/plg/ - powerlifting general

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>mfw fat midget shit heads think bouncing a barbell off of their gut, having a 5 inch ROM bench press, 8 inch ROM squat and 10 inch ROM sumo deadlift is impressive

what would be the next be program for someone who's been doing 5/3/1?

>>42668614

>he doesn't know the rules

Okay little guy. Lemme know how that road to your 1pl8 bench is coming.

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>>42668621
Sheiko? Clutz? Cuckols? Blessings?

There's so many now, too many..

>>42668621
anything is better than 5/3/1

>>42668637
Literally whichever you think you'll enjoy the most

>>42668023
I'm a monkey man, I lockout 1-2 inches above my knees

>tfw used to be a sheltered innocent kid but found a PBF book at the library when I was 9 which started my spiral towards depravity

>>42668866
Then your squat/deadlift imbalance is less a matter of quad weakness (although the tendency to squat morning when shit gets hard is definitely a sign that you could use some extra quad work), and more of the fact that your long arms naturally make your deadlift easier to progress due to the large decrease in rom.

>>42668869
What is a PBF?

>>42668866
>>42668900
For example, Isley is quite the monkey man himself, and his squat is 225 while his dead is 305. Sure, his squat form is awful, but if he didn't have long arms his deadlift would be much worse.

>>42668900
perry bible fellowship, name of the comics being posted

should I fix butt wink or just yolo it

>>42668980
Fix pls

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>>42668980

Buttwink harder.

>>42669181
teach plz its pretty bad

I was talking with some gym bro some time ago about butt winks. He made a point about how me and him do buttwink and most of the guys as well, but girls never ever buttwink at all. Back then i kinda disregarded it, but now that i think about I've never seen girls do buttwink when squatting. Really makes me think actually why is that a thing.

>>42668614
ROM is measured in degrees of joint movement.

>>42669386
Gym thots are well versed in the movement patterns required to show off their ass by inducing anterior pelvic tilt.

>>42669386
Lots of girls butt wink, I've seen it a bunch. They just usually don't get low enough to get it because they quarter squat.

Why is my RDL higher (almost) than my deadlift? I can RDL 125kg for 3x8 but DL 135kg with a struggle. I do RDLs after VD squats and DLs after ID squats. If it helps, I squat 155kg low bar for a 5RM. My form is good on everything I believe.

>>42669386
Women are more flexible and usually aren't as concerned with lifting as heavy as possible at the expense of form/ROM. They want to partake in Instagram fitness culture and simply lifting is enough to them. The guys want to impress their mates. Both are obviously bad approaches.

Hit my last heavy dead a few days ago before my meet. 19 days out from a USPA meet. Pretty happy with this 597lb pull as I haven't messed with calibrated plates since my last meet two years ago. Competing raw so no wraps.

https://youtu.be/mqQhXfvhCYE

So far my best lifts this training cycle was:
535x2 Squat (issue is my tendonitis flared up so I may have to highbar and I can only do 525ish highbar.)
355x1 Bench @90%ish
597 dead 10 days after. 605 pull with normal plates

I'm pumped to break four silly state records.

https://youtu.be/mqQhXfvhCYE

I thought maybe getting drunk alone at 3am might help fix my problems but all I did was throw up and it didn't help at all

oh

>>42669666
Nice

How did you get a 605 deadlift? What was/is your programming? Mine won't budge (Texas method)

>>42669721
He used anabolic steroids

>>42669721
Not that I am being judgemental. Steroids, like smoking, are cool.

>>42669721
TM doesn't have enough pulling volume or frequency. Run a better program for deads and continue TM for squat and bench

>>42669721
So 12ish weeks ago I was at 545lbs sumo. Pulled sumo for all of my training up until I got a coach. She switched me to conventional and it's been skyrocketing since. She has me deadlift 3x a month every 7 days with a week off. I'm only doing 1-3 reps when I'm pulling.

All other work is done with pulls from knees, RDLs, and deficit deads. That's where I get my speed and rep work.

>>42669728
You're not wrong. I was scripted TRT @150mg test c a week when I was halfway to age 20. I've done two other 8 weeks cycles at 400mg when I had left over test left. These were honestly pretty shitty cause I ended up hurting myself both times. After this meet I'm gonna do a cycle again, but work with a coach to get the most from it. I said fuck it why not cycle if I'm on for life anyways.

>>42669721
>my deadlift won't budge
>doing texas method

Maybe you should do a program where your deadlift frequency and total number of working sets are not both equal to 1.

