/plg/ - powerlifting general

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>Yakob gets nickname Yakob

>how do you know im Jacob

REALLY ACTIVATES BRAIN CELLS

How do you know I name

>>42430274

we are all Yakob you idiot

>>42430266
im gonna Tear you apart

Saw Dunkirk while drinking. Was a very pleasant experience and then got to walk a couple miles home under the dark night sky.

I absolutely love being outdoors.

>>42430300

stop with this sexual content I already told you we can totally get laid

>>42430315
Im gonaFUcking Tear you apart

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>>42430300
Yakub how much do you deadlift?

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>>42430328

this is beacuse I wore leggings today, right?

>>42430331
a couple plates.... give or take some plates of undisclosed size

>>42430350
What's the chances you and I deadlift similar quantities

>>42430328
shewantsrevenge

>>42430379
i dont deadlift

>>42430388
Yeah me too, nor do I squat.

>>42430396
i plan to max out squat soon.. my best pr is a 150kg triple

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>they're actually lifting any weights

>>42430404
I saw, I'm very proud of you. Makes me want to DO STEROIDS.

>>42430417
i dont do steroids.. but you will have to to catch up hahhahahaha

>>42430425
Then I don't know who you are. I am stronger than you but soon you will overtake if you are blue shoes.

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found a $20 on the sidewalk

Reposting because I'm spooked.

What does it mean if I get lower back discomfort from rack pulls but not deadlifts?

For reference a 350 lb deadlift causes no discomfort but warming up rack pulls my lower back started to feel discomfort/pain at 175 lb.

>>42430438
im bluesohes and im an all natural powerlifting super athlete..
september i comptee in a powerliftign competitino... 185kg squat first attempt.. get ready kids

>>42430474

learn how to use your glutes and hamstrings on deadlift

>>42430477
at what bodyweight?

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>>42430446

Luckchads out

>>42430477
i'll be in the 105 class... I'm hovering around 93-95kg pre-workout these days

>tfw going to the local BBQ place to get 2 pounds of brisket and 2 pounds of tri tip

WE'RE EATING MEAT TONIGHT LADS

>>42430474
This is purely a guess but it could be that your upper back is weak and your low back is picking up the load for you. Also learn to glute

>>42430254

Hey thats my hometown silverlake

>>42430637
That's pretty cool my man

>>42430637
HOLY SHIT BRO?!?!?!!!??!!/!?!!?
YOU LIVE IN SIVLER LAKE?!?!?1


HOLY SHIT?!!?? I HEAR ITS REAL NICE THIS TIME OF YEAR

HOLY FUCKIN SHITTY HELL MATE?1?!?!?!?!!!!?!?!!?

IM FUCKING MIRIN.... ARE YOU FOCKIN ZYZZ MY NIGGA?!?!??!?!?!

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>>42430714

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Fuckin bloody 'ell I'd let this girl Suck my Weiner any time!!!!

>>42430824
Women aren't sex toys

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i do limber 11 once a day (after my workout on lifting days and in the evening on rest days)

im a novice and my lifts are shit tier, but are there any other stretches I should be doing? I dont really have flexibility problems or pain except in my lower back

>>42430474
For one don't do rack pulls you little faggot they ruin bars.
If you want to work on lockout do deadlifts from blocks instead.
To answer your question, you're probably not getting into a good starting position meaning you're rounding your back instead of sitting your hips back in the rack pull.

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>>42430833
Fuckin' Bloody hell

Are oyu even a man!?!?? You sound like a fockin feminist ya little twat!

Get outof my thraed until once youve grown a pair god Fuckin damn

>>42430836
Stretching is a meme

>>42430836

>stretches no
>mobility yes

yes for your lower back, if a lot of sitting lacrose ball your ass and potato foam roller for your back

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Breaks my fockin' heart..................................

Fuck this bloody bastard!

Lets go Fuck these bloody fuckin' jeiwsh veterinarians.. Go back to bankin!

>>42430872

>wears hugo boss tshirt
>mad about jews turning him down

REALLY ACTIVATES THE BRAIN CELLS

Should I stay up for a 3rd day?

>>42430887
Its the brain synapses that form connections.

>>42430860

i do about 45 seconds of lacrosse ball on each cheek as part of limber 11. im a weak fag and thats about all my arms can take. is that enough?

is there any specific way to foam roll my back or just lie down and move it up and down on my spinal erectors

thank you yakob

>>42430904

your post really activated my synapses

>>42430894
only if youre on meth

>>42430912
I wish th enazis never lost cuz maybe youd be less of a fag living in nazi poland... they wouldve burnt queers like you buddy

>>42430936

if nazi won you would be killed after born beacuse they dont want gde fags living in world kek

>>42430952
says the numale who gets outlifted by me

im also more reproductively fit

IM GONNA CUM IM GONNA CUM IM GONNA CUM AJYBUJA AJYBUJA AJYBUUUUUUUUJJJJJAAAAAAAAAAAAAAAA

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How long should I stick to one template of Candito's LP before changing to another. I'd like to switch between Hypertrophy and Control from time to time but I suppose that I have to stick to one for at least 1 month before changing right?
Hope someone can help

>>42432335
When you stop making progress

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>ywn be a Russian powerlifting celebrity

Why live

>>42432511
Shut up.

