/plg/ powerlifting general

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ITT: idiots think fat idiots doing 1/5 ROM is somehow "impressive" and "athletic".

>>42135589
Fpbp

>>42135574

I don't remember it being great to begin with.

>>42135631
It was great when everyone was on test and dbol

>>42135631
IPF I their attempt to be in the Olympics have sterilized pl of any fun or fanfare and have made in a quiet parade of sameness ruined by a shrill aussie cunt of a commentator

>>42135582
>genetics
Are you saying I have good bench genetics? I have a wingspan 4 inches over my height and have been the king of GDE bench for a while.

Working my upperbody 4x a week and taking my accessories seriously has started to help it though.

Hello

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Why doesn't he bulk until he can diddly 1000lbs?

>>42136048
Deadlift gains aren't linear to strength like they are to the other two

Would you rather have JP Cauchi as your coach or Louie Simmons?


>if you pick JP you may be clinically retarded

>>42136065
I'd rather train alone

Not memeing.

>>42135785
no, I'm saying you have poor arm size genetics

your bench genetics are nothing special, but they're definitely not as GDE as you think they are - consider this, I was deadlifting 500 (conventional) long before I could bench 225 (while weighing around 225)

>>42136059
assuming you meant linear to weight

they definitely are up to some point until you George Leeman yourself and get too fat to have a decent starting position

>>42135743
You can and you should fit ohp into your programming either as potentially a main lift (although not everyone can get away with pressing 3x a week or only benching once a week) or at least as a T2 movement on bench days. You don't have to go super heavy on it and shit you also can drop it and do db ohp or front raises. I just really like ohping so I find reasons to work it into my training.
>>42136065
What era of Louie Simmons?
Will he make me hop on, bulk up to SHW, and start lifting equipped?

>>42136127
Every time I've ever consistently put OHP in my training my bench has gotten worse

>>42136127
after nuckols 3x bench, OHP is quite tough to do, my upper body is jello...

Not sure if i should try putting some light OHP on d1 (most volume, lower weight), or d3 (least volume, higher weight).

>>42136059
Hold up, so you be saying that even though he got 915 at like 216 he might not even get 950 at 275?
Isn't Calier at least 6'1", so he definitely could carry 125kg body weight.

>Out of town, going to new gym
>Bench is different height, bar has different ring spacing
>Benching feels totally unnatural, much weaker

The fuck? Is benching really that impacted by equipment?

>>42136523
yes

slippery benches with hooks that are too low are the worst thing ever, but non-standard ring spacing is absolutely terrible also

I found one of the dl bars on the incline press today

Wtf is wrong with people

>>42135631

Because it's always been ruined by bench press. To make powerlifting great in the first place, you have to replace bench press with The Press.

And ban sumofaggotry.

>>42136983
Haha ok rip

>>42136795
>put the hooks one hole up
>too high
>put the hooks one hold below
>too low

have to fucking raise the bench with 1" blocks to be able to get the bar out

>>42136983
hello rippletits

>>42136983
>Not having both bench press and The Press (tm) to make upper body worth a damn in comparison to squat and dead

>>42137000
my arms are so long that almost any fixed bench (and most of them are fixed) has me doing a half rep to unrack, and all the movable benches that I can put in a squat rack or power cage are so wobbly they're unusable

uni gyms are a special kind of hell

>>42137011
What if everyone's lifts were normalized against the heaviest lift in the category completed that day, and the normalized values were summed up. So like the max score is 3 if you perform the best in every lift.

>>42137032
never tried benching in a fixed bench.
only take the flat one to the squat rack. i guess the rack is shit and the holes are too far apart.

i saw some better racks, like the rogue ones, have further holes in the squat height section, and many more closer holes at lower height for benching...

Here to remind everybody to do dumbbell bench to increase their bench press.

>super light training day
>felt like trying an OHP 1rm
>my old PR went up with almost 0 grind and only a moderate faint feeling, kinda like getting out of bed when lying down for a few hours
>try to PR by 5kg
>grind it out to my forehead, easily past sticking point
>vision going dark
>lower bar
>re-rack it
>sit down
>wake up like 30 seconds later
>memory foggy, barely remember the lift

How do I fix this

reminder to do weighted chins to bench more

I like squatting and deadlifting in socks, but am trying to decide on footwear so I can start training with it in the hopes of eventually competing (gde amateur level lol)

Should converse all stars be my go to?
Also how's it like to deadlift in squat shoes?
Thx

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>>42137762
Explain

>>42137797
Just use zero drop running shoes to simulate being barefoot, but you should put your heels on plates to find out if you prefer lifting with a raised heel.

>>42137850
Having a thicc upper back, phat biceps and stronk lats will enable your benching apparatus (your body) to be more stable and resilient overall

>>42137797
Anything with a flat sole that doesnt compress too much will work for squats and bench, a pair of deadlift slippers are better for deads and barely cost anything.

Converse are fine but a little thick for deadlifts.

>>42136048
Maybe he doesn't think he would be competitive enough in a higher weight class

>>42137850
Big arms, lats and a thick upperback will increase leverages on the bench by a great amount

This is backed by the best benchers in the world

Is trappy still around?

>>42135574
>Powerliftinggeneral.com
this site is dead

>>42138422
Do you mean Rafael masquerading as a mediocre looking skinnyfat Brazilian girl?