>>42669788
What should I run instead? I assumed the brutality of TM squats made for anything more than 1x a week deadlifts inappropriate

Are they really as hard to recover from as rip says? To be honest I'm very confused when it comes to deadlift programming.

>>42669858
>5x5 is now considered brutal
Why everyone who runs tm is fat, weak and retarded?

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No one cares how much you fucking deadlift cause you're gonna end up like pic related. Its all about getting aesthetics.

Hey fellas, intermediate lifter here. I just switched to 5/3/1 from another program and today was my first day. The 65%, 75%, and 85% of 90% of 1RM were all insanely easy. Is this normal for the first cycle of 5/3/1, or should I adjust my maxes?

>>42669910
You're supposed to get at least 10, 8 and 6 reps on the 5+, 3+ and 1+ days to be hitting a PR. Give or take a rep depending on whether you're strong or weak at rep PRs

>>42669896
I wish I could look like in your pic. Those guys are fucking huge.

>>42669896
Guys on the left and right look better than any twink you put them next to.

>>42669887
Not so much that 5x5 is brutal but there's no variation in volume or anything. The only thing that changes is that the bar gets heavier, and heavier, and heavier...I dunno I just wondered if there's room for more deadlift volume but I'm happy to be educated

>>42669966
There's no variation in volume because it's the bare minimum. If you're grinding out maximal effort sets of 5, switch to a RPE based system, keep your rests 3-5 minutes and when you stop progressing with the lower amount of work, switch program. If your program doesn't have enough volume to progress, it's stupid to continue to grind out RPE10 sets on volume work just to squeeze the last little bit of progression out of it.

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>>42668635
fat midget shit head spotted lmao. also, i can 3pl8 bench for reps. keep on whining and attacking strawmen you fat little bitch.

>>42670263
There are some pretty autistic retards on 4chan but this is by far the worst use of the strawman buzzword I've ever seen.

>>42670263
Pls b nice, u r being roode

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>>42668592
<tfw no ingrid gf

I've been doing madcow for a few months now, seen ok results, but always felt that the volume was lacking. Had a dream the other night where Rip came to me and asked why the fuck i'm not doing texas method. Should I switch?

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>tfw no thicc wife

>>42670303
pls respond

>>42670303
Not like Texas method has more volume. Just increase the volume if you find it lacking. You're not a beginner now, you've the right to make some adjustments to your program.

>>42670287
not an argument. stay mad and obsessed with your superior, fat midget shit head.

why can i pull 70lb less on a deadlift bar?

>>42671141
Because you don't train on a deadlift bar?

Should my openers be about 90% of my 1rm?

>>42671457
A bit less maybe. Depends on how easily you hit 90% for 1. 80-90% is a decent range. It should be whatever an easy triple is for you.

https://www.youtube.com/watch?v=19Te_pWi4uA&ab_channel=PeteRubish

does anyone else feel a bit sorry for pete? he used to be on top of the world on DL, but in the last couple of years, some freaks have been coming out of the woodwork and hes being left behind...

I get a pinging/electric shock jolt in the inside of my elbow when near the bottom of the decent of the ohp

Wtf is this? Feels bad man

honestly want expecting to have a Norman khan this morning due To the massive deportation that happened last night but here we are

So far I've heard five distinguishable plops

Let's take a peak shall we


Ah yes five little pajeet logs, as expected


Feel that I've got to drop one more off to be disposed but I'm not so sure

Hmm

Hmm

Nope I think I'm done here

>>42670263
post your body geek i need a good laugh
>>42672275
norman khan posting is growing on me

>>42668621

Texas Method

>>42669386

Buttwink tends to happen either due to a lack of flexibility, or the weight being enough to cause enough force to be transferred through your back and hips in the hole that your back loses some extension. Women tend to be more flexible than men, and generally never lift anything even remotely heavy, so it's rarely ever a problem for them.

>>42669788

He could, and I'm just spitballing here, add more deadlifts. 5x3 (setsxreps) at 70-75% of max on volume day shouldn't be too much to handle.

Texas Method is a broad, general template of a weekly micro-cycle of Volume-Recovery-Heavy, usually as part of a macro cycle that is going to do that with increasing weights over 8-12 weeks before a deload week and a half and some fresh new maxes (or tears and shattered dreams, as it goes).

It's not TM's fault you're too stupid to use it right.