>>42432335
As soon as it fits your goals better. You're still basically doing the same program. It's a good idea to stick to one template long enough so that you've made progress on the assistance lifts. You really should have made that judgement call when starting the program though. Since you're new you probably think there's no way you'll make strength gains if you don't do the meme control template but you'd prefer to be doing the hypertrophy template since it better fits your goals, so I'd say you should just run that indefinitely and not worry about having to do spoto press every week in case you start cracking your ribs when benching.

>>42432729
Thanks bro

>>42432729
Rude

My first meet is in 3 months, current lifts are 160/125/170kg all for 3

I weigh 87kg (at 180cm) first thing in the morning with a big meal before bed, the weight classes are 82.5 and 90 with a 24 hour weigh in

Do I absolutely fatbulk until then (add ~4kg in 3 months) or just slowly cut?

>>42433162
You can easily hit weight from 87kg considering they're letting you have 24 hours to recover from it.

>>42433162
>>42433195
http://www.powerliftingtowin.com/cutting-weight-for-powerlifting/

Go for 82.5

>>42433195
>>42433218
What waking weight should I be aiming for when I'm about a week out? I might keep bulking a little bit until I'm closer

>>42433274
I'm not the best person to answer that question since I haven't ever cut weight, but from what i can tell you want to be able to cut about 10% of your weight, therefore probably around where you are now to be safe, since it's your first time and mistakes happen.

>>42433162
if it's your first meet, i wouldnt focus on this short term goal.
at 180cm, you want to be above 100kg weight in the long term, so i'd just slow bulk and keep increasing maxes.
no need to stunt gains or waste time for a first / short term meet. especially so since your current weight is quite in between of 2 classes and there's still 3 months.

if you absolutely need to do this meet at the best of your capabilities for :reasons: then i guess you should do what >>42433218 says.

>>42430872
Spend less money of cigs then you dumb cunt

Hate people like that

>>42433162
Just keep bulking. Your first meet doesnt mean shit. You just need to get stronger

>>42430304
at least the villain lost the war and UK became a new state of Pakistan.

just shat out one log of Norman khan

Ah yes and here comes a second log much less dry than the first one

What would you say is the hypertrophy equivalent of 5x5; 4x8? 5x10? Maybe even 3x10?

I ask because I am tweaking TM to more of a hypertrophy style for a while and after I build some muscles in my legs I'm going to switch back.

>>42434826
Do you know how to gain size?

Eat more

>>42434836
yeah I know, ive been through that and all and I got obese once

Now I want to try out some hypertrophy sport specific stuff, instead of coming up with a whole hypertrophy block I thought why not just modify TM a little

you think 4x10 @ 65% is as hard as 5x5 @ 75%

a-are knee sleeves supposed to cut of circulation lads? just bought my first pair and I think they might be too small :(

is there a top tier lifter who has a skinny neck? dont think they exist

I think im onto something here guys

>>42434852
4x10 at 65% of 1rm is pretty much impossible to do with any reasonable rest.

>>42435464
wut doesnt 65% equate to about 15RM

why would that be impossible. Honestly I never tried to rep out at 65% so I have no idea, but the charts only say its about 15rm

>>42430474
It can be harder to set a good hinge when you're not forced to do so.

>>42430474
reminder that I got a bulging disc because of rack pulls

>>42435484
Try it, maybe you're a lot better at doing multiple sets than I am, but I couldn't 4x10 80% of my 10rm on bench that I did 5 days earlier. I wouldn't ever go that close to failure on back squats because it becomes unproductive and I start to bend over.

>>42430446
Niccceee

>>42434852
I would unironically suggest cowboy method or juggernaut with two squat days then

>>42435613
Cowboy method is shit if you use your true estimated 1rm. All the volume work is like 5% higher than it should be.

>>42435649
It's supposed to be a variable/floating max from week to week. And no, inverse juggernaut for your VD weights is not "to hard."

>>42435667
You type like you're having a stroke and you've clearly never tried the program. Form breakdown and failure on week 1 when you test your maxes every single week and follow the program perfectly is a good way to identify a shit program. Plus, people recommend doing juggernaut with 90% of your 1rm for a reason.

>>42435685
What part of my grammar makes no sense to you? Chadly himself recommends 90-95% and you're also choosing to forget that it's meant for people still capable of weekly progression. Have fun running Sheiko with your 275 squat though.

>>42434826
>hypertrophy equivalent
That would be whichever protocol has you doing the equal amount of sets at the equal effort.
It's still beneficial to work in several rep ranges, mind you.

>>42435464
Sounds like you're bad at reps tbH. I think I'm "average" on reps, and I can do 5x10 @ 70%. Wasn't easy tho.

