/plg/ - powerlifting general

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>>42146539

First for a friendly reminder to always build momentum.

Second for Hepburn is best program

jim wendler 5/3/1

Some anon posted this chin-up program

S1: 6x2
S2: 8x2
S3: 5x3
S4: 7x3
S5: 5x4
S6: 3x5
S7: 5x5
S8: 4x6
S9: 6x6
S10: 3x10

I'm on S3 and already seen huge improvements

So um, thanks to whoever gave me that.

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Jim Wendler (5/3/1)

>>42146727
does this work if i chin-up only once a week?

>>42146772
I'd imagine so
It might also work with weighted chin-ups
However as I understand it you're supposed to have reps left in the tank or something gay like that

How do I formulate a long term plan lads? Every single program says "do not do this twice in a row". I'm still weak, can I just run back to back peaking cycles anyway?

eleventh for anime

twelfth for socialism

Eleventh for the guy above me sucks dick

>>42146813
What is your training history?
What are your lifts?
What are your goals?
How much do you weigh?

thirteenth for friendship

>>42146857
I love you Filip Lindstrom

>>42146849
About 1.5 years of shitty low volume bad form training, 3 months sedentary on a deficit, then 3.5 months of serious training since then. I ran my own program for a month and a bit just to quickly progress to my old PRs, then did a peaking cycle which I finish today.

100/85/160 S/B/D

176cm
74kg morning weight with a gut due to overbulking these last 3 months to compensate for the weight I lost while not training

My goal is to be generally strong but I enjoy doing the big 3. I have stupidly long femurs but I can definitely squeeze another 20-30kg out of my squat, until 2 months ago I either didn't squat or did it with disgustingly bad form which demotivated me from squatting whatsoever, and my max was 75kg. Training with submaximal weights is what blew my squat up, fixed my form and made me actually enjoy it, SS never worked for me due to my shit squat form and is what originally put me off lifting seriously originally because there were no good programs with front squats.

I don't really know my sticking points on bench because if I come close to failure I can always grind out bench reps even when they're super slow. For deadlift and squat, it's most likely at the bottom of the movement, but I don't feel like sticking points are holding me back and I assume I'm too weak to worry about them anyway.

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16th for having some kind of a plan

creatine caps v powder

Any difference?

>>42146765
>tfw eating good sandwich

Rotisserie chicken, peperjack, cucumber, onion, avocado and ranch.

>>42146960
Both r Jewish scams

>>42146924
>176cm
>74kg
My advice to you would be to eat more and focus on upper/lower body hypertrophy for a couple of months.
If you're willing to read a bit I'd read through 5/3/1 by Jim Wendler, Practical Programming for Strength training and the Juggernaut Method 2.0 by Chad Wesley Smith. I'd say that unless you're a naturally talented person when it comes to strength then you're just going to want to gain a shit load of muscle mass, which will A) make you look better and B) make strength training more effective because you have more muscle mass to work with and you should also have a much higher work capacity.

>>42146960
1 will make your dick fly off
Choose wisely

>>42146924
How to deadlift pls
77 kg
125/105/142

>>42146539
Vanilla Ice is Rich Piana

prove me wrong

>>42147000
I've read everything there is to read that gets regularly posted here. I've read all the 5/3/1 books and ran several cycles, I liked the program, progress was definitely progress but it was slow and I always felt like I wasn't pushing myself even when I used near my true max instead of a training max (a weight I was sure I could 1rm on any day, rather than 90% of a weight I thought I could maybe 1rm). If I knew how to program joker sets I would have gotten much more mileage out of it I think. I had no idea what the fuck practical programming is trying to tell me because the book was honestly a bore and made it impossible to focus. I tend to stay away from Rip's stuff because of how much shit he talks about people who show better results than him. Also because my squat and bench respond extremely well to high volume training.

>>42147027
Have long femurs. After 1 year and a bit of deadlifting 1x5 once weekly, some 5/3/1 and a month of fucking around on phat I hit 130kg 3x3, 130kg 1x4, 120kg 3x5 and 150kg for a 1rm all at 66kg bodyweight while doing PHAT of all routines. At the time my curved spine good morning olympic squat was 75kg and to this day I can't get anywhere near parallel on a close stance squat without curving my spine to shit, regardless of whether my heels are on pl8s or not. Last time I measured I think my femurs were the average length for someone that's around 186cm.

>>42146710
Did you do hepburn with rows/chins or just bench/squat/dead/press?

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>>42147255
I do pic related, rows on bench days and weighted chins on ohp days, with variants for the pump sets

>>42147266
fuck that must take ages

https://youtu.be/8qA6tToHgLs

I miss 2016 plg :(

>>42147273
I can do the pump sets and back work with 60 seconds or less of rest between sets, and combined with the 2 minute rests between sets for the main work, I'm never in the gym for longer than 2 hours. I was there for 100 minutes today.

>>42147305
I wish I had that amount of free time. I haven't been able to lift for more than hour in almost a year now.
Some weeks I get to the gym once.

>>42147305
That's going to go up though

Hepburn always goes well for awhile then the fatigue sets in, from my experience

>>42147309
Sorry to hear that dude. If your work capacity was pretty good and you didn't want to bother with the pump sets, you could probably superset it and finish the whole thing in an hour. It's pretty tough though. I superset bench and squats once, wanted to puke after.

>>42147318
Yeah, I'm sure it will, but probably not for another cycle or two desu. I'm feeling pretty good despite cutting fairly hard rn.

>>42147347
its okay man I somehow manage to fit in chin-ups, bench, some sort of hip hinge pull and arms with time to spare

At the cost of never really warming up lol

>speaking to a girl
>tell her I lift
>she tells me she benches 80kg at 60kg bw
>almost 90 bench wilks
>tfw its higher than my bench wilks

Wtf she must have her feet on the bench, ass up, using a slingshot and her spotter has to be upright rowing the bar

So I'm currently about 165lbs/75kg and I have my first meet in mid September. I'm looking to increase strength while not increasing weight since I'm planning to compete in the 75kg division. My questions are....
1. Is a weight increase something i have to worry about in this time frame? I've stayed relatively consistent over the course of the last several months getting as high as 170 and as low as 155. While going from a 445 dl to 515ish, 330 squat to 385, 205 bench to 245. I'm happy with my bench and deadlift but I'm hoping to hit 405 squat at my meet.
2. What's the ideal bf% for a powerlifter? When does competition level performance begin to suffer? in terms of nattys of course. Im sitting around 13-14% (based on calipers and electrical impedance) but i want to have a huge fucking wilks and was hoping to lean out as i gained strength and size while staying the same weight.