BBBBBBRRRRRRAFFFFFTSPPPPPL

AH FUCK

FALSE ALARM I LIED

Some fucking ugh this turned into semi DIRREAHA splatter now what the fuck what a strange set of events yep you heard it here first I am now

brrrrraaaaaaffssspllllt

Fucking hell this Norman khan is all Mushy now

I've now excreted like 3 to 4 blobs of Norman khan and I'll tell you what they're a lot more Smelly than the previous more Solid ones from a moment ago

Yell you what my intestines don't feel too well either


Fuck I feel another one coming
BRRRFFFFFFFFFSSSSSSTSSSTFFF PLSPLAT

honestly this has turned rather uncomfortable

Should be over soon just on the sheer overall quantity that I've disposed of in the last 24 hours..

Plop

Think that was the last, it's gotta be the last

>>42669386
i disagree i see buttwink exlusively with women amost

>>42672447
>>42669386
>i disagree i see buttwink exlusively with women amost

I see a lot of women overextend on the descent and make any movement, even from extension to neutral, look more pronounced

I'm so stupid why am I wasting so much time obsessing over trying to improve in powerlifting, building muscle, and general athleticism when I'm a complete GDE?

This is a call to all GDEs out there, STOP. YOU WILL NEVER BE GOOD.
Not everybody is meant to be an >athlete

>>42671908
sumo memers*
ban the sumo desu

>>42672548
I see that aswell. But I think its mostly because of their built. 99% of the women have a short torso and very long femurs. This will lead to forward torso lean and easier to aggravate the buttwink

due to hipstructure variation the amount of buttwink will differ from person to person with the same build. But my point is a more upright squat will always have less buttwink and you will become always less upright with longer femurs

>>42672295
Your constantly autistic defense of Texas method is on the level of Raffy defending sheiko.

>>42673441
because he literally is raffy, pretending to be yet another person. My bet is that is some another raffy friend or even worse someone who raffy coaches.

>>42673527
Raffy didn't coach anyone. He was a turbo twink with a sub-900 lbs total.

>>42673535
and fig jam is some turbo fatty lifting meh weights. I bet he found some retard to coach.

>>42673548
He is fat, but to be fair a 600 lbs squat and 555 deadlift are impressive at 105kg. He's no talent chad, but he's definitely a good lifter.

>>42673568
>105kg
Maybe if he was 105kg he's closer to 120.

>>42673574
I didn't think he was that fat, but idk. Still a good squat imo though. I thought he did a meet around 400ish wilks once and that's 40 points higher than me so I won't say he's bad.

>>42673568
Also /plg/ is too gullible remember how many pics he posted of that girl. Even the ipf one. Raffy is turbo tier autist he's capable of faking yet another personality. Until I see figjam at some meet with at least 3 more people from /plg/ to confirm it's him I'm gonna say it's raffy.

>>42673568
havent seen his 600lbs squat though but his 555 deadlift is questionable he used some sketchy plates

I physically can not conventional deadlift with a belt and NOT round my back

I can pull conventional with a straight back without a belt, but I am weaker and it still doesn't look pretty.

Idk wtf to do

>>42673574
Iirc he's like my weight +/- 5 lbs

>>42673669
>wear belt
>use more weight
>back rounds because of more weight
>dont use belt
>use less weight
>back doesnt round
Realy made me think

>>42673669
a belt probably fucks your setup by preventing you from folding up as neatly as you can without one

try wearing it higher, looser, or get a tapered belt like oly lifters use just for deads

>>42673704
No, he's just using the belt as a crutch. Usually a belt forces you to not your back so it doesn't bump up against your ribs, or get caught in the skin of your gut. If someone is lifting more weight with a round back and only when they're wearing a belt, chances are their spinal erectors are a weakpoint.

>>42673690
This isn't actually what happens. I meant my back rounds as soon as I put on the belt regardless of weight.
(Unless its like 1pl8 I guess)

Doesn't happen when pulling sumo

>>42673704
I was thinking something like this but I have no idea what one it is

>>42673734
I'd argue otherwise cause I can do 100kg x 20 sgdl but I can't do that pulling sumo

im gonna do 10 sets of squats and bench on every workout day (3x/week) starting with 10x5 and keep adding weight until i cant do 10 sets anymore (not even a single) what could possibly go wrong

>>42673968
I expect in a few weeks you gonna cry about being injured GDE.

>>42673968
why

>>42673879
Where do you put the belt? Have you tried using a higher belt position?

>>42673975
nah man ill do facepulls and shit
>>42673988
to confuse them muscles with high volume that will automatically taper down

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>>42674002
Here's the belt I use.

