/plg/ - powerlifting general

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C U M M I E Z

thank you for using an anime image

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Gentle reminder that there are 17 boards for anime and this is not one of them.

Also reminder that when it comes to squat training, your bar position literally doesn't matter except for specificity.

>>42532084
>your bar position literally doesn't matter

What if lowbar is crippling my upper body joints

>>42532107

Then squat highbar until your comp prep. Same muscle activation, slightly different mechanical leverages and motor patterns.

>>42532084
d u b a i
p o r t a p o t ty

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damn, sparrow looks like THAT?

How come i can jefferson deadlift 450 ez pz but can't sumo 300. I'm assuming shit form/mobility but what the actual fuck

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Blue shoes?

He's the king of fit.

He's the king of plg.

He's your superior.

He's a king.

Praise him.

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https://instagram.com/p/BX34LROjsg3/

first time lifting in a public gym today it was really hot

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>bring my gallon jug of water to class today cause u know water my dudes
>strange chinese professor is unironically amazed at how much water I can drink in a 50 minute period and makes a big deal about it
>make some sarcastic meme joke about it
>makes one of the staceys giggle

t-thanks I guess

>>42532450
you are the meme, m'friend

>>42532450

Talk to Stacy, tell her if she really wants to laugh at you she should see you naked.

>drink a gallon of water, a cup of soda and 2 cups of coffee over the day before going to gym
>thirsty as FUCK when leaving gym

explain this

>>42532450
she's laughing at you idiot

>>42532491
idk man I think my meme was pretty good

I would have laughed if I wasn't me

>>42532511
well tell us the joke

Can anyone give me some advice on power cleans? I'm struggling with the hip extension aspect of it, I feel that when i drive my hips forward i either smash my balls on the bar or the bar pulls my dick up. Not sure what to do and it's making me hesitate my hip extension.

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>>42532533
I mean it wasn't memorable it was something sarcastic, ironically emphasizing importance or something to that degree

one of those, you know, sensible chuckle moments

>>42532572
you dont bring your hips to the bar

you bring the bar to your hips

the bar should be sweeping up your legs and into your hip crease

>>42532577
a u t i s m

>>42532572
>>42532294
plg is about blogging and circle jerk, if you have question about lifts directly or indirectly involved in powerlifting go to qtddtot

>>42532253
god I miss her

anybody else do everything 24 hours before?

cause i seem to...

>>42532624
What do you mean?

>>42532695
don't you feel bad about making trappy leave?

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New Program Idea (Plz R8):
===========================
I do 2 sets of 3 reps at 80% (plus warm up sets) for 4 days/week.
Each week increase by 10lbs for squat and 5lbs for bench.
Do this for 1 month.
What y'all think?

>>42532487
Diabetes?

>>42532950
You just do bench and squat with 4x frequency? I'm not sure that would be enough stimulus to not crash and burn after a little bit.

So I saw this "powerlifting" couple at the gym today. The guy looks like Clarence, but more asian and less swole. He was wearing a lifting lifestyle tank and had those bondage looking elbow sleeves on. And of course belt, knee sleeves, deadlift socks, etc. The girl was a 4/10 avg asian.

He was pulling 325 with meh form. She was pulling 275 with shit form. Major cat back, hitching. First I wondered why he wasn't pointing these things out to her. He was going to cripple his gf pushing her to lift more weight than she could handle. Then I realized the cold brilliance of his strategy. He knew exactly what he was doing. He was trying to cripple her, so she could never leave him.

>>42532084

>your bar position literally doesn't matter

Spoken like someone who squat 100 lbs less than me.

If you don't squat low bar, you are a bitch.

>>42533635
Haha, okay raffy

>>42533635
Low bar is a smaller rom so i guess you're the bitch

>>42532433
the normies were definitely mirin. your squat makes me want to nut bro.

you're one of my fav trips here.

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>Nelson Mandela the communist terrorist leader of the MK who should have been tried and executed for his role in leading civilian bombings, kidnappings and tortures, is viewed as a hero to the western world

>Martin Luther King Jr. the communist sympathizer who had top aids within the communist party of america and was basically a classical marxist himself only distanced himself from authoritarian communism while berating capitalism and US opposition to communism, is viewed as a hero to the western world

This is just purely unjustifiable, winners history with rose colored glasses on, I cannot believe we live in a world where these criminals against humanity are revered as heros of modern democracy

when do these shitty fucking democracies finally get done away with?

yo guys is it 1g of protons per lean mass ot bodyweight?

or*

>>42533930
This post is why generals get banned.

>>42534177
>Several investigations ensued, including by the U.S. Congress and the three-person, Reagan-appointed Tower Commission. Neither found any evidence that President Reagan himself knew of the extent of the multiple programs.[4][5][7]

>revisionism

>xd i hate supply side economics despite not knowing what it is

> national debt turned from a REALLY small amount to a small amount hmmm makes you think

>xd president determines trade defecits meme

>degregulating savings and loans is good

>citation needed

>xd i swear he tax le poor

>star wars is good idiot

>military spending is good idiot

>citation needed

>unions are bad and should be criminal

>social welfare is shit and should be 100% gone

>citation needed

>aids only affects bad people

>abstinence only is good idiot

>the ATF thing is a legitimate complaint

>war on drugs is good idiot

>drinking age of 21 is good idiot

>rest of social shit citation needed

>nothing wrong with war

>nothing wrong with breaking detente

>supporting right wing dictators is BASED

>citations needed in concepts and appointments

>liberal tears in personal

wow that really made me think

>>42531955
ughghghghgghghnnnnnffgghh

>>42534177
And your ideal president is who? Also almost all of this is complete horseshit.

