/plg/ - powerlifting general

>>42564795
I honestly don't even think it's closeted at this point

>>42564896
>you can trust squats
what kind of little shit makes these?

What's the best accessory to the first half of the deadlift? I am limited by my floor pull, the reps where I can get enough adrenaline going to rip it off the floor I can do the rest no problem, all my failed reps occur at like the 1 inch point off the ground.

Now that the thread has gotten a nice start with some garbage, let's actually talk about training.

>>42564975

Try doing paused deadlifts, with the pause immediately after the bar leaves the ground.

>tfw saw the light and started squatting high bar

Damn it feels so much better. I couldn't figure it out before, I always felt like I was tipping over. Then I took a narrower stance and focused on opening my hips and pushing my knees out, and it just werks. My torso is way more upright, the movement feels way more natural, I feel the lift in my quads and glutes rather than my low back. I'm definitely weaker in high bar by about 30 lbs, but I feel I can get that back pretty quickly by actually training high bar.

>>42564975
get stronger hammies and glutes and actually hip hinge it so that your strength is consistent and not just based on tardstrengthing througfh the hardest part of the rom, so voliume deads with good form, rdls and variations, any ham and glutes assistance you can think off

or if you dont want to change your technique fundamentally, deficit deadlifts, deadlifts into heavy bands, possibly paused deadlifts right off the floor pete rubish style (if you really do just yank the bar up paused deads will probably hurt you before they benefit you)

182.5/110/215 at 81.5 bw, lads.

Went 7/9 and failed my first 2 bench since my butt came up. For my 3rd bench I just hit my opener flat backed with no leg drive.

I used the same bench form as my last meet where I got all whites, but I've lost 11 lbs since then, so I think I had less fat in my ass. I'm gonna take some time to fix my bench and stop hip thrusting now.

>>42565284
Congrats

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>>42564956
>implying all doggos arent 10/10

>>42565284
YES! KILLLD FAKING SON. YOU KILL FAK THAT WEIGHT

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AYO HOL UP HOL UP-
*snorts salt*
SO U BE SAYIN-
*eats cheeseburger*
HOL UP SO U BE SAYIN-
*puts on squat suit*
AYOOO SO U BE SAYIN-
*gasps for breath*
U BE SAYIN DAT-
*inserts squat plug*
HOL UP SO U BE SAYIN DAT-
*suffers minor heart attack*
DAT WE WUZ SOME FINNA-
*slips spinal disk*
AYOO SO U BE SAYIN-
*breaks scale*
YOU BE SAYIN DAT WE WUZ-
*wears away cartilage*
DAT WE WUZ-
*levitates above bench to reduce ROM*
DAT WE WUZ HEALTH AND FITNESS AND SHIET?
*falls on floor exhausted*

So when did you guys realize powerlifters should be banned from /fit/? Their little hobby is incompatible with both health and fitness.

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Went 6/9, missed 240 on squat, had a shit bench day, and only got my opener. Deadlifted 257.5 and got 2nd

230/135/257.5

We had a great time.

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>>42565703
>tfw the closest trip near you is memerelda
>tfw you'll never have a cool meet up or go to drayton manor with you /plg/ >friends

>>42565703
>not a single guy over 6 foot in this photo

when will they learn?

>>42565745
when you kill yourself

>>42565703
jesus christ benchbeta got like really fat and old lookign what the hell lol

>>42565890
look at that receding hairline and titties on benchbeta WOW

>>42565890
alex you need to fix how you stand you look really gay

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>>42565950
Me or twink?

>>42565968
yeah i mean twink just look at him

>>42565968
>no one on the thir dplace podium

so you beat one person?

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https://youtu.be/1UOOJ7YM6vA

blue shoes...
playing around...
with a 2 plate bench...

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>>42565001
>>42565036
I tried some 405 paused for 5 rep sets and I'm fucking ruined now but hopefully it helps me hit that fucking 500 finally

Ayyy hit 535x2 pretty damn easily.

Training with highbar has helped my low bar so damn much. I'm 4 weeks out!

https://youtu.be/2ghdKk0G9ms

>>42565904
Soon i hope

>>42566318
You look and talk like a fucking fag dude. You should be embarrassed.

I don't care that you rep 5 plates on the squat. You deserve to go to hell, man.

>>42566318

Who was that fat guy at the end? He looked like he was telling you to stop something.

>>42566666

>>42565890

You lads are great and ur all real strong, but the real strength is friendship

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>>42566029
>THIS is what powershitters are up to in these threads

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any gdes here?

https://discord.gg/Ap5wU

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>>42565890
>natural powerlifting

Not even once desu

>>42566318
Fuck off druggo

>>42565284
If only someone had told you that the way you were benching was terrible and your leg drive was a total meme...

can I do accessory work for 8 reps?

