/plg/ - powerlifting general

>>42644285
powerlifting isn't a real sport

>>42644293
define real

Plg feels weird

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>>42644299
something that exists

powerlifting doesn't exist

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>DC day 9
>PRs on everything again
>managed to eat enough carbs to not go mildly hypoglycemic postworkout this time

It's a good day. I probably won't continue posting updates on this after the end of next week, because, well... I can only say "I hit a PR on everything" so many times before it gets boring.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42644340
define exists

>>42644340
Why do dark ppl do things like this?

I don't understand

What has happened to plg?

Its just porn and shit posting

Where is everyone

>>42644285
I love everything about this pic lmao

>>42644802
Porn?

>>42644837
There is a picture of a black man eating out a cow above you

>>42644844
Well if you see this as porn you might wanna think about your life.

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>sports day
>in gym
>ordered to do push-ups
>can't even do 10
>girls were doing more than me
>humiliated that day
>years have passed since
>can now do 50 push-ups in one set


>still can't bench 2pl8

>>42644802

It's been a long, rough road. How long have you been gone?

>>42644828

Glad you like it. I did it all by myself. c:

>>42644904

I think I know what your next "I can rep that out" goal is.

>>42644962
Good job, it's great seeing OC with Dr. Seuss comics.

>>42644962
Wow that was weirdly inspirational...

>>42644982

I've had this forever. I think I even posted it here a long while back. Probably before you were tripping.

>>42645021

It's all about progress, man. I've been in your shoes before, and the satisfaction that comes from those "oh, I can do that now" realizations only gets better.

I just want to be a real normie

>>42645058
I've been here since September 2014 and have never seen that image. Hmmmmmm?

Who dis? Lonelypl?

>>42645061
I went on Instagram for 15 minutes and now I hate black people and women.

Every picture was the same
>5' woman with saggy tits and orange skin
>standing beside her was some lean guy 6' who looks like he does curls and that's it

Saw a lot of white girls with bronze faces and their black boyfriends who look ugly af but hey, they're black

I can't stand normies

>>42645079

Gotcha beat, chief, I've been here since summer of 2013.

I could swear I had posted it at one time, but maybe I'm remembering wrong.

>>42645112
The difference is I've been here almost every day and never once tripped.
Truly the most honourable and modest anon there ever was.

Are you the guy who had to quit due to his exploding knee?

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>>42645127

Not tripping doesn't make you special or better than anyone else.

Keep in mind that marcel, garagebro, norsefat, caladan, filip (can't actually remember his trip right now for some reason), and a few others were good contributors to the thread before it all went to shit. Tripping itself isn't problematic, just some of the people who do it.

>exploding knee

No, I'm not that guy, though I did have a knee injury. I've been anon the whole time, too. I often post with FLCL or SpongeBob webms.
>like so

>>42645197
Oh yeah, you posted that thumbs up captain webm to me this one time and I kept pointing it out every time I recognised you.

Can't remember why though...

>>42645058
It seemed familiar...

>>42644285
So the partner PDF of Nuckols recommends that intermediates do 2x squat, 2x bench and 1x or 2x DL.
Is 3x, 3x and 1x too much? From what I saw anyway the difference between 2x and 3x is a "light" day

Also, 28 free, TM or cowboy? What about Sheiko? (I'm bored and want to switch to a 3x week routine)

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>>42645216

Yeah that was me.

>I kept pointing it out every time I recognised you.
>Can't remember why though...

See how useful the trip would have been, had I chosen to use one? :)

>>42645253
no cause I never want to see you again

>>42645109
I hate nigger/millenial culture

Look through through the twitters of your average retarded liberal high schooler/college student and you'll want to tear your fucking eyes out

>>42645248
>Too much
Maybe not, give it a go

>28 free
Good for bench, decent for dead, beginner for squats is good, not sure about the rest

>TM
Good for squat, not great for anything else

>Cowboy
Never ran it, but apparently just an overall better TM

>Sheiko
Works well, can get boring, highly specific programming

>>42644285
This is a good thread, worthy of my presence.

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>>42645259

k

>>42645061

Normal people are empty, fragile, and weak. I do not envy them.

If I had a nickel for every older guy I saw who's gotten pudgy, is sitting in an unsatisfactory relationship (or divorced), has no discernible hobbies or skills outside of work (Game of Thrones and other TV shows are NOT a hobby, even if they are interesting) and "used to be able to bench 225", I would never have to work again.

>>42645386

You realize that image is anti-IPF, right? It's comparing them to Hitler.

>>42645386
GO AWAY!!!!!!

Has anyone run the powerliftingtowin routines? I'm not really interested in powerlifting but I figure why not get stronger. Also, do I need a belt for it to work?

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I've been thinking of getting a full tattoo sleeves to cover up some stretch marks and because I genuinely like the look.

How the hell are you supposed to chose on designs?
Been thinking about this for ages now and can't decide.