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can we talk about this for just a second

http://www.freerepublic.com/focus/f-news/1561529/posts

>>42534358
yawn

>>42532322
Can you please fuck off already

>>42533635
I squat 495 high bar atg tho.

More people getting hit for SARMS in the CPU, lads.

Be careful with what you put in your body

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>>42533635

>>42534522
fuck, im looking at a mirror

>>42534358
Too long for me to read without knowing if it's actually of interest. Give me a tldr

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>enter /plg/
>not one single good tripfag is left
>turn 360 degrees and walk out
>mfw

>>42534578

I miss Marcel too

>>42534565
basically the modern US is like 99.99999999999% of the communist goals for America as stated in 1953 and read in 1963 to congress on the record

>>42534291
>>42534355
"no u"

>>42534616
Damnit, now I have to read it

>>42534358
>Belittle all forms of American culture and discourage the teaching of American history on the ground that it was only a minor part of the "big picture
This is almost word for word what the left does today

>>42534616
Christ, just finished reading. A lot of those points don't apply anymore but fuck that surprises me how accurate that list is today

>>42534761

Mate, there are a lot of those that the right does too:

>22. Continue discrediting American culture by degrading all forms of artistic expression. An American Communist cell was told to "eliminate all good sculpture from parks and buildings, substitute shapeless, awkward and meaningless forms."

>24. Eliminate all laws governing obscenity by calling them "censorship" and a violation of free speech and free press.

>35. Discredit and eventually dismantle the FBI.

>42. Create the impression that violence and insurrection are legitimate aspects of the American tradition; that students and special-interest groups should rise up and use ["]united force["] to solve economic, political or social problems.

>>42534798
22. Ehhh, the right does attack the lefts control of entertainment but they don't attack art on the whole.
24. Literally no, only the left goes after free speech.
35. Can't argue against this
42. Again no. The left does this. The lefts support of antifa and BLM is an example.
Overall, you're wrong

>>42534578
I miss Trappy too

>>42534849

You read 24 wrong, it's talking about eliminating laws that protect people, like hate speech laws in the name of "free speech", although the right mostly does it in the name of religious freedom: see woman breaking law by not awarding marriage certificate to gay couple.

And 42 is literally what groups like 3%, Sons of Odin, etc. are. Not saying the left hasn't also militarized, but the right is doing it too.

Also, y u alt-righters so worried about Pinkos, but ur cool with people calling themselves shit like Stormfront? Nazi's were worse than the Pinkos, remember we chilled w russia for a bit there during WW2

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https://youtu.be/W3knxOnyARI
I was gonna ask you fucks for a form check but the legend himself has validated me.

>>42534947

GJ senpai, u r the chosen one

>>42534911
I think you're definitely reading 24 wrong. It is anti free speech in its entirety. Yes some dumbasses do use violence but violence is and has been used far more by the left.
I am 100% not alt right. I'm a constitutional conservative, I believe nazis are just as evil as commies, it's just more fun to make fun of commies

>>42535030

Naw 24 is saying a goal is to rid laws that govern speech in the name of free speech which is what the right is all about.

I'm a libertarian and I'm pretty bummed out by both parties, but BLM and antifa don't make me want to punch them in the face, where I don't think I could control myself if I saw one of those dweebs in khakis yelling "blood and soil"

Maybe I'm just mad cause they ruined the Gasden Flag

>>42534947
I mean he's right it's great form, but with bitch weights like this even my gf has great form.

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What are your thoughts on ammonia?

>>42531923
As an accessory to powerlifting, weighted chinup fahves or max rep sets?

>>42535662

>Needing to add weight to your chin ups

Eat moar

>>42535866
haha ok raffy

>>42535062
Agree to disagree on 24. But yes I'm in agreement that seeing a national would invoke a stronger response by me than seeing a blm activist or antifa. That doesn't mean that they aren't of the same moral fiber

>>42536052
Fucking autocorrect, obviously meant to say nazi*

w3d1 today and I barely had any sleep in the past week. What are the chances I'll decapitate myself?

>>42535866
Fat faggot
>>42535662
Bump

>>42536401
>>42535662
4x12

SPLUUUUUUURDUNK

SPLUUUUUUUUUUURRRRRRDUUUUUUUUUNK
BRAAAFPFT

BRAAAAAAAAAFFFPTF


PLOP


AH YEA

OH YEAH


MHMMMMMMM
I am dropping logs of smelly stinky Norman khan into the toilet


Damn that reeks!


Oh there's more


DOINK DOINK DOINK... PLOP

... PLOP


Ahhhh relief, all done

Time
To
Flush it back to India!

Oh nooooo false alarm!!!


Round two incoming!!!!


BRRRRRFFFFFFT SPLAT

PLOP

PLOP

PLOP

OOOOH oh my this second round is much more sloppy and wet very very interesting indeed my yes oh my... Quite this is one Norman khan for the books

Get into the toilet Dammit!

>>42536678
>>42536688
you killed my trappy...prepare to die
*unsheathes barbell*

Are deficit pulls supposed to be done with highest hips possible or leg drive?

My normal conventional is really weird because I don't start with vertical shins and highest hips, I start with the bar a little more forward and a little knee bend for more quad drive but it's not as close off the floor.

Not sure which way I should deadlift desu

https://www.youtube.com/watch?v=Jq8--LPRUgE

How long 'till he gets popped?

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>>42531923
Made this program
Does anyone think is good.