>>42568385
You can do it for singles if you like. No one is c gonna come abseiling through the gym ceiling if you do accessories for fewer than 10 reps.

>>42568266
I love you Isley<3

>>42564975
most knee flexion is from the floor so probally something with quads

>>42565284
>I'm gonna take some time to fix my bench and stop hip thrusting now.
You should have done that months ago.

>>42564969
It is referring to the iron

>>42565284
Congratulations lad. Good thing you know what to improve.
>>42565703
Congratulations mane.
What is twinkalex doing with his hand?

>>42568524
The key to getting the most out of volume work with singles is to use density work. Going for a high "density" of heavy (but not maximal) singles on a big lift will let you get the required volume in, while still attaining the muscle fiber fatigue required to maximize growth – all without the neural and joint health drawbacks.

Here are some options on how to do the volume/density portion of the workout, in order of difficulty:

Perform 30 singles with 80% as fast as you can.
Perform as many singles as possible with 80% in 8 minutes.
Perform 25 singles with 85% as fast as you can.
Perform as many singles as possible with 85% in 7 minutes.
Perform 10 singles with 85% as fast as you can. THEN perform 20 singles with 80% in as little time as possible.
Perform 15 singles with 85% as fast as you can. THEN perform 15 singles with 80% in as little time as possible.
Perform 20 singles with 85% as fast as you can. THEN perform 10 singles with 80% in as little time as possible.
Perform as many singles with 85% as you can in 2 minutes. THEN perform as many singles with 80% as you can in 6 minutes.
Perform as many singles with 85% as you can in 4 minutes. THEN perform as many singles with 80% as you can in 4 minutes.
Perform as many singles with 85% as you can in 6 minutes. THEN perform as many singles with 80% as you can in 2 minutes.

Question about where to do rows.
These are my 4 days and I usually just go 1234x1234 etc.

Bench
OHP ss Chins

Squat
Deadlift Variation

OHP ss Chins
Bench Variation

Deadlift
Squat Variation

I do like 8-9 sets of each movement in a condensed 531 format so I usually superset my chins with ohp and rows with bench for the same reps and weight with no negative impacts on the other lift but I've changed it a little recently and wonder if it would be better to do rows on my lower days instead?

>>42569443
upper back work every session

big strong back is good for all 3 lifts

>>42569457
Alright so I'll continue supersetting rows with bench on upper days but is there any kind of upper back stuff I could do after squats/deadlifts that's a little different from rows just to break up the monotony? Usually pretty killed off afterwards.

Another amrap bites the dust, this bench is too easy.

>>42569481
do different types of row

im currently alternating v grip rows with meadow rows 2x20 every day

barbell row
yates row
kirk row
snatch row
meadow row
dumbbell row
kroc row
upright row
low cable row
high cable row
banded row
inverted row

theres so many ways to do them

>>42569014

Thanks lad.

Honestly have no idea, I don't think he really knows.

2 girls approached me and my friend tonight

They got mad and after a whole thing with the whole bar they insulted me then left

Then I went to a club and had alcohol and horrible food and now hate myself

>>42569708
You put thots in their place. You did good.

>>42569708
it seems like you missed a chunk of the story that explains why they insulted you... or do random people just bully you in public?

>>42569708
Panzer woukd be proud

This means you should have done the opposite

>>42569501
>No seal row

>>42569798
Cuck

>>42569457
no it isn't, anything more than rows and pullups once a week is a massive waste of volume (read anything mike t/sheiko/mike israetel have said about training back)
chest/tricep/hamstring volume is infinitely more useful

>>42570386
kys raffy

>>42570386
>mike israetel
https://www.youtube.com/watch?v=QrXh8BsAa9o&t=113s&ab_channel=JuggernautTrainingSystems
>mike t
https://www.instagram.com/p/BWx7iYZgvB3/?taken-by=miketuchscherer

fuck off raf

>>42570386
>listening to someone who literally has israel in their name
good goy.

>>42569133
Did anyone else spot this autism?

>>42570465
Will that lever row fuck up my bar? Looks comfy as fuck. How do I set it up? I only have bumpers.

>>42570648
if you have a decent bar I think it would be fine. if youre worried tho, you can buy a cheapo bar just for stuff like that are rack pulls. maybe buy one of those landmine things too

Has anyone tried switching OHP for a bench variation on 5/3/1? Been thinking about doing slingshot bench instead, along with joker sets. Need to run something relatively easy to recover from due to work before I hop on da sheiko.

>>42570859

Literally what my programming is, except I use Spoto press.

>>42570887
Cheers. Should be bretty fun with joker sets.

>>42571007

I don't do Jokers, but have fun. OHP is p much useless after a point in your training.

hahahahah Norman khan just erupted out of my asshole into the toilet like rapid fire PLOPPLOPOLOPOOOOOLPOLPPOLPLOP

felt a little more wet than usual no doubt attributed to the alcohol consumed last night and...