>>42645277
Oh wow thanks. Questions:

If I end up doing Nuckols 3x squat,
1: day 2 is a set of fronts at RPE 8, and as many sets as possible until the same reps become RPE 9. How does that work? If I take an one minute break I won't even get the same reps, if I take a 15 minute break I will need 10 sets until I reach RPE 9. How much should I rest for? Let's say a fixed 3 minutes?
2: are overhead squats meme tier? Serious question. I was thinking that maybe I could do 3x bench, and overhead instead of highbar squat on Friday, so maybe that way I don't need to OHP. Friday's weights are too light anyway, worst Friday is 6 doubles at 65% 1rm. Am I retarded? Should I really do OHP?

If I do 1x deadlift, when should I do it? I was thinking Friday because the preceding squats are really light. But maybe that's not "meet specific"?

If I do 3x bench with side raises and facepulls, do I miss something OHP would hit? I'm guessing upper traps, but don't rows and deadlifts kinda cover those?

>>42645452

A lot of people just get a bunch of tattoos and have them blend together. It's not always just one huge design.

I'm always more impressed by the single-design sleeves, though.

>>42645386
Why is sean so depressed?

I'm getting tired of his constant nihilist depression spamming.

>>42645447
Rasputin ran one of the beginner ones and I think he liked it. Iirc, it deals with RPE and that is almost certainly a tad bit too advanced for a novice.

>Need a belt
It's not necessary but it helps, especially on squat

>>42645452
Maybe think about it from a different perspective, instead of getting one big piece, get many smaller ones

>>42645460
>1
Rest as long as you feel that you need to. In this case, 5 minutes should probably be your limit. 3 minutes would be fine as well

>2
Extremely, especially if you're not interested in oly. Ohp isn't necessary but I enjoy it.

>1x deads
On Friday is probably fine, don't worry too much about doing things in meet order unless you're doing a mock meet

>3x bench
Not really. If you were me your triceps wouldn't get hit nearly as well, but it doesn't matter. Do what you'll enjoy.

>>42645497
>>42645481
I mean, that is good advice. I'm definitely more attracted to a full sleeve, but something I want out of a tattoo is to never get bored of it.
Like, every time I look at it, I want to notice small details and patterns I never knew were even there, that kind of thing.

So lots of smaller tattoos does make sense in that sense.

I am an impatient person though tbqh

>>42645497
>Extremely, especially if you're not interested in oly. Ohp isn't necessary but I enjoy it.
>>3x bench
>Not really. If you were me your triceps wouldn't get hit nearly as well, but it doesn't matter. Do what you'll enjoy.

I meant if I need to OHP from a shoulder health point of view. I enjoy it too but it's too hard to manage front delt and tricep fatigue if you bench 3x week and OHP on top.
Let me ask it this way, because I've been tiptoeing around like a faggot.
What shoulder girdle related exercise besides bench 3x week, rowing 1x week and pullups 2x week should I be doing?

>>42645626
>Shoulder girdle
That's probably enough tbqh. Maybe move the rows up to 2x a week? Overall it looks ok though.

>>42645496
Some depressed people are very reserved or perhaps ashamed of their problems.

They won't say.

But that's okay, you should be supportive and try and help Sean instead of constantly reminding him of his depression and fragile mortality.

I am not Sean, but I know he's suffering and just needs compassion, even if he isn't able to bring himself to show any to anyone else.

Life doesn't have to be so damn miserable. Surround yourself with better people.

>>42645712
Nah, fuck him and fuck you too raffy.

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Listening to post malone and Justin bieber and its actually pretty sick

Good lifting music on volume days

>>42645712
hi trappy

>>42645815
>>42646023
Its me Sean's imaginary friend dino

>>42645452
just a heads up tattoos and scar tissue and stretch marks dont age well

Who wants to find me a Floyd v Connor stream

>>42646038
Sad!

First meet in just under 2 weeks. What sortoflifting should on I do for the week before?

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Cailer Woolam

discuss

>>42645248
why dont you consider the bridge?
it's 3x too.

>>42645496
>>42645712
Incorrect, I tried that many years ago. He will take advantage of any compassion given. He must be treated with contempt until he kills himself.

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Deadlift PR

If you can't deadlift as much as "raffy," you must announce it

I had a couple of beginner questions about competitions.

How long are you allowed to stay on the platform? As in, is there any rule preventing me from taking a solid 90 seconds to set up for like a deadlift?

Are microwave ovens common to find or do I have to bring food I can eat cold?

Can I compete barefoot?

>>42648482
i count ~500lbs

Will I be kicked out of my commercial gym if I bring chalk?

>>42647126
http://www.powerliftingtowin.com/lilliebridge-method/
This?
It seems like the worst program ever. Benching only once per week is a bad idea. Unless you meant another program or there are more details in the ebook that make the program better, that I didn't find

>>42648795
Building the Bridge not lilliebridge

>>42648795
>>42648817
i actually mean the bridge from barbell medicine ...

>>42648633

For a deadlift, I believe the USAPL/IPF rules are that you have a minute to begin the lift once you get the "BAR'S LOADED" announcement for your lift. By "begin the lift," they mean attempt to pull the weight.

