/plg/ powerlifting general

>>42332931

Zaraz kupę zrobi xD

Will c6w give me a decent peak at week 6? Looking to set a decent PR

>>42333788
Unless you're an advanced lifter, you have to reason to "peak"

If you're an intermediate lifter, you will be stronger after 6 weeks of candito, unless you're a gde.

>>42333942
but c6w is great for gdes

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is blueshoes really roiding for THIS?

>>42334077
"Sure"

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>>42334383

(••)
<) )╯because I'm
/ \

⊂ヽ
＼＼ ＿
＼( ••) F
< ⌒ヽ A
/ へ＼ B
/ / ＼＼ U
ﾚ ノ ヽつ L
/ / O
/ /| U
( (ヽ S
| |、＼
| 丿 ＼ ⌒)
| | ) /
`ノ ) Lﾉ

I'm stressed all the damn time

>>42334911
What a fuckup

>>42334911
The fuck were you trying to do here nignog

Have any of you successfully treated patella tendonitis?
I'm dealing with it now and from what I've gathered high frequency bodyweight box squats would get enough bloodflow in there to help speed up the healing process. Have I been memed /fit/?

>As I looked out, my thoughts returned to you,
>A noise in the city made the children run,
>And hide themselves away
>And thunder boomed and lightning filled the sky.

https://youtu.be/hGLI_mnryWc

Wtf I love elo now

>>42332931
What accessories should i put on madcow 5x5.
I am thinking of using some kettlebell stuff.

>>42335085
Not sure if you've been memed. What cured it for me was stopping squatting for a little less than two weeks. It was hard to do but the pain was bad enough that I had to do it. Now the pain only pops up when I near my squat MRV

>>42332931
I find fish repulsive as animals. I get that carp are more 'aesthetic' fish, but they disgust me all the more.

>>42335389

You should do Texas Method instead.

Kettlebells are exclusively the realm of retards.

>>42332931
Made me extremely angery. Good post.

>>42335517
I ran texas method for 7 months.
The gains stopped around the 5 month mark.
Why is it better than maddcow?

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>>42332931
>that whole pasta
Lost

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>>42335517
>Kettlebells are exclusively the realm of retards.
What an immensely plebeian opinion

>>42332931
I APPROVE OF THIS PASTA

4am and watching Rick and Morty :)

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>coach sends me 2 different programs

>>42335990
He wants you to do both at the same time you brainlet

>>42335990
Is this the same coach who put you on a program that made you worse at oly lifting?

>>42335990
it's a shit test
pick the program you like best
if it's the correct one, you get to stay
pick the wrong one and coach tells you to fuck off with your baby lifts

>>42336015
I squatted 185 before

I probably squat 200kg now(havent tested yet)

there is a method to this

also since we dont think I can qualify for U-25 championships next year we decided to use this time to get me a weightclass higher so I'm only doing classical lifts on saturdays now

Im probably going to get even worse

lmao

unless the 9kg I'm going to gain offsets that but thats speculative

>>42336004
I couldnt even imagine

look how much I would have to do if that wasnt a meme lmao

Exercise
Reps x Sets
Tempo
Rest

A1) Incline Bench Press
10 x 10
4, 0, 2, 0
90 seconds

A2) Bent Over Row
10 x 10
4, 0, 2, 0
90 seconds

B1) Push Ups
10-12 x 3
2, 0, 2, 0
60 seconds

B2) Pull Ups
10-12 x 3
2, 0, 2, 0
60 seconds

this is the german volume training

and then

Snatch High Pull + Snatch + OHS: 65% x 2 + 2 + 2 x 3

Clean Pull: 90% x 5 x 3

Back Squat: 70% x 8 x 3

RDL: 8 x 3

Jerk Steps: 8 each x 3

>>42336059
>be american
>be clueless about training weightlifters
checks out

>>42336059
I think you're just being a little bitch. If you did both maybe you'd grow enough balls to get under the bar for snatches and jerks.

>>42336059
Combining programs like that is very common. We use Takano programs + Russian squat programs.

I'm pretty sure you're actually supposed to do both.

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>>42336112
is that so bobby

am I also supposed to do

Saturday 8/5/17

Three Position Snatch (Power, Mid-Knee, Floor): 70% x 1 x 5

Three Position Clean (Power, Mid-Knee, Floor): 70% x 1 x 5

Behind the Neck Jerk + Jerk: 70% x 1 x 5

AND

Snatch: 65% x 3 x 3; 70% x 2 x 6

Clean and Jerk: 65% x 3 x 3; 70% x 2 x 6

5 Rounds…
1 minute plank
1 minute rest


this would be the implication of doing both programs

>>42336133
Seems fine to me, you want me to get you some vagisil?

>>42336126
yeah I dont think I am, the rest days dont line up with one another

Im not sure if everyone in the team just gets emailed the "team programming" whether they are on it or not, I guess so based upon that

>>42332931
Typically, I only respond calling out terrible bait, but this could actually fool some browsing summer redditers. Nice b8 m8.

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ow mine heart

>>42336529
he should delete those gymcel photos, maybe keep the one sitting on the bench in the singlet but any photo featuring gymceling (i.e. weights) is an isntant pussy drier

>>42336529
>All those old pre bulk photos

>>42336592
also forgot to mention that smiling is generally a no-no, very low T beta behavior

>>42336643
Go with what works m8

>>42336692
>All those twitter qts expecting a lean rower only to get the mass monster

>>42336529
he looks good in that rowing pic

https://youtu.be/YVNDrok3W6c
GIVE ME A FORM CHECK REEEEEEEE

>>42336723
Why row when you can float

>>42335753

More volume on the volume day, lighter on the light day, and more intensity on the intensity day make like on TM make for better periodization.