I can't really being it higher as then it is just wrapped around my ribcage. It seems to be almost the same size as my abdominals? But I don't know.

I think its an issue with bending over and the belt getting in the way somehow, but its very hard to tell.

>>42674038
>same size as my abdominals
Are you a manlet? I'm 5'6 and had similar problems but not as bad

>>42673441

The difference is that I'm right and Sheiko is a meme.

>>42673600

I weighed in at 226 lbs for the meet I did in April, where I ended up with a 399.something wilks, including a 272.5 kg (about 601 lbs) squat. Before the 555 lbs gym deadlift, I weighed myself at about 240 lbs in clothes and shoes on the gym scale.

>>42674038

If a 4'' belt is just too "tall" to fit between your ribs and illiac crest and still allow you to bend over and set your back properly for a conventional deadlift, you might benefit from a 3'' belt. But I don't know how you'd try without actually spending money on a 3'' belt you'd be stuck with if it isn't any benefit.

Also, with my prong belt, I have to make sure the overlap where the belt hooks into itself is perfectly centered on my fat stomach so that it will fall between my fat thighs when I bend over and allow me to set my fat back properly without interference. It might be less of a problem with a level belt like yours, but it's something to look into.

>>42674124
Haha, okay raffy

>>42670180
according to justin lascek, the stress required to drive progress is not only provided by VD but also ID.

also he says one should do as minimal volume on VD as possible, just enough to increase ID weekly.
In this case, 5x5 may even be too much volume for squats.

If this is not true, then what should be a more fail-proof way to go about the TM VD basing on RPE?

>>42674182
''minimal volume on VD'' will differ from time to time. This topic has been discussed a lot and the minimal amount lies in a range of 6 to 10% fatigue

play around with this, start with 6% and see how that effects your ID. Also do some backoff sets on ID, preferably enough to get 3% fatigue

>>42674341
how does one calculate fatigue?

>>42674355
fap and then calculate
size of load/non fatigued size of load

>>42674355
fatigue is calculated by measuring the % performance drop

the whole RPE system is based on it, every rep from failure is counted as 3% performance drop and thus 3% fatigue

lets say i do 2x5 of my 6RM, first set is 1 rep from failure, second is 0 from failure so i basicly cant do a 6th rep. Thus I reached a 3% performance drop and thus 3% fatigue. In reality this performance drop can be achieved within 1 set or 5, it entirely depends on the day thats whats good about it

More info: google rpe rts chart and general info read the topic of ''autoregulation'' on powerliftingtowin.com

>>42669495
Can confim. Mirin a hotty squatty yesterday and she wasn't even close to parallel to ground.

>>42674444
mirin quad quads
>>42674377
this, towards the end of a sheiko cycle your loads should be almost microscopic

How do I becoem an IG lifting celebrity lads

pls don't say "b strong" thats never gonna happoen

>>42674509
Take pictures of your ass all the time and get a bunch of thirsty guys wanting to fuck you

>>42674509
well you need some appeal

if stronk is not an option i would say get jacked but thats probally out of the window aswell

maybe just do stupid shit as a goof

>>42674518

thats not working

https://www.instagram.com/p/BYPbBxMAUPm/?taken-by=poutineandtheipf

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>>42674572
>maybe just do stupid shit as a goof

>powerlifting

>>42674574
You have to take mirror pics in good lighting with forced lordosis. It's an art and you clearly need some practice.

>>42674588
haha ok raffy

>>42674606

If that's what I gotta do to have 150k followers so I can get free fuckin ST and Barbell Brigade Hoodies I'll fuckin do it.

>>42674620

pls let the dead lie, I already blew that pos the fuck out and I hope he's asking himself some hard questions about lying on the internet and being a fuckin creep.

>>42674632
>I already blew that pos the fuck out
but raffy still posts here

>>42674655

Well. I hope he's had some time to grow and reflect on why what he did was so harmful.

>go to gym by car for 4 years
>have to go by bike now
>haven't actually gone to the gym in 4 weeks

Kek, the idea of getting to the gym exhausted is just so repelling to me, I don't even want to try it.
I really have to man up and just go, goddamn it.

I bet I already lost 20kg on every lift

>>42674742
Really matters how far it is. But really, I don't see why unless you make an effort to go fucking fast you would be anything but just warmed up when you get there.

The highschoolers are starting to show up again at my gym... I love my mom and pop gym but fuck

I've been thinking of following the 'One Lift A Day' routine to increase my main lifts. I'm more of a bodybuilder than a powerlifter, but I figured it'd be best to ask the people whose sole purpose is to lift the maximum weight possible.