For squats and bench, I'm pretty sure it's a minute to get the "squat" or "lift" command from the "bar's loaded" call.

I wouldn't count on a microwave. I just brought granola bars, trail mix, and a half gallon of chocolate milk.

I am fairly certain you cannot compete barfoot.

>>42648700

The orange and metal plates are all 45 lbs, the yellow is 25, and that change on the end is 5 lbs. The bar is, naturally 45 lbs.

If we count the clips, it's probably actually a 556 lbs deadlift.

>>42648889
i thought that program was called building the bridge lmao

>>42648993
how do I know that the black plates are actually metal plates theres rubber on the outside

if the reds are 45 then lmao youre not even doing a 500lbs diddly

>>42648633
>How long are you allowed to stay on the platform? As in, is there any rule preventing me from taking a solid 90 seconds to set up for like a deadlift?
You have 60 seconds to commence your lift/get the start command.

>Are microwave ovens common to find or do I have to bring food I can eat cold?
Prepare to eat your food cold.

>Can I compete barefoot?
You cannot. You must wear an athletic shoe. No dress shoes or work boots. Some kind of trainer, WL shoe, wrestling/boxing shoe, deadlift slippers, plimsoles etc.

>>42648889
Got the pdf, reading it right now
>8) When do you recommend stretching?
>a. Easy answer, NEVER.
What did he mean by this?

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>>42649077

>athlethic shoe
>deadlift slipper or plimsoles

>>42649100
Athletic like used in sports. Deadlift slippers are used in powerlifting, thus allowed.

>>42647998
Why would he kill himself?

He drives a subaru. His life must be awesome.

Will doing cardio give me more energy? I've trained 3x - 5x a week for years but never done cardio on my offdays.

>>42649077
what are good cold meals to bring

>>42648482
Nice form raffy

>>42648993
haha ok raffy

>>42649123
Powerlifting isn't a sport

>>42649031

How would you know that metal plates labeled 45 lbs are actually 45 lbs of iron and not much less of some low density aluminum or something?

The answer is, it's obviously 500+ lbs based on the bar bending, which you don't realize because the bar doesn't bend on your 285 lbs sumo pulls.

Best routine to take my pathetic 90kg bench to 2 plate+

>>42649420
SS -> TM

>>42649096
he just means not to stretch and instead to warm up on the ROM.
what jordan suggests is to squat the empty bar every minute on the minute for 5 reps for 10 minutes.
i usually do 5 or 6 mins only and im already more than warmedup & "stretched"

>>42649254
A banana

>>42649464
Tbh yelling "NEVER" in all caps sounds more like "never stretch under any circumstances at all" and less like "don't stretch to warmup but stretching post workout is ok"

Is it better to do more rows or more pullups? Which is less fatiguing and provides more benefit? My current setup is something like this for a week with back work on it's own day which is still like a rest day desu.

I want to add lighter back work more often but not sure where and what type.

Chinup, Row
Bench, OHP, Dip, Side/Rear Delts
Squat, DL, Quad/Abs
Rest
Row, Chinup
OHP, Bench, Dip, Side/Rear Delts
DL, Squat, Hamstring/Abs

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>>42649520
deads, chins/pullups, power cleans are all you need
rows are a tier 3 pulling movement that tire you out needlessly, theyre on par with curls and rear delt work

i will fight anyone who disagrees whats up BITCHES

>>42649520
What are your goals? You're probably already doing more back work than most

>>42649553

but you cannot do any of them

>>42648482

I was expecting that to look horrible, but it actually looked pretty good.

>>42649685
Just a bigger stronger back really, since I've posted I've looked at some stuff online, I think I might just try to increase my pull-up numbers by doing one max set of unweighted everyday, I guess it would lead to the same goal and only takes a minute.

What do you guys do for forearms? Mine still look like sticks.

>>42649520

ohp -> bench -> dip

might be overkill unless you strong enough to burst sets of 10 on dip without a sweat

>>42649789
I am strong enough for that and only weigh like 80kg.

Any faggots from gothenburg here

What club should I join

paused deadlifts make me want to kill myself
what other variation should I do?

Also, what deadlift variation works lats the most?

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>>42650178

Deficit deadlifts

>>42650224

Chinups

>>42650006

I think Fil's is strykelyft so you should go there.

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>>42648482
>tfw 4pl8
didnt raf dl like 2.5pl8

I moved my grip like an inch or two closer, usually pinkies on rings. I feel so fucking loose with a tiny change wtf.

>>42650277
sumo or conv

>>42650277
>>42650301

hes talking bench you dumb fuck

>>42650301
>>42650277
Whoops
Bench*

It's like I can't grind reps as well and unrack as tightly. Probably because that inch or two closer means I have way less shoulder abduction idk

>>42650310
eat my tight butthole dude

>>42650006
>>42650240
Göteborg Kraftsportklubb I think. There's a pic of him on their homepage at least.