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REALLY MAKES YOU THINK

How hard can I go on first set lasts? I want to do a shitload because I didn't last time around and I felt it was holding me back.

>>42148400
Go hard on jokers not first set lasts. Wendler says specifically to not go harder than 5 sets of 8. If you're just doing 1 set to failure then you're supposed to go as hard as you cna.

>>42148414
Alright that sounds good. 5x8 sounds like something I had in mind too.
What about deadlift FLS? I feel like I'd fuck myself up doing them.

>>42148458
The heaviest weight you'll ever be lifting in your first cycle as FSLS is 67.5% of your true 1rm for 5x8. If that's too heavy for you good old Jim recommends doing between 5 and 8 reps, so if the later sets get hard simply do less reps. He also recommends doing 3 to 5 sets, so you can always skip the last 2 sets if you're fatigued and experiencing form breakdown.

>>42148483
Hmm no that sounds manageable. I'm just coming out of a 5 month cut so I'm gonna have to be a bit careful on how I add back the volume.
3x5 on lower and 3-5x8 on upper sounds like a good starting point.

>>42148506
Keep in mind the 5+ week first set is only 58.5% of your true max so it should be pisseningly easy to do 5x8 even on deads if you didn't go for singles on joker sets.

>>42147445
mayb you're just weak my dude

https://www.youtube.com/watch?v=hUuV2xe3ZWA

>>42148529
How fucking autistic are you that you don't know jen Thompson's name?

Also, she's an out liar.

Lads how wide should my grip be for raw competition benching? I've been benching with about one and a half times my shoulder width but I see a lot of people moving big weight with extra wide grip.

>>42148584
Holy fuck it matters so little

>>42148592
Then what range should I aim for to prevent injuries?

>>42148604
whatever your strongest with

>>42148527
Yeah I saw, it's babyweights. I'm thinking I should make it a bit harder by doing them in fewer breaths or trying to not make any noise when touching the ground.

>>42148617
They're not supposed to be hard. If you want to make the workout hard then set a rep PR, then do jokers until you can't do any more singles.

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>>42146842

Underrated post

>>42146710
link to this program

>>42146924
Holy shit you just described me almost the exact same lifts too wtf

>>42146549
who is this cum guzzler?

>>42149091
I literally just posted it >>42147266 . Start with 8 RM (~80%) for your 8x2, add a rep to one set each session, add weight once you reach 8x3 and reset to 8x2. The 3x6 weight is about 65%, add a rep to one set each session, building to 3x7 and then 3x8, add weight and reset to 3x6. 2 minute rests between each set. The main program is just

A
Squat 8x2 -> 8x3
Bench 8x2 -> 8x3
Squat 3x6 -> 3x8
Bench 3x6 -> 3x8

B
Deadlift 8x2 -> 8x3
Ohp 8x2 -> 8x3
Deadlift 3x6 -> 3x8
Ohp 3x6 -> 3x8

ABxABxx is how I do it.

Im doing the normal 5/3/1 (found on T Nation) with BBB assistance only on the first week atm, though I heard Beyond 5/3/1 is a lot better, should I switch?

>>42149635
It's the same program he just gives you more stuff to do, more ways to lay out and choose accessories, tells you how to peak for meets etc.

Joker sets are definitely something you should learn about if you haven't already though. They go well with BBB.

>>42148584
>but I see a lot of people moving big weight with extra wide grip.
only dyel manlets

Real men do closegrip. A good muscularity increases leverages with this grip

Anybody else done with cutting for good Tbh? Gonna eat like a pig and bloatmaxx the rest of my life Tbh

>>42149586
so it takes you 8 weeks to add weight? goddamn seems like an innefficient program tb h

>>42149767
4 weeks dumb shit

>>42147445
That bench isn't really that extraordinary. It's really good, but there are lots of natural women in my tiny country that benches more than 80 in the -63kg weightclass.

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>>42149767
>he can still progress on a monthly basis
>>>/fit/

>>42149767
4.5 for main lifts, 3.5 for pump sets. It's a lot of volume and you're progressing by adding reps, not just adding weight.

>>42149786
yeah but she was just some random roastie

>>42149644
I'll read up on it, should I over it or add joker sets to BBB and continue my 5/3/1 as is? Have it layed out this way atm:

Day 1
OHP 5/3/1
Bench Press 5x10 (not sure on the % yet)
Lat Work (I do chin ups here)

Day 2
Deadlift 5/3/1
Back Squat 5x10
Ab Work (Leg Raises)

Day 3
Bench Press 5/3/1
OHP 5x10
Lat Work (Chin Ups again)

Day 4
Back Squat 5/3/1
Deadlift 5x10
Ab work (Leg Raises again, might try ab rolling)

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>>42149788
anyone who posts helper is a friend
>>42149767
it's 4.5 weeks, if you think about it if you managed to even add 10lbs to that you would be +110lbs on a lift in a years time (never going to happen unless talentchad)

>>42149816
There are random men that benches over 3pl8 in most gyms

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>>42149820
>mfw deleted my old reaction folder so now almsot every image i have is an apu

>>42149819
Joker sets are done after the 5+/3+/1+ set. You go for a rep PR then do joker sets.

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>>42149842
i really like the vietnam war apus

>>42149832
Yeah but they're men and most of the time on steroids

>>42149813
how much do you add each cycle anyway

>>42149819
switch over to it* shouldve checked that

I think if you do steroids you should have to have the words "fraud" branded on your skin with a hot metal marker

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>>42149858
grashing dis plein

>>42149868
By it I meant Beyond 5/3/1. what is wrong with me

>>42149863
You're supposed to do 10 lbs for the big 3 and 5 lbs for ohp, but I managed to add 10 to everything for my second cycle and ohp seems fine.