On a related side-note, Schoenfeld just linked a paper:
>A group of resistance-trained men (over 6 yrs experience with a squat >1.5 times body weight) showed a "pronounced fatigue condition" that persisted over 72 hours post-exercise after performing a high-volume hypertrophy-oriented routine (8 sets of 10 rep squats at 70% 1RM)
https://www.ncbi.nlm.nih.gov/pubmed/28447186

>>42435709
That's exactly what I said. 5% too high. What I never said was that the routine is "to hard". Also, if Sheiko progresses faster than cowboy you better believe I'll do Sheiko, while you sit there and act elitist about intermediates doing a program one of the world's best coaches designed specifically for intermediates.

>>42435729
Keeping 2 minute rests? I'm sure I could do it with 5 minute rests after working up to it, but not on the first week with regular rests.

>>42435804
I figured "reasonable rest" was max 4-5 minutes. I don't remember how long I rested between sets, but somewhere in the 2-5 min area.

>>42435729
>>42435804
>>42435858

Also, my 1rm is estimated off a 10rm, so if anything I'm bad across sets I guess. I've never understood how brosplitters do 4 exercises of 4x12 at 60% of 1rm with 45 second rests without grossly underestimating, but I've always found my rep maxes overestimate my true 1rm.

When I go RPE10 on bench my right arm locks out before my left, every time

How do I fix this

>>42436048
Try harder with your left

>>42436077
I do, I try and begin the press with my left but sometimes I forget

>>42436081
Don't do that, explode symmetrically. Maybe you are lying crookedly on the bench? Winged scapula?

>>42436098
Perhaps, there are indicators of that, such as sometimes my left rotary cuffs get sore when I do a shit ton of bench.

Certainly not winged scapula though. Could perhaps be that I show how don't retract my left scapula as well, but I have no idea how cause I set up by pulling myself up with the bar, moving my body down the bench without unretracting my scapula, then driving it down on the bench, unracking the bar then pulling back my scapula even further.

I heard about initiating the press with your weak arm from, unironically, alpha desinty. So who knows. I'll try both.

>>42435882
>but I've always found my rep maxes overestimate my true 1rm.
Sounds like you're bad across sets then, yeah.

>>42436156
What about me? I did 90 for 1 single set of 3 as the heaviest I've ever gone. My 1rm prediction was 95kg

But I got 100kg?

>>42436177
A triple at 90% is normal.

>>42436156
Any ways to work on this? Volume has always been a huge help for me to make gains.

>>42436204
But I can do 95% for 5

>>42436358
"no"

>>42436249
Do more of it if you want to get better at it.

Have you read this year's Project Momentum report?

>>42436576
Nope, wasn't aware project momentum was a thing until very recently.

>>42436376
I can and I shall

>>42434852
>I want to try out some hypertrophy sport specific stuff
If you're natural, all that means is that you're going to lighten and diversify your workload.

Lighter weights require higher reps per set to elicit growth, but it cuts down on rest time and joint stress.

Your rep/set scheme isn't that important. I'm partial to the Nuckols progression of working up to a rep max (8-10 for example), then using the same weight for 2-4 sets of -2 or -3 reps.

>>42436607
I want to see you try to do 105% of what you think your 1rm is. I bet you can.

>>42436580
I was going to suggest the higher rep-variant of the two programs if you feel up for it.

>>42436612
why wouldnt lets say donig 4x10 @ 65-70% on volume day and hitting a new 10rm for ID work

it has the same principles as the original TM just at higher reps. Also yeah reducing joint stress for a while is also my goal. Ive been getting increases in little aches and pains everywhere

>>42436664
Try it and find out.

You're going to lose strength, but you'll probably be able to progress for a while in your 10rep max range.

>>42436633
Not sure if I would be well suited considering I'm a fairly early intermediate and I'd have no idea how to judge my singles RPE.
>>42436664
https://drive.google.com/file/d/0B3dFxH_D7_l_cWFhc2xpU1R6cjA/view

>>42436691
In that case, carry on with what you're doing, and if you want higher reps you should probably implement it with assistance work.

>>42436691
I like weekly progress tb h, if this doesnt work out ill try the cowboy method

>>42436684
Well I might initially, but that would be just my nervous system adapting to 10reps instead. So does that mean that I actually lose muscular strength? No

>>42436719
Cowboy is weekly progress. It's almost exactly what you typed but you change the number of reps every week.

Reminder that when calculating 1rm from AMRAPS you shouldn't do worksets beforehand.

>>42436767
>Reminder that when calculating 1rm from AMRAPS you shouldn't do worksets beforehand.
literally who does this

>>42436767
In case you didn't see my post to you: Congratulations Captain. Well earned.

>>42436719
>does that mean that I actually lose muscular strength? No
Don't be a passive agressive bitch just because you're afraid of lifting heavy and trying hard.

Enjoy your pink dumbbells.

>>42436620
I maxed out at 95kg. Did 90kg for 5 and then got 100kg because I made myself stronger through fives.

>>42436784
>Don't be a passive agressive bitch just because you're afraid of lifting heavy and trying hard.
you totally misunderstood me dude im just trying to take it easy for a while and let my joints recover from years of beating while still progressing in some other way

>>42436830
pls leave retard.

