/plg/ powerlifting general

calves a meme
cowboy method a goat
neber run pm

>>42381941
calf gde detected

>>42381893
how do i into ibg calves?

>>42381893
>Cowboy Method
Anyone have a goo spreadsheet for this? The ones I've found in my 3 minutes of googling only have the squat portion of the program.

>>42381952
1. dont be a twink
2. do one legged calf raises on your stairs infinite times a day, painful stretch is key

>>42381952
Literally genetics

>>42381979
what part of genes play part in blowing up your calf muscles for no reason but not the other muscles

>>42381977
>painful stretch is key
elaborate if you can anon

>>42381952

>>42381979 with a side of understanding how to dig your feet into the floor for squats. And GHRs too. And prowler pushes. But mostly genetics.

>>42382013
Im just repeating what calf training experts say. But I do feel a huge difference in doing so

When doing a calf raise, letting your body sink down so you stretch the calf muscle, but making sure you hang in the stretch as deep as possible that it hurts

>>42382012
It's from being fat

>>42382059
ive seen fat people with tiny calves, but ive also seen fat people with huge calves

being heavy certainly helps

>>42382069
>>42382045
>>42382020
>>42382012
>>42381979
>>42381977
>>42381952
will skipping rope a shitton daily help blow up my calves? its like my new obsession i want them to get fucking huge

>>42381893
Hey there big guys
I asked a couple times here for advice and I was told to do c6w for lower and 28 free (3x int mid) for bench.
How does the following look?
LUxFxUx
>Saturday
C6w lower day 1
>Sunday
28f Bench day 3
C6w upper accessories
>Monday
Rest
>Tuesday
C6w lower day 2
28f bench day 2 between squat and deadlift
>Wednesday
Rest
>Thursday
28f Bench day 1
C6w upper accessories
>Friday
Rest

Pls respond

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>never done a single calf raise in my life

Feels fucking good

>>42382097
doubt it tb h one function of the calf muscle is be elastic so it can absorb impact better

doing calf raises with a deep painful stretch is a proven method. Feel free to try the rope thing tho

>>42382112
post butthole

>>42382112
POO

IN
N

L
O
O

>>42382133
Blue board

>>42382110
Why not just do it exactly like c6w, but just change bench. c6w already has 3 upper body days so it fits perfectly.

>>42382142
I'm actually black.

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>>42381952
start wearing these

should I not be using lifting shoes when squatting lowbar?

>>42382163
Firstly, start squatting highbar you fool.

Secondly, wear shoes once you start squatting heavy (3 pl8 minimum)

>>42382153
then go back to africa

>>42382179

i did highbar for months and then /plg/ told me i should be doing lowbar

im so confused

>>42382163
Try out both. See which works better for your proportions and mobility.

>>42382179
>Implying there's a weight requirement to use lifting shoes
They're designed to compensate for ankle and hip mobility.

>>42382191
He could be posting from Africa right now you idiot, did you just assume his whereabouts?

>>42382163
Do whatever is most comfortable for you, I squat low bar in heels

>>42382203
You should squat whichever way you like more

>>42382119
is there a walking way to incorprate in daily life that builds calves?

>>42382224
see>>42382159

How to into spinal decompression at home

>>42382110
it's fine

>>42382203
Yeah I was just memeing man, follow>>42382207 and >>42382221 advice, especially about the form of squat you do. Do whatever feels best for you.

As for weight shoes, I started using them when doing heavier weights to help my form and flexibility

How to Cowboy Method with upper lower split and 3x squatting?

Monday Intensity
Thursday Volume
Friday Light

How is this setup?

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>>42382231
there isn't one with normal shoes?

>>42382233
hang yourself

>>42382191
Make me dyel.

>>42382271
I mean youre not wrong

>>42382211
>>42382275
Are you posting from Africa?

>>42382297
Yup

>>42382329
how come not even one (1) nigger country has appeared at worlds (unless you count USA) Tbh?

>>42382207
>>42382221
>>42382259

ok cool thanks for the advice homies

>>42382145
Three reasons
1) /plg/ tells me c6w is bad for bench
2) c6w only has 3 days bench in the first week or two, it tapers down to 1
3) weekends are fine but I can't afford to train 3x weekdays. 2x max.
>>42382239
Ayyy thanks bby
what are your stats please? Have you ever done either routine?
>>42382110
Bumping if anyone else wants to reply

>>42382346
Most Africans would rather do other shit than powerlifting. The ones that do lift do it to actually look good and not obese but strong. Pretty much no one cares for powerlifting here and it's not really endorsed here.

>>42382233
just hang from a pullup bar/ anything you can grab up high. Its just as effective as an inversion table imo.

>>42382442
This is true of literally every single country in the world, there is not one (1) nation in the world where people actually care about powerlifting.

You guys also literally have the single least functional anti-doping agencies in the world and you can literally buy roids at the supermarket. Should be easy to foster a champion.