Any input, or experience of it?

>>42675404

Can you better describe the program?

>>42675426
Basically, say you're training Bench Press one day, you literally only bench press for say, 7 sets of 5 the first week, then week 2 is 6 sets of 3 reps, week 3 follows a 5/3/2 max, and week 4 is a rest week. That's just a sample routine, but you only bench press on bench day, only squat on squat day, and so forth.

>>42675452

So.... Jim Wendler's 5/3/1 basically. Low frequency works for some people, myself included, and the volume seems to be there for some hypertrophy.

>>42668592
>>42675537
>>42674124
>>42673685
>>42672295
Hello friends
So I just read cowboy method
I liked the squat and bench portions of the program but the deadlift seems shit
Does anyone have any experience with the program?

>>42675716

Not r familiar with the program, srry. Why don't you like the dead programming?

>>42674742
Don't know if I posted this before, but
>beginning of semester at new uni and new city, 2015
>find a good gym 2km away from apartment
>figure it's a perfect bike ride
>first day going there to sign up
>first bike ride in ~8 years
>2km uphill in sunny and warm weather, have forgotten how to pace myself when biking
>arrive at gym absolutely rekt despite many hikes during the summer
>legs pumped and shaky, struggle talking, sweating profusely, foggy brain
>make it worse by trying to pull it together
>laaaady working there signs me up etc
>notices that I'm acting really weird
>puts her hand on my shoulder, leans in, and says "it's okay, it'll be fine"
>mfw this bike ride made me look like a fucking retard leaving the basement for the first time in 10 years and she thinks I'm having a panic attack from talking with her

Just go man, you can't be worse than this.

>>42675946
Hahaha, what the fuck lad.
Yea I just got here by bike, got lost half way in but managed to find the way kek.
Was literally amazed to see how fucking close things are to each other in my city, when you always go by car you don't even realize how things are laid out.
Btw, you finished your Thesis ye?

>>42674801
It's just 6km each way, realized I just have to take it chill and done rush it indeed.

>>42669540
You have piss poor quad development, and you're very hamstring dominant.

>>42674117
I'm 182cm ;-;

>>42674124
Thank you for the advice sorry for calling you raffy

>>42676293
Then stop being a fucking bitch there's no way your belt is the size of your abdominals when there are 150cm lifters using belts no problem.

>>42676329
This makes absolutely no sense

>>42676129
Ah, Hansi. How are you?
Not yet, but it's getting there. Just about done with methodology chapter, then I need a discussion which will compare qualitative and quantitative findings with the literature review and findings with themselves, but this should be relatively easy now that I've cleaned up the literature review. That's the worst of what's left, so it shouldn't be long now. A week, I hope.

It's insane how unproductive I've been the past two and a half months.

>>42676357
It makes perfect sense to be honest and I am not even that guy.
Obviously your mid section is a lot longer at 182cm total height than that of someone who is 150cm.
So if the guy at 150cm and wear it just fine so can you.

>>42676422
Good stuff, how many pages are you in?
I proof read my colleagues master thesis, showed me how little I would want to write such a thing.
But I guess it's worth it and it seems that you are close to finishing it, must be great.

I'm doing fine, albait having dropped out of training. Will get back to it I guess.
What about you?

>>42676433
Hm, but that wasn't my point though. I'm struggling to pull conventional in my belt without rounding, despite the fact I can pull the same weight with a straight back beltless or sumo belted.

I have tried a narrow, medium and wide conventional stance and medium with knees flared outwards seems the best but doesn't fix it :(

I've had this problem all year, but either ignored it or pulled sumo

>>42672726
Train heavy a few days a week and do a day or two of back and delts bodybuilding, at least you won't be pathetically weak and you'll fill out your tshirt.

does anyone remember the sticky for PLG?

forgot the link, mind sparing a spoon feed for an anon?

>>42675946
>>puts her hand on my shoulder, leans in, and says "it's okay, it'll be fine"

Fuuucking jej

>>42676459
Not sure, I'm spreading the text across documents and there's lots of pics etc, but I'm somewhere on 30-35k words I think.
It's a weird feeling, being this close to finishing. 18 consecutive years of starting school in the Autumn, and now I won't.
Haven't trained consistently for a few months myself tbH. Just finish this shit and I'll work back into it.

New city?