Came back to see bants about the USAPL having their fourth positive lifter and might be (not really) getting banned by the IPF for awhile. Spoiler alert: they were all raw lifters.

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>>42538396
Usapl is a druggo nation desu

Supplement culture is also to blame.

Also been kekking at the cpu catches.

Also they'd only get banned if those athletes were caught at internationals. They weren't, were they?

>>42538534

yeh it's been pretty bad. Kinda blown away by how many people are getting popped locally for me.

>>42538534
I believe they were actually.

This is a crisis. USA Powerlifting, but virtue of the misbehavior of individuals and groups is at risk of substantial fines and suspensions internationally. We have lifters new to us who don't know the rules about doping, or who don't care, outright cheaters, those who try to get the edge by use of anything and everything they think they will not bust the test. We have subjuniors and juniors using adhd medication without TUE's, masters who use antihypertensives without TUE's. It does not matter if your physician prescribed it, without a TUE, you can't take it. You will fail the drug test. We have a group of mostly young people using recreational drugs. They cause drug test failures. Most of our failures are in the classic (raw) division. Do not be surprised if there are smaller teams or divisions we do not participate in, in the future. Also up for discussion, complete withdrawl from international competition until we get a handle on this problem. It would be unfortunate to penalize those who follow the rules. It would be a tragedy if we are painted with the same brush as nations who have institutionalized cheating.

>>42538651
Who??

>>42533635
Or a weightlifter, or play a sport that is benefited by a more upright position, or have an injury. Or you're Bryce Lewis or CYC.

>>42533039
>8x3 @ 80% for one whole week
>burning out

Are you FUCKING retarded, friend?

>>42532294
It's a totally different exercise, you gotta train it like other lifts

>>42539446
>He thinks that 8x3 @80% in a whole week is enough stimulus to add weight continuously

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>political theory class
>first day exercise is to make an ideal state
>my turn to contribute
>say the government form should be an appointed technocratic senate
>stacey asks why it cant be democratic
>"do you think you are intelligent enough to determine the leaders of this country"
>she breaks eye contact and shuts up
>noone volunteers to change it despite changing others auggestions is allowed in these rules
>mfw I redpilled everyone

>>42539601
Ok?

So what are you lifting today

>>42539601
>When you've already identified yourself as the class sperg and the socially competent students have learned it's easier to let people like you simply exist in your palace of imagination

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>front squat x11 @8 plus 2 down sets (repeat)
>split squat x10 @9 1 down set (repeat)
Th-thanks mike
>tfw building momentum

>>42533635
haha okay raffy

>>42538157
>3x5@75
>3x3@85
>1@100x3
wat

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>job interview went really well
>gonna go to the gym soon

Not a bad day so far. Time to try to unshit the thread again.

Any recommendations for good quad stretches? Intense stretching (which I'm really enjoying) is a part of my new program, but I can't seem to do the quad one without fucking my knees or feeling nothing.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42539976
>tfw the interview always goes really well but you lose out on the position to a guy with 2-3 years of experience on you

>>42539601
I thought you were doing chemistry

>>42539601
Weren't you more in favour of meritocracy than technocracy?

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>>42540042

Fucking hell, I know that feel. I interviewed for a position out in bumfuck nowhere for test engineering right before I graduated, and the manager straight said to me, "I want to get you on board."

They apparently felt like I belonged in a more advanced position than that (I have programming and IT experience), so they didn't give me the job, but asked me to interview again over the phone for a job that required "5-7 years of experience". Didn't get it because some other guy had three years of experience.

I didn't want to live in your shithole town anyway.

>>42539976
>Trenning
3CT Bench-6x3
TnG Bench-6x4
Feet Up Bench-6x5
> Eating
Just had like 2000 calories of cookout.
>Listening
Not listening to anything, I'm watching the second season of Fargo though. Pretty damn good.
>Feeling
Pretty good, got pretty drunk last night and woke up with a nasty hangover though

>>42539976
>>WAWTT
Pic related, squat and bench

>>WAWET
>>WAWLTT
No clue yet for either

>>WAWFT
Weirded out by the fact that I've remembered a dream 4 nights in a row now

Training high bar and competing with low bar (or better, high bar) is the optimal way to do things.

If you train low bar you're a fucking retarded nigger.

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>>42540305
Fuck forgot pic

>>42540320
>Not training low bar for maximum movement pattern gaind

>>42532433

But where was depth?

>Old Adipowers

KYS yourself.

>>42540323

If you need volume work to train the movement pattern of a squat then you need to stop lifting and focus on something less challenging like sitting on a couch.

>>42540231

>second season of Fargo

OH YA?

How is it compared to the movie? I haven't seen the show at all.

>>42540320

My body doesn't like moving in the high bar pattern. Low bar is much more natural.

>>42540305
>>42540323

How long do you think you can keep milking Hepburn?

>>42540333
kek so true

i never understood why people want to go 100% specfic for a sport so simplistic

>>42540333
>Doing a movement pattern more is bad

>>42540352
Because low bar is fun

>>42540343
I have no clue, probably another 2 or 3 cycles, maybe more. After that I'll test maxes, do another bench amrap, and then start Hepburn B, with the same exercise selection I have now, but probably something with a bit more volume for the back work.

>>42540343
Never saw the movie. The show is phenomenal, the Minnesota accents start to get on your nerves after awhile though.

When should I start using a belt for squats? Weigh 64.5kg, squat 145kg for a single. Only used belt in the past couple of weeks (and not for that PR) but I tried sone heavy 5 rep sets today w/o the belt and struggled. Was I having a bad day or am I dependent on it already?