>>42436915
You're the retard for believing I was being serious. I was merely coaxing you into believing something untruthful!

>>42436935
>thinknig you fooled anyone
you posted it once already

If my back is rounding on DL max is really a problem?

Did 1 rm today, first time in about 1-2 months and hit a life time PR of 260kg, 240kg and 250kg went up with fairly tight back but the 260kg was pretty sloppy as i tried to get my him forward and lift up.

Got zero pain, and no pain whilst doing the lift but a lot of people say bad form on DL is a lul you didnt lift it properly.

>>42437022
I don't understand why anyone would go for a true max in a non competitive setting

damage is cumulative, you felt no pain but you definitely did some damage. Think of your joints like being an egg shell, you can put cracks in it and it will still hold the content, but it is very prone to breaking

>>42437022
It's not a problem if you aren't injured.

I'd recommend basing your training maxes off of your 240 or 250, though, as opposed to your compromised 260.

>>42437041
>damage is cumulative, you felt no pain but you definitely did some damage
Better not get out of bed tomorrow, you might crack your shell.

>>42437041
Just following the routine it calls for a new 1rm each training cycle, my previous attempt went up easy so tried 260kg.

>>42437043
Yeah that is probably a good idea.

>>42437056
well I actually have a fucked up disc from doing what this guy did, so hence my comment

For anyone who doesnt know but having disc issues fucking SUCKS, everything hurts goddamn even walking pls be careful guys

>>42437084
>well I actually have a fucked up disc
Sucks to suck.

>from doing what this guy did,
You pulled 260 in training? Good job.

>so hence my comment
Thanks for commenting.

>For anyone who doesnt know but having disc issues fucking SUCKS, everything hurts goddamn even walking pls be careful guys
Okey dokey.

>>42437116
didnt know 16y old edgelords browsed this place

>meet some guy I don't know
>act like a huge cocky asshole
>find out later he's a former world-class bigshot lifter

:^)

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First day of DC training. Hoping I don't snap anything doing all of these lifts I'm not experienced with.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42437902
>WAWTT
Not sure if I should lift 3 days in a row so I might just rest today and then get back on schedule next week

>WAWET
>WAWLTT
No idea, just woke up

>WAWFT
My quads feel sore as fuck

>>42437902
>WAWTT
Bench, push-ups, chin-ups and seated rows.
>WAWETT
Pizza
>WAWLTT
Mars argo
https://youtu.be/_ti6FFyh-fI
>WAWFT
anxiety, stress lol

>>42437902
>WAWTT
Squatted to a top single, plus 4 doubles.
Benched to a top single, plus 4 triples.
Pullups, and rest pause curls.

>WAWET
Baked BBQ chicken drummies. and mixed veggies.

>WAWLTT
Dance With the Dead

>WAWFT
Does not compute.

>>42430254
do you guys not have a dropbox anymore?

>found out i've lost 2kg after finishing my cut

just ate a bucket of ben and jerry's

>>42438584
>The official pastebin
http://pastebin.com/sNJAvbZ8

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

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

>>42438720
THINNER

Is Jesse Norris autistic?

>>42437902
>WAWTT
Resting today, but yesterday was front squats at 100kg for 5x5, 6x3 with 60kg The Press and some diddlerinos at 150kg. Was a solig workout, feeling very good and lookng to bet back to back squatting very soon.

>WAWET
Bread, proton shake and mcdonalds, for supper is fish and a preotien shake.

>WAWLTT
Eminem's album Encore. Fuck it's good, made by whole day both yesterday and today. Check it ut.

>WAWFT
No gf, no gf, hunger, and fear I won't manage to do my studies this autumn.

>>42438788
no, just a retard.
that is the source of his strength

>>42439206
weight classes should start at 83kg tbqh lads

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today in the gym

>wannabe chad in an herbalife shirt and wrist wraps 2 inches below his wrists utterly fails to press 100lb dumbbells after getting an old man to wrestle the dumbbells into place for him
>throws down the dumbbells and immediately starts walking around and talking about how his diet is making him weak and normally he'd get those for 10
>leaves his wrist wrap bracelets on for the entirety of his workout, except when he takes them off to use as padding for his hands when he does kipping pullups

>>42437902

Update on that: it was pretty fun, and I was done in about half the time of my previous training. Rest-pause feels really good on upper body lifts. We'll see how effective DC is in the gains department over the next couple of months.

>>42437947

What did you do to your quads?

>>42437984

What's got you stressed, friend?

>>42438273

Mmmm... BBQ and veggies sounds good.

>>42438959

Encore is a solid album. I was a little disheartened by most of The Eminem Show, but Encore really brought me back.

>>42439941
I like The Eminem Show too, but Encore is definitely better. One of the best albums I've ever heard across anything. Got all the craziness, but also the serious and a little of the sad. Never appreciated it properly until now.

>Played around with snatch for the first time
>Suddenly low back pain

FUCK

>>42439941
Had some days shifted around so I did 405 for 6x2 sumo off small plates and 315 conventional 3x6 and then the next day squatted 325 for 1x3 and 5x2, then front squatted 185 1x7, 2x6 and fucked around with some cleans.