>>42138562
i dont know the name of every faggot that walks on earth you dumb cunt

>>42138612
Well you sure as shit know the nickname of the biggest faggot that has ever graced this board

What do you need

How do I teach someone extremely unathletic to shoulder press?

A buddy of mine wanted to come to the gym with me, so I'm putting him on SS, but he can't hit any kind of front rack whatsoever and holds the weight over his forward foot using his arms

>>42138681
dumbell ohp and a lot of stretching

>>42138688
Also, how do I get him to stop using his arms and shrugging the weight when he deadlifts? His form is pretty solid when I give him a bunch of cues but every other rep he does that.

I've been having him do face pulls as well as do some t-spine stretches, what else should I include? I never had problems like that myself so I'm kind of blanking on how to fix them.

>>42138702
>Also, how do I get him to stop using his arms and shrugging the weight when he deadlifts?
heavy weight will fix that, progressive overload will get him there

being able to shrug up and use arms has an early cap, once he ups it by 30lbs gradually over a couple of weeks he barely will be able to do that anymore

>>42138711
I hope so, I think it's because the bar ends up a bit in front of him (this seems to be a common theme) and he shrugs his shoulders back to complete the lift, unless I specifically tell him to pull into the body and follow through with hips.

Powerlifting general is dead
Dead is general powerlifting
Powerlifting general is dead
Dead is general powerlifting
Powerlifting general is dead
Dead is general powerlifting
Powerlifting general is dead
Dead is general powerlifting
Powerlifting general is dead

>>42138639
what happened to him

PLG IS DEAD
D PLG IS DEA
AD PLG IS DE
EAD PLG IS D
DEAD PLG IS
S DEAD PLG I
IS DEAD PLG
G IS DEAD PL
PL IS DEAD G
PLG IS DEAD

>WAWTT
Squat
405 x 1
3 x 5 at 315

Close Grip Bench
205 x 10
3 x 7 at 205

Barbell Row
Ab Rollouts

>IDGASATOS (i don't give a shit about the other stuff)

>>42138793
The abandoned the sinking ship

>>42138793
He got called out for being a Larping child molester and ran away

He tried to abduct Frog to Brazil to do butt stuff.

>>42138803
Why are you posting in a dead general?

>>42138811
Why are you spreading lies?

>>42138815
>Why are you spreading lies?
Oh the irony.

>>42138822
Plg has been nothing but trolling and shit posting since trappy left
Its dead

5x5 3x per week stopped working for me, but i want to keep doing bench and squat 3 times per week
what sets and reps should i do?
can i maybe do like 5x3, 5x8 to switch it up and keep making progress? i just want to fucking lift and go hard not do some program where you lift with light weights all the time

>>42138838
PLEASE RESPOND FAST
i am about to go to the gym

>>42138838
You've fucked your body beyond repair by doing SL
well done, fuck head

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>>42138876
im not doing SL im doing this, it said 5x5 for everything and 1x5 for deadlift but i just chnaged it

>>42138892
Even worse. I'd just quit now if I were you.

>>42138898
What are your lifts? Are you strong?

>>42138898
can you explain why? or is this a joke i cant tell

>>42138907
Yes I have a 350 wilks

>>42138913
It's not a joke, your only chance to recover is to run Sheiko

>>42138921
Why did you take your trip off?

LMAO at 350 wilks, isn't that like beginner?

>>42138950
It fell off. A 400 wilks is world class tier, a 350 wilks is far from unrespectable.

I don't see why you're laughing when your wilks is 250 lmao

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>>42138950
>350 wilks, isn't that like beginner?
It's actually pretty good Tbh lads

>>42138978
These standards are from the USSR lmao. You'd never be competitive at a state level with a 260 total @ 66kg under 23 years old

>>42135691
How would you say has it sterilized pl? Drug control? Ways to run a show?

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>>42138838
http://www.blestcoaching.com/

The programs are 4-day but you can do them 3x/Week too.

>>42138803

>WAWTT

Deload week, deadlifts and front squats. I've been playing with deload methods. This time I'm taking the same weights for half the reps. We'll see how it feels in the next few weeks of training.

All this shit posting since trappy left... Wow

>>42138985
>ukrainian federation
>USSR
hmm....

And no, that is pretty much good enough to qualify for nats in any country, even a high standards one like Norway.

>>42139016
fuck off sean

new rule: you're not allowed to post on plg without a tripcode

>>42139017
Qualifying doesn't even close to make you competitive. You can qualify with a total 200kg less than the winner. The qualifying total for junior IPF nationals in Australia is 335kg. 260kg @ 66 isn't even a fucking grade according to the IPF. The D grade cutoff is 290kg.

>Ukrainian Soviet Socialist Republic
>USSR

Nigga at least use google. These are old as fuck numbers from the sheiko forums.

>>42139016
Is it true that you had inappropriate sexual communication with a minor?

bTw, that thing from 2 months ago _needs_ to stop
just saying, feel free to ignore...

>>42136137
That makes no sense at all.

>>42139069
What thing?

>>42139061
But this is post-1991 m8, Ukraine didn't exist until then.

In fact, it would have to be even more recent because IPF classic category didn't even exist until 2011 (correct me if I'm wrong, can't remember the exact year).