Can you guys give me advice on tight leg muscles? Yesterday my knees hurt when I extended my leg fully or flexed my quad. Did a light leg work out. After I foam rolled and stretched feels a lot better today.

Still lingering tightness. Going to foam roll and stretch again after I finish work.

Anything else I should be doing?

>>42150059
Also i go to an oly/power gym and coach said form for my lifts are goood

>>42150059
i had the same thing but I accidently overextended by leg once

>>42150059
Make sure you get your hip flexors stretched out, they have caused me some problems in the past with the knee and quads.

>>42150217
Assuming it went away? I may have overextended + overused my legs

what are some good books about programming

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I thought I fixed my hips-shooting-up-too-soon-when-squatting syndrome by temporarily switching to high bar with closer stance, but once I got back to low bar squatting it occurs again, though slightly less pronounced.

It's not a technique thing, I attribute the issue to weak quads as it's my limiting factor when deadlifting, too.

I am currently doing TM with my 5rm being 135.
How can I efficiently work on some quad hypertrophy without much interference with the program?

>>42150245
>How can I efficiently work on some quad hypertrophy without much interference with the program?
belt squats

>>42150245
Pls be kg

>>42150280
Ofc it is dude...

>>42149872
The shitty skin is usually enough

>>42150245
>It's not a form thing
It could definitely be

I only had enough money to either get the train to see the gf or order a large chicken variety pizza with chicken kickers on the side...

Does Joe still collect pizza pics?

>>42150245
>not a technique thing
How can an issue with your technique in a lift not be a technique issue?

>>42150500
Hey man listen to the song in the OP, its a nice one bodorio used to like

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>>42150500
I know it could, but I am fairly certain that it's not in my case. I can keep the correct torso angle and timing throughout the lift if I consciously focus on it, but I simply can't do so with maximal weights and shift some of the weight to my posterior chain.

>>42150280
Ofc

>>42150253
Is it doable without the machine? Can I use like plyo boxes and kettlebells? Do you think that I should lower my overall squat volume not to mess up recovery?

>>42150567
Ok, sorry. Its a form issue occurring due to a muscle imbalance.

>>42150590
why not just do some front squats to work on building your quads a bit?

>>42150574
It's a nice song.

>>42150590
I'm just wondering if it's simply a cueing thing. Muscular imbalances take a long time to develop and a long time to correct. Also, tbf, when it's max effort, that's kind of what happens to me too. Nothing huge but at least a bit

>>42150590
You can hook up a dip belt to a standard cable machine, or you could just hook up some kettlebells/plates to it. Either way should be fine.

>>42150624
Belt squats are better because they don't rely on your upper back and core nearly as much.

>>42150556

I don't know if he does but if you post one here I can make sure he gets it.

>>42150243
justin lascek on texas method.
both ebooks.

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>>42150642
Hopefully this triggers him as a vegan

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It wasn't worth it

>>42150633
Well now I am contemplating it a bit now that I think about it, but I really think not.
Say I was doing it the wrong way since the beginning, seems like enough space for developing a weakness.

Cues I use are hip drive and keeping knees forward.

>>42150634
We don't have cable machines either :(

>>42150865
Putting plates/kettlebells on a dip belt and squatting on some plyo boxes or benches should be fine then

>>42150232
>overused my legs
I believe I did this and got tendonitis and half a year off squatting in return. Sharp pain at the bottom of the quad and slightly above the knee cap.

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>>42150980
>>42150992
Do you fine fellas have a link to the dropbox?

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I feel like I get a much better setup and lift doing a clean deadlift than the traditional setup.

Any reason I should avoid doing a CDL?

Last I heard, traditional sets up your hips better while CDL sets up your upper back and shoulder positioning.

>>42151106
>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

Finally made some fucking progress on my bench. From 105x1 to 97.5x9 amrap in one month. Do you guys think 120 max is realistic?

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Coach/spoon feed me !!
>21 yrs old.
>82 kg
>180 cm

1 RMs are
>50kg ohp
>70 kg bench
>100 kg dead
>90kg low bar squat
>65kg rows

I have been fucking around for almost 7 months. I'm discouraged and disappointed with this progress.

My goal for now, is to one rep 60/100/140/180 kg which I belive is very doable with someone with my specs.

I have no idea what program to follow. I started with SL but now think 5x5 is bullshit. I want to do 3x5 instead.

My questions are:
>what program should I follow to achieve 1/2/3/4 the fastest ?
>how do I reach them ?

I feel stuck. I REALLY WANT to achieve it.

During these 7 months I tried SL, upper lower, candito, and now "doing" pplpp since I want to better my upper body.
I realize this is program hopping but I dont know what to do.

I want 1/2/3/4 reeeeeeeeeeeeeeeeeee

>>42151226
Probably not right now, should be IF you peak properly

>>42151279
just do ss

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>>42151279
Are you saying you have been scimping on your fahves?

>>42151279
Starting strength, gain weight at 0.5-1 lb a week.

Can I replace deadlifts with power cleans and do them 3x week on TM? 5x3 Monday 3x3 Wednesday 5x3 Friday ?

>>42151279

Starting strength. Gain at 5-10lbs per week.

>>42151296
>>42151322
>>42151353
>>42151385

Why starting strength ?
At what weights do I start ?
Should I learn to powerclean ?

>>42151394

You can do speed deadlifts with 60% your deadlift working weight or high pulls instead of power cleans.

>>42151394
>Why
Starting strength is the best beginner strength program, period.
>Starting weights
Something that 3x5 isn't too difficult to do, like 70-75% to start, follow the phases starting from the first one http://startingstrength.com/get-started/programs

why do i keep waking up earlier what the fuck. why cant i get my whole 8 hours.

>>42151394
I took a hiatus from lifting and SS is my goto program to build back strength. Squat is currently 270x5, all lifts are steadily climbing to where I was previously. It works really well, provided you have decent form.