BRRRRAAAFFPTTTTPP

PLOP

another log of Norman khan successfully discarded into the toilet

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Good day hiking with Virtus lads. Fuck it's hot here

>>42571024
B-but ohp is fun

>>42571073
you look so english

>>42570619
ye
had a pretty good laff

>>42571180
Unsurprising desu

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So I gave the SL app access to Apple health and logged these values for today's workout, which is my third lift day.

5x5 65kg Squat, 5x5 47.5kg BP, 5 5x3 47.5kg Power Cleans, 3x5 Dips etc.

There's no way in hell 400+ is correct, right? Considering I spent 30min reading the Starting Strength .pdf for form cues and my last workout was 50 min. It's doing some inaccurate per minute bullshit probably.

Just curious, don't care that much about kcal.

>>42570386
am I being memed?
should I not do rows every day?

>>42571621
Probably not, but lifting is different than straight cardio because you continue to burn calories from lifting hours after you finish due to repairing your muscles. 400+ is still a stretch though, at least at those weights.

>>42564932
Isn't that a jerk rather than the clean?

>>42571682
back and armsize actually increases leverage on the bench so what do you think

>>42571740
Dumbasses who make cringy lifting memes don't tend to think that stuff through

>>42571813
yeah but everyday?

>>42571024
>OHP is p much useless after a point in your training.
I disagree. I think it does tend to be overused but I think it's a great movement for tricep and shoulder hypertrophy which can definitely aid your bench. The absolute weight on OHP is also much less so it won't really affect your bench training too much

>>42571829
you could do any exercise daily if you have the right volume and intensity

doing a lot of pulling would give you balance since you probally do a lot of pressin already(or intend to. Probally should do more pulling than pressing considering the fact the amount of shoulder issues people get due pressing

>>42569756
Well we were giving the chat and it was going good, then we went for a smoke and the two of them for some reason just started absolutely tearing into this younger couple outside like really laying the insults on heavy. Then we went back inside and by some stroke of sorcery ended up sitting at the same table as them at which point everyone fell out and made up at least fucking 5 times. After that the couple left and then the bar shut, so we left to go to a club and then they turned on us. Insulted my hair even though it's cool and called my friend a fatty then said they would have shagged us if they hadn't pissed us off by leaving.

>>42570386
Tarded, heavy weighted chins twice a week are incredible for pressing strength

>>42570648
You're never gonna put more than your deadlift plates on one side, even if you row with 2 arms. Given that, and the fact that you hold the bar very close to the majority of the plates, I'd say it's super unlikely unless you do something dumb like drop it.

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Reminder that frequency selection is dependent on goals for the lift (i.e. technique, muscle growth, or absolute strength).

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42570386
And yet the man who deadlifted 500kg stresses the importance of upper back training for the deadlift. Even if you don't believe in the train lats for bench meme, you can't deny the importance of the deadlift.

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Faces of plg?

>>42572498

>the chad selfie

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>>42572498
thats not MA...

>>42572498
Can we please get a side profile shot

>>42572498
is this a real human bean?

>>42572498
>Crimson Chin

>>42572498
Photo taken with a samsung?

How high do you guys place the bar when you high bar squat?

I've been learning to squat high bar for hypertrophy blocks, but I'm not sure if my bar placement is optimal.
I think I put it at the top of my shoulders.
I see some guys put it way up on their traps
What do you guys recommend?

I wish I had a 4pl8 bench and a big breasted, down to earth, GF.

Haven't lifted properly in weeks.

Someone give me a high volume bench, deadlift and row session tomorrow

I want to be burnt out

>>42573341
Same I put the bar on my shoulders.

>>42573554

Yes to the 4pl8 bench.

If you replace big with above average I've got the second one.

>>42573845
w3d1 for bench 5x5 for deadlifts and whatever who cares about rows

>>42573341
on top of the scapula

>>42573876
Post w3d1

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Daily reminder NOT to approach Tom if you see him in public

>>42573862
I wish I had big tittied gf ;_;

>>42573931
he has issues

>>42573853
>>42573892
OK, cool, I'll just continue doing it that way then

>>42572498
This guy looks like he should be leading a tribe of berserkers somewhere

>>42571043
Are you worried that your excessive alcohol consumption may negatively affect your health?

Should my OHP grip width be the same as cgbp

>>42574295
It should be shoulder width

>>42574295
depends on how wide your cgbp is

some faggots who max grip here medium grip their cgbp

it should be called ''closer'' grip not ''close''. Unless we all understand that close grip bench press is the closest grip possible on a bar

>>42574315
Actually if your normal grip isn't max or near max grip yourre benching terribly wrong and are most likely an uneducated fucking stupid piece of shit nigger

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>>>/sp/77725533

are scorpion belts any good?
t. new as fuck

>>42574338
haha ok benchlet

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>>42572545
>>42572549
>>42572586
>>42572648
>>42572669
>>42572680
>>42574042
That's not someone from /plg/, that's an alt-right activist who got famous because he was in Charlottesville
https://twitter.com/TradiPeter

Toughts on GZCL?