>>42381962
Same. I'd make one but Excel is like a foreign language to me

>>42382444
>Its just as effective as an inversion table imo.
it isnt since most of your weight is located in your torso

normal hanging lets just the weight of your leg decompress your spine while in an inversion table the weight of your torso(which is objectively more weight) will decompress your spine

however its better than nothing

Can you clever people explain this

>>42382482

>>42382143
imgur

>>42382575
Probably better quality plates.

Lads, I'm having trouble choosing between Texas Method and Madcow. What do you recommend?

>>42382752
TM gives you more wiggle room and will force you to change things over time and learn more about yourself

>>42382752
tm for squats, madcow for the rest. doesnt matter that much, stick with it. half a year is nothing in the bigger scheme of things, consistency is key.
dont forget conditioning

>>42382159
The fuck are these? Fitness mannequin shoes?

>tfw the season started at Dicks and im in the front row in the window

>>42383033
those are calf building shoes anon

>>42382752
cowboy method

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EXPLAIN???????????????

Can i get some advice

Whenever i do Romanian deadlift i feel dazed. Today i literally fainted after the set warming up with 55

Is it because im not breathing correctly? Never had this with other lifts

Unless you are BB, big calves are shit if you like sprinting and being fast.

>>42383623
why does fil have a midget gf?

>>42382793
>>42382798
>>42383419
Thanks anons. Any recommendations for conditioning? Trying to get into intermediate territory without snapping my shit up

I spent 8 hours sitting playing video games and my lower back and neck hurts and I feel nauseous as fuck

Won't be doing that again

Does anybody know a good version of this song?
https://youtu.be/9K7rmxjk5RQ

I like the song but fucking hate female singers for some reason

>>42384012
Definitely breathing man. Breath more.

>>42384380
>My lower back gets sore from arching in bench. is this normal or not normal
Abnormal, but it happens. Reinvent your bench set-up.

>>42384889
Post k/d ratio

Considering switching to the sumo deadlift even though i'm 5'11 and not a manlet

pros/cons?

>>42385410
Its like 0.8
I only play gun game now

>>42385438
Pros:
>you might have better leverages for it
>you might lift more in the long run
>might find it comfy

Cons:
>trains your muscle groups slightly differently to conventional
>might not make your conventional pulling much better, while conventional dead lifts will likely make your sumo deadlifts stronger
>you have to take time to learn the lift and work up to your conventional weights
>might find it uncomfy

>>42383623
She looks like a fridge with arms

>>42385462
I am considering switching conventional dl's with trapbar (low handle) and doing sumos otherwise in my routine. what will happen to me?

i don't like conventional very much.

>>42385482
You might be gay

>>42385497
i am

>>42385482
>>42385500
If you pull sumo as your main deadlift variation, with the sole intent of powerlifting training? You'll get stronger at pulling sumo.

Don't bother with the trap bar in my personal opinion, do power cleans instead if you want some conventional pull work that isn't heavy and feels shit.

>>42382224
Take slightly longer strides and tense your calves right at the end of each step. Pretty much pretend a hotty is walking behind you at all times and you're trying to subtly show off your calves to her.

>>42385500
Not all homos pull sumo, but all sumo pullers are homo.

Which is fine.

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>>42385526
>longer strides

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

16 DAYS

>>42385525
i enjoy the trapbar though

and with low handles it's same height as regular deadlift so i feel like it's effective for volume work

>>42382112
We can tell

>>42385584
you're the wrong type of gay, only flamboyant skeleton gays use it

>>42385593
greg cuckols said it's good

>>42382097
Yes. Skip with 1 leg at a time doing something like 50+ reps at a time on each leg so you feel a burn and make sure you're jumping fairly high. You don't want it to be so easy that it turns into cardio.

>>42385547
You can try it with normal strides but you will look like a retard bouncing up and down each step as you're trying to activate your calf muscles.

Is it possible to make it anywhere in powerlifting if you highbar squat?

lowbar hurts my shoulders alot

>>42385658
Haack. Williams.

low bar is for RIP shoulders benchlets.

>>42385671
Haack sucks, williams is a nigger. Next

>>42385671
i thought they did lowbar

>>42385699
They do midbar which may or may not exist

>>42385732
So lowbar? Its either resting on your traps or not

>>42385746
Didn't candytoe talk about a hybrid squat?

>>42385746
The bar is mathematically exactly halfway between your traps and rear delts

>>42385759
Its pretty hard doing high bar movement with the bar resting below your traps.

I've recently switched to sumo and I've torn holes in both my socks and my shins

Where do I get thicker socks?

>>42385757
His methods are suboptimal so i wouldnt listen to him

>>42385833
Dont use socks?

>>42385852
How strong are you

>>42385861
But then I'd have even bigger holes in my shins

>>42385833
Where are you from? I wear sweat pants and I haven't ever had any issues with tearing.

Perhaps you should buy thinner socks so they don't cause so much traction with the bar?

how many sets and reps should i go for for weighted pull ups. will high intensity and low reps work?