Power cleaning is also fun as fuck.

>>42151509
sleep earlier

>>42151509

That happens to me when I need to sleep earlier, when fatigue builds up too much, or when my estrogen gets out of whack.

How much light is there in the place you're sleeping?

>>42151604
>when my estrogen gets out of whack.
How can you tell?

so how many of you have visible abs if not a six pack? do you care?

>>42151529
>>42151497
>>42151410
Ok.
I was reading the starting strength novice page and read about how he used milk.
I can only afford to drink 1 litre of milk for every training session alongside my usual diet which I will increase in calories overall.

Can that work out ? Im obviously not underweight so I don't think id need 1 gallon.

>>42151653
Milk isn't necessary, just make sure you're hitting your macros decently and are in a minor caloric surplus.

>>42150680
Very nice.

>>42151649
Flexed or unflexed?

>>42151691
both I guess

>>42151649
I do, but I don't really care that much I Just try to stay below 20%bf and I'm guessing I'm at around 17-18% now.

>>42151649
i have like a 2 pack and an outline around them. not really.

>>42151653
IIRC he recommended milk as a cheap source of calories for those that struggled with eating enough calories. If you do struggle with that, though, I think you can get food that's equally cheap or cheaper, and probably makes your diet healthier than drinking huge amounts of milk. (Not that dairy is bad, but huge amounts of anything likely leaves less room for other things.)

>>42151796
>>42151669
Thanks lads.
Btw I just took a look at ss anf it looks perfect.
I never knew you deadlifted everyday in the first phase. I like that.

My knees cave in and I lean too much forward, while not even being able to rep5 on 225
what am I such a failure?
pls help

>>42151898
Try slow squats (5+ secs eccentric/concentric and a pause at the bottom) for some sets of fives next time you warm up.
If you have some light bands available, put them around your knees so you need to actively push out.

>>42151898
this is every low bar memer ever, I can't stop laughing when I see guys half squatting low bar with 60kgs and they have the worst form ever. Every person should start with high bar and then switch to low bar for m-muh 5% more on squats.

>>42151141
Thanks retard

>>42151394
>>42151279
Do Greyskull LP.
SS is good but lacks in some areas, you're gonna stall quickly on it.
Also eat.

>>42151952
>i dont low bar
>i dont half squat
>i dont squat 60kg
>i dont have bad form, I just cant progress
low energy

>>42151971
>i dont have bad form
>My knees cave in and I lean too much forward
hmmmmmmmmmmmmmmm

>>42151951
I'll try the paused squats.
I'm also starting to goblet squat at home, might also use bands to help on that front at the same time
I heard that stretching the adductors can help, and ofc quads and hip flexors

>>42151623

Itchy nipples, sleep problems, excessive emotionality.

More importantly, blood work.

>>42151898
Prep your squats better.

>>42151951 is great if you have issues with external rotation strength or cues.

Warmup well, focus on unracking the bar, get a tight position before beginning your squat, and determine the best speed for you.

Personally my body wants to drop quickly but maintaining hamstring tension and forcing myself to slow down gets me a solid, strong squat position.

Back to training every day. Frequent low volume sessions are dank.

>>42152034
Paused and slow squats. The slow tempo makes you really feel out your positioning at every part of the lift, and this proprioception is very important in lifting.
If your technique is fine on the way down and breaks down on the way up, it's most likely a technique issue.
>>42152072
I'd love to read more about it, have any suggestions?
>>42152079
>Personally my body wants to drop quickly but maintaining hamstring tension and forcing myself to slow down gets me a solid, strong squat position.
Riding the brakes on the way down and allowing the speed increase just before the hole without losing tension is supposed to give a stronger stretch reflex. This, in addition to back tightness, is what Ray Williams prioritizes when squatting, apparently. https://youtu.be/bE6AT9HAIEU around the 8min mark.

>>42152034
>>42152145
>If your technique is fine on the way down and breaks down on the way up, it's most likely a technique issue.
Rather than an issue with tight adductors/quads/hip flexors, I was going to say.
Poor technique on the way up can also be a sign of weak muscles, but the first thing to check is technique.

I think I woke up with bursitis of the elbow lads. H-Hold me ;-;

>>42152604
This reminds me I haven't had an injury in way over a year now

I actually have no idea how you injure yourself. . .

>>42152617
I swear on my life I literally was fine when I went to bed and I woke up in pain at like 6 am.

>>42152663
Lay in bed and feel bad
That often helps me deal with all my problems

In for Sean isn't a bad guy he's just misunderstood

>>42152791
Cite sources

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>>42152945

>>42152945
I lost a friend yesterday and he made me laugh and showed compassion

>>42152969
That was me, not sean

>>42152969
>>42153014
>>42153024
That wasn't even Sean or anon that was me Dino

>>42153024
You said Norman Khan so I guess I wrongly assumed. Thanks again. fwiw my life has been really great lately, so you may have misheard. I just picked up a job that pays way too much

>>42153047
that was the guy...

>>42153047
Sean is a limp dicked sociopathic homo asshat. I mock him.

You are welcome for the comfort, and glad you got a good paying job.

>>42153070
b-but you didn't write that

>>42153079
Good one dino

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Thanks for the kind words to whoever wrote them

What are the best ways to lift without putting too much strain on your lower back?

Im a fat 27 year old (ugly) 200 pound guy who sprained his back about a month or two ago. I've already lost some notches on my belt just by eating better, but Im considering joining a gym soon to speed things up.

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For years I've been trying to invent a brand new lift and my captcha just did it for me

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>don't own my own belt
>have to use the gym's
>halfway into my cut
>I'm already too slim for the belt
This is fucking bullshit.

>>42153182
My $20 eBay belt has done the job for literally years
Double prong generic belts just do the job

While single prong is superior, I wouldn't risk it on a cheap belt.

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rate this hyperthrophy block I made for squats

its too much volume isnt it

>>42153107
Oh well this is weird, I actually wrote that. I'm glad it meant something to you. I've had a bit of practise trying to empathise with people, and I tried my best to show it through my words, instead of just giving the usual "condolences", so equally it means a lot to me that you took something from it and more so that you wanted to thank me for it.