>>42574308
>>42574315
I get my cgbp width from leaving my arms at my sides and raising them directly up. I guess thats shoulder width?

>>42574338
Why did you ignore me >>42574139

I am about to take a HUGE NORMAN KAHN

AHHHH MY BUTTHOLES

>>42574593
Yes

>>42574607
Oh because I didnt see the post lol

Is there an animation or set of diagrams that show the different muscles and how much they're contributing at each stage of the deadlift?

>>42574593
as long as its much close than your regular bench grip

>>42574814
no

>>42574814
>Is there an animation or set of diagrams that show the different muscles and how much they're contributing at each stage of the deadlift?
would be different per style

>>42574760
Why? Was my post the same color as your summer car?

>>42574633
>>42574823
thx

>>42574870
your post reeks of jealousy, peasant

>>42564975
Close stance box squats

>>42575156
i mis trapy

>>42575325
im mrs tarppy

>>42575380
t-trapy?

Why do I still MISS HER

>>42565703
did benchbro actually get fatter and shorter

>>42575449
And yet he still gets laid.

Kind of sad for you.

>be me
>weighted dip 1rm 70kg bench 1rm95kg at 90kg bw
>focus on bench couple of months, do zero dips
>bench 125kg 1rm
>dip 75kg 1rm
explain all of this

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>>42575706

>I used the same muscles and increased a lift that has direct carryover to another, without doing one, why did I get stronger at the lift with direct carryover to the other?

Anon, pls.

>1h 10m until GOT
>idling a PUBG stream
>donation message shows up and spoils a game changer
he-he fuck me

Britbong

>>42576447
cookie cutter pleb drone

So this place still exists huh
Has isley done a cut yet? Has he done another meet since he deadlifted 300kg? What did Alex hit in this meet? Is frog still looking to have a WR squat some day?

>>42576905
isley still competes but hasnt got any stronger in years and kermit squats 570lbs at 180lbs now

>>42576924
I didn't ask you, poor faggot

>>42576905
>Has isley done a cut yet?
Nope
>Has he done another meet since he deadlifted 300kg?
He deadlifted 305 at his most recent meet.
>What did Alex hit in this meet?
https://www.instagram.com/p/BX_nvHTg8GR/
> Is frog still looking to have a WR squat some day?
Yes

>>42574380
RESPOND PLES

Getting a factory job in September, gonna make lodsemone more than my current job at the local YMCA, but I'm worried it might interfere with my gains a bit. What should I mess around with in my programming? I feel my weight is gonna change pretty quickly too, who knows.

>>42575969
REALLY GETS THE NOGGIN JOGGIN EH EH EH ;) :thinking:

aaaaaaaaaaaaahhhhhhhhhhhhhhhh i hate normies

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I have a 4pl8 deadlift now :)

>>42576969
>has isley called somebodies mother and sister to threaten them with death if their biggest competitor doesn't quit powerlifting yet?
yes

>>42577230
holy fuck is this rasputin? The beard treats you real good man jesus. I atually can't believe this is you

what does alex do for bench? i am stuck at 245lb

>>42577816
Genetics for 3 sets till failure
Try harder for 1 set till failure

>>42577948
he's got a couple of HAACKs for his lifts, ifyou catch me drift

why does it feel like i'm the only one in these threads who misses trappy-chan?

>>42577948
didn't he have like a 4 day bench program

>>42578124
He did some version of spotoshot for a while.

>>42578283
something like 5x10 5x8 5x5 5x3

>>42578359
That's the Twinklex bench program, stronglex never ran that

thinking about getting some romaleos

Heard the old ones are better than the new ones, but the new ones look so nice...

Also, the only way to get them is online right?

>>42578414
good look finding romaleos2 at a decent size online

>>42578385
they are not the same? i thought twinklex had a decent bench what did stronglex use for his bench?

>>42578585
Twinklex has an awful bench. Stronglex used spotoshot and (mostly) sheiko

>>42578588
what is spotoshot?

>>42578500
do you got any experience with the 3s? they cant be that much different can they?

>>42578768
apparently the craftmanship is shit and parts of the shoe like the tongue, the toebox glue, the laces and the strap will come apart at some point.
also the main problem seems to be the fabric they used is too stretchy and the foot is not secured enough as compared to the tougher romaleos2.

>>42578768
at that price point , if i cant find the romaleos2 i would just stay with adidas power perfects

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>>42578784
next best bet if i cant find the 2s? adipowers?

>>42578613
???

>>42578805
if you're powerlifting i would say, adipowers or power perfect 2

oh my what's this?