>>42385957
I'm from Aus, sweatpants work but I can't wear them at a meet

I'm 180cm with a 170 wingspan so dragging it up the shins is pretty much unavoidable during sumo, but it's so much easier and more comfortable because of my stumpy proportions and since I've had lower back issues in the past

>>42386014
I'm not sure about Aus brands, sorry Lith. Wear sweat pants in training perhaps and socks in a meet?

Strength shop have unconformably thick socks you may like, but personally I think you should go for very thin socks to avoid traction with the bar.

Just bring some spare socks with you at meets.

>>42386045
>Lith
Do I type like a twink to you buddy

I'll check those out, cheers mate

>>42386096
Oh! You're... That guy with the big lifts
I forget your name

>>42386120
You can just call me daddy

https://youtu.be/9K7rmxjk5RQ

Turns out traps aren't gay after all

Tl;DW
>men and women have different sexual cues
>men have visual cues and like boobs the most, penises the second most, ass the third most and feet the fourth most
>women have emotional cues and like confidence the most in a man, as well as blood in the penis or something

That's not important though, what is important is that men like Penises as much as vaginas.
Which is why traps aren't gay.

>>42385585
Stay mad, fatty calflet.

>>42386289
Whatever helps you sleep at night, sean

Whoops forgot my trip was on

pls no more water help me kool aid drops

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What happened to blueshoes?

Is he falling apart now that his 15 minutes of fame are over?

What should I lift today?
I'm gonna bench, probably aim for a new 3 rep max.
Then I'll reattempt my failed chin-up sets (5x5)

What else? Maybe some seated rows? I'll be dead lifting on Saturday BTW.

>>42386659
He posted in fraud yesterday or someone did of him with blood on his face with a needle

>>42386646
Cool, what are your stats?

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>>42386697
What... The... Fuck?

>>42386729
He got into his mom's used tampons and diabeetus meds.

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>>42386729

>>42382513
>>42381962
will post one later.
let me know what you think

Miss trappy.
Miss supermong out totaling islee islee islee.

>>42387099
Can somebody try and download this Cowboy Method excel I just made : https://www.dropbox.com/s/s08qexs2o6hc3i0/The%20Cowboy%20Method.xlsx?dl=0


At the beginning just put your starting 1rm at the top of each tab, if you use KG, leave the rounding values as they are. If you use LBS, use 5 for squat and deadlift, and 2.5 for bench.

Please provide feedback - Thanks!

>>42387654
wtf that site gave me malware

>>42387654
how can dropbox possibly give you malware.

also better to use this link so it sends you a download directly without using the shitty dropbox preview.

https://www.dropbox.com/s/s08qexs2o6hc3i0/The%20Cowboy%20Method.xlsx?dl=1

>>42387680
wtf that site gave me more malware

>>42385879
I have a total of 1200. Could have been better if I didnt do candito's at first

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So I bought the 300 lb Olympic weight set from Walmart. It was cheap with free shipping.

I just realized today the bar is bent. I have like the worst luck imaginable.

>>42387877
>Gets a duffalo bar for cheaper than he would from Duffin
>Complains
???????

>>42385570

Nice lift. You could probably add another 10 pounds to that if you listen to a less horrifically lame song.

>>42386665

This is a really bad approach to programing, and a really bad approach to repeating integers.

>>42387877

Get a gym membership.

>>42387918
I'm too anti social for the gym.

>>42387877
consider it a lesson learned. plates are fine to skimp on, but you don't want to be cheap with the bar. a good one lasts forever anyway

>>42387939
I avoid people and don't make friends at work. I'd rather stay home then go on vacation for example. I'll go to the store if I have to. Just don't like to. If I can get it amazon prime I will.

>>42387961
I'm 35 and still live at home. I just don't care anymore. I have a bachelors. Woop Woop ding ding.

>>42388020
Only if you want to lift increasingly heavy things.

>>42387975

The other solution is to spend at least $1000, probably closer to $2000, on a garage gym with actual equipment.

Things you need:
-Respectable Barbell: Ohio Power Bar or the B&R bar are the best options for a new bar that isn't shit and isn't stupidly expensive.
-Power rack, ideally one you can bolt to a concrete floor.
-Platform, YouTube up how to make one out of plywood for minimum cost.
-Weight plates. However many 45s you need, at least one pair of 25s, two pairs of 10s, one pair of 5s, and one pair of 2.5s Iron plates are fine if you aren't going to be doing cleans, jerks, or snatches.
-Bench, just a free bench to slide into the rack to bench press in.

A dip station of some sort would also be handy.