>>42440016
>Best album
>Not The Slim Shady LP or The Marshall Mathers LP
Pick one

>>42440092
Encore just shook me, dude. Felt like a new man yesterday while working out, felt like grabbing the world by the balls.

>>42440044
lmao that's what you get for doing the stupidest lift

>>42440044
That's what you get for fucking a whale

Is it me or does Jen Thompson look way more muscular than usual https://www.instagram.com/p/BXjBUhvlfMh/

>>42440283
Don't get me wrong though, it's a great album

>>42440388
I think shes upped her dose

>>42438788
He hit his head very hard when he was younger.

>>42440388
Light game is really on point.

low bar squat flat vs heeled shoes

>>42440559
Personal preference

posted a form check video in here the other day with my squat.
"try to break the bar over your back" or bend the bar helped save my elbows/shoulders. Can actually bench good weight now after squatting heavy. thanks fellas

>>42440632

you are welcom

>>42440565
can I get a discord invite

who here being smart and visiting physio often?

>>42440667
>He isn't his own certified physio treating himself

>>42440667
>tfw I am physio

>>42440687
>tfw the physio is within me

is it worth it to sign up for a meet even if my lifts are laughable? It seems like a fun time.
squat 310
bench 200
deadlift 365
all for 5 reps. at 210 lbs. bodyweight. currently nearing the end of my starting strength gains. Ive never really tried a 1RM because it seems useless for beginners.

>>42440667
>wasting money for no reason

>>42440699

I lifted less than that while heavier than that at my first meet.

>>42440699

if you want to go, you will be one of the last guys in ranking but probably not the weakest one

but

>carying for it

you can start at laughable squat, do same comp year after year and own it after few years and everybody will forget your laughable lifts

>>42440732
>>42440746
im not too worried about low lifts, most people in the sport seem generally positive towards newcomers.
Im just wondering if its worth the money and how can I find them in my area?

>>42440775

>worth the money

money for what

google, facebook

>>42441018
Spread your legs

>>42441018

your form or/and mobility have to be shit

our your levarges are gde

>>42441018
thats the secret to lowbar squatting the goal isnt depth its to move the most weight

>>42441018
Are you shoving your knees out?

>>42441018
switch back to highbar lowbar is for gde's and egolfiters

>>42441111
quads from the gods

gdes and egolifters btfo

>>42441047
I brought a friend to the gym and he had such gde femurs he literally could not perform the lowbar squat to depth. it was impossible, because when bending forward his torso was not long enough to bring the bar above the mid foot

>>42441099
why did you ignore me

that's rude

>>42441151

there is uber gde % of population that literally needs wl shoes to squat properly

>>42441151
me desu

torso shorter than femurs

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>>42441201

mfw I got long torso short femurs

legs are long overall, but really long calves/shins and short quads

>>42441221
do you squat low bar or high bar?

>>42441230

I got both in my routine, lowbar is a lot stronger, highbar is bearly above 4pl8s

>>42436664
TMbro either used or had a friend use a 10s->8s->5s->3s progression for TM, eg 5x10 and 10RM then 5x8 and 8RM, I remember him definitely recommending it.

>>42437084
Reverse hyper, birddogs, long brisk walks with good upright posture.

does sumo deadlift carry over to conventional deadlift?

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I'm not gay but I do gay-for-pay... Holler me up on IG if u down...

>>42441934
Does low back squat have a carryover to high bar?

>>42441956

>he took steroids for this

r8 following statement

For powerlifting purposes, you are best served by putting your accessory effort into your hamstrings, back (rows), and triceps.

>>42441956

you look like a wet noodle.

>>42442100

I've never done any dedicated back or hamstring accessories, unless you count speed deadlifts. Of course, my deadlift isn't terribly impressive.

I did my first one plate deadlift on Monday.

>>42442267

you mean you deadlifted 1st time in your life on monday

>>42442211
So you've got a meh deadlift and "hate bench" which is thinly veiled code for being a benchlet with no appreciable upper body development

can someone get me a link to the discord?

>>42442297
Yesterday at the gym I saw a group of 4 guys, definitely no more than 15, trying to deadlift. They did literally everything you could do wrong. Feet too wide, knees caving in, starting with hips higher than shoulders, rounded lower back, catbacking the lift up.

When they were taking turns doing singles with lmao1pl8 a sympathetic female powerlifter tried to give them some advice, but it looked like they blew her off. I thought about talking to them but decided it wouldn't be worth it. Later I saw them all trying lmao2pl8 trying to yank it as hard as they can off the floor and hitch it up. Seeing that I wish I had said something to them earlier.

>>42442387

I dont know what you meant but deadlift starts at 1pl8. Not below.

1pl8 is needed.

i lost a 42lb of weight (205 to 163)and seem to suck at squats now
i kept my strength but i can't progress when i was 205lb i did low bar with high heels now high heels seem to push me to my toes
should i go wider stance or flat shoes?

>>42442321

And I do triceps accessories, so maybe those are a terrible idea.