BBBRRRRRRRAAAAAAAAFFFTPPTPPTTTTTTT


PLOP

PLOPPLOPPLOPPLOPPLOPPLOP


I love it when you discard the one Norman khan into the toilet and then the rest of the khan just spills out like rapid fire which is EXACTLY what just happened


Stink factor 4.2/10

Regards,

>>42576943
Nice projection

has anyone here tried training while fasted, like doing IF. Did still have energy?

I need to cut guys

>>42564975
if you're under 500 then i would suggest just getting better at deadlifts, you obviously dont know how to hip hinge efficiently and accessories wont really help (except for rdls/sldls)

>>42574308
it should be wherever allows your wrists to be vertical at the bottom of the movement

During my Volume day today, i tried squatting for the first time with a belt on.
I couldnt even hit proper depth, parallel at most.
Also, at the bottom of the ROM, my fatty love handles gets pinched between the belt and the hips it hurt so damn much.

What should I do to fix all these problems?
I dont foresee losing the love handles very soon...

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why are powershitters so beta LMAO

Russian World Champion in Powerlifting was beat to death by man from Caucasus

>The Caucasus native, who had allegedly killed the 32-year-old athlete, has been identified. It is known that he was professionally engaged in martial arts, and posted videos of his training on the Internet.

>The tragedy took place at 7 a.m. at the entrance to Galereya cafe. According to REN TV, A the fatal fight was preceded by two other confrontations. According to Drachev’s friend, who was with him in the case, a group of people tried to draw the powerlifter’s attention, insulted him, and tried to initiate the conflict. As a result, the sportsman offered the offenders to have one-on-one fight; he gave away his T-shirt and cellphone to the person, who accompanied him in the cafe.

https://en.crimerussia.com/gromkie-dela/suspect-in-world-champion-in-powerlifting-s-murder-wanted/

Street video
https://www.youtube.com/watch?v=T_Clc1yhnvY

CCTV footage of the beating
>http://www.bestgore.com/murder/russia-world-champion-powerlift-beat-death-khabarovsk/

Whats the deal with 5/3/1?
It looks like a terrible program on paper, but so many people have claimed to make good progress on it. Has anyvody here run this program?

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>>42580245
>a fucking powerlifter offered the offenders to have one-on-one fight
What was his plan? Lifting him into submission?

>>42580245
Time to cut to 83kg I guess

>>42580245
That spin kick was fucking great holy shit

>>42580245
very sad desu

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This what peak performance looks like

>>42580233
>Also, at the bottom of the ROM, my fatty love handles gets pinched between the belt and the hips it hurt so damn much.
>What should I do to fix all these problems?
your first priority should be losing weight

a temporary fix is to wear the belt slightly higher

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Doing some squats today noticed that my back on one side looked way more developed than the other.

Did some inspection and I found a fucking impossible to miss lump, doesn't hurt and I'm not in any discomfort.

What the fuck is this?

>>42580420
could be cancer

>>42580420
Also worth noting that i used to have VERY minor scoliosis as a teen but I've been lifting for years without issue and i think the problem is largely gone

>>42580423
plz not bully

>>42580452
i'm not kidding

why do people say that you shouldnt use steroids above 15% bodyfat? what about powerlifters and strongmen? is it a myth?

>>42580524
ment to put in fruad

just took my first creatine scoop ever

where to sign out my natty card

>>42567306
He's an olympic weightlifter who comes to these threads to shit them up

>>42580584

>blushu
>olympic wler
>olympic

did blushu got to paraolympics?

Anyone here ever have shoulder issues from doing upright rows?
RP PL hyperthrophy program has them, but I've read some memes that they are bad for your shoulders?
Anyone knowledgeable about this?

upright rows are the most meme exercise along with decline bench, why are you even doing it - its gonna saw in your rotator cuffs

>>42580768
bbbut muh side delts

>>42580786
thats why you should do DB lateral raises and cable face pulls...

>>42580768
As I said, it's in the renaissance periodization powerlifting hypertrophy template.
It is meant as a medial delt excercise. >>42580786


>>42580806
Already have db lat raises. Any other good medial delt excercises that are safe for the shoulder?

>>42580818
rear delt flyes at more upright torso angles

anything that hits the rear delts directly will also hit the side delts, you kill 2 birds with 1 stone so why not

>>42580829
Think I'll add in those face pulls instead of the upright rows then. Thanks

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Is it a bad idea to drill some new holes in my belt?
I've lost some weight in the last couple of weeks and now my belt is too large. Is it safe to drill some new holes yourself or will it tear?

>>42574823
What if my regular grip is close grip?

>>42581218
then you do weighted chin-ups

>>42581308
Yeah I do them 3 times a week so?

>>42581316
so then that iws your bench accessory

>>42581328
ah makes sense, thank you. I should be able to bench 180kgs by the end of this year I will report if that happens.