>>42650178
>>42650224
The answer to both of these questions is snatch grip deadlifts

I have no dbs, how the fuck do I do chest flies? Just hold 5kg plates? Idk wht a typical weight is.

Which brings me to my next question, are they useless or helpful for bigger stronger chest? It just seems easier to do than a few sets of dips on bench days.

>>42648482
haha ok raffy, sorry its this late I just woke up.

>>42650450
>it seems easier
you will never make it senpai

>stuck in shitty gym for three months
>bars have basically no knurling
>no chalk allowed
>floor is kinda soft rubber
>can barely deadly 3.5 pl8s like this
jesus christ brb killing myself

>>42650830
Build your own gym.

>>42650830
Your deadlift was shit anyway.

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Im big boi

>>42651071
post abs

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>>42651104

>>42651071
>>42651140
Post a shirtless pic so we can really see what 14% looks like. It doesn't have to be flattering lighting/angle.

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>>42651071
>>42651140
I've seen your bench videos and those results are definitely skewed by your leg mass

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Mmmuh abs

>>42651189
Yea my bench sucks but I hit 82.5kg recently

>>42651189
Also imagine me with good chest in one year muuuh 90kg muscle masss twinks gtfo

>>42651208
I meant 82.5kg ohp

>>42651227
Post vid, that's real good

>>42651233

turns out I do everything with my shoulders, got tired shoulders after benching (more than chest/tri), dips make me have front delt doms

I figured out to have better bench press I should just ohp more, bench 1x a week and on the ohp days I should do dumbell chest hyper

>>42651253
I'm exactly the same duhd, except I still very much neglect OHP.
I recall almost OHPing 70kg before I hit a 100kg bench.

But because I neglect OHP so much I've managed to make it more proportionate, and because I use my triceps / shoulders a lot esle where, my OHP still goes up partially over time.

Ohp has never increased by bench though.

>>42651269

I just want to be 110-115kg bearmode one day desu

since I started 2y ago at 78kg weight and like 18% bf and 2 years later my muscle mass alone is bigger than my weight 2y ago I think its doable for me

>>42651287
I want to be 315lbs and look like rich piana.

Anyone else experience intense hamstring DOMS after RDLs? I like them but I do them on VD but the DOMS lasts at least 4 days, sometimes a week, regardless of how much I eat, sleep etc. Considering doing snatch deads or something instead because of this.

>>42651330
Yes, quite frankly every time I do RDLs or something similar I get intensive hamstring DOMS and hamstring tightness for the remainder of the week.

Which is annoying because I only really do them for gloots not hamstrings

>>42648482
I'm not gonna find the video on r/powerifitng am I raffy>?

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>my Latvian princess wont stop liking makeup tutorials on instagram

ONE NOTHING WRONG WITH ME

>>42651387
https://discordapp.com/invite/xnpG5Hv

>>42651478
TWO
NOTHING WRONG WITH ME

>>42651330
>>42651349
a lot of it is the stretch you get at the bottom i think, i get a similar effect from good mornings (did a few 95lb good mornings and could barely walk the next day even though it was RPE 0)

maybe try cutting depth a little bit higher

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>mfw I start German Volume Training and the bulk to the 94kg class tomorrow

>>42651515

have you ever competed? you are like muuh bulk to this class to this class but you didnt compete in any class

last two minutes I've been unloading Norman khan logs left right and centre into the pajeet disposal bowl and it's already half full

Now that I'm Thinking about this
It makes sense because I don't think I
Disposed of any Norman Khan yesterday whatsoever so this is like double in the amount

Stink factor 3.3/10

>>42651478
what your plan ultimatum for getting her to marry you?

>>42651530
yes I've done a meet, and I'm doing 2 more sometime within the next couple of months I forget when they were off the top of my head

How do i, stop, one arm lifting before the other on bench?

>>42651530
plus I dont really fill out the 85kg weightclass very well, I'm way too smol for this weightclass so coach is deciding to use this "offseason" time since AO series, Universities or U25's aren't for a while, as the time to get me to a weightclass that I will fill out better

>>42651532
well when she observes that I am a foreigner who speaks F L U E N T Latvian and that I am a world renowned weightlifter she will be so overcome with how impressed she is that she will instantly fall in love with me and we can live happily ever after in Ventspils in a quaint little beachside property with 2 kids(older boy younger girl) and dog.

>>42651588
>too smol
Wtf panzer nibba u gay AF nigga

>>42651588

yea but focus on strenght more? If I would do same I would jump to be 110-115kg right away and become fat, rather than slowly get there and be strong already in there

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>>42651594
strength is not really something I need to worry about honestly, I squat 190 for a double as an 85, thats very sufficient for a beginner like me

we just got off of an LSUS strength cycle, the current plan is that we do the GVT and get me to 94kg then we run another iteration of the LSUS strength cycle and then we can resume normal training

mfw thats over 30 weeks of training already planned out and none of it is going to be really enjoyable due to difficulty

>>42651621

>i dont care about strenght
>get heavier

yyyyy? the fuck?