Did you add accessory lifts to TM at any point? After a while, it's useful to add pulling, and especially pressing related accessories to TM.

>>42336743
That one, the Australia singlet one and the group photo are good ones.

The Australia singlet works because it's cool to have been on the national team for something, though it should be the one without the actual lifting so people don't realize it's a retarded American pseudo-sport and not something actually cool like shotput

>>42336799
Calm down Tyler

>>42336862
"No."

>>42336529
fucking normie REEEEEEEEEEEEE
>>42336059
what are you going to say to becky when you'e meet her?

>>42336815
Yeah, i added spoto press, chinups, dips and lateral raises as well as high rep curls and tate presses.

>>42336529
I always forget hos name is not actually isley.

>>42336643
sloots like peak performance

>>42336815
miss trappy

>>42336815
can i follow you on twitter?

Having trouble fixing my squat form, hip mobility is good, hamstring mobility is lacking, and I also have proportionally long as fuck femurs which I'm having trouble working around. I'm getting a slightly worse angle than this guy, maybe like 1.5x the flexion:
https://www.youtube.com/watch?v=L-0Du1PUc3A

My main problem is that my back isn't extremely straight at the bottom of the lift, the bar is slightly in front of mid foot at the bottom, and for the first half of the ascent (almost until lockout with >90% weight) I stay leaning forward exactly as much as I am at the bottom of the movement, so the bar moves forward more the more I go up. I have the same back angle with 60% 1rm that I do with 90% 1rm and it gets slightly worse as I get closer to 100% leading up to some pretty disgusting hips shooting up 1rm form. I suspect my back isn't tight because I can't really control or feel my buttwink and I have no idea what it means to sit back, if I try to exaggerate hip flexion compared to starting the lift by bending my knees, I bend over even more on the way down, so I suspect I'm already doing that part right, especially since my knees barely track over my toes. I also just bought a belt, but all it does is increase how much weight I can good morning without doing anything for my lower back and hip extension. The problem is definitely a bit worse when squatting highbar.

TL;DR: Lack of hip extension during bottom of squat, hips shooting up at higher weight, mild buttwink that I can't feel, not a big problem unless I go well below parallel.

>watching a guy teach his friends how to squat
>set up low bar
no problem
>guy squats with pretty good form
>"no no no you need to stand up right. You're leaning way too far toward. That's how you fuck your back."
>I baka and walk away

Fucking 2 plate squatting normies

I can't squat or deadlift for a little while, what can I do meanwhile?

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>>42332931
Okay, c6w seems too good. What is the catch?
Also, how to reach my old numbers as fast as possible after 3 months off? Is this a good idea?
http://www.powerliftingtowin.com/powerlifting-novice-program/
It's basically SS but more PL specific

Please respond

>>42338186
Bench

>>42338196
Well, I was planning to, but should I just use machines for legs to get some work on them at least?

>>42338216
Depends, why can't you squat and deadlift? If it's a hip or ankle issue, you can do leg press, extension and curl. If it's a knee issue, you can only do toes to bar and back extensions.

>>42338221
Lower back, my hips are crooked or something so I hurt myself a bit.

>>42338191
>Okay, c6w seems too good. What is the catch?
I wonder what will break first your spirit or your body. That's the only catch.

>>42338240
Can you front squat and trap deadlift?

>>42338276
Aren't the %s lower than TM? Did I misread them?
What about the second half of my post? Pls respond

>>42338286
I can front squat without pain, but I can't front squat, I guess I'll have to learn. Thanks, didn't think about that one. No trap-bar, but I can do those back-extensions things or w/e they're called. Will do that today then.

I've got my first comp coming up

How should I choose my openers?

got some pain in what i assume is right side lower lats when rotating my body

what could this mean? did some cleans and rack pulls today

>>42338440
WR +10kg

>>42338460
p-pls help

>>42338478
t-t-thanks

>>42338440
Google powerlifting attempt finder. Your opener should be 90% your attempted 1rm, about a hard 3rm in terms of intensity.

>>42335085
The principle is sound, you're supposed to strengthen the tendon again. The most important thing is listening to body feedback during/after training and finding out what works for you. A little pain is ok, but not much, and it should not persist. If you can increase the intensity/volume you can handle painlessly it's working. Read the strongerbyscience article, particularily the part about speed, it was helpful to me.

>>42335420
If you cured yours with two weeks of inactivity you barely even had it. That shit doesn't work when it's bad. I know because I tried.

>>42335085
you havent been memes thats literally how you cure tendonitis

tendonitis is basicly inflammation anyway, and inflammation is stored water basicly

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>>42338191
Bump

>>42338876
the catch is; its shit for bench. also you have to try hard

any linear progression program will work

>>42338936
I really like how the volume and intensity swings from cardio tier to meet tier, peaking weekly on other LPs is ass. That's why I want to try it.
I've read that bench criticism a lot on testimonials here and there. Wwyd? Change OHP to bench variation and do OHP as a 3rd pressing exercise instead of 2nd?

>>42338983
8 reps is cardio now??