>>42580420
I'm no doctor by any means, but finding a lump warrants going to the doctor as soon as possible as far as I know.
>>42580262
The deal is that you do more absolute work over time. It's easy to customize for higher frequency and volume, and doesn't have much focus on fluff
>>42580111
Eat less and/or move more. Training is best done when you can have something to eat before and after.

>>42581344
>Eat less and/or move more
the IF is helping me to eat less, I as a person like to eat a lot this is like an on/off switch once I hit the on button I cant stop. So thats why this works for me since I cant eat as much in a smaller time frame

maybe I should break the fast and then go train

>>42580829
Not the guy you're talking to.
What kind of angle? I do rear delt rows and lateral raises at the moment. It'd be nice to just do a few sets on those instead and save a little extra time on accessories.

Also a question for anyone, I do rows almost everyday and chinups ever other day. Do you think I can get away with not doing curls?

>>42581375
You can't train around the time you eat?

>>42581599
>What kind of angle? I do rear delt rows and lateral raises at the moment. It'd be nice to just do a few sets on those instead and save a little extra time on accessories.
well think about it

you would do lateral raises at a near upright torso angle, you would do rear delt flyes at a 90 degree torso angle, so basicly horizontally bent over. If you want to do the hybrid version of these you gotta be somewhere in between. Any deviation from that will favor the one more than the other

well you can do rows/chins and not do curls and get bigger arms. Plenty of guys have achieved big arms without any direct work. The catch is you need to get pretty strong at those pulls. If you are on a time limit maybe superset your pulls with curls, like the last set or something

>cut from 97kg to 87kg
>bench goes up 10kg
>go back up to 91kg
>lost 7.5kg from my bench

I just don't fucking get this

>>42581090
I used a power drill. Mine is holding up well after over a year.

>>42581090

Go ahead. I've used a mill (by far the cleanest hole), a punch and hammer (do not do that), and an arbor press (easiest and "good enough").

>>42581680
you're a fag and don't lift with the same intensity all the time

>>42582035
That's not true

>>42580233
>first time using a belt
>why does this thick and extremely rigid leather hurt when I put it on as tight as I can and brace against it

Roll it up and crush it with weight plates or a cinder block overnight so it softens up.

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>squat goes up 200+ lbs over three months of training for strength
>still not good enough for powerlifting team
Sorry for blogpost

>>42582268
I thought 500+ squat is decent

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>>42582268

>>42581716
>>42581779
thanks guys, I've got a power drill so I'll use that

After stopping dips I feel like a load of pressure is being released from my collarbones

Is this normal or am I gonna snap my shit up

Feels fine when I do them

>>42582268
What did you start at, 2pl8?

>>42582824
fuck off Isley, you fucking failure. Nobody on this entire site has squandered as many opportunities as you have had.

>>42582824
fuck off Isley, you fucking failure. Nobody on this entire site has squandered as many opportunities as you have had.

Or fucked as many trannies

>>42582824
fuck off Isley, you fucking failure. Nobody on this entire site has squandered as many opportunities as you have had.

Or bombed so many meets.

>>42582851
Explain

>>42582824
yea 2 plate

>>42582900
Pretty good gains desu

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has anyone run the destroy the opposition templates by jamie lewis (pic relatd is the deadlift focused one)

got away from PL for a while, my squat was always better comparatively to my deadlift but I'd like to flip the switch on that one, just cause

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>>42582909
dont lie to me george

>>42582946
http://www.powerliftingtowin.com/destroy-the-opposition/

>>42582898
>>42582824
fuck off Isley, you fucking failure. Nobody on this entire site has squandered as many opportunities as you have had.

FUCK off ISLEY, you FUCKING FAILURE.

NOBODY on this ENTIRE website has SQUANDERED as MANY opportunities as YOU have HAD.

>>42582946
looking at those set/rep ranges you can see that its a range rather than set in stone

how do you decide how many sets or reps you do? I guess by implementnig some form of RPE?

>>42583048
go by feeling or implement some sort of proegression

for example, ont he heavy days - maybe your feeling drained but you still want to put the work in, go 6x2. a little more energy? go 10x4. alternatively you could start w/ a weight at the ow end of the range, then over the weeks build to the top end. add weight to the movement, go back to the low end, repeat

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>>42565968
they almost had the raise the podium height for first place

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>>42583073

>ywn have your meet called by Geno

>>42583063
i might try the squat routnie my squat absolutely sucks while my deadlift is great

so you run this 2 week cycle 3 times is that correct? How do you make sure yo udont keep doing the same thing over again and possibly stall your gains

>>42583073
>powerlifters are fat

>>42583151
yes you run the cycle 3 times and text maxes if youd like. To avoid salling, you could mix things up by doing differentvariations of the main lifts on their light days (ex incline bench, front squat, or a stiff leg deadlift/opposite stance), for medium days i like to do the normal lift variation, and heavy days i either do the normal lift, a pause variation, or a partial variation.

the important thing with this template is to realize its not set in stone, and it can change according to your needs. got heavy squats buy your hamstrings are hurting? just do front squats.

shit like that is what u gotta do

545x4 beltless sumo dead. That's a PR for me.