>>42676658
>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=

>The spreadsheet the PLG website linked to
https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit?usp%22%20target=%22_blank#gid=0

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>>42676695
thx m8

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>mfw I see Captain Twenty Sets hogging the only preacher curl bench, one of the incline benches, a flat bench, and a small pile of dumbbells while he does a half-assed circuit with three different curl variations with his stupid twig arms

I bet he's been doing that same shit with the same weight for years, too.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

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>>42676834
>>WAWTT
Pic related, sumo and slingshot bench

>>WAWET
6 meatballs and 3/4 of a tub of Greek yogurt. Probably not gonna have much else

>>WAWLTT
Xxxtentacion

>>WAWFT
Kinda tired, can't sleep past 8:30 am

>>42676834
>That guy that takes a rack when the gym is busy and tons of people are waiting for racks, only to spend 30+ minutes stretching in the rack before actually lifting

>>42676864
>>42676834
What do these acronyms mean

>>42676834
If he's hogging several pieces of equipment he can fuck himself, I'll use what I want and he can have it between my sets.

>>42676876
What Are We Training Today
What Are We Eating Today
What Are We Listening To Today
What Are We Feeling Today

>>42676864
TRY ME MIGHT FIGHT
FIST FUCK ON SIGHT

>>42668621

Buy 'Scientific Principles of Strength Training' and write a program yourself.

>>42676669
It will be a good feeling lad. Get your ass into a job you enjoy and everything will be golden - even with less free time.
Then you go and train consistently and hit some goals yay


>new city?
Nope, just figured it would be stupid to go by car all the time.
And yeah, never explored my city at all.

>>42676834
Deads 6x3 80%
Bench 5x8
SSB for four or five sets
Gunz/Abz

>>42676864
Lad you're putting way too much effort into advancing accessory lifts imho.

>>42676834
>>WAWTT
Break

>>WAWET
Yogurt, sushi, chicken

>>WAWLTT
Radiohead

>>WAWFT
sore from new program,

>>42676932
They don't feel all that taxing to do and when I switch to the other hepburn with singles I'll be doing something different.

>>42676834

3 sets of bench @ 255lbs
3 sets of barbell rows
3 sets of chinups
3 sets of lateral raises

>>42676911
Can't wait tbH, despite knowing the student years are likely the best years.

>>42676834

Today is the first day of DC that didn't involve a PR in every lift. I actually lost a rep on back squats (which have always been a bitch for me). I felt like shit in general, though, so I'm going to give them another try next time before phasing them out.

I think I forgot to drink enough water.

Wtf is the point of the comp part in the sheiko app? Looks way too light.

>>42677240
Think!!!!

>>42677240
Peaking for competition...

My mum thinks my brother is stronger than me because his arms about twice my size

I literally bench 30-40kg more than my brother

Why did I get the armlet genes ;—;

>>42677269
have you ever peaked for a competition? The comp cycle looks way too light to be any kind of peaking.

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>>42677286
>Benching
>Having anything to do with arm size
Mfw

>>42677301
Yes. And it works just fine, many people on plg have used it explicitly for that purpose.

>>42677286
But the fact that you bench more than him doesn't mean that you are "stronger" than him.
It means you bench more than him, which doesn't translate to any other movement other than benching.
Strength is highly specific to a movement.

>>42677326
>benching
>not having everything with arms size
Wide grip benchers out.

/plg/ you told me not to do TM because I'm not a 21-year-old bro. I got scared off and wasted a month on HLM with rep cycling. Got sick of mini-gainz and went back to TM. Five weeks in, ID squat is 25 pounds up, recovery is fine. Texas is a great state, that's my story

>>42677331
no I think I clearly am stronger

>>42677326
You can't have a big bench with small arms. Not even the Japanese do.

>>42677286
Try training your arms and see what happens to your bench.

>>42677326
Big benchers have big arms with rare exception, even with a wider grip.

>>42677352
>I got scared off and wasted a month on HLM
Who told you to do this instead of TM?

>>42677362
That's the thing, I do loads of triceps and bicep accessories, they rarely fucking grow.

Albeit recently I have noticed a change since doing seated alternating arm hammer curls

>>42676834
>wawtt
rest day. tomorrow is w2 d2 of the russian squat program and cuckols bench 3x int med
>wawet
it was taco day at uni. also had some black beans.
>wawltt
nothing
>wawft
comfy

>>42677392
Do you progress them?

>>42677404
Yes, gym dumbbells are all over the place though. Bit of a plateau going from 45 to 50lbs.