>>42442100
As long as you don't have any weaknesses, sure.

>>42442387
i remember lifting when i was 15. had to deal with so many dyels with awful form, physique, and muscle. worst part was, they thought they were lifting gods.

>>42438959
Encore was probably his worst album imo. I still listen to it because Eminems worst is better than most rap but still not great

>>42440699
I totaled 890 @ 165 at my first meet. I was a disgustingly small twink, I still had a lot of fun. If you're thinking about competing, just do it

>>42442100
3/10. Chest and quads are probably more important for the majority of lifters. However it's not really possible to say because each lifter has different weaknesses

Got a 20lb deadlift PR

605lbs @206lbs*21 YO*5'11

https://youtu.be/qCw8E3-EuvM

I'm 5 weeks out from my meet. Would y'all say I have soft knees here?

>>42442560
help

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I MUST PURGE THE HUMAN RACE OF ITS FUCKING PLAGUE BEFORE IT OVERTAKES IT IN WHOLE

>>42443317
Hard to tell from the front. I think you may have unlocked your knees slightly at the top. The lift would probably pass in an lolfed, not sure but ipf. Congrats on that pr.

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>gym has ANOTHER attractive 16 year old girl join for sports performance training

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>>42443734
you gonna practice the ol chaddaroo in her?

So at the gym today there was this black dude on a yoga mat doing shadow boxing and whipping around what looked like a short wooden katana. He was wearing a "training to beat Goku" tank. I was in the gym for like two hours - stretching, lifting, sauna, shower - and this guy was there when I arrived and still going when I left. I hope he beat Goku one day.

>>42444540
If it's barely under your high bar, then it's probably still too high. Have any pics or videos?

>>42444540
It should be resting on your rear delts

>>42444673
If we can see where the bar is in contact with your back, it's better than nothing

>>42442297
I deadlifted before with a non Olympic bar with less weight. The higher bar makes the higher weight actually much easier with an Olympic bar.

>>42444724
Maybe your rear delts aren't large enough for you to have a proper rack position with your elbows that far down, maybe try bringing them back up a bit? You may have to switch to a thumbless overhand grip to do so. Also get a back pic as soon as you can.

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>>42444816
>Feels weird
You're probably just not used to it yet

>Hurts wrists
Thumbless overhand grip will help fix that, make sure you keep your wrists straight when you do it. Look at pic related.

>Shoulders
Work on your shoulder mobility with pvc pipe/band dislocations, but going wider will help as well. I typically have my middle or ring fingers on the rings.

has anyone here had trap doms from just deadlfits before. Ive never had any and i pull 240kg.

>>42445647
Yes but only when I take a break from lifting or when I was a beginner and hit a very big PR.

>>42445647
yes, but only a little

>completed last set of bench today
>massive cramp in lower back muscles, right side

wtf does this mean?

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>>42445830
>you're still doing this

Anyone here know much about equipped lifting?

I tried knee wraps for the first time the other day during squats, and got some pretty immense pain in my calf after 1 set with them (felt like it was strained)

I was told this was normal, but is there any way to prevent this from happening? I pretty much had to limp all the way home, shit was annoying

I suppose you would just sort of get used to it

>>42445933
What happened to the website?

>>42446101
would have had to pay for domain renewal, and too lazy to look after it.

>>42445915
thats just what happens when you reduce blood flow to your calves/feet. like pins and needles after sitting cross legged for a long time. you could use lighter wraps or not crank them on so tight and only do them tight in comp

If I'm doing concurrent periodization with one intensity and one volume day per week is it a good idea to always do different set/rep schemes on volume days? Like doing 10x3 @85% one week and 5x5 @90% of 5rm next week

Guys, what the fuck, my squat has always been my strongest lift, but it's come to the point where my squat is intermediate but my upper body lifts are still novice, I only squat once a week, what do? Running 5/3/1 btw

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>>42446674
Don't mind it, just use proper programming for the lift.

>>42446785
Hoping It'll catch up soon, want to finnish building my strength base, what should I aim for? Heard 1/2/3/4 is very unbalanced

has anyone ran any of Cuckols' bench programs for any other upperbody lift that isnt bench

if so how did it go

>>42447066
Why would I do that?

>>42446921
You don't aim for anything specific, you see where you end up when your linear progression stops. Then you take it from there with proper, ability-suiting, programming for all your lifts.

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Auschwitz mode here.

Finally had the guts to surpass my emotional impedances and get a gym membership.
I've started to learn to squat, etc from the first day... BUT


I DON'T KNOW IF I SHOULD DO SS OR NOT. OR IF I SHOULD ADD EXERCISES TO IT

troll me softly pls

>>42447558
Just do the fucking program.

>>42447558
No trolling. Do ss and do not change it. Just eat and train, if you feel full you usually have not eaten enough

>>42447558
Do SS as-is for a good two or three months then switch to 5/3/1 for beginners and do the program as described here
https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

>>42447529
because you dont want to train 100% sport specific since powerlifting isnt a real sport

>>42447720
What would you do it with, OHP? Lmao

>>42447771
anything; ohp, rows, dips, chins, curls w/e

>>42447558
You are the best candidate for SS.