And sure, you might not be able to place top 5 or whatever with a qualifier, but even just qualifying for a national level meet is beyond what the vast majority of lifters are capable of in their first 3-5 years of training, unless of course you are an e-statter

>>42138876
LOL @ SL fucking your body beyond repair. Who are you?

>>42139104
There's no way you're not baiting. There were feds that existed before the IPF and 335 total at 66kg should be achievable natty by anyone lifting for 2 consecutive years.

>>42138838
>>42138892
what are your stats

>>42139124
It literally says IPF right there on the damn chart m8.
>335 total at 66kg should be achievable natty Sure, but that's not what we're talking about as that would give you a Wilks score of about 250, and not 350.

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>>42138876

>>42138892
jesus, what the fuck is that !!!

>>42139144
Was supposed to be a line break in that last sentence Tbh lads

>>42139144
But the chart doesn't mean shit. A wilks of 250 is garbage and a wilks of 350 is decent but definitely nowhere near world class. It's basically just above the minimum to qualify for junior worlds.

>>42139206
I posted the image in regards to whether a 350 wilks is good or not, which it is as it means you are roughly a national level competitor (i.e. CMS or "Candidate for Master of Sports" in Soviet sports classification system)

Are you having a hard time actually understanding what the chart is?

Benched 200 for a 5x5 for the first time a week ago and find that I can't hit 205 for a set of five now. Is that normal? I'm doing a body recomp atm and am at a 200 cal deficit. Currently doing as many singles and doubles at 205 as I can. Did I not recover properly or is the cut that stalled my progress?

>>42139267
pls be in kg

>>42139285

No... Pounds. I'm 5'11 186 lb lifting for two years with shit protein intake until a few months ago.

>>42139241
Achieving CMS on the chart does not make you a national competitor in any country. You merely qualify. To win even juniors you'd have to be MSIC

>>42139302
Yes, but that's my point, qualifying for nationals (i.e. ~350 wilks) is not something that will be achieved by many within their first 3-5 years of training, hence a ~350 wilks in indeed "good".

I used to be a frequent tripfag here, but I'm taking off my trip to avoid drama. You'll know who I am eventually.

I've just gotten the call from my Doctor, I have melanoma skin cancer, and I haven't caught it early enough because its spread to my brain already.

Treatment and chemotherapy starts immediately, so I guess I won't have much time to lift, or perhaps the energy to even get out the hospital bed...

I understand plg is nothing like it used to be, I understand all the friends I had once made and gotten to know have long since gone, but for those who have stuck around, like I didn't, I hope you're all doing well and I just want to thank you for getting me into this stupid sport. I've had fun...

I love you lads, hopefully this won't be the last time we ever cross paths, but the future is uncertain for me now. I hope to make it to the gym at least once more, and hopefully hit just one more final PR...

>>42139297
its normal to lose strengtg if youre on a deficit obviously

keep volume low for now

>>42139323

Okay. I've managed to do 9 reps in abput 3 sets. Should I just do as many as I can with rests? Maybe take it easy on OHP day and try again next week?

Thanks for the non trolly response. Just trying to get to the 1k club. Almost there.

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>>42139318

>>42139310
I'd argue it takes a pretty poor effort to not reach 350 wilks in 5 years of training even for the genetically cucked.

>>42139351
Don't worry, I won't be missed...

>>42139318
Sorry to hear, but good luck with your treatment.

>>42139318
really sad to read your post, bro...
but all the best and good luck to you. hopefully your body is strong enough to overcome the cancer

>I have melanoma skin cancer
how did you get this? how should one prevent it?

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>>42139376
Tripfaggots never are.

>>42139380
Thank you

>>42139381
You get it from sitting at a computer all day and all night and not checking their mole on your neck

>>42139385
>their mole
>your neck

>>42139342
well it depends on when you are planning to maintain or gain weight

It is easier to do a certain amount of reps if you take a break between each of them. Like instead of doing 2x5 for a grinder you do 10 singles with the same weight; which is great for strength prob not the best for hyperthrophy though

you could do 205 for singles and increase the total reps you do by 1 every other session

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>previous best bench was 97.5kg x2 (tng ass off bench grinders)
>run 3x int
>w4d3 and 100kg was ezpz
>decide to go for 105, but it wont go
>try 102.5, but feel too shit from failing 105

100 is technically a pr, but I still want to kms :(

Taking my one last Norman Kahn...

Uhhh plop plop splash

Uhh that was such a huge Norman kahn

Ahh yes time to flush that Norman Kahn to the people of India as my final gift to them

That might have been the easiest Norman Kahn I've ever done

Is it a bad idea to do a deload on 5/3/1 ? Today according to the program I need to do 160kg 1+ on Deadlift. Last month at the third week I pulled 155kg for 2 reps but I don't know I can pull the 160kg today.

Good bye everyone I hope you'll get over my loss soon enough

>>42139366
That's why I set a range, it should take most at least 3-5 years of POWERLIFTING to reach a wilks like that, e-statters with 400 wilks after 6 months not withstanding.

>>42139424
>try to stretch SS advanced novice on bench thrice a week adding 1 kilo on mon and fri.
>attempt 100kg for 1rm, doable, but can barely 3x4-5@94kg on a normal day.
>try bench 3x beg
>in 2 weeks 1rm is beyond 105kg

wew this shit really works

Good bye everyone ...