>>42338989
It does gas me.
Fuck I'm fat
Anyway you know what I mean, it doesn't force you to 5rm every week like TM

would you guys propose doing deadlifts in this manner like our boy Mike Israel to get some hypertrophy in
https://www.youtube.com/watch?v=UKxqGIlJ5kE

>>42339003
>it doesn't force you to 5rm every week like TM
check c6w again buddy it forces you do to myoreps which is basicly worse lmaoo

>>42338983
>wwyd
run c6w lower and 28free for bench

and my second point was about regaining old strength. I wasnt saying you should do a lp instead of candito. idk if that was confusing sry

>>42339020
Nah I get gassed but it's getting better, plus I don't feel like my spine will snap
Maybe it's just me but fatigue accumulation in TM kills me
>>42339022
>run c6w lower and 28free for bench
How would that work? Can you post a couple sample weeks?
Sorry, I'm shit at programming and wasted lots of months dicking around with (((custom routines))).
Now I want to avoid that and just do a premade routine to finally get 4/3/5 like the other big boys
>and my second point was about regaining old strength
Oh cool. Yeah, the wording was confusing. Just wanted to know /plg/'s opinion. On paper it looks better than SS but I haven't seen any discussion on it ever, so I wondered why

>>42339009
whats his height lamo

>>42339009
i just cant help but staring at all of his gut blobbing out above his belt. it's like hypnotic

>>42339108
5'6 240lbs in that vid loool

>>42339061
>How would that work?
literally just do c6w, but remove anything related to bench/ohp etc. run that alongside greg nuckols 28free bench

>On paper it looks better than SS
if youre running it to regain strength theres no need to worry about whats optimal. you could do anything really. its just for a few weeks

>>42339148
Making a spreadsheet ATM. I am adding 3x week intermediate bench (high, because who doesn't love bench)
Questions:
1) what do I do for bench on week 5?
2) do I keep the rows and pullups where Candytoe has them?
3) Nuckols seems to hate OHP. Where do I add it in? There's only space if I sub it in in day 3 in place of tricep extensions. Do I put it in there?
Please respond

>>42339474
>Nuckols seems to hate OHP. Where do I add it in
right after bench, do them light weight high reps, skip tricep ext

man I decided to do some calf raises again because several cycles of c6w got my legs so huge and my calfs look like sticks

I did them on my stairs and doing them on one leg with stretchnig it as deep as possible really activated them for the first time goddamn I missed out all these years it was this simple I guess

>>42339566
>right after bench
so is one supposed to deadlift after
>squat
>bench
>ohp
?

>>42339652
you took it too literally, deadflift after bench then do your ohp

>>42339660
That time I tried it that way, I couldn't literally do more than 9 OHP reps across 2 sets.
Bench session completely knocked me out.

>>42339566
This is not me >>42339652. Am I supposed to do them fullbody? I thought you implied to keep the lower and upper days as candito has them

>>42339800
>I thought you implied to keep the lower and upper days as candito has them
i did

>>42339710
Have you considered that's because your shoulders have been sufficiently stressed?

>>42339835
correct - thats why im having difficulties programming the OHP while benching 3x week

>>42339883
So if your shoulders are sufficiently stressed why do you need to do OHP?

Alternatively, if OHP is a goal of yours, why do you need to bench so much that your OHP suffers?

>>42339919
>So if your shoulders are sufficiently stressed why do you need to do OHP?
i guess the only possible reason for this is for not letting de-train the press.
not a priority tho. thats why i dont usually press when benching 3x

>>42335085
I just took three weeks to blast out a million reps with 135 then started back adding a little weight and keeping the reps high. Doing more hamstring/PC work now too.

>>42339936
My press chills at just over 60% of my bench even when I go months without touching it. Just do your lat raises and reverse flies.

>>42338315
Please get a coach before you try any of this shit thank you

>>42340027
>My press chills at just over 60%
implying this is good, that is a terrible ohp to bench ratio lmao

>>42340052
I need a coach to do front squats you think?

>>42340072
If you have to ask anonymous strangers who don't lift for advice then yes you need a coach.

>>42340057
>>>/fit/owg

>>42340057
>ohp to bench press ratio

Why the fuck do you treat OHP as a competition lift?

>>42340143
Not him but I assume healthy shoulders? Rip said he snapped his shoulders because he neglected OHP for bench

>>42340142
and yep, guess what, owg is ded.

>>42340143
guess he's symmetric strenghting

>>42340153
still you dont need to have an OHP comparable to other competition lifts to keep your shoulders healthy.

>>42336799
Weights too light to show any real breakdown. Also stop that pausing and just squat, you're weak you don't need pauses

>>42340163
>still you dont need to have an OHP comparable to other competition lifts to keep your shoulders healthy.
A simple projected 1rm ratio is an easy tool to tell if your OHP is too weak. A "perfect" ratio is 70% or close to it. There's nothing wrong with keeping an eye to your OHP to make sure it doesn't get to 45% (it CAN happen, source: me). Keeping it to 60% is low enough to NEVER affect your bench.
Tl;dr: Why not?

>>42338632
I had it very bad to the point I had to be inactive for 2 weeks. Sounds like you're just a GDE

>>42336799
Impossible to tell from that angle, record from the side.
Pause was ridiculously long

>>42340098
I just wanted pointers on what to do while I can't do normal exercises for a little while, not how to do things, but selecting substitutions

>>42340233
2 weeks is nothing. I may or may not be a GDE, but the problem was that I ignored it until I couldn't walk up stairs properly. That is what very bad is, and it takes months to fix.

>>42340153
Rip is retarded. He snapped his shoulders because he's never done a reverse fly in his life and he probably thinks chins are rear delt isolation when in reality chins feel like they grind the fuck out of your shoulders when they're sore.