Be well my bud, forever and always.

>>42153282
How have you calculated volume? I feel like getting into a long and pointless argument right now.

>>42153325
set * rep * percentage(or weight, doesnt matter in this case)

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>>42153340
That's not how you calculate volume my man
Coach trappy said

>>42152145
>>42152277
to be fair, I do have some trouble going down as well, I have been trying to get consistent with stretching and bodyweight squat, cos I struggle unless I keep my stance really wide.
that's why I said about the quads/hipfl/adductors

>>42153357
how do you do it then

>coahc trappy
lmao

what does it mean to "breathe into your stomach"/"breathe into your diaphragm"
and
"don't breathe into your chest"
when speaking about bracing for lifting?
Is there any other place your breath can go except your lungs? The diaphragm is just the muscle that brings air into the lungs.

>>42153371
Ask coach trappy if he ever decides to bless you with his knowledge again

>>42153415
Breath into your balls. When you breath from the chest you tend to inflate your ribcage, but when you breath lower down (your balls), you inflate your stomach.

>>42153282
is everyone here braindead do you guys just follow random programs on the internet or cant you just bother replying

>>42153424
okay so anatomically the cue is just to inhale without expanding the ribcage?

>>42153415
https://youtu.be/U5zrloYWwxw?t=2m8s

>>42153282
8x8@75% Wew lad good luck with that.

>>42153369
What are these troubles on the descent?
If you can squat deeper with a wide stance, it's probably the way you're made (hip morphology) that's causing your descent troubles. Maybe ankle ROM too.

>>42153434
Yes, but breathe into your balls is what you are actually doing.

so what's the difference between high bar and low bar?

>>42153604
high bar is for men low bar is for memers

>try highbar on my recovery day
>snap my shit up and die
You can't make this shit up. Literally impossible to do properly and stay tight.

>>42153604

More advantageous leverages with low bar than high bar.

All this high bar talk has me thinking

Is there anything worse than talentcucks? I was just watching John haack videos

>too lazy to even learn how to lowbar
>literally just walks up to a bar and pulls it on deadlifts, has pretty significant rounding in his back but never gets hurt
>one of the best 181 lifters

>>42153597
that doesnt make sense

>>42153692
It's a stupid Elliott Hulse meme

>>42153692
BREATHE INTO YOUR BALLS.
https://www.youtube.com/watch?v=X5fephNxyNU

is trappy here

please tell me how to calculate volume

>>42153655
Training on exhausted core is asking for trouble

>>42153604
Bar position

>>42153415
What other people are telling you is right, but the big thing for me is reminding myself to clench my butt to pull my spine into neutral, and not push my sternum to the wall in front of me

>>42153787
Recovery day on texas method I should say, so I am meant to train

>>42153604
Most people can lift more low bar which is why you'll see most powerlifters compete with lowbar.
I personally prefer to do the vast majority of my training highbar because it's easier on my elbows and shoulders which lets me do more pressing work and I figure that spending less time out of the year loading the shit out of my spine in a low bar position and while pulling conventional probably isn't good for me in the long run.

I feel

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>cant hit my old 1RMs on snatch or clean and jerk or even within 95% of them
>165kg front squat
>a 10kg PR

this really gets my noggin going
(third times the charm kept forgetting my trip)

>>42153899
I hit that front squat on my days off for fun

Are you even trying?

Why do I get weird ass cramps in my upper body after doing bb work? Is it bad and is there anything I can do to avoid it?

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>>42153937
A) how heavy are you

B) how much do you back squat

C) did you use a belt

D) ok

>>42153899
Seriously what are you even saying

I keep trying to like you but it's just not possible with your internet persona. I'm sure you're fine irl but you have to realize you're a total faggot on 4chan. I'm asking you to mix in some humor or something. Just put forth some effort

fuck m8s I figured out how to calculate volume

what I originally thought was: set * rep * load. But its actually: set * rep * load * ( rep / max reps at RPE10) which is relative to the intensity

This makes a lot of sense since the former would list 5x10 @ 60% as more volume then 3x10 @ 70%. Thanks for that trappy guy for making me think and figure this out

>>42154020
>I keep trying to like you but it's just not possible with your internet persona

what do you think the point is my child?

>>42154062
We are we alive

>>42154062
I think the point is to have some semblance of credibility. I think you could try to match your edge with some likeability.

>tfw you're not making the most of life
https://youtu.be/chTJ4Q5ALDg

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>>42154089
>is that so

>>42152663
Please change your name from the R-word. I don't want you triggering people with your ableist language.

feminine benis

>>42154317
Pooptine pls

>>42154165
looks kinda cool desu

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BLUESHOES PLS COME BACK :0((

>>42151226
Me again, if I'm doing nuckols with c6w should I deload using c6w or just keep going with nuckols without deload week for bench?

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>>42154219
You might like this funny reaction picture

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>>42154219
You also may like this funny reaction picture

Please only save one and not both thank you

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Daily reminder to tell your parents you love them and to make the most out of life

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>>42154649
I was just about to post this song
https://youtu.be/qr_Lt1ae8ys

And make a similar remark

Never heard this version of it and for whatever reason it hurts more

>>42154692
I just listened to that song

>>42154554
If 3x beg, do it if you feel you need it, if 3x int med, deload after every or every other cycle. Redoing week one without new maxes and not going balls to the wall on the amrap would be how to do it.

>>42154705
Try this one
https://youtu.be/1vhtpAIbIpQ

>>42154050
Volume typically represents the total amount of work you're doing (you can find it summing set*reps*weight, total number of lifts, or anything like that) while tonnage is usually specifically set*reps*weight

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>another day without my sweet Latvian princess Rebeka

the world is just...

>>42154744
>Volume typically represents the total amount of work you're doing (you can find it summing set*reps*weight, total number of lifts, or anything like that) while tonnage is usually specifically set*reps*weight
yeah thats what I thought initially but the flaw is that you dont take RPE into account

you could do some crazy volume numbers(set *rep *weight) at like 20% even though we know that does not induce any sort of muscular adaptation(strength or size)

>>42154722
It's 3x int med, and thanks sounds solid.