>>42540378
> Dependent on it
Everyone is stronger with a belt on the squat. You're not dependant on it, the belt just helps you lift more weight

>>42540377

The movie is fantastic. I can't imagine the accents getting annoying, to be honest. They make me giggle every single time. I guess two seasons of a show could change that after a while, though.

>>42540378
>When to use a belt
Whenever you want

>Dependent
Almost everyone will squat a good bit more with a belt than without it

>Weigh 64.5 kg
Pls be a 5' girl

>>42540389
I mean I was struggling with rep work I did, also without the belt, a couple of weeks back. Just felt a bit like regression

>>42540392
I'll put the movie on my list to watch then. The accent schtick was definitely funny the first season but the more you watch the more the accents start to annoy the piss out of you

>>42540320
>here is what I propose
>my arguments is that anyone who doesnt agree is stupid

I feel as if I lose core tightness near the bottom of my squat, and that I cant quite get my core as tight as I want from the start of a deadlift.

Any advice for improving this?

>>42540410
Then you had a bad day, it has nothing to do with the belt. Also you need to gain weight twink. 64kg is not the weight of a grown male. Have some self respect and drink your whole milk

>>42540399
175cm male...

>>42532433
Had no idea you were that light, have you considered dropping down to 74?

>>42540432
>175cm male
>64.5kg
>145kg 1rm

Shit nigger you could use some more mass, but that's a very good squat for your bodyweight.

>>42540365

In powerlifting you're training your entire lower body via knee and hip extension. In the deadlift you're utilizing the shortened range of motion which in turn allows your hip extension to be loaded to a significantly large amount. Your knee extension is loaded to a significant amount by squatting deep and with a longer range of motion around your knee. Of course, both movements contribute to the opposite joint extension but never in an equal amount.

Training the low bar squat, which puts more emphasis on back and hip extension compared to a high bar deep squat, will significantly increase fatigue when it comes to the deadlift which already trains that. Novices are able to train low bar + deadlift because they aren't near their maximal potential. This is why training the squat variant that focuses more on knee extension and general leg strength is optimal. You avoid stressing the lower back and the posterior chain in general by training high bar. You will be able to squat low bar higher in competition because the net strength gains from high bar will carry better over to that specific movement. . And as mentioned before, the deadlift is very easy to load to a maximum. You don't need an additional exercise (low bar) to achieve deadlift strength.

>>42540429
I know, I know. Got my first comp in a few weeks, so I'll bulk harder after that.

>>42540428
> Lose tightness in the hole
Slow down the descent, you're probably divebombing.
> Deadlift
Take your breath and brace at the top of the rep, before you grab the bar.

>>42540448
heres the counterargument, somethnig something sumo

>>42540449
Bulk now, your weight class doesnt matter in your first several meets let alone your first. Trust me the meet will be a lot more fun if your heavier, higher weight=bigger prs

>>42540428
You have a video of them?

>Squat
$10 says you're buttwinking at the bottom of your squat. Make sure you're also riding the brakes on the way down.

>Deadlift
Have you ever tried breathing at the top of your deadlift, before hinging down? Are you sure you're hinging properly? Maybe your belt is too tight.

>>42540432
Please eat more

>>42540448
I pull sumo though, which relies more on knee extension rather than hip extension.

>>42540448
I would train high bar if I could, but I have objectively trash knees. I have empirically found that low bar squatting I can manage as much as I want but high bar will quickly bring me to injury territory. So I'll settle for low bar.

>>42540446
>>42540446
Thanks fampai. I think it might be my best lift? My bench sure as fuck isn't

>>42540477
I'm already bulking, steady 0.5kg a week.

>>42540486
>>42540486
None atm, I assume "riding the brakes" is the same as >>42540451 advice of slowing down?

You're also both suggesting breathing at the top, I set up kinda slowly so that would mean a long held breath. Even so, I have tried taking the breath at the top but I really don't feel like it has helped me too much. I sure would like to think I'm hinging correctly, how do I know if I don't?

>>42539976
did 335x1, 310x5 and 295x5x2 on 2ct pause squat, worked up to 130x7 on ohp expecting it to be @10, but it was more 8.5 so I did three sets of it.

Also did some very light benching that felt okay, quite happy aboot that. I think that next block I'll be benching twice weekly, probably on my dl days and I'll just try and LP it.

>>42540531
>Riding brakes
Yes

>How to know if hinging properly
If your low back is neutral and you're not arching anything/sticking your butt out when you go down, it's most evident on video

>>42540522
That's a good start, at your skeleton esque bodyweight you need a steaper surplus. Trust me, you're gonna wish you did

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has anyone tried bulgarian style programming

>>42540531
A video would make it a lot easier to help and yeah we're both basically saying the same thing

>>42540566

I do. In weightlifting. Because it's a weightlifting style program.

>>42540564
Putting on weight too fast right now will fuck my cardio.

>>42540522
you're gonna end up fat as shit if you bulk 0.5kgs every week.

>>42540563
>>42540578
Alright, thank you. I might be back tomorrow with video. One more thing I wanna ask, ahead of time for that; what kind of angle is preferable when filming the bench press? As I would probably at some point need that analyzed as well.