>>42139491
Oh fuck off

>>42139481
my bench went from 93kg 3x5 to 102kg 3x5 by just doing SS with bench twice every week and adding 1kg

I posted this like a week ago and I still havent stalled lmao. btw when I could do 93kg 3x5 my 1rm was 115kg

>>42139475
That's the argument I was making. You were saying most WOULDN'T reach it in 3-5 years

Good bye :(

Why does nobody miss me I am actually crying wtf

>>42139507
what were you doing to get 93kg then?

>>42138972
400 is pretty shit unless you are a sub junior.
408 last meet for me and 9th place lol.

>>42139510
I guess I was unclear, what I meant is that it's definitely not a beginner wilks and would only be achievable within that time range (with consistent effort) for all but the most naturally gifted athletes.

>>42139524
I fell for some meme program which got recommended by some tranny on this forum

>>42135574
https://www.youtube.com/watch?v=nLVJTBZtiuw

>>42139533
Like SL ?

Well at least it let you get to 93kg

>>42139548
yeah but I wasted a LOT of time so I couldve had way more progress if I just did SS in the first place

>>42139550
same here man. SL really fucked my best months of newbie gains. i will never forgive it for that.

when i got into SS, i was probably only in the late 60s...

>>42139561
Me too bro this one time I was doing SS but i accidentally did 2 extra sets of squats because I was distracted and the gym police took away my beginner gains card and my gains slowed down so now I'm 3 years into lifting doing greyskull but I can't make any gains, I think I'll just keep deloading until I can bench 3 plates so that I can be intermediate according to /fit/ and then I'll switch programs.

6'1" 130lbs btw

I just squatted 315lbs
Not a huge feat but one I've been chasing for a while now

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>>42139631
Did you get bullied too hard?

>>42139606
oh hello mehdi

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>>42139318
Life is pain

>>42137603
>How do I fix this
Dont to forget to breathe while grinding.

>>42136065
If I'm raw jp, equipped Louis. I'd never lift equipped though, who the hell would let Louis train them raw

>>42139871
How to breathe during OHP

>>42137850
Ignore him, hes got the downs

>>42139950
through your nose

am I supposed to depress the scapula right befor initiating the pull in the deadlifft

>>42138803
WAWTT
>OHP- 6x5
>RDL- 6x6
>ROWS-6x8

>>42139953
When do you breathe out so you don't lose tightness?

>>42140031
Between reps

>>42140103
It was a 1 rep max

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>>42135574
Hey goys, looking for information about how to improve my bench. It's awful already but I want it to improve it (165lbs) 5 reps.

>Hitting hard plateaus
>Considering to start wide grip bench, close grip bench or maybe both
>Started to OHP 1 week ago
>Unsure which muscles are lagging or what the reason why i'm not progressing

Is it true that I should just close grip bench if it grows my wide grip bench anyway? Or should I just do both or just wide grip until wide starts to hurt?

>>42140132
>attempting true maxes on the OHP
ur a dummy

>>42139452
The program literally has a deload for the fourth week...

>>42140136
Do 3x beg from 28 free and gain weight

>>42140136
start doing SS add dips and chinups and either eat more or start drinking lots milk

>>42140159
Are you trying to tell me it's normal to cut off circulation to my brain when maxing out on OHP?

>>42140190
yes, same for front squat

it basicly comes down to never attempt a true max unless youre either in a comp to win something greatly or your life depends on it

Boys any of you know a good program for bench that does no stagnate the squats and the dl, want to do a meet and aiming for a big bench

>>42140217
I don't go all the way down to a rack position and I'm not in danger of passing out during lockout or at the bottom position. Usually I get a bit dizzy while pressing and then I pause at lockout to let it pass. This time I really strained to get the rep and the worst of it was right when the bar reached my forehead, which is where I failed the rep.

I've read about people experiencing the same thing by putting the bar weight on their neck or shrugging at the top but I haven't seen any anecdotes about someone who could A. Control the bar and re-rack it and B. Have no issues holding the bar in the starting or end position for long periods of time.

>>42135574
Why aren't you training like Larry Pacifico plg?

>take your test and dbol
>do the powerlifts for low reps high intensity
>follow up with bodybuilding
>every 4 months do a block of purely bodybuilding to give your body a break
>total nearly 2000 @198 like this

????

Do you really want to look like JP cauchi or some other dyel who only does the competition lifts or do you want to be a big jacked powerlifter who fucks? The choice is yours

Ive been squatting for a while now without getting my breathing proper. I know you're supposed to inhale after setup and maintain until you're back at the top, but no matter what I do I have to exhale at the bottom or all the pressure goes straight to my head. I've tried doing a belly breath, but as soon as I'm in the hole all the pressure rushes straight into my head and my eyes immediately get bloodshot.

This sucks because I'm stuck at 3 pl8 and I feel like the lack of tightness is holding me back, but not matter how I try to approach the breathing issue it looks like my only options are to be loose or to rupture a blood vessel. What do?

>>42138998
thx

>>42140223
Combine different programs. If you find a bench program you like you don't have to stick to its lower body programming. Use the lower body programming from something you do like.

>>42140265
>>42137603

Has anyone else experienced this? How do I avoid turning my power lifts into power naps?