We all know Trappy will be back soon
He only lasted 6 months before and he got BTFO 4 months ago now

How will we stop him again?

>>42154649
ima have kids just so i can do this guilt free

>>42154832
>4 months

but it seemed like so long ago

>>42154766
i just want to talk to her at least! I can accept i will never find a girl like her nor will i ever date her. But at least give me the chance to just talk to her!

>>42154766
She actually looks bad in this photo

>>42154849
be grateful it feels that

Still feels like December to me

>>42154784
A lot of people in /plg/ autoregulate and have applied some broader RTS principles like fatigue sets for volume

There's a difference between needing percentages and completely winging it

The most common use of RPE is to just replace percentages with equivalent RPEs such as. 3x3 at 85% -> 3x3 @ 9RPE)
It's just as structured as always, there's just flexibility for fatigue

>>42154766
Ugly

>>42154877
Do you know how to auto regulate if you genuinely can't run a program due to a completely random gym schedule?

>>42154908
its probally a good idea to do high volume in that case since you might go days without training.

>>42154930
That's definitely what I try to do. Haven't been for about 4 days now for example, so when I do get the opportunity to lift I often lift with very high RPEs.

I don't think that's very sensible though, I'm under the impression its good to leave reps in the tank, and I have first hand seen the effect of doing so.

But due to the uncertainty of when I'll next lift it's kinda difficult.

>>42154908
In my opinion, the trick of programming is to get as much work (volume) in at useful difficulties (intensity) by managing stress/fatigue

RTS manages stress/fatigue by quantifying intensity (RPE—rate of perceived effort/exertion, a subjective scale measuring a set's difficulty) and fatigue (fatigue drops; volume sets that quantify your level of fatigue)

That way your programming is highly adaptable and efficient

You pick a micro- or mesocycle goal (volume, intensity, whatever) with appropriate RPE and fatigue sets and everything fluidly adjusts as you progress

RPE is a great way to train once you get the hang of it, while RTS is a bit more niche as a concept, you'll probably want to read the book at least

Mike Tuchscherer has a lot of free articles with RTS overviews and some specific principles on his website as well

>>42154649
Comrade, I sent for you.

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what did he mean by this?

>>42154953
I would agree, because fatigue management is something I've struggled horrifically with, and I often see the most improvement the less frequently I lift, heavily indicating to me that I am not managing intensity and volume properly.

Is the book in the Dropbox or can I gather everything I need to know from the articles anyhow?
I'm not too technically minded, which has put me off perusing learning how to train with RPE in the past. I'm more willing now, however.

Rate?

Day 1
Press 5/3/1
DB Curls 3x10
Bench Press 5x10
Chin Ups 5 x 10/Shoot for 50

Day 2
Deadlift 5/3/1
Chin Ups (shoot for 50) 5x10/10x5, etc.
Front Squat 5x10
Ab Wheel 5x10

Day 3
Bench press 5/3/1
Overhead press 5x10
Dumbbell Rows 5x10

Day 4
Squat 5/3/1
Chin Ups (Varying Grip) Shoot for 50
Deadlift 5x10
Leg Raise 5x

>>42155017
list stats

>>42154953
Link a searchable archive, please.

>>42155023
150/110/180 and approaching 85kg bw
My deadlift seems to vary a lot with my random programming, 180kg is a number I can repeatedly hit, and while I've hit bigger weights in the past, my deadlift has fluctuated extremely so.

>>42154953
You must be strong as shit!

What are your stats?

>>42155037
basicly do 5x5 or soemthing everytime you train

what you need to do is keep volume high while still moving up intensity. Make a program around that. Maybe just take an existing program and increase the volume for everything

>>42155017
The book is a handy read, though somewhat outdated in that they don't use daily and weekly fatigue percents as goals anymore. Articles on the website help greatly, but you need to learn a bit about micro- and macrocycle design as well (I don't know where you can, unfortunately; JTS, Clutz, Blessings, and a few more should have stuff on it though, I think).

>>42155037
That's pretty much me, but at 75kgs :) and with 160kg squat

>>42155060
Alright, I'll take that into consideration. I have done something similar in the past, got a little dull though.

>>42155076
Kinda what I was afraid about, I'm definitely not proficiently technically minded and tasks like this usually get shoved to the side a lot because it takes time to learn.
I'll give it a go, but likely end up asking for guidance.

>>42155089
Surprised they have gyms in Ethiopia :^)

>>42146539
Has anyone ever run Mag-Ort? I'm gonna put my squat on maintenance, do more or less my normal benching, maybe trade a few heavier work sets for some assistance/hypertrophy work, and give it a shot. Any thoughts/experiences?

>>42153685
>one of the best 181 lifters
>181 lifters

REALLY makes you think

>>42153899
>muh LSUS
>muh coach

>>42155102
I believe in you.

>>42155020
could be worse/10. Instead of 5x10, take the FSL weight from that lift and do that for five sets instead. Do the chins and curls and shit after the secondary lift.

https://youtu.be/X-89BezPPCA

Really emotional when you begin to analyse the the lyrics ;-(

Chicken paprikash with homemade noodles lads

stRafaello's last post was 2 months ago

He's dead...

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>>42154868
>>42154905

repent or else

>>42146539
Opinions on Full body Full boring 531?
Wendler says to do it as written to allow recovery.
It looks fine for powerlifting

>Monday
Squat 531 + 5x5 FSL
Bench (5/5/5 week every week)
DL (5/5/5)
>Wednesday
Squat 5/5/5
Bench 531 + 5x5 FSL
DL 555
>Friday
Squat 555
Bench 555
Deadlift 531 + 5x5 FSL

>>42155288
see>>42154992

>>42155325
Can I have some context as to why he switched accounts and how you knew this?

This is honestly weird and creepy

>>42155299
It would get reaaally boring after not too long, besides obviously being pretty imbalanced. It would be easy enough to create your own 5/3/1 full body template with a little more variation that would still definitely be productive, the Norwegian high freq programs mostly have you hitting the comp lifts only once a week but still doing plenty of volume on variants that are somewhat close to the main lift.