>>42340248
Check to see if high block pulls don't irritate your lower back. If not, do them. It's the best I can think of to keep a decent DL without using that much lower back

>>42340294
Good idea, thanks.

>>42338045
Pls respond. Should I be doing front squats like Sheiko says?

>>42340027
>lat raises and reverse flies
will cable face pulls suffice?

Do i use my real maxes for c6w? Mine are all RPE 10 and half and I just got out of a cut

>>42340338
Probably, I'm not a scientist. It'll certainly work for shoulder health. OHP will suffer if your lateral delts are weak moreso than if your posterior delts are weak. I personally love doing 20+ sets a week of reverse flies, I can recover between sets faster than any other exercise and superset them with any light pressing.

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Chłopaki jest za gorącoo

>>42340334
Everyone should be doing front squats desu

>>42340391
Acute angles are haram for some of us ex fats knees desu

Gone from showering twice a day to once a day or even once every two days.

Feels good man

>>42340334
I might be wrong but you don't sound like you're advanced enough to warrant doing Sheiko

>>42340391
>Fuck your knees for a weightlifting movement with minimal pl carryover
Like who even has time to front squat? My lower body days already take like 2.5 hours

>>42340434
I front squat 3 times per week, and back squat 3 or 4 times per week.

If your leg day is taking so long you should spread it out throughout the week


Front squats are awesome as a deadlift accessory, a squat mobility improver, and as a demonstration that you're not a giant unathletic piece of shit

>>42340428
Beginner LP never worked for me because of how bad my form was, my DL went up but my squat stalled forever. Sheiko put 12.5kg on my bench and 30kg on my squat in 2 months. Probably more because I was still recovering from 3 months of no training and I was too proud to admit how much weaker I had gotten (I just trained using LP for a month and then switched to Sheiko and used my old maxes from pre-break). All in all the high volume moderate weights were super valuable to somewhat fix my squat, but I'm still leaning over and after doing some googling I suspect my quads are weak. It makes sense since I've always sucked at squats.

>>42340434
>Fuck your knees

Yeah not really. Just do them once a week for a few hard sets, they'll make you stronger and more well rounded. You could probably drop half the "lower body day" shit you do and make out just fine. If all you did was squat, front squat, and deadlift* you'd be fine.

*plus maybe some ham curls or GHR

>>42340458
>deadlift accessory
low bar and deficits are better as longer ROM accessories, hack pulls are better for upper back
>a squat mobility improver
mobility should be exercised unweighted
If you mean a "longer ROM" accessory for the knee angle, high bar is more PL specific and better
>and as a demonstration
>lifting to prove something to others
t. dyel

The only reason to front squat ever is to get quad and core volume in without tiring your lower back, glutes and hams

>>42340458
That's not how powerlifting programming works
>>42340525
Thanks for the advice, but I squat 530 at 181 in competition so...

Why does /plg/ have no love for double pause deadlifts??

>>42340597
>is a talentchad

No wonder you've never needed to work hard and train smart.

>>42340525
>low bar
Okay Ripp

>>42340533
>The only reason to front squat ever is to get quad and core volume in without tiring your lower back, glutes and hams

This is a very good reason to front squat. And yes, doing it regularly will give you better mobility without dicking around on a foam roller for two or three hours a week.

>>42340602
One pause is enough desu

>>42340597
There's only one way to train?

>>42340602
isley_protein_shake_deadlifts.webm

>>42340621
Dude my dynamic effort days are harder than anything you do, and my max effort days would literally kill you.

>>42340670
Nobody here trains conjugate, you blew your cover

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>>42340661
Yes

>>42340670
post glutes you whore

>>42340670
I doubt it, I've trained like a retard in the past to the point where I'm grinding through all kinds of pain just to hit the week before last week's weight. I'm sure pretty much everyone has at some point. You have to sometimes fuck up in order to find out how hard you can go.

>>42336529
>CAN'T WAKE UP
>putting this on your tinder profile

What is this autism?

>>42336529
>Oh my.mp3

>>42340669
post webm

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>>42340700
Front squats don't get you an ass like this

Starting an upper/lower TM split today. Thought you'd like to know.

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>>42340777

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Anyone able to explain what the fuck this contraption is supposed to be? Some sort of assisted squat machine?

My gym installed this a few months ago and no one has used it. Doesn't even have stickers to show what to do with it like every other machine in the gym.

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>>42340972

>>42340972
>squatting so light you can walk it out of a rack

>>42340972
It's for heavy squats. The bar rests on those two hooks, and when it comes time to unrack a second person will pull the hooks away with the lever.

>>42340972
That's because the instructions are fairly simple.

You rack the bar and load up minimum 1000lbs. Then simply assume the foot position and lift the bar up, and get your buddy to pull the handle so the arms of the rack move out of the barpath. Then you simply squat the weight, stand up and your buddy should move the handle so that you can re-rack the weight.

>>42341024
He wasn't serious

>>42340986
>>42340972
>>42341046

>have serious squat equipment
>doesnt have proper barbell or proper weights (look at the shitty plates in the background)

what did gym owner mean by this

>>42341100

even more

it stands next to smith machine

For McGill's big three, am I supposed to do sets, or just one round a couple of times a day.

Also is my other nibba with disc issues in here today?

>>42341114
Smith machine is good for pulling your suit up

>>42341100
Yeah there's some weird decisions in this place, but its either here or the cardio gym run by the local council so I don't have much of a choice.

>>42341162
I got a fucked up disc. Inversion table is the shit.