>>42140986
How much LISS cardio do you do?
How fat are you?
How much ab work do you do?

>>42140986

passing out happens when oxygen flow to the brain is constricted.

somehow your brain has been deprived of oxygen.

It might sound like a meme, but the Wim Hof breathing exercises worked for me

the problem you likely have is your shoulders and triceps are demanding oxygen for the lift and your body is pumping the rich oxygen blood to the muscles and then the brain runs out.

try drinking more water before/during the session

get more sleep

when you feel faint, start to roll your head vigorously. due to the physics of concentric motion, rolling your head (or any limb) vigorously pushes blood to the tip. i.e. if your hands are blue due to weak circulation, wave your hand like crazy and fresh blood will be pushed into your hand by physics.

also make sure you have shitloads of calories. yea you can lift on redbull or coffee, but if you dont have a solid cup of oats at least in your belly, a good half an hour before you hit the gym, then you are going to have serious fatigue issues

I need a gf to cum in

>>42141056
I was drinking more water than usual, had a coffee before and it was otherwise a super light workout. It's exercise specific and I was able to 100% control the weight even while blacking out. There's no way my prime mover muscles aren't getting any blood to them. I hit my old PR easy as fuck and I was still dizzy after that which makes no sense because if that was the case I wouldn't be able to lift maximal weights. I'm on a surplus, I've spent the last 3 months recovering from 3 months of no lifting overseas so I've gained about 20lbs over 3 months.

I read somewhere that some people can put pressure on a vein in their neck when they lock out on OHP but that's not the case for me as I encounter the most problems while grinding out my sticking point. I breathe in and brace hard when I lift, so my theory right now is that I'm trying to brace too hard and making myself light headed plus the strain of the lift, or I'm somehow cutting off my circulation but I really have no idea how because the bar never touches anything except my hands.

>>42141052
5'9" 160 no cardio and ab work like once a week or never.

>>42141169
>5'9 160
Pls eat

>>42141182
Read the whole thing you fat fuck.

>>42141169
EAT MORE
Do your fucking ab work at the end of every session. It doesn't have to be really difficult ab work every time, I wouldn't do ab wheel rollouts or really long rom hanging leg raises after a maximal squat or deadlift, but you should at the very least do something like standing cable crunches or unweighted planks at the end of every session.
Make sure that you're getting enough potassium in your diet and that you're drinking enough water because you probably aren't.
Doing 30 minutes of light intensity steady state cardio 3x a week really helped me with this problem too (I just started walking to the grocery store instead of driving but this might not be an option for you)

>>42141169
>no cardio
Well there's your answer. You have neglected the most important muscle in your entire body as a human being

>>42136048
How does a man with form that trash pull that much? It can't just be roids, they're all on roids, and he's not even that big or that purple.

>>42141229
If walking counts then I spend probably a few hours ever week walking to and from classes, but I thought you meant something like jogging or cycling. Also 20lbs in 3 months is a little faster than I should have been gaining weight and I've got a decent gut to show for it, so I have no idea how much more you want me to eat but there's no way it's a good idea. I do ab work whenever it's in the program, why do you think I should be doing more? I drink 3-4 litres of water every day and more when I'm feeling thirsty and I eat like 400kcal worth of legumes or potatoes almost every night for dinner (sometimes I make rice), peanut butter etc so I'm probably fine on water and potassium.

Again, this was a relatively low intensity session and I've only ever experienced any kind of blacking out during OHP. No other exercise no matter the intensity has caused even a little bit dizziness except maybe a max effort diddly here and there where I tried to breathe out too hard while bracing, but those are momentary, no darkening vision or needing to sit down.

>>42141259
Doesn't make sense. I'm nowhere near that inactive. I'd be seeing elevated heart rate during workouts or have trouble with squats/deadlifts. I'm running the high load 3 day sheiko template with 2-3 minute rests between sets and supersetting dumbell rows in with pressing accessories with zero problems but I do 3 total reps of OHP on an active recovery day and I pass out on the 4th? I even trained with a mild fever a couple of times and experienced pretty regular performance.

>>42141389
TALENT
A
L
E
N
T

I've just found Sean's address

Alert the discord. Sean is getting exposed in 20 minutes!!

>>42138803
Squat and binch 5x4@75
Conv DL 3x5
Hams/guns

>>42141434
Post it here, please, including any face pics.

>>42141458
It's all getting posted here in 20 minutes

Sean has 20 minutes to convince me not to

>>42141485
You're doing gods work

>>42141410
>I'm running the high load 3 day sheiko template with 2-3 minute rests between sets
wew lad, 90 seconds is more than enough up to and including 80% sets

>>42141485
On a scale of 1-10, how cucky is his face?

>>42141519
I just go off what they say on the forums desu. I'm weak so the whole thing was pretty easy, but I'm new to this whole powerlifting thing so I dunno what programs are harder and I have no idea how to do my own programming.

>>42141434
Discord link?

>>42139954
Your lats should be pulled down to keep the bar close to your body, yeah. You can kind of do it as you wiggle into position and start putting some pressure on the bar.

>>42140136
Gain weight, do more (difficult) sets of bench throughout the week.

>>42141568
Official plg discord
https://discord.gg/79MpRqD

>>42141546
It's a fine programming choice, just get used to lower rest periods so you don't have to live at the gym and also improve your conditioning.