Read the book. Do what it says. Don't make excuses. It will be hard.

The only lift you mentioned that could really be trained using the same periodization is OHP

>>42447795
why only OHP

>>42447810
Unless you're like a dip specialist you'd never go that heavy on them. Just do some benching and an accessory or two guy.

>>42447810
The less muscles involved in an exercise, the less weight you can add to it over time.

Quit trying to periodize your dumbbell curls you retarded faggot.

>>42447826
>>42447841
why wouldnt I be able to use that periodization it for rows though

and you should periodize your curls why wouldnt you lol its like you just do curls randomly and expect growth

>>42447889
Your accessory weights are going to fluctuate if you're hitting your primary lifts hard.

And if you need someone to tell you how to not be lazy on your accessories, then you're a lost cause.

>what should I do for curls today oh no
Pick up sufficiently heavy dumbbells, and curl the fuckers for 3-5 sets of 8-15.

>>42447905
its not an accessory to me goddamnit, I treat rows, ohp etc like a mainlift

>>42447921
Good luck progressing them regularly when they are going to be adversely effected by your deadlift and your bench.

>>42447921
Well that's dumb, and when you hit a wall for several weeks or regress from one session to the next, you're just setting yourself up for frustration.

>>42447952
>>42447953
>thinking rows impact bench at all
you guys are taking this ''sport'' way too seriously

>>42447964
Other way around you goof. Do 10x10 barbell rows then tell me how your bench sesh goes.

>>42447964
Rowing after heavy deadlifts is going to be shit on your back and lats if you're trying to progressively overload the row.

OHP is going to be shit if you have a brutal bench session.

It all depends on your priorities.

If you want to be king row and ohp guy, then have fun.

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>when you pass out from deadlifts AGAIN

>>42448428
Do you have a mattress set up as a back spotter in your home gym?

>>42447964
Why are you here when you don't do the sport and don't want to discuss PL?

>TFW cannot do lowbar squats

Is it possible to make it in powerlifting with just highbar forever? After my shoulder surgery lowbar always causes a lot of pain.

>>42449700
lol lowbar gives a 5-10% increase at best dude dont sweat it its not like you were world champ material anyway

>>42449710
That's a lot though

>>42449729
if you squat 800lbs then yeah

>>42442560
you should already flat shoes

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How do I turn it around and start lifting again lads?

Only lifted like 10 times total since like may and I'm becoming pudgy Tbh Tbh

>>42450059
Do bench only. Its like running, it will suck, you will want to give up every time.
But then you hit that benchers high, your bench doesn't stop going up, you're bigger and stronger and there's nothing that can stop you.

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>>42450169
that's literally the lift I hate the most and that basically made me quit in the first place

>>42450059
>>42450188
just give in and

G I V E U P
I
V
E

U
P

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>>42450267
I don't even have to powerlift anymore, I just want to start lifting again, but I just can't seem to get out of bed

>>42450289
Are you British? I guess I can drive and we can go lift together.

How do people get tight when squatting high bar?
I feel so rigid and secure with low bar when I squeeze the bar and my elbows into me, but with high bar the bar just sits there and it feels like the brace is all in the core.

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>>42450337
am not, no. most of the few times I lifted in that time span was when a buddy of mine wanted to start lifting and for me to teach him.

I think that really just burned me out even more Tbh

I'm the biggest GDE here. I benched 2pl8 after 4 years lifting

There are literally people here weaker than ME

how embarrassing

>>42450356
Think about pulling your lats and abs together and keep strong thoracic extension

Should I wear SBD knee sleeves for squats if I'm not a powerlifter?

I've been given some, I can do more weight with them and everything feels tighter

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>Sumo deadlifter
>Highbar squatter

The real GDE right here, ladies and gentlemen.

>>42450381
Yeah, but they've been lifting for 1 year

>>42450879
If they make your knees feel good, why not?

>>42450896
Bryce Lewis is strong af though

>>42450899
Yes but I lift more than them

https://youtu.be/JQ1befWDDL0

You literally can't be depressed when listening to this

>>42450289
>>42450371
lads help me

>>42451015
Isley we can't do anything

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What good is my total when I'm a neet with no future?

>>42451033
I fucking wish I could be a neet

Wage slaving is CANCER

>>42451015
Get on a real program and make some concrete goals. Shit, I'm doing two full body sessions a week with one or two morning accessory days thrown in and at least eking out some squat and bench gains.

>>42451027
am not George

please tell me how to stop lying in bed all day

>>42451041
You really don't

>>42451050
Live a meaningful life.

Clean your room.

>>42451046
I've ran real programs for a long time and have competed though, I don't have any immediate goals and I'm not even sure I want to powerlift anymore, even though I do still want to lift and be strong.

>>42451065
So run 5/3/1 or Juggernaut or fucking conjugate or whatever. Get "a" goal and work towards it. 2x bw front squat or bw OHP, fucking whatever.