Lumbar is rekt

>>42583178
>CPF
A lot of them probably aren't natty tbqh even though most of those bodies are definitely attainable natty.

>>42583196
>To avoid salling, you could mix things up by doing differentvariations of the main lifts on their light days (ex incline bench, front squat, or a stiff leg deadlift/opposite stance), for medium days i like to do the normal lift variation, and heavy days i either do the normal lift, a pause variation, or a partial variation.
thanks for the response but I dont think you exacctly got what I meant

lets say for the heavy day I do 90% 10x4 in the early weeks. if I repeat this volume/intensity later how do I progress with it. Well on a second thought I mightve lowballed the 1rm if this happens but what if

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>>42583133

Tried gin and couldn't finish it.

Whisky is for pussies compared to those who drink gin.

>>42583484
Whiskey is nasty, vodka is all I can drink.

>>42583492
I can drink whisky straight up. Vodka is harder after throwing up from it once before.

But fucking gin. I could not make it past 2 sips.

>>42583499
fuck gin it fucking tastes like a pine tree.

What kind of numbers should I be trying to get if I want to compete at 65kg

does bench height make a difference in strength in bench press?

>>42582898
Remember that time Isley was supported by his father fiancially and had a professional world class coach, but spent all his time banging chicks and not following his diet and training?

>>42583614
Yes, especially if you have a moderately sized arch and use a lot of leg drive

>>42583636
i guess its time to bench in the power rack then since the benches at my gym are very low the adjustable ones are better

>>42583636
what's good height? I got 45 cm on mine

>>42583609
pls be 130cm

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>>42583706
45 is fine. Pic related is ipf competition standards

>>42583706
shit if youre 6'0 or over desu

>>42583835
>tfw 6 feet 1 15⁄64 inch
yeah I think I could get better leg drive with a higher bench

>>42583883
adjustable bench heights int he ipf should be a thing tbQh, makes no sense having a 4'8 woman bench on the same bench as a 6'5 man

>>42583904
That's why you can get platforms put under your feet if you're really short

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Lots of girls powerlifting nowadays aren't there

>>42583913
can i get platforms under the bench

>>42584016
No

>>42583965

good

I got Nuckols 3x int & Candito 6 week recommended a week ago. Where do I get more information on the programs, and is it worth jumping on?

>>42584177
Bad

>>42584187
>Nuckols
https://www.strongerbyscience.com , put in your email at the bottom and he'll send it to you

>C6w
http://www.canditotraininghq.com/free-programs/

>Worth?
Very much so

>>42584205
Great! Thanks friend

What does everyone here do outside of lifting?

I've ran out of things to do between now and infinite death

>>42584256
I have cosentual sex with women, and occasionally golf with friends.

>>42584256
literally nothing unfortunately

im more of an outdoors person who lives in a place nowhere near nature

> First set 335x2@6
> Second set [email protected]
> Third set 375x0
Fuck squats it's a god damn meme lift I'm doing push pull

>>42584473
squat is the best lift, deadlift is the meme

>>42584473
>tfw cant figure out the leverages for the squat due ungodly proportions
ive had perfect deadlift form since day one, it just felt right

>>42584505
Same, although I don't really want to blame my leverages. Im just a squat GDE, I'm hoping to pull close to 600 in late October and I'd be happy squatting 400

>>42584488
This is objectively incorrect

>>42584532
>tfw cant even squat 400 yet deadlift 550 without even really training for it
it makes no sense to have a great deadlift and a really shitty squat in terms of genetics. Since it uses all the same muscles it must be something else, probally use of leverages or some kind of form error

>>42584488
Agreed brother

>>42584016
this

Girlfriend just broke up with me lads. At least I just hit 5 plate dead. I feel so empty inside now. How am I supposed to meet new girls easily after college?

>>42584768
you dont

>>42584488

correcto

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The cutie at the gym wanted to wrap my knee today, she is doing some test or something I think so she can be trainer. Idk. This is the most intimate I have been with a woman and it hurts a lot. Can you comfort me /plg/?

>>42584768
>after college
Have a good job, dress well, have normie alpha dude hobbies. That's what attracts adult women and not partying sloots.

>>42584828
I hate you and your frogs

Fuck off

>>42584855
I never posted frog in /plg/ before..

>>42584852
I have a pretty good job. Where do I even meet these women other than mutual friends and work?