>>42141607
I'm usually done in 2-2.5ish hours with the shoulder, bicep and back work I add. I honestly wouldn't mind living in the gym desu. I have all the equipment I need at home so I don't have to spend like 45 minutes of my day walking to and from the nearest gym. If someone told me I could train 15 hours a week and make 20% more gains I'd probably try it out at least until my classes start again.

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>>42138803
weighted knee bends 3x5
The Press 5x5

and some deadlift 5s, probably gonna just start pulling sumo again and give up at actual pulling forever because it's shit

>>42141648
You should do it anyway, for the sake of conditioning.

HOLY FUCK SEAN GOT EXPOSED ON DISCORD

AHAHAHAHA HES SO FUCKING UGLY AHAHAH

>>42141706
>actual pulling

Retard-pulling? How many objects in real life do you pick up off the ground without a straddle stance?

>>42141733
Pics or gtfo, sean

>>42141739
I'm considering a strongman meet this fall, so I figured I should git gud at conventional and eating

But I guess I'll just be a 90kg sumo twink instead

>>42140370
Cheers m8

I'm just a sexy boooy
I'm not your boy toy

I'm just a sexy boooooy

>>42141829
Your sumo is basically conventional anyway. With the power of straps and your unsnapping spine, you'll be fine.

wtf

>>42137735

>>42142870
Are you honestly surprised that powerlifting specific training can cause degenerative issues?

Unless you're a professional powerlifter, which doesn't exist, you probably shouldn't do this shit super-serious without breaks every once in awhile. Take care of yourself

>>42142895
I was mostly suprised by how fucking stupid some of the posts are desu.

>>42142870
>>42142895
How do people like Mark Bell and Ed Coan keep putting up big numbers in their 40s and 50s respectively while this dude is washed up before 30?

>>42142928

Genetics and access to good drugs and physical rehab

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I LOVE SUMO DEADLIFTING AND I DONT CARE WHO KNOWS

>bench max grip
>all reps go fast, fail easily
>bench close grip
>all reps are fast, fail easily
>bench medium grip
>every rep is a grinder
Interedastering

Also my butt is sore. I wanna squat 420 so bad... lightweight beltless pause squats or boring but hopefully will be worth it

>>42142961

Sumo is for manlets, twinks, and women.

>>42143504
>and women
Kek, I train my gf and she only does conventional on her own volition.

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>>42143504
>manlets, twinks

#roadto74kg

>>42143608
pure piss m'twink

How am I supposed to do blood flow restriction training solo? It's impossible tie myself up

>>42143670
I know a guy that just uses his knee wraps

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>>42143670
Stop doing blood flow restriction training.

>>42143670
find a nice girl (male) that's into that sort of thing

85kg is the perfect weight
Its the perfect mix between athletic and fast and super strong

Prove me wrong

>>42143718

Only if you're a manlet.

>>42143718
120kg is the perfect weight, so you are wrong

>>42143727
I'm 6ft

>>42143734
Your slow then and your knees explode when walking let alone running

>>42143718
>>42143734
>not 93kg
Lads...

>>42143777
How can you be 6ft tall and 85kg? Serious question. One thing is starting out that weight fine, but you get a lot heavier.

120kg is objectively the best weight because you are thick as fuck, not fat and you are both tall/ sort of tall and wide.

>>42143842
I was 67kg when I started, then bulked to 97kg at my highest, now I'm 88kg and cutting down to objectively the best weight of 85.

Best decision ever, I'm lean, I'm faster, I'm also stronger because my lifts didn't go down :)

You physically can't lean at above 105kg at 6ft
Not even bodorio is lean at 110ish kg and he's like 6ft2??

>>42143783
90kg was a good weight but that extra 5kg makes a huge difference

>>42139318
Sorry to hear. What's the treatment and outlook?

Identical repetition is how you get repetitive stress injuries. Vary your form. One set like this, one set like that. Find as many variations as you can and alternate. If a particular way of doing the exercise hurts the most do that way rarely or discard it entirely.

That's why PL is stupid

>>42143920
>If a particular way of doing the exercise hurts the most do that way rarely or discard it entirely.
But every way of doing it hurts, therefore I will always have one that hurts the most and therefore I will discard all of them. Are you telling us to quite PL?

>>42143883
How can you be so light? I'm 6ft as well (183cm) and have never been below 80kg, I dieted from 90kg to 80kg when I started and I was skinnyfat.

>>42143974
I'm light cause I'm lean, plus my legs aren't that big anymore, they are usually heavy as fuck, now most of my mass is on my back now.
If you're around 25% I don't imagine you to be even near 85kg.

I was about 25% at 97kg, give or take cause I only ever used that Navy body fat calculator, which is accurate to 3% give or take.

I'll be honest as well. I'm actually 182cm :^)

Dropped a thick norman khan into the toilet

listen to the splash here


http://vocaroo.com/i/s1vyh0YzP3Qi

>>42144019
I just don't see why you want to be so light. I was 100kg and the only downside was not being as good at running. But I don't want to run, that is why I lift. 95kg atm, going down to 90. I like having a little extra fat, it looks good.

>>42144076
Perhaps I have extremely light bone density due to a horrific undiagnosed genetic disease?