>>42677349
:^^^^)


>>42677353
Medium or wide grip bench isn't exactly the most conducive to arm size, as well as the fact that it only hits one side of your arms (even though the brachioradialis is used for stabilization). IME, the things that usually grow are my chest and shoulders, triceps are very lacking from it. When I hit 315 my arms were only 15.5"

>>42677362
You mean small arms?

>>42677392
>Noticed a change
Were probably too cheaty when you did them standing

>>42677424
Increase reps and/or sets before increasing weight

>>42677435
You're built to press and only bench 315, don't get too cocky Mr Expert

>>42675898
Well the program is sort of similar to TM but with some monthly periodization, you can find it in the dropbox here >>42676695
Anyway, squats and bench have both got a volume day, a light (front squat/ohp) day and an intensity day
Deadlifts have only got one day, which is in the light day of the other lifts (I guess that's good although it goes against the spirit of TM? but it's the way sheiko and BtM are programmed) but it's almost never a *deadlift* day. 1/4rd of the time it's speed variation, 1/4 from a small deficit, 1/4 from low blocks and 1/4 it's literally not there at all (deloading). You only do an actual deadlift on the 13th week. Isn't that too unspecific?
>>42675716
Bump

>>42677448
>Only 315
Not for long, if these Hepburn gains keep up I think mid 300s would be quite reasonable by the end of the year. My last set of 285 6x2 yesterday was @7 when taking 2 minute rests.

>>42677382
the internet. I think all /plg/ told me was "literally any other program." HLM wasn't a total loss, learned how to SLDL and RDL and got to play with some different rep ranges. But I would have made faster progress on TM.

>>42677435
That's pretty smart
>>42677480
U have big arms though

>>42677514
>16"
>Big
??????????????????

>try squatting barefoot for lulz
>actually feels way more natural than with squat shoes
Why did i fell for this meme

>>42677525
Yes but you're not much taller than that loooool

>>42677506
Yeah possibly so. TM can be modified to be decent for bench and dead gains, I'm not on the TM hate train, but just random, not-really-periodized HLM I woulnd't recommend to anyone capable of lifting on a regular schedule.

>>42677538
5'9 is literally the perfect height tyvm

>>42676889
>What Are We Training Today
Rest day, upper volume day tomorrow

>What Are We Eating Today
Chicken nachos, lots of pasta, etc

>What Are We Listening To Today
https://www.youtube.com/watch?v=BZy1f0Tl7OM

>What Are We Feeling Today
Empty still, 2 months since we broke up. Maybe if I keep fucking enough sluts I'll start to feel better.

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>>42677621

>>42677621
WHEN WILL THEY LEARN?

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>>42677654
>>42677669
Jealous lanklets detected

>>42677549
>TM can be modified to be decent for bench and dead gains
How? Legitimately curious. Also please look >>42675716 here

>>42677690
Never ran cowboy but familiar with the layout, just do 5/3/1 or something instead of Cube. Or do Cube, whatever.

For deads I would say do some kind of volume deads (paused, deficits, straight sets) like 4x3-4. For bench, another set or two on VD, a variant for medium reps on RD, and a few heavy back off sets on ID.

>Tfw the residential tranny lover ships today

God speed Paulie

>>42677885
>comfy high paying air force job
>god speed Paulie

Quite frankly I am jealous

Been stuck on 230x4 on bench for the longest time. Is it time to deload? Or would pause work help?

>>42677885
>>42677901
Mil life isn't so bad, and AF in particular is pretty cush. If he gets some job training and a GI Bill out of the deal then good for him.

>>42677937
Are you just hammering AMRAPs? What's your programming and h/bw?

>>42677720
>Or do Cube, whatever.
Cube is not cowboy and 531 is not 3x week FB

>>42678042
Dude wut, the pamphlet put out by CWS is "dude do Cube on Wednesday lmao"

>>42677533
can anyone share some insighy on this or similiar exp

>>42678099
From the dropbox
>the deadlift will be trained once
per week, on Wednesdays after front squats,
following a Cube Method style rotation. Rotating
weekly between speed, reps and heavy work.
The deadlift, not all 3 lifts

>>42678200
Yeah nigger obviously cowboy is not cube, but it follows the DL programming. You could do that, you could just pull straight weight from the floor on 5/3/1, you could do whatever. I don't think it's really that well designed of a program except for squats and I don't think super low intensity programming is productive for bench like it can be for squats.

did you guys eat /owg/?

where the hell did all my spiteful little autists go?