>>42341165

but srsly i dont see a proper rack there, so it means you either grab bunch of spotters as one is not enough for 405+ squat or try to bail if fail and dump the weights right behind you, where mirror is

not smartest gym planning out there

>>42341166
Where do you live? That monolift looks hand made.

>>42341166

it looks like owner tries his best to give you good stuff, but doesnt know enough about lifting

bench looks also narrow as fuck, for someone of bigger posture it has to be uncomfortable as fuck

>>42341162
I do a few sets in the AM, usually right after a glass of water upon waking.

>>42341184
I guess the gym owner really took the building the monolith program seriously.

>>42341184

its not, look at the second photo left top corner of green metal, there is logo

>>42341172
How bad you fucked it? I've got just a little discomfort for normal movements, but I've noticed a click in my spine when bending over. It varies in strength, but I can only feel it if I put my hands on my back while bending. Hoping three weeks off squats and diddlies plus relevant stretches and big 3 will sort it out.

>>42341183
There are 2 smith machines on this floor (1 opposite the one you can see) on this floor, with 1 proper rack at the far end at the mirror. 2 proper racks downstairs.

>>42341183
Yeah you don't bail in a monolift. They do need straps though.

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>>42341205

>>42341213

ohh if you have proper racks i dont care desu, if he wants to waste money on smith machines its his choice, hes providing you with good stuff so he can put in some fitness bitch stuff if he wants

if thats id probably never use this monolift if I wasnt in comp that uses monolift

>>42341192
Thats kinda the impression I got, place is crammed full of as much stuff as can fit in the building.

>>42341250

why you and few folks approach him and explain to do floor for powerlifters aka free weights zone and other floor with machines if gym has 2 floors

Is blueshoes actually roiding or is it a bad forced meme?

>>42332931
GOOD EATS, CARPER

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>>42341734

he wanted to, started and went for one or two weeks, than mom was clearing his room and found dose, threw it out and said that if she sees that shit again shes forcing him out of home

>>42341758
Is his mom ugly? I imagine her ugly. And heavier than him.

>>42340597
Is that in wraps? What is your bench and deadlift?

Did sheiko intermediate medium load fo squats.
Started Candito Linear. Feels comfy.

Anyone have stories of going back to linear progression?

>>42342832
I go back to linear after breaks from lifting. Sounds like you never should have done sheiko.

>>42341758
So now he's forever not natty

GOOD JOB

>>42332931
Question lads
Been looking at 28 free programs, 3x week intermediate bench. There's a "high" volume and a "medium" volume spreadsheet
As far as I can tell, the differences are:
1) the "high" volume has some extra CG bench sets on Monday
2) the "medium" volume increases 1rm weekly, the "high" monthly
I understand the high volume having more sets for more volume (duh), but why does the intensity increase weekly only in the medium template? Am I missing something?

>>42343326
If you actually need high volume, then you probably wouldn't handle increasing intensity every week very well because you're lifting heavy loads.

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Did front squats and rack pulls / box-deadlifts today and it felt really great in my back. The deadlifts were heavy as shit, I pulled 162kg for 4 reps last monday, this monday I could barely pull 160kg for 2 from my knee and up. Also got some progress on my shoulder imbalance so the bench today felt really fucking great. Did some assistance exercises too because I wasn't completely dead inside after doing squats, comfy workout.

How was your workout today? What did you do?

>>42343351
Front squats, Incline Bench Press, weighted chins, and then my SSB bar came in, so I squatted some more.

>>42343351
Was p gud

Benched 275 5x2, squatted 325 5x2, front squatted 135 3x6 Beltless (felt pretty easy so I'll probably bump it up to 155-175 next time), and barbell rowed 235 5x2. Overall, was a pretty decent session and my work capacity didn't feel like it tanked too much from only doing a couple sets of squats for 2 weeks.

>>42343351
I did handstand walks today, active recovery day and some snatches been practicing some /supertotal/

>>42343364
>>42343460
Front squats everywhere. I did 4x3 at 80kg and a single at 90kg. First time doing them so was really hard to get down properly.

>>42343478
Sounds fun.

>>42343514
Front squats grow on you. Good for upper back strength and squat mobility, and the weight is light enough that it doesn't trash your back squat.

Tried SSB squats and they were surprisingly different than a front squat. They pitch you forward a ton.

>>42343514
Did clean grip today, surprised I have as much mobility as I do at the moment desu. Felt harder to keep my elbows up compared to Frankenstein grip though. Had to really cue and think about it compared to barely keeping it in mind before.

>>42343551
SSBs are glorious and so fun

>>42343568
>so fun
I only worked up to 400 for a single, and then some box banded work, but I can see it's uses. Glad I bought one.

>>42343551
Yeah I figure they will, I'm going to do them every session for a little while since I hurt my lower back. My ankle mobility is absolute sheit so I think if I loosen them up a little bit before starting the squat session it will be a little better so I will try that on wednesday.

>>42343568
I did clean grip for most of them, I was also surprised I could do that, had all fingers round the bar even. Tried Frankenstein on one set because I saw you did it. It felt better, but it allowed me so much forward lean I thought I should do it with normal grip while learning.

>>42343580
How much is that compared to your normal back squat max? You /westside/?

>>42343350
So the less advanced program is the medium volume. If I do it, can I add some OHP in place of where the CG would have been if I did the high volume program? And maybe replace the tricep extensions on Friday with some more light OHP?

>>42343603
My back squat is 495 currently due to some time off. I front squatted 335 just prior to the 400 SSB, since it came in the mail after I was done lifting.