Do you have any pics? You could be bodorio for all I know man.

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Just Candito'd myself lads.

>>42144128
When's the funeral for your toes?

>>42144151

Whenever they fall off.

>>42144128
pissening m'lad

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>>42144161
>He wasn't using enough weight to separate them from his foot

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>>42144104
No pics right now, but here is me just before I started lifting, 89kg bodyweight. I could be really fucking fat and don't know it myself, but at 96kg I plotted in navy bodyfat thing and it said 20%.

>>42144180
Wouldn't sufficient weight crush the toes, not cut them off?

>>42144190
Sufficient weight hitting the joint with the edge might cut it off I guess

>>42144190
I would think it'd act like a wedge on one or both sides and cause a separation. It'd have to be very heavy though.

>>42144190
autismal post Tbh

>>42144188
are you a virgin?

what are some beneficial things I can do at the gym that won't affect recovery? I want to train tomorrow
i though maybe some mobility and hiit but not sure what else

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>>42144221
n-no

>>42144235

12 minutes each of cardio, mobility, abdominal work and as many rows/pull ups as you can do.

>>42144236
ok, the girl(s) you had sex with must been pretty gross

anyone got the google drive link the site is ded

>>42144200
>>42144206
But more weight means more plates and you can't cut off your toes if the plates are wider than the toes.

>>42144249
>abdominal work
but I'm squatting the day after

>>42144257

>The official pastebin
http://pastebin.com/sNJAvbZ8

>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1

>dropbox mirror
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing

>What is depthprivilege?
https://www.youtube.com/watch?v=XpgmQmdMfe0

>How to deadlift by Mark Rippetoe
https://www.youtube.com/watch?v=tfYez7-h55c

>How to setup for the deadlift by JL Holdsworth
https://www.youtube.com/watch?v=hlBMGsRly1c

>How to sumo deadlift by Ben Rice
http://www.youtube.com/watch?v=_5tQpNoSiKU

>How to lowbar squat by Alastair MacNicol
https://www.youtube.com/watch?v=RMFHgVN_pcg

>How to set WRs by C. Lutz
https://www.youtube.com/watch?v=e-ORhEE9VVg

>How to build a big bench by C. Lutz
http://www.youtube.com/watch?v=XrVZqPkgdXo&list=UU2AylXQjX_qvxfesfBOYq5A

>How to bench press by PTW
https://www.youtube.com/watch?v=_V189hK85BI

>How to piss off Isley
https://www.youtube.com/watch?v=f3EuCSe7pUA

>Trips PRs Pastebin
pastebin.com/2VTGQFN3

>/plg/ atlas
https://www.zeemaps.com/map?group=1252009&location=United%20States&add=

>>42144268
One edge will be exerting a lot of pressure on the part of the foot it will be in contact with, probably will be enough to separate them

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>>42144269
#thrive

>>42144251
Why is that?

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>>42144296
mfw

That copypasta has a taytay vid btw.

>>42144188
why are white people so fucking heavy
i looked like that before lifting too and I was 82kg at 190cm

>>42144410
idk man, we just are, I guess

>>42144367
Have you just realized?
That's such an old joke. I'm one of the oldest posters here and it was before I came.

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>>42135574
Anybody here actually signed up for a meet?
What fed?
What division?
What class?
List your openers.

>>42144606
I know it's old, I was here when whoever started doing it. I wasn't sure FR knew.

>>42144657
oh, you had me confused for a moment.
Mind explaining the joke? Its one of the few I don't know.

>>42144657
I actually forgot that was a thing desu

>>42144666
I just remember taytay being a meme artist, possibly spurred by bodorio, but I don't know.
FR is the PLG Memestorian.

>>42144684
I remember that massive fat girl who squatted like 5pl8 listening to tatay and unironically called it inspirational.

That might have been as late as 2016? I remember it being 2015

>>42144701
So that's how it was. I guess I actively avoided that vid and missed the baot on that meme.

Must've been 2015, or late 2014. Don't think it carried over into 2016, think the OPs at early 2016 started excluding links.

>tfw finally hit lmao3pl8 diddly after a year and a half
>tfw shit at this """hobby"""

>>42144781
Are you lifting by yourself?

>>42144781
Took me 2 years to hit 4pl8

>>42144809
Yes. Also a 170 lb twink.

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Why do girls have big asses but don't lift????

OC btw

>>42144886
Female chads

>>42144656
USAPL meet coming up on August 19th. Gonna compete in 83 and probably open around 160/110/190 or so.

>>42144886
L O R D O S I S

O

R

D

O

S

I

S
every time i see a girl with a nice ass and investigate the angle of her pelvic tilt i end up dissapointed. they look ridiculous

>>42144886
>buys and wears damaged pants
fucking wimmen

>>42144971
>>42144948
I can't tell if you guys are joking or not

Are you being ironic?

Just out of curiosity, you are virgins with less than a 400 Wilks right?

>>42145038
Beta white Knights are the worst thing ever

Someone make me laugh my friend/gym buddy just died in a crash

>>42145172
I want to die peacefully in my sleep, like my grandfather.. Not screaming and yelling like the passengers in his car.

>>42145185
Huh, I feel differently now

>>42145180
Kek thanks anon

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Is there anything I can replace cleans with on Texas Method's C day? I'm really bad at them

>>42145198
Fuck that's twice I forgot to delete it.