>>42388136
bulk to no more than 15%, cut to 10-12%, repeat

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Mfw I'm following conjugate programming from this dude on instagram who trained at westside. Making gains and it's actually fun, basically hitting a rep max for some variation several times a week

>>42388234
you should never, ever exceed 20% bodyfat unless you are talented and have real potential in a weightclass that requires you to be that fat

if you're gonna put all that effort into lifting you might as well be able to take your shirt off and be proud of your body

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>>42388223
>15%

This is a lot lower than you think it is. Here I am at 17% by a DEXA scan. Saying no one should go higher than 15% is kind of silly IMO

>>42388260
15% looks different from person to person depending on fat distribution, but it is at about that mark that certain negative feedback loops start kicking in that skew the fat:muscle gain ratio in a bad direction

>>42388285
>bulk hard

Guy who posted his pic above. I also wouldn't do this.

I would just have a sensible calorie surplus, 200-500 extra calories a day and start lower. It just depends on how much you care about being ripped.

Look at Bryce Lewis, one of the best in the world and he is definitely fat and in the 20s for his bf%

>>42388316
If you want to cut then cut.

I cut over 40lbs a year ago and my strength stayed the same. Just did a 500 cal deficit. 1800 seems low to me, how much do you weigh?

>>42388316
m8, you can still be lean and strong. It really depends on your priorities.
If you don't want to bulk and gain body fat then you don't have to, but it is the quickest way to gain strength.
It's a long journey, take your time

>>42388344
Do you count calories right now? How much are you eating?

I would guess your number for a cut would be more around 2300-2500

>>42385757
hybrid is just highbar to parallel with a wider stance instead of olympic style

>>42388394
just take it slow. you could also use cardio to make up some of your deficit so you don't have to restrict your intake as much.

>>42385833
Put a couple of coats of fabric tape around the bar where your shin rubs then take it off after lifting

>>42388202
a-are you really my pincesa?

>>42388499
you could always not do them

>>42388499
>Shins
Wear leggings or long socks

>Doesn't feel very comfy
Is it because of the hyperextension?

>How to lock out
Literally just squeeze your glutes to push them slightly forward. Doesn't need to be heavily exaggerated

>>42387864
he assumes everybody that starts sheiko is a child or a neet.

>>42388394
there's nothing positive about being fat, the greatest regret of my lifting career is not just cutting to 10% right off the bat

instead i remained in the 20+ range for a long time and only now that i'm leaning down do I see how much that held me back and how much better it is to be lean

>>42388544
Weird as in painful? Have you done anything for your hip mobility while figuring out stance width?

>>42388499
watch lots of videos and then get in the gym and pull lots of submaximal sets to figure it out for yourself

pretty much like learning any lift

>>42388557
It could be a mobility issue, but it also could be a hip structure issue, where your hips are very deep, and as a result, causes some bone on bone funk when you try to force mobility. Be careful. Have you tried doing semi sumo like Ed Coan?

>>42382097
It'll help a bit.

Main difficulty with training calves is that they're built for a fuarkton of volume. Think about how you physically move during the day. You are walking on your arms, so for say biceps, 3x10 a couple times a week will give some decent growth, because they aren't typically used hours a day.

Calves on the other hand are used literally every step you take. If you want them to grow, you're talking 3-4 sessions including them a week (isolations, jump rope, sprints, farmer walks, etc) to see growth, WITH heavy weight. I treat it like core work. Pretty much regardless of what I'm doing any given day, I try to get my calves to work.

>>42388585
not only the volume thing, your achilles is designed to allow for a fuckton of elastic rebound (makes running very efficient), and it is very easy to bounce your calf raises and not actually stress the muscle that much

do them slow and controlled with a pause

http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html/

or, if you have high calf insertions, you might as well just not bother because you won't hypertrophy bone

>>42388624
It depends

Strength for your weight but not if you're 145lb

>>42388624
Wilks.

Any good programs for an advanced intermidiate i tried sheiko but the volume fucked my lower back and shoulders

>>42388523
>wear leggings or long socks
See >>42385833

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I've only ever fucked 1 girl, my girlfriend from age 18, without protection. She's also the only vagina I've ever licked.

I'm 24 now and I've used a condom without fail for the 35+ hook ups, fwb's and prostitutes etc. My autism is so strong that I've never even had a wet dream without running to the pharmacy buying condoms and waking up before getting to business.

Now, I've been fucking this bitch for 18 months, and I know with pretty high certainty that:
>she's STI free (showed me recent results)
>is on the pill
>is loyal

Sometimes, I want to drill her without protection, but I'm sure I'll regret it afterwards for some reason since I'm a germ phobic faggot, or whatever they're called.

Anyone get me, what do I do? So I break my 6-year streak?

>>42388958
spooky

>>42388958

squats and oats

>>42388768

Texas Method cycles with accessories

a cycle of c6w increased my total by around 30lb

am I gde?

it's my first intermediate routine

>>42385570
good lift bby we're proud of u

Hm so the stink factor for the Norman khan that I am dropping into the toilet right now is nearly odourless

I mean can you believe it? A Norman khan that isn't stinky smelly? Honestly I can't smell anything

>>42389178
stop shilling texas method, it's shit for 2/3 lifts

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Hi /plg/, can you help me with my form here?
Tried a triple at lmao145kg.