>>42540591
well howd it go

>>42540600
>>42540564
Well this isn't confusing

>>42540566
I squatted and benched everyday for two months. Made great gains for about a month then the gains slowed down. I think Bulgarian is a great peaking strategy but it should be a small part of a long term plan. Max aita, the dude that literally squatted everyday for like 15 years explains the faults of it really well here

https://youtu.be/rL5XEqyEGpU

>>42540602
Something like this https://www.instagram.com/p/BX5yUillGHz/

>>42540602
>>42540633
A little bit more to the side though, and maybe a bit further back

>>42540622
yeah I watched that vid and I really could use some fast squat gains right now

Im gonna do it 3 times a week like this damian puzzeti guy who put like 100lbs on his squat since may
>https://www.instagram.com/p/BXzMctgghry/

>>42540612

It's great. Event trained in Bulgaria with weightlifting champions. In it's pure form it's not designed for natties but our coach knows we're natty so it's a bit adjusted. We don't have a daily max but we train twice a day when possible and at minimum six days a week. I don't do well with high volumes so squatting 85% for doubles/triples and 90% for two doubles is a great way for me to get consistent squat PRs every week.

Rest and recovery is key obviously. Otherwise you're gonna snap your shit up in three days.

>>42536362
I'm back I did it and it went pretty easy, just had to pop that monster ultra before gym. Feels really good.

>>42536362

120% percent.

>>42540602
>>42540633
>>42540643
This one would be closest to what I mean https://www.instagram.com/p/BVdsbS6lXa7/ , but I'd also want it to be lower

Hi lads I got 12.5" biceps, do I bulk or cut?
ttotal is 240kg

>>42540615
He is correct about that you should be bulking but gaining too much weight in a very short time span is only going to make you put on fat.

You are about 10-15 kgs too light for how tall you are but there is literally no point in just putting on unnecessary fat .

Don't worry too much about the scale, just make sure you are on a small calorie surplus and you will make gains.

>>42540675
>Total is 240kg
Is this bait? Unless you're a 30kg 1st grader then you should be bulking

>>42540663
Too late already finished and I'm riding that close grip bench gains adding 5kg to my max each week. I'm just wondering when it will slow down.

>>42540683
It's been 4 weeks and my bf% hasn't moved? I was imaging the weight gain would slowly taper off as i hit a higher weight. Though honestly my natural weight is probably 60kg max. Had to fight to get here

>>42539976
>>WAWTT
Butterfly stroke 5x50m
Hip thrusts 3xF
>>WAWET
Caesar salad sandwich
Sunflower seeds energy bar
Chicken breast with fries and Greek salad
Piglet on the spit
Effie's pussy
>>WAWLTT
Marianna Saiti
>>WAWFT
Decadent and lazy

>>42539700
This

I fucking love panzer lads. I want to be his friend and play games with him. I love his sense of humour desu.

>>42540911
Are you me? Panzie is great

>>42540933
I like you both

What sort of exercise will improve my survivability in case of attack by van of peace?

>>42540986
T-t-thanks

>>42541003
Heavy ass yoke walks/farmers walks, also rolls for luck xF

>>42541042
No problem if my gains keep up I'll reach 160kg bench by the end of the year and it's 90% thanks to you
t. close grip bench guy.

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>>42541119
is anyone awake

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Shitposting memri m3m3s starts now

who here tall but very narrow deadlift stance club

t. masterrace

sumo cucks btfo

>>42541468
I'm 5'6 ;_;
>inb4 manlet

>>42540933
That was me :)

anyone else find their sumo deadlift is wildly inconsistent compared to their conventional

my 10rm turns into a 3rm seemingly at random

>>42541579
Nobody cares you irrelevant tranny fucker

>>42541468

Heels are about 6.5 inches apart with my stance.

Feels good man.

>>42541661
My conventional is way more reactive to my fatigue than sumo is.

>>42534522
>>42534546

same brother

good thing i'm slowly crossing these out as i go on

>>42541661
That's probably because sumo is such a technical lift, on those days where you feel weaker your technique is probably shit

>>42541798

That because conventional is a real deadlift, while sumo barbell floor pulls are a way for weak people to delude themselves.

>>42542524
raffy is actually right for once lmao

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>im doing the fucking history of Jazz now

>>42542843
>>42543023
panzy do you have friends irl to talk about this stuff with?

>>42543023
sounds like a fun class?

>>42543079
I have a rule about texting people irl stuff from my life that if I get fucking bored typing it they dont want to hear it

so it gets posted here

>>42543106
Im considering keeping that class or dropping it for a similar class focused on European classical music

>>42542061
pretty sure i'm going to drop sumo meme in favor of deficit deadlifts on greg's 2x int

i don't like technique i just want to walk up to the bar and mongoloid it to lockout

>>42542524
Widening your stance doesn't magically make a deadlift stop being a movement where you pick up dead weight that is in front of you.

>>42542524
>>42543314
In fact, why do you support doing any other squat besides the front squat? Any sort of back squat (especially low bar) allows you to cheat it by using hip extension, so all other squats aren't real squats because of that.

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hey quick question, been six months since i've lifted but i've stayed the same weight and my diet was still the same.

my question is i still pretty much look the same. Everyone said you lose your gains when you stop lifting, i probably lost a lot of strength but i've kept a lot of mass

is this true?

pic unrelated

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>>42543372
>>42543314
Holy fuck raffy demolished be careful this is sfw board

>>42543314
>>42543372
how can you even trip as fat retard when figjam is fatter and more retarded by a broad margin

>>42543528
Because I was here first boi

>>42543528
>fatter
figjam is a 5'1 twinky hairy hobbit

>>42543633

His name is actually Michael. I found his Instagram once.

>first cm of one of the holes where the screws go into my lever belt is stripped
>causing the screws to fall out
REEEEEEEEEEEEEEEEEEEE

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https://discord.gg/BRfaUP

>>42543838

Get a thicker screw.