>>42651071
How much youd pay for this

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TFW won't be able to lift for 71 (seventy one) days

>>42651658

i literally sat in my office and did it out of boredoom

i work in gym

>>42651071
>age 21

man, i wish i could go back in time and do things properly...

>>42651644
the point is that, I am EVENTUALLY going to HAVE to be 94kg cause I am not big enough for this weightclass I am currently in, and since I don't have any other drastic deficiencies that can be made up in time for any of the big comps next year we are just going to get me to the weightclass I need to be at and then run a strength cycle to make sure I strengthen all the muscle I will gain

Basically we don't have enough time to dramatically improve my tech enough to where it would matter and my limiting factor at this weightclass is definitely not my strength so there isn't a need to run a strength routine either so we are getting me where I need to go since this is an opportune time

>start oly again
>power cleaned 95kg for reps
>already stronger than panzer
Lmao

>>42651673

wdm by doing thins properly?

>>42651683

so you basically giving up this season to get stronger to compete at good level in 94kg class next year?

>>42651721
like starting lifting for strength at your age or before that (dont know how many years youve been lifting).

instead i only started for the first time in my life at 30yrs old..

>>42651746

I started 2 years ago ending my high school.

>>42651746
Kinda funny reading this after the last thread with the neurotiscm talk

>>42651531
On a scale of 1-10, how sad would you say that you are?

>>42651588
I'm sure that she is a basic enough bitch that she has let some random in her back door already

reminder that panzer barely c&j's 105kg

>>42651665
why :/

>>42651796

for somebody to be top of the ladder somebody has to be rock bottom i guess

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>>42651796
Really?

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>>42651719
>can do hang power cleans with 106kg for 3
>full power cleans with 95kg is somehow stronger

hmmmmmmmmmmmmmmmm


>>42651796
106kg tyvm

>>42651760
Why,what about that ?

>>42651804
jusr needed to remind you guys becuz panzer likes to pretend hes some godtier olylifter

105kg c&j is what girls with 6months of training do

>>42651837
Neurotics are GDEs. Look at panzer.

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>>42651841
>105kg c&j is what girls with 6months of training do

maybe in the 90kg+ lmfao

>>42651822
Mine were actually paused power cleans

i can probally clean 120kg already something you cant after how long of training lmao

>>42651844
Screamer and Gibbs both seem to be highly neurotic, they're still successful.

>>42651864
I can probably still do that too child

my jerk is limiting for me cause I have timing issues where my feet are landing and my arms are locking at different times which causes rebend

I can do jerk drives with 130kg high enough to jerk it but I cant get my timing right to get under it

muh tech

>>42651899
Both are tremendously gifted, high responding athletes physically

Notice how they choke on the platform consistently

>>42651941
Let me know how turd your snatch is, you never mention it so i can only imagine

>panzer buttmad that i can outlift him with zero training
ahhaah in a month ill be c&j'ing 140

>>42651859

but you literally going for 94kg and you have more experience

panzer btfoed himself go home its over

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>>42651531
hi sean

>>42651799
I start basic
God I hate cardio too

>>42651988
Robert (panzer) obviously means girls who are like 120kg

They don't have SHW classes in WL b/c its an athletic sport and a 120kg woman isn't even a woman

>>42652123
The discipline you learn will be way more valuable then missing the gym for a little bit you little bitch

>>42652144
Whatever it takes
I'll sneak out at night and dead lift rocks

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>>42652169
WHATEVER. IT. TAKES.

>>42652135
>SHW
what does this mean

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>>42652198
Right babe?

>>42652263
OH it's super heavy weight im dumb

>>42651330
Do them more frequently (maybe some back offs on ID after main deads)

>>42651621
You need to work on not being a little bitch

>>42651588
aww you're so romantic :) i'm rooting for you!

>>42651588

>world renowed weightlifter

in paraolympics... maybe

I'm back, promised you guys 110kgx10 bench amrap, sadly only did 7. I'll try harder next month

>>42652570
R U D E

it's the kikes man.

>>42652716
What program were you on again

>>42652972
3xint medium from 28 free programs.

My fucking chinese dormmates brought over the whole clan and have been using the kitchen for the past 3 hours and say they're not done. What the fuck do I do I'm starving.

How the fuck do you find apartments I don't understand I wanna leave but I can't.

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That trip I couldn't remember was was Marcel. Is he still around?

So I used to lift pretty regularly but I took a year off when I went abroad to visit family. I wanna get back into it but I am obviously out of shape. I used to bench a plate and change, squat 2 plates, and dead 3 plates and some change. What routine is recommended for me to get back into the swing of things?

>>42653303
Also routine wise I would prefer a routine that lasts 4-6 days... Will be returning to uni and I am going to have a lot of free time.

>>42653320
Free time? Lifting doesn't take a lot of time. Go pound some sweet supple college girl balloon knots.

Programs don't matter. Just lift baby.

>>42653303
>squatting less than deadlift

>>42653347
haha ok Frog

>>42653333
I'm a bit of an autist and when I did my first year of uni I heard from friends that I'm decent looking and I'll be more likely to get laid if I don''t try so i'm not really focusing on that.