I think there's a power leak somewhere, but a pair of different eyes than mine might help me better to find it.

ps: Third rep wasnt well locked out because the bar was coming out of my hand.

>>42389432
texas method is a template in essence, with the right customization its great for all lifts

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>>42387918
I don't like listening to hype music in training

>>42388631
Im literally staying at 140 and my total is 1k. Stay mad fagot

>>42388607
>lyle mcfaggot
Kys

>>42388624
>>42388631
>>42388682
strength for your weight is a flawed measurement, since it assumes the person trains other lifts aswell

lets say I have a 2pl8 ohp at 150lbs but ive never done a squat deadlift or anythnig else. The 2pl8 ohp is now more impressive because I weigh less. If I did the other lifts and there were on the same strength level I would weigh at least 200lbs

>>42389223
my dl alone went up 35 lbs on the first cycle

eat more

>>42390026
abloobloobloo lyle said mean thing on internet so his information can't be right abloobloo

pussy
>>42389900
every variation of TM as specified by rippe or lascek is shit for 2/3 lifts, if you're going to heavily modify something to make it functional why not just start out with a powerlifting specific program that works well out of the box and doesn't make you peak at the end of each week because ???

if i could go back in time i'd slap the fuck out of myself for doing that shitty program, least fun i've had lifting and i only made squat gains

>>42390174
>not wanting to peak every week
feels gr8 tb h

also youre a gde for me it worked for squats and deadlifts

>>42390210
>you're a GDE

correct, but so are most people here

also I was already pulling in the 500s when I did TM so I may have been past the point where it could work for my deadlift, but it was definitely piping hot garbage for upper body

>>42382045
This applies to every muscle though. Weighted stretches and deep, full ROM is always key .

Idk why people think calves are magically different than all the other skeletal muscle in your body.

Small muscles train more often higher rep. Large muscles less often and heavy. That's the only difference. Calves should be trained like arms basically.

>>42389430
who is figjam

>>42382112
Were you trying to make the point that you didn't need to cuz you already have good calves?

Because youre in for a rude awakening if that's the case

P.s. in the loo

Just hit 90kg bench :3

>>42390252
>also I was already pulling in the 500s when I did TM
i think people suggest TM on /plg/ for a public that is mostly early/ mid-early intermediate. not sure if pulling 500s qualifies for that or is within an upper range.

anyway, since you regret doing TM, please post your better program recommendations.

>>42382459
Most countries' people don't really care about 90% of Olympic sports.

Mostly only a pride thing for gov't and entertainment for amateurs at the sport in question. Normies dont watch that shit.

>>42382575
Thicker bar makes it seem much harder

Or heavier bar, or misreading plates

>>42390386
>>42390252
strange, lascek books were written basing on trainees who could squat in the high 400s low 500s so TM still worked for them

>>42390515
hes a gde dude

a chad would still make progress on SS while in the high 400s

>>42387918
Could you fuck off and die?

>>42389894
you look like you are rushing it...focus during set up

ohhh I just did my 4h set of one legged calf raises today, got a great pump going on guys

im going to get huge calfs donig this the're 37cm now remember this number cuz im gonna report back with a bigger one in a month

big reminder big calfs = big deadlift

Why are are the top point of my chin-ups my sticking point. I fail as soon as my eyes pass above the bar.

I can do a bunch of eye-ups but very few chin ups

>>42391328
Weak upper back and biceps

>>42391328
thats normal because that is mechanicly the hardest part

also are you the guy with the chinup program how many can you do now

>>42391355
How many pullups can sean do?

>>42391585
2

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WAWTT
WAWET
WAWLTT
WAWFT

>>42389894
1. Get tighter in your setup to keep your upper back from rounding
2. Don't film vertically

>>42391783
>WAWTT
last training session of the week is sort of a recovery day for me so I have OHP, RDLS, pendlay rows and some GPP bullshit

>>42388958
Stop being a pussy.

Fuck that bitch raw dawg and bail.

>>42391943
>2. Don't film vertically
whats wrong with this !?

Deficit deadlifts or paused deadlifts if I have problems with hips shooting up and lower back rounding?

How can I fix my deadlift to stop my knees from locking out early? I wind up hunched over at the top with my knees straight and my hips still way back. It only happens with heavy weight. With light weight my hips just fly open once the bar passes my knees, but at heavy weights it's like my brain shuts off. Any good cues for this?

>>42382261
Texas method and cowboy method are different. One is Rippletoe and the other one is by Chad from Juggernaut

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Thanks to anon who told me to try pushing my knees out on my deadlift. I tried it yesterday and my back looked flatter than normal on some 80% triples.