TFW have a future and job but don't wanna wage slave

What is the literal point working towards nothing and then dying when I could just die now

>>42451065
See a shrink.

>>42451088
nothing, die now. ill even give you a loan for a rope and chair, low interest.

>>42451088

I had those thoughs today

Feels bad

>>42451088
Get a dog and meet a girl, dude

>>42451083
but how do I get out of bed and go to the gym? I wake up at 6 every morning and think "today is the day I go back" and then soon enough I'm rotting in front of the tv watching reruns of shitty murrican sitcoms, and then I go to bed hating myself every day
>>42451115
isn't that just a racket for the jews?

>>42451142
>isn't that just a racket for the jews?
Ok, then get a expensive life insurance and write the American Nazi Party as beneficiary. Then kys.

>>42451142
Live a meaningful life and clean your room.

>>42451118
Where are you from? Send me a flashlight and some rope and I'll do it

>>42451157
Maybe I will clean the house tomorrow, I'm housesitting for my parents right now.

This always seems to happen in summer too, I always end up getting a period of heavy depression and lethargy.

>>42451142
Get up and go for a walk or a run instead of turning on the tv. I'm not here to give you motivational bullshit but you have to know that's a guaranteed way to shoot your day's productivity right in the ass.

Go in tonight and do a deadlift and bench 5x5. Don't tell me why you can't do it, just go do it. If you really, no-shit cannot go in today, wake up tomorrow, get a cup of coffee, and then go do it.

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>>42451088
I'm in a similar situation. I see two paths in front of me, either
>I find a good woman to settle down with and have kids
Raising children right in itself gives meaning and purpose to your life.
or
>I don't find anyone which sucks but then again nothing to hold me back from spending my time and money on whatever
I'll probably work for a year or two while living an extremely cheap lifestyle and then take off to wherever and see as much as I can of the world. You can live through some amazing adventures with just a bicycle, tent and food. When the money runs out, work for a few months in a country with high wages and then back to traveling.

I strongly prefer the first option but if that's not in the cards for me, I can still find happiness in the second. I genuinely wouldn't know what else to do with my life. I have a few hobbies (more day to day stuff, not something abstract like "traveling") but none that I'm so passionate about I would want to dedicate my life to.

Pic unrelated to keep it /plg/ friendly.

Do you guys have jobs? What is a good job for a gde?

>>42451234
Good attitude, you'll make it one day friend. Plus bitches love that 'make your own way, see the world' type shit.

>>42451238
Most people in the medical field find something meaningful and rewarding in their work. Plus if you stick with it and get further certs/degrees the money goes from pretty good to really good.

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>Even the lowliest normies are enjoying themselves, having great laughs and experiences while working at wagecuck jobs, or even being in debt
>People at my age are working at Goldman Sachs and McKinsey or starting their own successful company making tons of money
>I'm a GDE so even when I go to the gym I feel shame knowing that 16-18 years old who do retarded routines are out-lifting me within half a year easily
>I'm a GDE so people much younger than me are benching 2x bodyweight for reps, squatting 600lbs, setting olympic records in sports, all while balencing their sexual relationships, their friendships, their GPA's at target schools and more
>The pornstars I masturbate to everyday are younger than me

>Everytime I come up with an idea like making an app or website I give up and get frusturated because I know some normie with a much smarter brain than I have will do it BETTER, much quicker and will advertise it better to users
>Walk around at night sometimes wondering if God will one day give me a divine intervention and help me realize what i need to do make it in this world
>Sometimes look up people I went to highschool with on Linkedin or instagram and see how they're living life to the fullest while I mope around and feel sorry for myself and never change anything

>>42451317
Not everybody gets to win.

>>42451317
>Walk around at night sometimes wondering if God will one day give me a divine intervention and help me realize what i need to do make it in this world

Won't happen. Think about what you're good at, what you find meaning in, or at the very least what you can bring yourself to pour effort into and work on that. What can you see yourself doing day in and day out and not regretting after 40 years? Stop looking at people's instagram lives, that shit is purely advertising and posturing, it's not real.

>>42451353
>What can you see yourself doing day in and day out and not regretting after 40 years?

Absoultely nothing.

>>42451317
lmao just b urself

>>42451366
Then you're on the right track.

>>42451317
If you're in the UK and wanna go drinking hmu

>>42451628
I live in canada

>>42451677
Sean, you fucking leaf

>>42451699
thats wasnt me

>>42451701
everybody knows that you're the annoying depressed anon

sad

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>>42451755
>annoying depressed anon
>annoying
f-fine, it's not like you guys are the closest thing to friends I have left or anything anyway...

>>42451854
I personally don't mind but you're not allowed to complain if you don't get a drink with me

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>>42451854
We love you, but pell deg tilbake i gymmen

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>>42451900
but I don't live in England...

>>42451974
Sean just fly over with your "millions"

>>42451755
Nice projection Dino

>>42452103
that's not me Dino

My lowbar squat feels WAY better without lifting shoes. Should i ditch lifting shoes and keep lifting bare feet?

>>42452336
Yes

>>42452422
>>42452422