>>42653136
He left a while ago... :(

>>42653303
Starting Strength

>>42653417
Would I be able to do Starting Strength every other day instead of 3 days a week without causing problems?

Getting big quads was a mistake. Every time I go for a run the lactic acid build up in my legs are so fucking painful and distracting.

>>42653450
Just run the program as written, it will get pretty taxing when you get toward the end.

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just prepped 15oz of pasta 636g of chicken and 366g of alfredo sauce for my next 3 lunches

>>42653450
You can Max out every day if you hate yourself enough

>>42653450
I guess, but better to do it as written, especially towards the end. Because you will want to die rather than get under the bar again, but you still have 10 more reps so you need to do it.

>>42653492
Nice i'm making some green beans fired in butter with garlic and bread crumbs.

>>42653523
>>42653508
>>42653484
Thanks! Where would you guys reccomend me starting out weight-wise as I am not a complete beginner. Should I try 70% of where I was last year or less?

>>42653508
Retard

>>42653720
Projection

>>42653642
Start with the bar, add weight till you hit a comfortable, but heavy fahve and take it from there.

>>42653642
Percentages aren't really a great way to start off after a very long time of not lifting. Just do >>42653745

>>42653756

you saw my tanita card Bobby?

>>42653743
Says the retard who advocates maxing out every training day.
I bet you don't even lift.

>>42653786
Yes, mad jelly

>>42653803

if only my arms wouldnt be so twink shit

>>42653799
Projection

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>tfw fixed squatform in a way to increase quad activation
feels good gonna get Platz tier quads

>>42653827
Iktfb

>>42653916

hopefully now that I will ohp 2x and HSPU 1x thins will change

my upperbody now will be

ohp 2x
bench 1x
hspu 1x
dumbell bench variations 2x (hyper range)
barbell rows 2-3x
pullups 2-3x

im gonna get back huge enough to get better at benching

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>>42653850
I've only done front squats for 3 weeks because of injury, so when I tried some heavy singles on back squat yesterday my form was all kinds of fucked up. Really feel the difference in my quad activation now. Wonder how this will turn out.

>>42653827
>>42653916
CGBP

>>42653933
Sounds good my dude

>>42653942
Maybe when I'm done with hepburn, it's taxing enough already.

>>42653942

I feel you there

my 1x bench will be cgbp

literally se no reason to bench wide grip powerlifting style for now as bigger weight moved there doesnt mean more muscle used just cheated on rom

>>42653957
You need to try it out
>tfw that arm pump after bench session
>tfw veins popping on biceps and delts
>>42653976
My wide grip is weaker lmoa

>>42653983

my isnt, but of all the bench variations only one that I really felt was cgbp

and as I get better with cgbp which is harder my wide grip should grow

>>42653983
I mean I did cgbp for my pump sets, not really a big fan, but 3 sets at 64% of my max isn't a lot of stimulus. I got pretty loose and it wasn't very enjoyable.

>>42654011
Then do 5 sets at 75% next time :)

>>42654033
I'm not doing that after a fuckload of work at 90% or 103%

should I do incline dumbell

8 @RPE 7 8@ RPE 8 8@ RPE 9 after my ohp sets or something else?

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>>42654069
I would personally do BTN press sparingly or something tricep related like CGBP/LTEs.

Hell man, push ups are really good too.
But incline dumbbell press also has a good rep.

What are you even trying to achieve should have been what I said

>>42654069
weighted pushups, elevate your hands with plates

trust me

>>42654110
Have you tried holding dumbbell handles instead of plates? Honestly made pushups so much more comfortable for me.

I am starting Hepburn's program A tomorrow.

Am I falling for a meme?

>>42654118
no because im not some inflexible fatass like you

elevate your hands just so you have more ROM, you can go deeper on these than with bench

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>>42654094

so ohp than cgbp? and on bench day normal bench and hspu?

>>42654139
Right so do what I just said? Ok

>>42654123
Nope. A from myosynthesis or A from t-nation?

>>42654149
i said it first, just said it again to be clear

>>42654166
no I said it first

>>42654159
https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html

>>42654147
Perhaps. I'd suggest CGBP will interfere with normal bench days? You still use a lot of chest due to the greater range of motion.

I'd probably do BTN press, but that's only because I like it and haven't yet gotten injured by it. (Which is probably inevitable)

>>42654202
Nah, you'll be fine. Just be sure to eat and sleep a lot. Also highly recommend doing variations for the pump sets and progressing the sets from front to back. I added in additional back work as well, but it's not necessary.

>>42654206

i dont wat btn as im focusing on my military press strenght and I will go hard on them and hspu wrecks too I just dont need additional BTN there

my normal bench sucks anyways

>>42654242
Fair, CGBP sounds like a good ides then.