>>42392906
For the love of god train those calves

>>42392906
your form is rtarded

>>42392769
The problem is that your hamstrings are weaker than your back. On heavy lifts your hips shoot up to move more of the weight from your hamstrings to your back. You should focus on consciously pulling your hamstrings during the movement, and work lighter weight deadlifts and high rep RDLs to hit your hamstrings. You want to focus on having your knees and hips opening at the same time and at the same speed.

>>42392906
Looking better already. Quicker lockout.

>>42392906
I would do some more volume work on lower weights, you are obviously strong enough to pull this weight but your form is a bit shit.

Hips shoot up far too early.

>>42393297
He intentionally starts with his hips too low senpai

>>42393312
wot

>>42391355
I am the guy. Did S7: 5x5 and got 3x5 the first time
Reattempted it and got 4x5, 1x3

Dunno what to do now other than try S7 again

>>42393324
Watch his shoulders, they start behind the bar. Once he starts pulling, his hips and shoulders move into the proper position. He does it intentionally.

>>42392703
Pause, deficits would just exacerbate your lumbar rounding

>>42393333
How long are you resting? Might need to rest a bit longer.

>>42393423
Sweden

>>42393423
I'd drop it on your mom. It might wound part of her.

>>42393418
Thats probably it because the first set of 5 was an insanely low RPE, felt like I had 5 more in the tank too.
I rest about 60-90 seconds

>feel like shit
>gym was busy
>bench was taken so I had to do OHP first
>hit an unexpected 2.5kg PR
>finally get to bench
>bench my old 1RM for 3 reps (literally RPE9)

These days are so rare, but such a huge confidence boost

>>42393920
Yes, for a sumo puller conventional is your best variation. It's a longer ROM and it will build your posterior chain. I'm a sumo puller and the first few blocks leading up to a comp I pull conventional, I hate it but it always leads to prs

>>42381893
>tfw feet hurt when doing calf raises

Is it normal? It feels like burning

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>>42393423

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>>42382110
Bump

>>42394024
>hex bar
Sumo with a hex? What the..

>>42394120
Yea but how do you pull sumo with a hexbar???

Front squats felt /kommfeyj/ today. Did 100kg for 4 and a couple lighter sets at 70. Did some deadlifts today as well, my back is getting better. Also practiced back squat again with only 40kgs, I think an adjustment I need to make when I get back to back squatting is to have just a little bit more knee travel.

>start working up to a daily max squat every other day
>sumo goes down the shitter

Time to switch to conventional, lads.

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>>42394486

>>42392906
For the love of all that's holy just get fucking set when you deadlift. You move around like a god damn spastic. Get into position, pull the slack and lift, stop the retarded twerking nonsense you do.

Wew lads, just hit a 630 (kg) deadlift @125. :)

>>42381979
yep - I see people who train calf all the time with defined but skinny lower legs; meanwhile DYEL types walking round with calfs like bowling balls.

>tfw decent calves

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>>42394681
forgot image

>>42394464
>>42394785
N-suns is an excellent routine for general strength but not for Powerlifting, as you see yourself it's not very specific.
Google "programming to win intermediate"

>>42394942
1x frequency per lift, focus on non competition lifts like ohp.

>>42394967
you die

>>42394967
You'll get stronger, probably

>>42394989
>How strong can you get
Who the hell knows, everyone is different.

>When you have to start roiding
Steroids aren't ipf approved, so never

>>42394989
I love it when beginners ask super specific questions like how long until I stall on X program or assume you need to use steroids at some point soon.

Just lift shit a lot. If you aren't getting stronger then you probably are lacking sufficient volume or food.

>>42394942
OHP and bench trained equally
Front and back squat trained equally
Both are excellent choices of exercises, just not for PLing.

>>42395111
If you run it you'll get to exactly 1.2874x bw bench, 1.849x bw squat, and 2.352x bw deadlift.

>>42395046
You forgot sleep

>>42395177
>Not keeping the significant figures the same for all multipliers
Shiggy

what is a good compound to fix winged scapula/strengthen my serratus anterior? I doubt that with barely lifting over a year I'll have to do a shitton of isolations like push ups-plus, side raises and rear delt flies, right?

>>42395332
Good compound? What do you mean?

>>42395342
compound lift. currently my upper body compound lifts are DB bench press, standing DB press, flat bench DB row with full shoulder extension at the bottom and weighted pull ups.

>>42395202
More testing has been done with bench since almost all bros bench press but lots don't squat and deadlift because it's dangerous for your back.

>>42395392
Probably around 350 wilks to be pretty good at the local level. It really depends on where you are though.

>>42395332
There are many causes for winged scapulas, go see a physio

>Compounds that hit serratus
The only compound that technically hits it is ohp (and probably overhand squats too), but it's probably not substantial. Other movements that hit it would be LTEs or pullovers, not sure about anything else.

>>42395414
Overhead***

>>42395436
>190 wilks
Did you recently wake up from a coma?