>>42582946
interested also. couldnt really find anyone that ran it so decided to go w/ something else. good results tho so

>>42583609
Btw I have 143/95/177
>>42583713
I'm short. 5 5

>>42584945
if youre not a framelet bulk till 85kg

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>>42584828
No one?

>>42582268
program

above 100kg and still skinny af

its hard not being a framelet

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>>42585517

pic rel from yasterday, I look 70kgish at 101kg

>>42585551
FUCK OFF CHAD

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>>42585559

little guy benches 270, bigger fattie lifts i dont know but he squatted 230 for 4 yasterday

>>42585559
You could be a chad too if you'd cut 40 lbs.

>>42585626
Nah, even then, my facial aesthetics still wouldn't compare to the Pole's

>>42585584
kg or lb?

>>42585636
You actually have good facial aesthetics. Definitely one of the top few trips here. Just hard to tell with all your fat.

>>42585636
>>42585647
pls post the pic of you skinny to prove them wrong. it makes me laugh

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>>42585647
Unfortunately they aren't very good. I've only liked how my face looked a handful of times when I was 149.

>>42585660
I was like 16 or 17 in this pic but still

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>>42585660
Look at this fucking chad

>>42585636

but srsly its bizzare, how we here squat a lot, and on this photo this two fatties bench 200+ (older one is european eq champ in masters 93kg class) my bench is fucking laughable compared to theirs, but my squat is v respectable


their also have shit ton of HEAVY bench accesories which arent done in hypertrophy range

like you do heavy bench, than you move to heavy bands bench, incline, stopped at weak point, heavy slingshot or many others

they go ham with everything, but squat way less frequent than I do

>>42584968
I really don't know how long that would take me to hit but I've been struggling to hit 70 for a while now started at around 55. I'd really like to give it a shot at this weight class but don't want to get BTFO

>>42585692
JON I SWEAR I WILL END YOU

>>42585693
Gym bro culture which is highly bench-centric lmao

Why is it that my butt is supposed to not come off the bench when I bench press? As a beginner I thought being told to keep my butt on the bench was a cue to keep my weight lower, so it would rest on itself but now I'm not sure. While developing my technique I've found that I get a stronger press if I press from my shoulder blades, meaning most of my weight is on them. I also push from the floor with my legs. At this point my butt is practically weightless, what's the point of having it on the bench?

>>42585642

kg older fattie is polish and european epf eq bench press champion in 93kg class also he sits in epf/ipf jury

http://www.powerlifting-ipf.com/fileadmin/ipf/data/results/2017/benchpress/scoresheet_m.htm

Masters 1 93kg class

>>42585731
The bench won't count if your butt is off the seat. It's against powerlift regulations

>>42584828
The virgin post:

>fantasizes about girls who even get near him since he has no female interaction

>>42585720
The Chad post:

>has perfect facial aesthetics and yells at people to assert his dominance and make sure he is heard.

>>42585731
Having your butt off the bench lets you leverage the weight (as seen during a Jap unrack)/heave it up (like Twink does, as do most lolfedders, when he benches)

>>42585753
I've heard the advice from bros before powerlifters though.
>>42585761
Alright, so I suppose it's primarily a matter of defining the movement's limits. Thanks.

How many % of my max do I have to go for if I want my technique on deadlifts evaluated? I keep hearing this hip hinge meme and need to have someone check it.

>>42585787
75-85%

>>42585720
>42585720

its not highly bench centric

they squat, bench and deadlift 2x a week (deadlift is sometime 1x a week)

and do accesories for them (they dont count incline/spoto/t&g bench etc as normal bench as above same with squat and deadlift) but they volume/intesnity is really bizzare

for 180kg squatter which want to squat 190kg in 10 weeks at next meet

week 1 squat - to 115 x 5/5/4

week 2 squat - to 130 x 4/4/4

week 3 squat - to 140 x 4/4/3

week 4 squat to - 150 x 3/3/3

week 5 squat to - 155 x 3/3/2

week 6 squat to - 160 x 2/2/2

week 7 squat - to 165 x 2/2/1

week 8 squat - to 170 x 2/1/1

week 9 squat- to 180 x 1/1

week 10 squat - 185-190 x1

like whaddaaaaaaaaaaaafug they relly on accesories so much in this

they do all kind of squatting variations which they add weight to also and do quads/hammies isolations

train mostly 3-4 times a week, each training is fbw style but they combine only 2 of 3 main lifts per 1 workout, workout is mostly 7 exercises

so 2 main
5 HEAVY assists

more into they cut to like 2 main and 2-4 assistance

>>42585720

also as you can tell by look of the gym it isnt really bro-centric

>>42585739
>eq

oh that makes sense. for a second I thought you were talking about real bench lmao

>>42585692
J E W F R O

Someone gave me a chin-up program, I forgot to write it down and the archive has been down all week

What do

>eighth day in a row benching
CANT WAKE UP

New
>>42586221

>>42586221

>>42586221