I don't /westside/, but I have a training partner that uses some principles of accommodating resistance, so I work in on his sets sometimes.

>>42343351

>How was your workout today? What did you do?

I was irresponsible with my fatigue management over the past few weeks, and my body revolted, so I don't get to lift anything significant this week.

I'm probably going to change programs after the break, because I need some variety after training the same way for nine months.

So I watched a bugenhagen vid recently and this is what he recommends:

Squat everyday. Bench press one day, deadlift the other day. Hit a 2RM on squat, hit a new 1RM on bench. Hit a 2RM on squat, hit a 1RM on deadlift. Can't hit 1RM on deadlift? Put it in blocks and move a higher weight. Warm up going +20lbs on the bar.

How does this compare to something with much more volume if I already lift 5x week at least? Are there even any benefits to this if you aren't short of time?

Seems kinda fun desu but I'd be scared of regressing/overreaching or not progressing as fast as I could have with something else.

>>42343740
realisticly something with structure is gonna be better

>>42343602
Yeah, the main issue with Frankenstein grip (at least for me) is that there's nothing keeping the bar in place, so it can move during the unrack, leaving you have to rerack the bar so your reps don't get fucked up.

>>42343643
Not too bad dude

>>42343740
>I'd be scared of regressing/overreaching or not progressing as fast as I could have with something else.
You're not a good candidate for Bugenhagen HIHF style training.

>>42343775
its just lifting man fuckoff with this mental bullshit

>>42343766
Thanks. You too, benchChad.

Clean grip > Frankenstein grip when you get used to it. Just roll your triceps and lats on a barbell or roller for a few minutes and it's easy.

Maxx Chewing lifts more than me, and actively competes. I don't know where it went so wrong

>>42343794
Doing training that suits your mentality is one of the most important aspects of becoming stronger.

Some guys like tons of sub-maximal volume. I like putting up big numbers almost every day.

>>42343812
How would you know which your prefer if you have never tried the other?

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James Strickland 661 lb bench press, flat back with no Eddie Berglund arch. Brutal.

https://youtu.be/2Kt0L_lRu40?t=5m6s

>>42343869
Try both. You'll figure it out quick. A lot of it is dependent on your muscle fiber composition.

>>42343899
head came off the bench, thats a no lift

>>42343928
According to which fed are you referring?

>>42343929
there's only one federation in this shitty hobby

>>42343940
which fed do you compete in?

>>42343909
> A lot of it is dependent on your muscle fiber composition

what do you mean by this?

>>42343974
https://www.strongerbyscience.com/muscle-fiber-type/

>>42343957
only losers compete in a money free "sport"

>>42343988
what sport do you compete in that pays

pro dong gobbling?

>>42343997
cleaning out his basement once every week so his dad doesn't cut him off

>>42343997
I dont compete in any sports as I am gainfully employed and do play sports like an overgrown manchild


>>42344016
and projection of the day goes to..

>>42344030
if you don't compete then feel free to >>>/fit/ and go post in cbt or bwg or something then faggot

I think that Sean is the one projecting because he always accuses us of projecting

>>42344041
I am posting on /fit/ right now you outrageous moron

>>42344030
>I dont compete
so you're a gde with a shiite gym total

>>42344054
and /sp/ and /lgbt/

panzer you here did you try LSUS if so what can you tell me about it

>>42344065
No I'm a fully grown adult and act like one

if you're over the age of 18 and still spend time playing sports for free perhaps its time to reevaluate your pathetic existence you call lift

>>42344074
Okay Dino

Redditors suck Dan Harmon's dick REGULARLY. "Oh, Community is such a great show." "TIL Childish Gambino got his rap name from a WuTang rap name generator." but all sarcasm aside, the guy is a fricken wreaking ball of madlib insert here comedy

>>42344091
competing in a hobby for fun might be less faggy than spending your free time posting here when you don't even compete in the hobby

>>42344103
yeah lifting in a onsie in front of a some fat balding men screaming at you as you compete with teenagers.. lol yeah

>>42344112
don't you lift alone in your grandparents basement?

>>42344125
No

>>42343740
It's a terrible idea and there are two outcomes

You will get tendinitis after 6 months and regress
You will be too much of a pussy to do enough work to progress.

You aren't full of drugs (like Eric) nor a genetic lottery winner (also Eric) so what he does will not work for you.

>>42344112
So why are you here?

>>42344164
>It's a terrible idea and there are two outcomes
You're probably right.

>You will get tendinitis after 6 months and regress
For people with bad form and inadequate recovery, yes.

>You will be too much of a pussy to do enough work to progress.
Yes again, for most anons.

>You aren't full of drugs (like Eric) nor a genetic lottery winner (also Eric) so what he does will not work for you.
I think he's 95% natty, at minimum, but a genetic winner.

>>42344171
to laugh at losers like you

>>42344193
Isley is my idol, he is no loser

>>42344193
if you really want to laugh just ask your mom to buy you a mirror

>>42344013
answer this>>42344079

Anybody here on PS4 and want to 1v1 me on MW2 Remastered?

>>42344193
And what are you laughing at me for?

>>42344185
>I think he's 95% natty,
what does this even mean?

>For people with bad form and inadequate recovery, yes.
For them, maybe 9 months.

>>42344013
Play arma with me again pls

I have a real mic and don't need to hotmic anymore

>>42344248
95% natty means maybe a couple test cycles in college.

>>42344164
>>42344185

thanks, I have plenty of time for recovery and my form is decent, I was just curious to see if there were any benefits or if it's always better to do more work if I have the time for it since I'm already doing a lot of volume almost every day

>>42344269
lmao

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>>42344303
Isley would you ever do online coaching?