>>42395414
>go see a physio
I haven't met any problems while lifting or experienced any pain so I don't see a reason to do so. I'm not even sure if it's a real issue disregarding aesthetics I'm still fairly new to lifting so I'll try to fix it for now by lifting more, and if it continues to exist then I'll check it later. thanks for the exercises

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>>42395445
>190 wilks is 575 total at 160 lbs bw
W E W
E
W

>>42395488
From the sound of your posts the only powerlifting competitions you do are in the special olympics.

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Never buy an Olympic bar from Walmart!

>can't even return it

>>42395436
Glad you decided to compete sean

>>42395445
>>42395474
>making fun of new lifters
kys

>>42395464
Keep training, you have a long way to go

>>42395467
My right scapula wings, and its not painful at all. I don't think winging scapulas normally cause pain desu. A winging scapula is a dysfunction, so I'd recommend seeing someone, because it can cause some issues. It's messed up my bench set up occasionally, but it's rare (the extent of my winging is fairly minor as well, so that probably has something to do with it)

>>42395488
The Paralympic bencher only competitors probably wreck your total desu

>>42395464
What are your stats? How long lifting now? I have a friend who also came out of videogame coma

>>42390375
Stay mad out of shape fatty.

Also not a poo in loo btw

>>42395601
If you have problem getting into position on deadlift try stretching your hamstrings a little. Only takes a minute every day. If you also have problem hitting depth stretch your hip flexors.

Are those for singles or fahves?
My friend is at
70kg / 52,5kg / 105kg for fahves after 2-2,5 months, but his eating is irregular and he refuses to sleep.

>>42382521
What if you set up for a weighted pull up and then just hung to decompress instead

>>42395601
Can you post a video of your deadlifts I doubt that just doing conventional is the reason why your back is rounding

>>42395361
A compound lift isn't really going to help your scapular issue. Just practice retracting and protracted your scapula

>>42395665
in a plank position maybe for a lot of reps maybe?

>>42395691
Just stand up straight, and force yourself into proper posture. Then keep it like that always.

>>42395703
I think my posture is actually good. the only way to see my winged scapula is to activate my lats

>>42395712
It doesn't hurt to record yourself especially as a newbie. I can't recommend against sumo because I pull it myself, however if you were rounding with conventional it's likely that you're rounding with sumo as well.

>>42395727
Knee pain is probably caused by uneven weight distribution. Does your knee flick outwards as you descend into the hole?

>>42395760
It obviously isn't, as you have a winged scapula. It might be otherwise good, but force your scapula where it is meant to be and keep it there. I promise in a few days it will be much better. Also stop sitting askew.

>>42395691
I like doing it grabbing a cable machine but that can work too

>>42395799
Then I don't know why you have it. It must be fixed still, however.

>>42395786
How tall are you? Do you have particularly long legs for your height? I have a lot of trouble keeping a flat back on conventional, but can on sumo decently well. Just yesterday I tried doing some heavyish triples with pushing my knees out on conventional and it seemed to help my lower back rounding a lot.

>>42395727
Are you sure it's not a descent issue? If you dive bomb it, it can cause some knee pain

>>42395786
It depends on the lifter, there are many causes of rounding; weak erectors, not bracing their lats, not bracing their core, not hip hinging, not torquing your knees out (like Twink Alex), etc.

>>42395829
It's usually fine, only puts you at a disadvantage in competition.

>haven't improved on squat in weeks because really bad shin muscle pain on left leg

pls

>>42395904
Sounds like lifting isn't for you then. Go collect rocks

>>42395904
The more you do it the more automatic everything becomes, to the point where you don't have to think about anything desu. Just focus on fixing one thing at a time.

>>42395958
It's not a race my dude, it took me over 2 years to figure out how to squat properly.

>>42395904
Some of these things come naturally and the cues you use will always vary a bit. Take it easy. When the time comes where you need to lift heavy weight you will be ready for it. Maybe. Hopefully.

>>42395958
Throw the negative attitude right fucking now, or you will fail.

>>42396018
I have had these feelings too. It is slave-mentality. Do what you find pleasure in, if that is lifting, just enjoy the ride.. I have hurt myself a little and I am stressing about my squat form, but I have fun doing so. Trying to make the perfect adjustments and get the progress.

>>42396018
Like I said before you're not supposed to remember everything at once, it becomes automatic. The more you do these things the better at them you will become. You just want to fix one thing at a time until it all slowly comes together. You're focusing on way too many things at once. You can enjoy yourself and be lazy, fuck doing what others expect you to do. What matters most is doing what you enjoy.

>>42395904
It can be rough as a beginner because with so many new things to learn there's an overload of information. Try writing down the most important cues on a notes app on your phone (I use Google Keep). Review the cues before you do a set, then review them again after your set. Evaluate what you feel like you did well and what you forgot then choose what to think about for your next set.

>>42393899
>resting 60sec for 5x5
in what world you thought this was okay

>>42395904
Just deload man, you need a break. Use a weak training max and progress slowly. Maybe do more assistance pump and fluff stuff. You'll get there.