>>42654202
>>42654232
Also you're gonna eventually want to drop the pump sets, since you'll be pretty dead from the main work after a couple cycles

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>>42654094
>That fucking gif

>>42654232
yea definitely going to add rows and ab stuff

120 lbs a year here I come

I am probably going to have to do the 8x2 and 3x6 back to back because of crowded gym

>>42654267

yea, my nigga

>>42654275
I honestly might start at like 85% and drop them entirely

dont get fooled and do the btn press it will absolutely wreck your shoulders its inevitable

btn cured my autism

My balance is shifting forward in my squat when I'm hitting my work sets / final reps. Starting to get into squat morning territory.

Reading a bit, it sounds like weak glute involvement and maybe weak quads relative to my posterior chain. Anyone have and manage to fix a similar problem?

High bar if it matters

>>42654384
hard to say without video

>>42654397
I'll have to grab a video next time I hit the gym.

I don't think it's a depth issue pushing my knees forward or a thoracic rounding issue. It's more of hips shooting up first, causing me to lean on the balls of my feet, and then I have to correct.

can you replace overheadpress with incline bench press in 5/3/1? hi

>>42654459
yeah thats basicly weak quads

Why does weak quads cause hips rising early? Shouldn't strong quads relative to other cause that as when you stand in squat and only flex quad you are pushed backwards?

>>42654472
I actually believe you can

>>42654480
Think front squats will be enough to correct it or should I add more specific quad work?

>>42654505
thx

>>42654499
you dont flex your quads the amount of knee flexion stays the same when that happens

>>42654507
in my experience no do leg press or belt squats

>>42654459
It could be weak quads, or you could have the bar too far forward instead of being over mid foot.

>>42654499
Because they can't provide enough force to get you out of the hole, which keeps your back in the same position, causing you to rely on your much stronger hip extensors to finish the movement.

>>42654622
Hmm, indredasding. Makes sense.

>>42653136
He left PLG in mid-2015.

>>42654546
leg press would probably be the easiest for me, don't have a belt available.

opinion on bulgarian split squat?

>>42654739
its all good as long as you do it in a way that hits the quads

>>42654057
wow pussy

>>42654873
Do it yourself for 2-3 months and see if you can handle it

>>42654887
gonna do ur mum insted and c if she can handle it

>>42654904
Are you 12?

hows that for tomorrow

low bar w/belt - 5 reps @6 5 reps @7 @5 reps 8
OHP - 3x 3-6 reps rpe 9 (count total reps)
CGBP - 3x 6-9 reps rpe 9 (count total reps)
Barbell row - 3x 3-6 reps rpe 9 (count total reps)
Pull-ups - 3x max

good good or shit shit?

>>42655055
>>42655055
yeah my dicks a 12 incher that went in your moms vagina

Any of you guys front squat and back squat? Curious to see how it matches up for you since I front squat only and would atleast like comfort in knowing that when i front squat 3pl8 for reps I'll look good

>>42644285
OHP - serious question
This is not about "getting a strong OHP by directly training it" or "how much does bench drive OHP up"
I've read Rip claiming that he got shoulder issues from benching too much and pressing too little.
Assuming I bench 3x week, where should I fit OHP in?
Should I do it at all? Is it necessary if I do pullups and rows?
I like the move but I've cut it out completely, because every rep of OHP you do is a rep of bench you don't do. And bench actually carries over better to bench than OHP.
But I don't want to snap up my shoulders either ;_;
What do?

>>42649242
Yes. Do you do it at all in your warm-ups? I'd recommend 5-10 minutes in a warm-up for a few weeks before doing anything on off days

>>42656236
Depends on your goals, always good for the shoulder girdle and serratus but not a necessity.

>What do?
Rows, Rear Delt Flyes, Rear Delt Rows, Lateral Raises, Facepulls, Shoulder Dislocations

Why is it recommended that you touch low on the chest when benching? Thought straight bar paths were optimal

>>42656157
My Frankenstein front is 285 and my low bar max is 396.


>>42656236
>Where should ohp fit in
You could do some light ohp or its variants 1-3x a week, but don't expect to make too much progress with it, it isn't necessary.

>Necessary to do pull ups and rows
You should definitely do a mix of pulling for shoulder health and upper back development

>>42656157
Front is 4plate and back is 5plate.

>>42656102
You seem sad.

>>42656313
it's not. It's recommended that you touch where your biomechanics allow you to touch while still keeping your forearms parallel

Its 2am right now and I've woken up with a burning desire for pizza.

Am I really about to go downstairs and make some pizza?