>>42155356
I saw the post about him being gone for 4 months and decided to google him to see some memes. turns out someone is actively posting as trappy on twitter too. dunno if its raf or sean going mad tho

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>>42155402
Do you think this post was directed at Paul?

I'm so out of touch with everything goal on now

https://www.reddit.com/user/trappy-chan

https://twitter.com/trappychan_?lang=en

https://m.youtube.com/channel/UCPTWOs5ItY1Ouz-HoVkS34w

https://soundcloud.com/trappychan

Wtf lads

>>42155204
Better?

Day 1
Press 5/3/1
Bench Press 5x5 FSL
Chin Ups 5 x 10/Shoot for 50
DB Curls 3x10

Day 2
Deadlift 5/3/1
Front Squat 5x5 FSL
Chin Ups (Varying Grip) Shoot for 50
Ab Wheel 5x10

Day 3
Bench press 5/3/1
Overhead press 5x5 FSL
Dumbbell Rows 5x10

Day 4
Squat 5/3/1
Deadlift 5x5 FSL
Chin Ups (Varying Grip) Shoot for 50
Leg Raise 5x

>>42155557
Yeah, looks better. And I wouldn't necessarily limit myself to 5x5 for FSL, just five sets at about RPE 8.

>>42155468
It just doesn't quit.

But can we cease all raf-related posting now?

>>42155590
Thanks, I started the original 5/3/1 before I discovered Beyond 5/3/1, it has a lot more conditioning work, also found out about joker sets, I'm liking the 5/3/1 layout, and am thinking of trying it (Beyond) after 3/4 cycles of the original

>>42155397
>It would get reaaally boring after not too long
I know but I'm looking for something 3/week without cleans and no retarded shit like readlift 5rm after 5x5 squats
>besides obviously being pretty imbalanced. It would be easy enough to create your own 5/3/1 full body template with a little more variation that would still definitely be productive
I thought of doing chin-ups instead of deadlifts on Wednesday for many reasons, like avoiding backsnap from pulling 3/week and resting lower back before pulling heavy on Friday.

What else would you change?

>the Norwegian high freq programs mostly have you hitting the comp lifts only once a week but still doing plenty of volume on variants that are somewhat close to the main lift.
That's 5-6x week though, I'd like 3 times

>>42155681
Maybe sub one of the squat sessions for fronts or HB or paused, do a little more bench/squat volume on the non-531 days. For instance, on one of the 5,5,5 squat days, you could do three sets of paused squats. On a 5,5,5 bench day, you could do three or four sets with the FSL bench weight, stuff like that.

>>42152145

>any suggestions?

You don't need to worry about estrogen if you're not /fraud/ like I am, but you can check out the Reddit r/steroids wiki.

>>42155736
>You don't need to worry about estrogen if you're not /fraud/ like I am
Welp then.

>>42155712
Anything else for shoulders or back?

>>42151898
>>42151952
http://yashathoughts.com/check-your-balance/

>>42155780
Sure, yeah, whatever you want honestly. Do sufficient prehab to stave off injury, bodybuild whatever you want as long as it doesn't slow you down next session.

>>42155468
so everything about trappy-chan was genuine besides using pictures of Livia because he looks like a hairy hobbit?

>>42155295
7/10 if drunk

>>42155736
>High estrogen sides
Acne, loss of libido, water retention (Bloat), pissing less than the water you consume, moon face, very small testicles, scrotum hanging too high, soft testicles, extreme oiliness all over, aggression (roid rage), depression, bitchiness, lethargy, insomnia, soft erections, extreme cravings for sugar/chocolate, high bp, bp spikes, enlarged prostate, pressure in lower abdomen when urinating, thin stream, constipation (from water retention)
>Low estrogen sides
Dry skin, dry lips, dehydration, loss of libido, good morning wood no wood when its time for sex, loss of wood while having sex, loss of sensitivity, dry gland (penis), white gland, loss of girth, irritability, mood swings, crying for no reason, dht rage (aggression you take out on others), dull orgasm, hesitation just before urinating, night sweats, loss of appetite, constant fatigue, lethargy, constipation (due to dehydration), diuretic effect (pissing more water than you are consuming), itchy scalp, obsessive thoughts

Pretty much all of these can be caused by other stuff as well, can't they? Stress, lack of sleep, overreaching, etc etc?

>>42155867
Yeah but turning into a walrus because of how much water you're retaining is pretty telling. And as long as you're not being a jackass with the amount of AIs/Serms which you're taking you're not going to crash your estrogen.

What's the lowest diddly weight that makes you think "Ok, so this guy didn't start literally yesterday"?

>>42155424
top kek

>>42155974
For a "normal" sized guy, work sets at/above 3pl8 tell me he's at least got a clue

>>42156020

Average sized guy being like 180lbs right? So closing in on 2x bw for reps.

>>42156087
Yeah, more or less what I'm picturing

>>42155867

Yeah, but you're probably going to have more than one of those sides. It's not too hard to tell (though it's not as bad as people make it sound, at least for me).

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left knee kills when i do this

but when i do other quad stretches doesn't hurt

is this particular stretch bad?

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Is 6'10 too tall to be competitive in powerlifting?

>>42156369
just bulk hard and go strongman

>>42156316
No, early tendinitis is bad

>>42156369
play basketball

>>42156416
But I'm not a Basketball American and my hand-eye coordination is shit

>>42156369
do what the other anon said, go strongman

>>42156428
worth a shot

>>42156369
you'd make a beastly strongman

>>42155590
How come you recommend FSL over BBB?

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why is Latvian so hard to learn

>>42156936
literally non country

>>42156936
Why are you so much of a brainlet that you can't comprehend a case structure?