I'm heartbroken he was my best friend from work. He could dead 6pl8 and squat 610 for 2 at 205.

Loved the guy

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>>42145172

Do these birds make you laugh?

>>42145210
Its a shame I'm the only one around at the moment because I don't know how to respond.
As I understand it you've been gone for some other personal issues as well? I can only imagine this is icing on the big fat Norman Kahn life's just taken on you.

Absolutely mad how people in your life can just disappear overnight.

I recently got in a friends car and he was doing 80mp/h in the back lanes, literally skidding left and right instead of turning corners.
People like my friend do stupid shit like this and come out okay, it really is luck of the draw I guess.

As you might be able to tell I'm going off tangent a bit because I don't know how to respond.
I don't wanna say "I'm sorry for your loss" or some gay shit like that. Wanna be real man. I'm feeling for you.

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>>42145270
Thanks for saying something and if this was you >>42145180 thanks for the laugh. Apparently he was trying to avoid something on the road and ended up crashing his motorcycle.

I'm wondering if it's better that I try to put it behind me or if it's better that I just let myself cry it out. The latter isn't working.

Either way I appreciate the kind words. I'd expect myself to be stronger than this but fuck it just hits so hard out of nowhere. you don't expect that when you unlock your phone and read through your texts.

>>42145237
Generally yes. The "the risk I took was calculated" is really the best one.

>>42145210
I said 610 but it was 510.

>>42145317
All me yeah. In your situation I'd be pretty fucking depressed to say the least, all I know about loss and grief is that it takes time, and it seems nobody knows how to make that time go any quicker, or lessen the time needed to heal.
Don't wish your life away in the meantime though.

That's all I know.

Man super sad around here

Did anybody figure out which trip was dying of skin cancer?

>>42145375
It was sean

>>42145383
Oh for real?

Nevermind about the sad thing then.

>>42145395
That's not very nice.

>>42144190

I lifted the side of my Diddly up so I could put load a plate on it, and I was positioned with my hip against the plates on the bar so I could slide the plate down the shaft. Little did I know that MY shaft, the big penis that it is and all, was just slightly in the way, and as the plate slid down quickly, it slightly clamped the last half centimeter of the tip of my dick. I was even wearing pants (basically male yoga pants because I like ironically showing my man ass), but my flaccid bulge was sticking out by a good inch which was just enough for the nicking to occur. At first I felt a really sharp pain, but because I was in front of other gym goers, I didn't stop to feel myself up. It was only when I got home to jerk off that I noticed the tip of my dick had what looked like a nail clipper sized and shaped cut.

The take away from this story is that I have a MASSIVE cock even when flaccid.

>>42145366
again, thanks. I was lucky to know him.

Kind of makes me laugh, I'd see him walking by at work and he'd just be smiling to himself, never had a bad day.

>>42145383
not now anon ffs

>>42145375
sorry to bum you out, fiancee is almost home so I'll fuck off for a while.

So I had a question: do I need to do rows?
And well, the answer I came up with is...

Let's start off with some context! Why don't I want to row?
Because I don't enjoy doing rows.

What was I afraid would happen if I stopped?
I'd have small and weak rear delts and lats

What did I do instead of rows?
Power cleans, chin-ups and deadlifts

What was the outcome?
My rear delt was lacking heavily

What did I do next?
I incorporated light high volume BTN Press

What was the outcome?
My whole deltoid head grew, and my rear deltoid head caught up very quickly.

Do I have any reason to do barbell rows?
None that I am aware of.

Thanks for reading!

does 5/3/1 work is it jew scam?

>>42145684
low IQ roidcel jew scam

>>42145684
pretty sure that Wendler isn't a jew
I like 5/3/1 with a shit load of modifications for a couple of months a year to just let my shit recover.

>>42145684
>does 5/3/1 work is it jew scam?

You're confusing Jim Wendler with the kike Joe Weider

>>42145684
Currently considering running it as a 2 or 3 week cycle instead of 4, with the 5x10 at 50% accessories variant.

Can't sleep

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>>42146249

This is pretty much the only time in your life when you should focus on depleting your momentum.

>>42146278
Idk what that means cause it's 4am and I'm tired

>>42146249
take some melatonin and jerk off

>>42146295
no and no

>>42146302
Why?

>>42146317
I need a prescription and I'm too tired to jerk off

>>42146332
Where do you live that you need a prescription for melatonin?

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>>42146332

I used to think I needed a prescription when I had frequent problems sleeping.

I just needed a proper schedule. Just try hard(er), or fix the shit in your life that's keeping you awake thinking about it.

>>42146340
UK
>>42146347
K

>>42146249
Probably a zinc deficiency, typical signs are insomnia. Take some ZMA before bed on an empty stomach. After a few nights you will sleep like baby and have wild dreams.

>>42146487
This guy gets it

>>42146487
The reason is I have a cold and took some medicine thats supposed to help keep you awake and I forgot to take the one that makes you sleep

So its 4am and I'm hungry and half debating to go get some food

>>42146507
Yeah, that is a pretty important detail to include you fuck.

Take Zinc anyway.

New
>>42146539
>>42146539
>>42146539

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>>42146487

>take zinc on an empty stomach