>>42655132
do curls u fucking walking fridge mode nigger

>>42656313
A straight up and down bar path is very inefficient and not great for your shoulders. You want it to be diagonal for maximal force production and shoulder safety. Touching low is a somewhat wrong statement though, because it's going to depend on grip width and arm length

>>42656377
>A straight up and down bar path is very inefficient
wrong. a straight path is literally the most efficient path you can have. but most people can't utilize a straight path because of their biomechanics.

stop being a fat retard

>>42656313
Straight bar paths are optimal on the deadlift, squat and OHP because your base of support is your midfoot. The further away your center of gravity is from your base of support, the more force you waste on trying to balance yourself.
In bench, balance is never an issue because your base of support is your entire torso, from shoulder blade to ass.
This means that we are free to choose the technique that is the safest for shoulder health and the best for power output.
We have to agree that the most force is transferred to the bar when forearms are perpendicular to it. That way, the bar is balanced over the mini-base of your elbow, allowing for efficient force transfer from the arms to the bar.
If you were to keep forearms vertical and try to keep a straight bar path, you'd have to flare out elbows too much, causing shoulder impingement. Try it now without a bar, it's really uncomfortable to perform the bench motion even unweighted with elbows out. So instead, we choose to tuck elbows in about 45° (bird's eye view). Less is shoulder impingement territory, more takes the pecs out of the equation making it a French press (weaker lift).
Tucking elbows in causes the diagonal bar path.

>>42656390
In the context of bench, straight up and down is incorrect and dangerous.

>>42656399
>>42656392
stop spouting off shit you have no idea about. you could read half a paragraph of starting strength and be less retarded than this.

>>42656390
"I have no idea how the pecs work and what other muscles are involved in the horizontal shoulder adduction portion of the bench press" - (You)

>>42656399
>>42656390
The way I was explained it was that you touch just a few cm below the nipple and a few cm above it as the further back the bar is during the upwards portion of the press, the more the weight shifts to the front delts, which is objectively weaker and dangerous.

Presuming you start lower because its strongest off the chest / happens naturally when lowering the bar.

ALSO its important to notice that the lower section of the chest is highest when arching, thus your bench's stroke is significantly reduced than if you touched the top of your chest.

Also it seems more likely to guillotine yourself if you touch near your neck and can't press it back up!

>>42656421
Do some guillotine presses, tell us how your shoulders feel after a while

>>42656392
Excellent explanation, thanks very much.

>>42656436
>>42656437
>>42656431
eat shit faggots and learn to lift https://www.youtube.com/watch?v=KSN50sIwFz8

>tfw took 4 days of rest for absolutely no reason
Should I just do as programmed?

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>>42656463
He's touching the highest part of his chest like I said

oh?

>>42656504
yes, 4 days isn't that long

>>42656509
he's benching in a relatively straight line, like I said is possible for many benchers. It's not a strict rule that you have to bench in a J shape or a linear-nonparralel path.

>>42656463
Here Mr KANGZ n shiet does 319lbs

https://youtu.be/Mg5D78y0MNA

His elbows come... OH? Back???

Oh so the bar goes back?

Oh?

>>42656527
So he benches 1pl8 in a straight line but doesn't do 3pl8 in a straight line????


oh?????

>>42656332
>>Where should ohp fit in
>You could do some light ohp or its variants 1-3x a week
I know, but when? For example, after bench, as backoff?
>but don't expect to make too much progress with it, it isn't necessary.
I don't care about a strong press for now, I just don't want to snap my shoulders up
>>Necessary to do pull ups and rows
>You should definitely do a mix of pulling for shoulder health and upper back development
I am, dw, the question was "is OHP necessary if I ALREADY DO pullups and rows?"

>>42656529
>speaking about raw lifting
>literally posts a video of the same individual doing an equipped lift
you can't actually be this retarded can you?

>>42656554
This nigga doesn't do raw

Post a raw bench Max of his and I guarantee it won't look like that 4 year old video

>>42656544
treat it as shoulder/triceps assistance if you don't want to treat it as a main lift. 24-40 reps over about 3-6 sets with a weight you know you can handle even fatigued. use percentages, RPE, whatever. keep the movement pattern there but use it to focus more on the muscles it has in common with bench than as its own lift.

if your gym has a swiss bar, i strongly recommend trying that

>>42656586
You realize that the mechanics in a raw vs equipped bench are entirely different.

>>42656602
t. Retard

>>42656604
lmfao you didn't did you. i bet you think arching is dangerous too

>>42656622
Nice projections retard

>>42656604
2. You will immediately cease and not continue to access the site if you are under the age of 18.
3. You will not post any of the following outside of /b/: Trolls, ...
6. The quality of posts is extremely important to this community. Contributors are encouraged to provide high-quality images and informative comments.

>>42656638
autism

>>42656638
Piss off job's worth

>>42656512
Thx, i h8 myself

I had that pizza in the end and I'm still hungry

Actually lads this is kinda concerning. I am definitely over eating, without a shadow of a doubt, and while I've gained a couple lbs, I've noticed I'm leaning out.

What is happening

>>42656544
>When?
>>42656596 is a pretty good way of doing it

>Necessary if
Its probably a good idea to do some sort of pressing with free scapular movement if you can, for similar reasons why one wouldn't want to do just rows or pull ups.

>>42656716
you may have worms

I got them last year from raw meat

>>42656807
Interesting. I live in a first world country though...

Granted I did have a dominos pizza the other day. Fuck.

I really want beans, rice, scrambled egg and chicken right now...

>>42656814
im in USA it is possible

>inb4 USA third world

>>42657741
>>42657741
>>42657741