>>42157160
why

does

everything

have

to be

conjugated

Finally hit a 300 pound bench. Hips came up but idgaf I'm high as a kite right now

>>42157235
*declined :^)
Slavic languages don't have as fixed of a word order as english and modern romance languages you silly goose. You use the cases to denote how one word relates to another one instead of simply using word order. I thought you prided yourself on your intelligence, I can't imagine how you're having trouble with the idea of cases.
If it makes you feel better a lot of Slavic/Baltic languages have three genders and a more complex system of tenses (which are what you conjugate, you decline into cases).

>>42157288
Proud of you lad

>>42157235

where's the rest of the squad?

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Captain Poutine confirmed to be friends with Bryce Lewis

>>42157310
Panzer is a fucking retard, no way he learns Latvian in this century.

>>42157235
>>>42157160
>why
>does
>everything
>have
>to be
>conjugated
It's literally not hard you brainlet

>>42157439
Eh learning a language is more about discipline than anything else imo. You have to be willing to put in the necessary work to understand it and you have to be have to be willing to sound and look like a retard for a bit while learning. Or at least I have to, there are of course talent chads in every field which kills me inside.
Of course most likely Panzer will just give up on Latvian just like he gave up on powerlifting.

>>42157496
Eh I can see how someone who has no back ground in languages with case structures would be overwhelmed at first by them. It becomes much easier once you recognize the underlying patterns of the language for lack of a better term but at first it's rather daunting.

>>42157409

https://www.youtube.com/watch?v=TeccAtqd5K8

Dear diary...
My gym just closed for good today, bros. They had lost a lot of members recently to another gym that was close by. It's not a bad gym, but the management sucks and it lacks the same cohesive culture and identity

It was the only good gym in the area, and the other close gym has been like vultures, picking up all the equipment for a pittance.

The worst part is we were starting a powerlifting team, and I'm not a fan of the new gym.

RIP in pieces, all gone like tears in the rain

>>42157310
>Slavic languages

its a baltic language you moron

100% different origin

>no words for the, a or an
>must conjugate adjectives or possesive pronouns to determine indefinite or definite nouns

who the fuck thought this was a good idea

also

who the fuck

looked at an accusitive case

and said

yeah we totally need this cause we DEFINATELY NEEEEEEEEED to specify when something is the direct object and thereby make everyone conjugate words accordingly

why is english the superior language to literally everything else

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>no word for fucking have
>must conjugate using the dative case inorder to say someone has something

what the fuck

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>>42157663
>>42157639
>>42157675

>>42157663
Look up order of adjectives in English breh

>>42157675
Dude those cases are actually a joke. The only somewhat hard part (at least in Russian, not sure how it is in Latvian) is the genitive plural.

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>adjectives have to match nouns in gender number and case

literally why

>>42157639
It's part of the Baltic Slavic branch of the indo European tree which further branches off into Baltic and Slavic languages friendo.
These languages do share a fair bit of similar characteristics such as case structure and how they deal with perfective/imperfective forms of verbs.
The sounds are different and the vocabulary is very different but there is a great degree of gramatical similarity in between the languages, especially if you were to compare a Baltic or a Slavic language to a romance language or an indic one.
You need to expand your horizons my friend, an Indo European language shouldn't be difficult to learn for you. It's not like it's tonal or has arabic's disgusting grammar/pronunciation or anything.

Also in some scenarios you'd actually want to use the genitive case for expressing possession.

>>42157685
Fat retard knows ruski?
>>42157687
Yeah sounds normal to me, literal 5yo kids can do this. Are you saying you're more stupid than preschool kids?

>>42157694
to be fair Im mostly shitposting but this is definitely more complex and annoying than German which I had no problem learning to the level I can speak it(tourist level which is all I actually wanted out of it lol)

like for some reason I have no idea why but for some reason verb conjugation is based upon the syllables in the word and relies upon your knowledge of the form of the word in different tenses

>>42157687
Why are you so incompetent?

>>42157698
Heмнoжкo, я изyчaл pyccкий язык в yнивepcитeт. I also grew up with everyone speaking it around me, and had a basic understanding of those that spoke to me, but couldn't form any sentences, had no clue about the grammar, and couldn't read or write. Was fluent up until I was like 4 though.

>>42157712
Wiktionary will be your friend, ngl

>>42157712
you sound fairly incompetent, why?

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>>42157726
>russian jew

Herzlich willkommen

>>42157726
Herzlich willkommen you Russian jew fuck

>>42157758
I have autism

>>42157760
Herzlich willkommen

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>>42157769
>>42157760
>>42157758

whats goin on here

>>42157787
Herzlich willkommen you bobby hill looking ass mother fucker

>>42157787
We want you to stop posting

>>42157793
Herzlich willkommen

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>>42157793
>>42157792
Sean...

My son....

You're worrying me.....

>>42157726
Пpaвдивo, caмый быcтpый пpoгpecc я cдeлaл C pyccким языкoм бил кoгдa я пoдшyчивaл c /int/.
>>42157749
>implying that Latvian hasn't been as impregnated with russian vocabulary over the years as it's women were by the conquering red army.
>Implying that the Latvian language just like the Latvian whores didn't take it all with pleasure and beg for more from its liberators.

>>42157805
Herzlich willkommen

>>42157815
Здpaвcтвyйтe, мoй caмий гoлyбoй дpyг!

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>>42157805
>he thinks the Latvian people like russian filth
>he thinks the Latvian language hasn't survived many many years of foreign occupation
>he thinks russians aren't subhuman

>>42157805
I'll start lurking /int/ more then

>>42157829
>implying that the Latvian womenfolk could ever resist russian cock
>implying that they had a choice
>implying that occupation and colonization won't bring about changes in both the vocabulary of a language and the gene pool
>he doesn't understand that only sub saharans, orientals, and gypsies are truly sub human

>>42157805
You mean Polish right? Poles were there longer than Russians :)

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>>42157870
>complains about orientals being subhuman
>defends russians

really makes my brain start a wizzin

I cant think of a single ethnic group I can't stand more than fucking russians

they have not contributed ANYTHING positive to the world in a very long time, have a mongol infested gene pool and caused socialist-communist type folks to be fucking normalized

full scale eradication is required for those disgusting pests to be fucking honest

anyone with a post-Tsar mindset is vile and needs to be removed