>>42344220
it was really effective for me

I started off squatting 185kg for 1 and on the 3's phase I squatted 185kg for 3 and I almost squatted 190kg for 3 but I only got 2 before I decided to rerack it

all my other lifts got much stronger too but the squat was the biggest success story

the 10's weeks are ridiculously hard but are super important

the 5's and 3's are difficult but far more enjoyable imo

also dont use the base template for LSUS noone really does a base model of LSUS customize it to your own needs really

I didnt even do all the same lifts in the 10's, 5s and 3's phase it changed up but the core lifts of pulls, squat and bench were always there, accesories changed sometimes

if you want example workouts to show what they might look like I can list them out for you

nice program for strength

>>42344258
Im not "allowed" to play arma anymore cause I memed the foxman until he banned me from everything so it would literally be just me, I might be able to get the scots man but thats about it, and he is in ireland right now so more than just me wont happen any time soon

>>42344303
He's more natty than most IPF world level lifters.

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I'm doing 531 Boring but big right now.
Had my first day of my fifth cycle today and only got 5 reps of squats. The bar kinda rolled up my back which was kinda weird so i racked it.
What do i do if i fail a set?

I'm doing hamstring curls on squat, pendlay rows on bench, legraises on deadlift and pull ups on ohp days. all 5x10.

>>42343899
Sooo double bodyweight? Guy looks pretty big.

>>42344338
never, I earn too much from my real job to bother.

>>42344354
That's literally fine, I wasn't a fan of him anyway. You scots and I were the comfiest.

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>>42344444

>>42344444
whenever hes back from ireland we can do stuff

>>42344460
mirin quints?

>>42344467
Sweet. What's he doing there? How badly did you have to meme the autismman?

btw to everyone else, imagine, if you will, someone more autistic than panzer, and someone who is never even invited to parties to be hit on by drunk girls he wouldn't fuck even if they would fuck him, which they wouldn't. It's hard, but that's our mutual acquaintance

>>42344538
It's not really hard, I am that that autistic myself

>>42344538
Wew that is a true fedora. I'm not sure my imagination is powerful enough to conjure such autism.

>>42344610
What I was getting at was, imagine a group of people where panzer was the well adjusted sociable one.

YEAH.

>>42344629
>>42344610
Would either of you like to play MW2 remastered or GTA5 with me?
Ps4 btw

>>42344629
I would love to just sit in and watch the autism in that

>>42344713
I have neither of those games, nor do I have a PS4

>>42340736
that's a normie meme, get with the times old man

>>42343899
TFW THIS IS MY TOWN
I didn't know people lifted weights here

>>42344538
FUCK YOU NORMLAFAG REEEEE

>>42344354
panzy...how many hours a day do you devote to you're waifu?

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>>42343899
>lolfed white lighting that 672 attempt

>>42336529
why did he choose all the photos of him from years ago when he wasnt fat?

>>42345340
Are you clinically retarded? A single celled organism could answer your question.

>>42343899

There is no way that Jeremy faggot got white lights. He couldn't possibly have waited for the "lift" command as the bar was going down before it left the spotter's hands, there was no pause, he bounced it off his ribs, and he didn't even lock out his fucking elbows at the top.

Shit like this is why powerlifting is a farce and why bench press should be replaced with OHP.

>>42345619
People will still cheat the OHP with excessive lean back.
I unironically think it'd be interesting to see a comp that is
High bar / Jerk / Conventional diddly

>>42345619
Should do bench + OHP so upper body strength actually counts for something next to squat and dead

>>42345672
Rip's SS competitions which do OHP/Squat/Deadlift have the standard where the maximum lean back is the point where the shoulders are in line with the most posterior point of the glutes, so there are standards. However given how much of a clusterfuck judging things like squat depth already are, I could see judging OHP back lean turning into a mess.

>>42345773
Exactly, and if a sheboon with an ass that hangs out a mile out competes that the equivalent of the 0" bench.

>>42345791
Is this sort of "big ass advantage" really that big of a deal though? I mean considering the """hobby""" is already hugely dependent on a person's proportions and leverages.

>>42345805
All I'm getting at is creating these metrics for what is allowed seems futile. I empathize with Oly lifters criticism because that shit has less retarded judging and it's really fucking obvious if there's a no lift.

>>42332931
where is this pasta from?

>>42342982
Exhausted my TM progression to a 4 plate squat- Then gaintained with nuckols and then sheiko. Lost some strength during my cut and sheiko just beat me to the ground. Just trying to LP my squat up again. Started at a comfy 3 plates for 6 on Candito Linear

>>42345893
If you want to try something like the Texas method there's a juggernautified version of it floating around called the Cowboy Method. I liked it, it had more or less all of the benefits of the Texas method (week to week progress, decent training frequency for squat and pressing) while ameliorating the drawbacks (5x5s at 80%+ are fucking draining to do week in week out) through periodization.
There's a link to it floating around the pastebin.

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I did some alcohol for the first time in a while last night (a couple glasses of wine, taken orally). This morning my legs felt "heavy", not sore, but definitely weak when walking down stairs, squatting BW, etc. I ate normally and went to gym later, and failed my warmups on squats, not even close to working sets. Just completely gave out in the hole, tipping forward on other sets, everything totally abysmal. Resting didn't help at all, and I had to call it quits. And now my knee hurts on the inside, because I was so shocked on failing warmups that I tried to push through failure.

ooooh fuck yea unloading some logs of Norman Khan into the toilet as we speak mhm yes these logs are quite big although the smell of the fecal/ khan matter isn't tat stinky which is surprising considering how toxic and smelly my farts were throughout the day

guys guys

how much protein do i eat

>>42346551
Shoot for 160-200g

>>42346330
Eat more fibre

>>42346276
Take time off squatting

>>42346551
1.6g -2g per kilo of bodyweight. 2+g for cutting.