>>42395904
You sound like a weak little bitch not just physically, but mentally and emotionally.
I suggest that you get your test levels checked because I have a sneaking suspicion that you're low T and either change your attitude or give up (like you do with everything else).

Either stop bitching and change your attitude from wahhhh I have to do all of these things to I will do what it takes to achieve my goals, or enjoy never succeeding in anything.

>>42391783
I've been experimenting with different marinades for pork. I like the one that I used today a lot.

>>42393333
test max reps next session then post about it here ill tell you what to do next

>>42390386
literally anything but TM (except maybe Madcow which is far worse)

C6W, juggernaut method, RTS templates, Sheiko, Nuckols stuff, modified 5/3/1

>>42390515
the gap in talent between someone like me and probably (You) and Lascek or the guys he trains is gigantic

optimal programming isn't really that important if you make gains by looking at a barbell

>>42396573
Sure, how many days rest should I give it before attempting it?

>>42396284
I never rest more than that for anything, I have fairly proficient conditioning and only ever have an hour at the gym

>>42396705
2-3 with a light session in between so you dont detrain

is benching with max grip better? i have stalled on bench and currently have pointer finger on the ring should i put my hands closer?

>>42397118
It depends on your build, try it and find out. Slowly bring it out or in though, like one finger width a month.

>>42397122
>what does my bench have to be to impress a normie
225+ lbs

>what do i have to bench press in order for you people to not consider me subhuman?
365+ lbs

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https://youtu.be/bosf9_OGShA

>blueshoes now outsquats half of plg

>>42397189
So he is in steroids or what? I thought his parents found them?
I'm guessing that was a joke

>>42397181
is close grip strength an indicator? i can close grip a lot comparable to my max bench

>>42397189
>having to take steroids to break 3pl8 squat
Seriously though I'm happy he's actually making progress.

>>42397222
me too, try pinkies on rings grip, that's my strongest grip.
My close grip is stronger than my jap grip, so pinkies on rings is just about best of both worlds.

>>42397189
Assuming that you're actually pinning, you'd do better to stop pinning quads and alternate between glutes/medial delts instead
Assuming that you're not pinning with 22g needles lol

>>42397212
i hear he bought more with his neetbux...

>>42397268
why? so i use my quads better on squats?

i was pinning exclusively glutes but then i got subq leaks in both my glutes and they swelled up.. so i let them rest a bit.. last 2 pins were quad. 3rd last pin was right glute. going to pin left glute ahain for the first time in like 2 weeks on sunday.

i use 22g 1.5 inch needles... 2cc shots but i split the 2cc between both quads wjen i hit quads.

>>42397302
No because squirting blood everywhere is fucking disgusting

>>42397235
my close grip is not stronger than my max grip but it is close i will try pinkie on the rings then

>>42397341
Post pin marks

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>Mom found the knee wraps
>Dad found the slingshot

>>42397587
At least they haven't found your bench shirt yet

is cowboy method same as texas method?

>>42397693
It's based on TM but it's a different program

Explain sumo deadlifts to me in under two sentences

>>42397715
Use a wide stance, externally rotate your femurs, and lock out your knees before your hips.

>>42397727
you can't use commas to cheat post disregarded

Does /plg/ play chess? What's your chess total?

>>42397756
Lol I enjoy chess

https://lichess.org/LQiyx6pK

Its late and I'm tired so excuse me if I do shit

>>42397693
It's texas method with less emphasis on the linear and more on the periodization
It's a pretty decent program for squat and bench, but I'm not a huge fan the deadlift programming that comes with it.

>>42397756
I won

just started lifting at my house and i am much weaker than at the gym...
Gym squat : 385lb hombe 325
gym bench: 265 home 215
deadlift 475 home 405???
why is this? can it be because the plates are different?

>>42397940
What brand are your gym plates and hone gym plates?

>>42397950
>>42397950
>>42397950

>>42397940
yes the plates are much lighter to up your ego and keep you coming to the gym

My home bench is 265lbs and my gym bench is 385

>>42397955
gym plates are ivanko home gym plates are golds gym and i have 5 pairs of 45s from different brands each pair

>>42397980
Oh ur trolling me

>>42397756
I've played a few tournaments in the last year. I played a couple as a young kid and had a USCF of lmao 600 but the recent tournaments have brought me up to 1120. I'm probably as good as a 1400-1500 or so. How about you?

>>42397986
i am not trolling you is it bad to have different brands?

>>42397992
same as you actually, minus the recent tournaments

fuk lads

>take two week break
>do my usual stuff (TM) but ~5% lighter
>legs and lower back are fucked with DOMS
>it's been three days now and it's only marginally better
what in the fuck is going on, I've never been this sore, not even after my very first day lifting

>>42398203
Go back into the gym and do a light workout with the same movements. The best way to get rid of DOMS is to move the muscles.

>>42398320
mate i can't walk straight without limping, tried doing a few bodyweight squats and almost fell over