050653
Same guy

>>42050629
>Take penis
>Put it in your mouth
>Let it slide out of your mouth
>Before it gets out all the way, put it back in
>Stroke the penis with your hand while tickling the glans with your tongue.

>>42050678
How did you know you faggot

Juggernaut method vs Texas Method for hypetrophy (for a lean bulk entering mid intermediate guy)?

>>42050756
>I watch a lot of porn
>He thinks I'm a homosexual

>>42050801
Why don't you use those skills to the test big boy? I'm in London this week.

When should I start using the belt?

>>42050930
Assuming you mean the weightlifting belt, you could consider wearing it for the last most taxing lifting set in your session.

>>42050964
If I do 3x5 Squats and later 1x5 Deadlifts, should I use them at the last squat set and at the deadlift work set?

>>42050820
Actually I saw a mtf on tinder that still had the bodyparts of a man, I seriously considered trying to hit her up, because she was beautiful and the thought of a feminine dick kinda aroused me.

I've been comming to 4chan a little too much lately.

>>42050989
I'm in London so cum suck my fempen??

>>42050976
Sure, you can do whatever you like, just make sure not to become too reliant on it. don't wear it on warmups, don't wear it for light curls or accessory lifts, unless they require serious stability to do.

>>42051006
yeh, senpai. I'm down

>>42051027
well, where abouts in London do you wanna meet up?

Thought my maintenance was like 2500 kcal been slowly upping it over 3 months, now eating 3700 kcal and my weight has not changed.

What is going on.

>>42050648
at 5'3 idk if jumping and running are on the table for you lad. unless your super explosive like those asian oly lifters

surprise surprise what do we have here a special night edition of Norman Kahn

You heard it right folks this stinky brown little shit has interrupted my squatting

Never fear I am disposing of
This Norman khan to the toilet as we speak

what is a norman khan? i googled it and nothing came up.

>>42051309
Poo

>>42051273
So what brings you to London

>>42051350
to get blown by a thicc powerlifter

Think I herniated my Nelly button ;-;;;;/

>>42051321
why is it called a norman khan?

>>42051412
He means Genghis kahn but he's autistic

>>42051418
No I mean Norman Khan

>>42051433
No you don't

>>42051471
/YYes I do, lurk more

>>42051481
Nice stutter

Juggernaut Method or Texas Method for more hypertrophy? (Besides the strength ofc)

>MF when I learned today about pulling the slack out the bar before pulling the deadlift.

Thank God I didn't get a herniated disc.