Also this feels like a metaphor for you having a pencil dick.

>>42543851
It's not the screw thickness, there's literally nothing for the treads to catch for the first cm of that hole. Unless you mean longer?

>2-3 compounds low volume in the am
>cardio or GPP in the pm
>6 days per week
would it work? I realized I just need to fucking improve everything, just following a powerlifting program won't undo more than a decade of being a sedentary fat piece of shit

>>42542843
lmao triggered??

>>42543874
Reverse the order, AM cardio, evening lifting, it's in the scriptures.

>>42543896
I'm fresher in the morning, doing the hard stuff first would make more sense, no? I'll be doing some kind of Bulgarian/RPE-like approach for that, low volume per session.

>>42543770
then why does everybody think he's raffy

>>42543874
>just following a powerlifting program won't undo more than a decade of being a sedentary fat piece of shit

If you're coming off a long period without lifting, you absolutely do not want to jump right into 6 days a week training twice a day. That's a great way to burn yourself out.

Start with something like lifting three times a week and cardio twice a week on different days. You can add more lifting sessions and more cardio as your body adapts.

>>42543977

Because he started tripping about a month after Raffy went away the third time. He posted himself squatting without a trip well before that. It was either 585 or 600.

>>42544371
I know it's gonna be hard, but I'd prefer to adapt sooner rather than later. For the morning lifting I will do 2-3 exercises ONLY (at least to begin)

>>42544373
then why doesn't he object to everybody calling him raffy

>>42544406
Would anyone that called him raffy even bother believe him?

>>42544406

He did for like two days. Then he stopped.

>>42532253
I want her to pee on me

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>take one week off of lifting because I had to study hard for finals
>come back and everything makes my left elbow hurt
>bad enough that it hurts to even take my belt off after a set
What do I do? I don't even want to finish today's workout since it keeps getting worse.

>>42544446
Any swelling? Is it in the joint or what?

>>42544431

You just have to identify as a USAPL approved platform for that to happen.

>>42544452
Feel pain on the pointy bony part of the elbow, right above that, and a semicircle of pain around the front of the bicep.
No visible swelling and it only hurts if I lift.

>>42535593
stop crushing 50 caps every workout juji

>>42544373
that and the instagram is just who raffy is pretending to be
>>42544412
>>42544430
No it's unironically Rafael, sometimes FIGJAM slips up after he's had a few and says some of the shit his trappy character would say, classic example is his stance on dogs, said word for word the same shit he used to say about dogs only loyal to you because you feed it/dependent on you, etf

>>42544395
Nigga you don't just choose how fast your body adapts. You're setting yourself up for stalling and feeling dead all the time.

>>42544412
>>42544430
hmm well ignoring it seems like something raffy would do and like sean said >>42544488
they post in similar ways

>>42544470
Sounds like the bursa, a tricep tendon, and possibly some wrist flexor/extensor issues. RICE that shit, avoid anything that aggravates those injuries. Might have to do Frankenstein grip fronts for a bit m8. When getting back into a normal routine when you're healed up, make sure you're keeping your wrists neutral when squatting and keeping your elbows under the bar at all times when pressing.

>>42544500
I am fairly experienced, I'm sure I can auto-regulate.

I also have never felt fresher other than when doing high frequency training previously.

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>>42544431
sparrow is CUTE pls don't degrade her!

>>42544510
RICE? Also a guy in the gym thinks it's a flexor/extensor issue too, and he told me I should look into those slingshot elbow cuffs as a preventative measure.

>tfw lifted too hard today and now I feel dead

>>42544647
Rest
Ice
Compress
Elevate

Just because there isn't any swelling now doesn't mean there won't be swelling later, so the ice will help to prevent swelling.

>Compression cuff
Be careful when you lift, no reason to use those things all the time. Sometimes shit just happens.

You have ONE (one) question
AMA

>>42544771
why will you never squat double bodyweight to ipf approved depth?

>>42544776
Because he still needs to wait another year before he can compete in the USAPL since he only roided like 2 years ago.

Day 6 at a gym with ipf approved bars and plates. Everything is still hard as fuck. Reluctantly, I will deload and try to get used to everything and work my way back up.
I guess I could try some modified SS style training to get my strength back.

>>42544864
>Im basically a high test natty

>>42545008
J U S T

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http://filteries.com/politics

everyone take this

Anyone got a good guide or secret cue for the bench press? I feel like my deadlift and squat techniques are solid enough that when the weight gets real heavy I can grind through the rep while retaining good enough form for the movement to be efficient. When the bench gets heavy I feel like my scapulae separate and my elbows wind up in all kinds of places, meaning I can't really focus on force because technique comes apart so the movement becomes inefficient

>>42545542
Have any videos? Best thing to do is to force your shoulder blades together and keep your elbows under the bar. What does your set up look like?

>>42545380
>I'll just create Saudi Arabia, but with guns and gambling

>>42544561
s-sauce?

>>42543314

Well then, I suppose half squatting doesn't magically make a squat stop being a movement where you lift a weight that's on your back.

>>42543372

That's a false analogy. If sumo deadlifts involved a considerably greater amount of muscle mass through a full effective range of motion, which they don't, you would have a point. But a Sumo "deadlift" is more like a half squat. You don't actually complete the rep by standing upright because your hips are still abducted 45 degrees.

>>42545813
>>42544561
https://www.youtube.com/watch?v=KoUzSWLbhEI&feature=youtu.be

shit man she sounds like a retard. quite unbecoming of a girl

>>42544470

In addition to what FR said, take a double dose of Ibuprofen four times a day for 3-4 days and see if that helps.