>>42346330
Post pic of bathroom.

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First ever job interview is in just over 2 weeks.

Please put in good wishes for me to your gym receptionist

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>>42346330
>tfw only come to /plg/ for khanposting

>>42346697
Good luck famalam. make sure your shirt is ironed and to get a good night's rest the day before!

>>42346697
just be yourself

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>>42347068
>>42347237
Thanks. I'm 99% certain I've already got the position because of the work I did beforehand.

Just have to go through an interview for formalities sake

>>42347237
this is terrible advice for people on this website.

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Why is it so hard to find nice conservative girls with similar hobbies to me and want to kill all russians and nonwhites?

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>>42347592
HAHA PRAISE KEK! SHADILAY BROTHER

>>42347592
>he can't make a girl be/do those things
This is why you're going to die childless and alone.

>>42347592
That's how you get tinnitus buddy.

>Squat every day
>Bench one day, deadlift the other
>2RM Squat, 1RM Bench
>2RM Squat, 1RM Deadlift
>Can't hit a 1RM on deadlift, put it on blocks and pull a higher weight
How is this lads?
From your boy Eric.

>>42344164
You do realise that's his program for beginners right? Also cuckols published a similar program once except he just said to bench and squat every day and deadlift super easy singles once or twice a week.

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>>42347592
>hates nonwhites
>unironically in internet love with a slav

>>42347264
I'm 100% certain your dick is gay as shit bro. Fuck ya!

>>42347926
>>Squat every day
Nigga are you squatting 7 times a week?

>>42347592
Why would you want to inflict yourself on such a nice girl? What would she have done to deserve being stuck with you?

>>42346165
>the Cowboy Method
how do you calculate the estimated 1rm that you wanna reach at the end of the 13 weeks?

>>42348416
By estimating how fast you progress.

>>42348416
Use [(Weight * reps * .033) + Weight = Projected max ] and move your projected max up 5 pounds a week.
So if your starting max is 100 pounds then you'd hit 75 pounds for 10 in the first week, 85 for 8 in the second week, 95 for 5 in the third week and so on.
So by the end of the 13 weeks you'd be hitting 140 for 1 fairly easily

>>42348454
so the max needs to be adjusted every week or every 3 weeks?
realistically how much could i increase every 13 weeks - 25 kgs?

>>42348484
Depends on a load of factors, you might be able to get 25kg out of it in 13 weeks you might not, the only thing that you can do is try. However, I would HIGHLY recommend you actually do the deloads if you're really pushing yourself.

>>42348517
yeah deloads are fine. dont see why i shouldnt do them.

can you answer this?
>so the max at the top of the spreadsheet needs to be adjusted every week or every 3 weeks or only once at the beginning of the prog?

>>42348517
Not him but how should I program bench while doing it? Would 28free 3x int high load be too much? My deadlift is in a good place rn so I can improve my total more if I focus on squat/bench.

>>42348584
>>42348554
There's an ebook floating around the /fit/ pastebin/drop box.
Since I'm such a nice guy I'll share a (rare) ebook with you friends.
https://pastebin.com/cKRgTQ0T

>>42348610
ive got the ebook already, man. thanks but i wasnt able to find the answer to this: >>42348554

>>42348584
the book contains bench programming as well.

>>42348620
I'm the guy without the ebook so I could be clueless but the way I interpreted it is that you create a new projected 1rm after you max out every week using a generic rep max -> 1rm calculator.

>>42348620
I didn't use a spreadsheet I just referenced the ebook and used my phone as a calculator to figure out what numbers I more or less needed to hit to get my desired projected max. Just divide your desired projected max by 1.33 for the rep 10, 1.264 for the rep 8, etc. That's what I did and it worked out pretty well for me.

>>42348646
>your desired projected max
to give reference, what was your desired max starting from what weight?

>>42348696
I started at 405 so I did 305 for 10
The next week I bumped it up to 410 so I did 325 for 8
the next week I bumped it up to 415 so I did 355 for 5
and so on and so forth

>>42348722
so if you completed the program with no failure, did you end up at 455 for your final 1rm?

if so, then we can assume 13 weeks are supposed to put 50lbs / 25kg on a starting 1rm.

>>42348746
I got to 465 on the first run through, and after the second one I got to 485.
You have some ability to auto regulate on it, you don't have to go up 5 pounds every week theoretically you could go up by as much as 10 or as few as 2-3, it's better to just take a 5 pound PR on a RM than it is to kill yourself trying to force progress imo.

>>42348782
thats pretty good progress for a 6.5 months run.

did you respect the ridiculous short rest times it gives?

>>42348836
Yeah, you get used to it after a couple of weeks. I don't think they serve any real purpose aside from a bit of pseudo conditioning work (which is never bad) and keeping you from monopolizing a squat rack for a full hour.

>>42348646
If you have the Sheiko app bought you can use that to make a 3 day program, it's comfy but the only problem is you can't add a lot of exercises that aren't main lift assistance and you can't change the number of weeks or days in the program that you use as a template.

somebody pls create new /plg/?

New thread
>>42349697

>>42338663
>inflammation is stored water
top kek