>>42545887
>Half squatting
But there is no way to judge whether the proper movement was performed without causing the hip crease to go below the knee

>Hips still abducted
So are extremely wide stance squatters cheaters then because they aren't standing upright at lock out due to their hip abduction, even if they hit depth?

>>42545887
>>42545948
Either way, hip abduction (or rather, the lack of it)) isn't a requirement to complete a squat or deadlift. If that was the case, then anyone that didn't squat or deadlift with their toes straight forward and their feet directly under their shoulders would get red lights, which would cause numerous problems due to everyone's hip structure not being the same, with varying socket depths and socket angles.

>>42539555
>does a complete 180 from "too much" to "not enough"

Warm up sets count as weight lifted, by the way. You're just too retarded to account for that in your programming.

>>42546118
i think he meant crash and burn as in the program wouldn't produce results, not that you would crash and burn from fatigue

>>42546118
>I 180d from not enough stimulus to not enough stimulus
ok

>>42546132
Exactly

>>42545891
rude

>>42545911
A double dose? I already take an 800mg dose.

>>42546338

Okay, I was considering an 800 mg dose to be a double. Take that four times a day for a few days, then stop for at least a few days to give your stomach a break

>>42546501
Okay I'll see how it goes.

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>>42545380
:^)

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>>42545380
Will panzer approve?

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tfw a cripple

>>42546866
we know

what did you do now?

>>42546900
i dunno but it hurts

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>>42545380

Here you go

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Is phenibut illegal in the ipf/usapl?

>>42547180
https://www.wada-ama.org/en/prohibited-list

It doesn't seem so, but I didn't look very hard.

>>42547180
Source?

>>42543372
lowbar shortens the leverarm if you use more hip extension then thats on you

>>42548139
When will you stop taking shits and expose figjam as trappy so he can finally leave for good?

>deadlift today
>supposed to do 2 triples
>first triple, after 2 reps cut it short cause dont feel the third coming up
>decide to turn it into 3 doubles instead
>after rest time, try second double
>can't even get the bar off the floor
>just end up doing 2x5 backoff sets

what do now /plg/?

>>42548499
sounds like my deadlift in the nutshell. I just ignore it because deadlift is a shit lift.

>>42548518
b-but i love deadlifting....


where are the TM experts in the house for advise? figjam? fat retard?

>>42548539
figjam is trappy and you should ignore him always. Also have you tried not doing tm?

>>42548551
its just DL needs some adjustment in TM

I passed my first interview and got my first job lads!

Yay!!

>>42549172
Congrats, senpai. Feels good doesn't it? Just wait for that first big kid paycheck.

I have an interview next week for a better job I really want too. Things are looking up around /plg/

>>42549190
>>42549172
get that first paycheck and bring it to /biz/, they'll know what to do with it ;^)

Looking like I could get paid ~$2.4K to go to nursing school lads. Guess that's my career path decided for me.

>>42547180
No, a few racetams are, but phenibut is fine

>>42548499
>>42548539
honestly you need to use RPE with TM otherwise you will have very inconsistant progression

if you dont use RPE on volume day youre gonna either end up fatigueing yourself or not do enough work. OR if youre lucky you might hit the right amount of volume, but dont think anyone would want to take it by chance

>>42539976

>DC day 5
>bench and OHP machines, rest-paused
>CGBP (fucked up and went too heavy because I've somehow never done it before), rest-paused
>paused deadlifts, straight sets
>lat pulldowns, rest-paused

That took way more out of me than expected. I think I need to reorganize some of my sessions, since this week involved squats on Tuesday, paused deadlifts on Thursday, and leg press on Saturday. I'm gonna feel pretty rough by Sunday.

>>42548539
You could just run 5/3/1 for deadlift on ID. Do some sort of volume pulling earlier in the week, then just ramp to a top set and call it a day.

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>>42534291

>>42539976
Didlift doubles, bench ???? probably blast out some 8s or something.

Then probably Hack squat machine and rows, might dick around with goodmornings instead because I've never attempted to train them seriously in my life.

>>42548499
>>deadlift today
>>supposed to do 2 triples
>>first triple, after 2 reps cut it short cause dont feel the third coming up
>>decide to turn it into 3 doubles instead
>>after rest time, try second double
>>can't even get the bar off the floor
>>just end up doing 2x5 backoff sets
>what do now /plg/?

Do a program emphasising volume within a reasonable RPE range rather than chasing intensity every week.

>>42549563
are you talking about deadlift in TM?

Didn't expect to have time to lift today but now I have time to lift lads, what should I do for kind of a 'filler' workout? And don't say "take a rest day" because I won't be able to lift again until Monday.

>>42540042
>>42540185

"While your skills and experience are impressive, they do not directly align with the role."

Bitch get out of here, are you fucking serious? It's an entry level position.

>>42550331
thats a standard reply, she didnt even bother typing. its a copy-paste for everybody whom they reject

>>42550331
>>42540185
>>42540042
>tfw had a phone interview this morning that I thought went really well
Now you guys are making me paranoid.

5 rep maxes for bench on Texas method started to border failure. So I switched to 2 sets of 3 as I want to have understood the program wanting me to. First attempt at this went fine. Two weeks later at 2.5kg heavier I fail the third rep of the first set.

What do I do now? Deload? Change to 2's? Try again?

>finally hit 5pl
>it looks like dogshit
What do lads? It didn't even feel that heavy. Wider stance, sit down more or more quad work?

https://youtu.be/2gC52heG6Ag

>>42550480
Hey, it's a stronger version of me.

Congrats on the 5 pl8.

>>42550480
More quad and ab work, you let your back round mid rep because your quads and abs were too weak to let you finish the movement otherwise. Also stop forcing reps if it means that they will look like that.

>>42550469
Have you upped VD at all in this time?

>>42550351

Honestly, I don't know if it's canned. It very well could be typed out individually, since there were only four candidates and it's a small company. I'm still a little peeved, though.

>>42550361

It's not worth worrying about, to be honest. There are more places.

>>42550544
No, still 5x5. What kind of changes should I consider or are you just gonna tell me to fuck off and read PP again

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>>42550564
Up the weight on VD, add another set, etc. Check this chart and adjust accordingly

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Plg meetup niggers

With insulini

>>42550480
start doing quad accessory

>>42550503
Haha thanks man
>>42550527
It didn't feel that bad, I only filmed this set and realised how crap it looked. Thanks for the advice.

im gonna start a 3 day bulgarian today, deload every 4th week

current stats 160/125/220

what should I expect

>>42550660
3 day bulgarian as in you do a 1RM 3 days a week in all lifts?

>>42550760
yeah kinda its setup like this
day 1: squat/bench
day 2: deadlift/ bench
day 3: squat/bench

>>42550774
It sounds like a very small amount of work. I don't think it will work for long.

>>42550853
I got it from this guy
https://www.instagram.com/p/BX7A0OAgPvp/

his squat went from 540 since may to 700 doing this

>>42550660
Tbh lad, following Damien's protocol is unwise compared to following Perryman's or Nuckols'. Damien is in all likelihood on PEDs.

>>42550888
>Perryman's or Nuckols'
what are those

>>42550956
Perryman has a book titled Squat Every Day. If you don't want to read it, you should at least have a look at his website, myosynthesis.
Greg Nuckols has a free Bulgarian Manual on his website.
You'll be far more prepared after looking into these than you are after seeing Damien's (re-)training progress and his latest training template.

>>42550564
i bet you just have to bench more frequently

>>42550989
while I know some had temporary success with it I really really need some small fast boost to my squat it has been stuck for ages im so desperate

Thanks for the info though I think I might hit a daily max and do a load drop until rpe 9 or something

Can't decide whether to upgrade my powerlifts to adipowers boys

>>42550873
Drugs

ALL HANDS ON DECK THERE IS A LATVIAN WAIFU TRANSFER STUDENT IN MY CLASS

ALL HANDS ON FUCKING DECK

>>42551085
Doesn't really sound like you're even willing to read up on it before starting it. At the very least give this a read: https://www.myosynthesis.com/bulgarian-style-training.

I doubt you really need to train this way to break a plateau though, but it's a fun experience. Just be aware of what you're getting yourself into.

>>42545380
this is geared specifically towards the US right?

i filled this in as realistically classic liberal as i could and i only ended up a little bit to the right.

How to trigger /fit/

https://www.youtube.com/watch?v=ZQpDJSe4xh8

Someone do me a favour and make me one of those starter pack memes

Title: "I'm a girl and I'm a powerlifter xD starter pack"
>bottle of anavar pic
>3pl8 squat pic
>2pl8 sumo deadlift pic
>belt pic
>knee wraps pic
>hair tied back pic
>big black boyfriend pic

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Do you guys have a favourite 'offseason' powerlifting program? Or a favourite and pretty lengthy hypertrophy block.
I'm not foing to compete anytime soon, so I'm thinking of focusing on hypertrophy for a couple of months.

Thoughts / suggestions?

>>42534947
nice!

>>42551404
RP Hypertrophy templates look quite good.

>>42551168
bost

>>42551168
>h-hey I really like this latvian weightlifter and I noticed you're the same ethnicity
>w-want to talk about how we think premarital sex and alcohol are for degenerates?

>>42545542
squeeze pinkies is a good secret cue
dont tell anyone though

>>42551470
yeah, I have those somewhere, I'll check it out.

Anyone here have experience with them?

>>42551499
Kek

Anyone have the /plg/ sticky? Looking for some links.

>>42551705
>The official pastebin
http://pastebin.com/sNJAvbZ8

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

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

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

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

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

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

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

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

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

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

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

>Trips PRs Pastebin
pastebin.com/2VTGQFN3

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

>>42551470
Is there a place to download those for free? $98 for a spreadsheet is absurd.

>>42551852
I've downloaded one before (on a laptop I don't have on hand right now) from an anon hereen on /plg/ so yes there's at least one version of *a* RP template out there. Idk how much the templates vary if you purchase their services though.

>>42551852
look on the fit volafile group
If it's not on there, upload a request

>>42551852
look on the fit volafile group
If it's not on there, upload a request

>>42551744
What happened to the spreadsheet the PLG website linked to?
>>42551852
Think there's one in the google drive spreadsheet.

It's not really an absurd amount if you take into account all the free information JTS and Israetel publish. And a hundred dollars for something that's pretty much guaranteed to work and lets you avoid dropping hours into making one yourself doesn't sound so bad either, imho.

>>42552429
>>42551744
>What happened to the spreadsheet the PLG website linked to?
Never mind, found it.
https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit?usp%22%20target=%22_blank#gid=0

Doesn't have an RP Hypertrophy template, tho.

>>42532950
>>42532950
>>42532950
>>42532950
>>42532950
SAUCE

>>42551744
how come all of the form videos on plg are shit? You can for sure find some better ones

A new thread
>>42552835
>>42552835

A cross stitch?