>>42678253
>where the hell did all my spiteful little autists go?
Oh they're right here darling

>>42677984
I've just been doing 3x5 adding +2.5lbs each session till I got stuck then switched to c6w, but I injured something on my right thigh near my IT band. Ever since then I can't really "push" through the floor on any lift so 230x4 is how far I can go without any leg drive. I get paid in a couple days, so I'm gonna go get physio done and address it, but am wondering if pause work/deloading would help in the mean time

I'm 6'0, 175-180 lbs and have long arms. Pinkies touching the ring on the bar when I bench.

>>42678336
That's not a bad bench for your weight and experience level, but you could weight more for your height. Fix your knee, gain some weight, bench more. Paused benching is good, a wider grip would probably help, higher frequency and probably slightly higher intensity could help drive your bench up.

Anyone here tried something like GZCL UHF or have any good words about it?

Does frequency matter much if the volume is the same? So you just do more squat work in 2 sessions rather than splitting it into 4?

>>42678248
>you could just pull straight weight from the floor on 5/3/1
Oh that's a great idea actually. You didn't mean to do 531, you meant to do 531 only for Wednesday's deadlifts. And it's great because the deloads coincide too.
Your English is shit but your advice was pretty good. I'll try it, thanks.

squatting all knees out start to hurt my knees,

should I knees out to some point and than fuking what

>>42678490
Just do a vertical jump my guy

>>42678516

????

wdm

>>42678424
>Does frequency matter much if the volume is the same?
If the frequency in question is 2-4, it doesn't really matter as much as personal preference for frequency. Schoenfeld is publishing a blog post soon based on a recent study in which he found 2x was better than 3x, IIRC.
In the end, I'm pretty fucking certain the ideal frequency needs to be experimented with and is not necessarily constant throughout your training career, both in the perspective of months and years.

2-4 times per week is good and any differences between frequencies probably won't make or break your gains unless you've stalled or have technique problems. 2 requires a bit more ability to get lots of volume in per session, and 4 may seem overall more exhausting on a weekly basis. Experiment.

>>42678562
squat down like you're going to jump up, then jump up

>>42678584
Did you get that job in the end? I forgot to ask
And how is your lower back during bench?

>>42678610

>jumping up with 200kg on my back

FUCKING MAD MAN

>>42678692
Haven't got any of the jobs I've applied to tbH. On one hand it sucks, but I'm also glad considering I'm not yet done with the thesis. Would've sucked to have it as evening work.

The back pain subsided eventually, and I have no idea why. Can't remember anything specific that helped, so my best guess is temporary irritation of some sort.

>>42678490
nigga what

usually knees caving in causes knee pain

>>42678767
That does actually really suck and I genuinely feel for you, mystery man, in every way you can care for someone you don't know but have known so long.

You strike me as an intelligent person, so I don't think a thesis would be anything more for you than a mild inconvenience.

Anyway, best of luck for the future. Sorry I forgot to ask sooner, I don't post too much anymore.

Mister blue, you did it right
But soon comes mister night creepin' over
Now his hand is on your shoulder
Never mind I'll remember you this
I'll remember you this way

>implement rpe for tm for the first time
>feel actually weaker on ID than before
i guess my RPE judging isnt that accurate

welp im done with TM gonna do c6w now i really need some squat gains im so desperate

>>42678914
Enjoy, remember to eat and sleep

>>42678931
where would you fit a deadlift in my case im linearly increasing every session(once a week) and power cleaning also once a week

i guess ill just replace one of the deadlift after squat with PC's

>>42678931
Good luck with whatever you have going on currently and I hope you remain in good health

>>42678977
Give candytoe a try for deads, it's unlikely you'd be able to keep up with an LP for deads after those squats for the first two weeks, especially on week 2.

>>42678820
Thank you, Hans.
>Intelligent
I'm pretty average as far as I can tell. Could be I'm overestimating the average tho :^)
Mild inconvenience is a bit of an understatement, but the work is made worse because I hate doing a poor job. Apparently I'm quite the perfectionist, but in my mind this attitude towards work is entirely reasonable, and here I am.

No worries man. Best of luck to you too.

>>42671950
Can someone help plz?

>>42679050
How fast do you descend? Have you tried using a slow eccentric? Do you pause at the bottom or try to get a bounce?

>>42679017
what are you in grad school for

hey fat retard didnt you also squat better in flats

Didn't fat retard also say he was gonna take a break from this place over 378 days ago

>>42679077
A bit too compromising to tell tbH.

>>42679095
Only recently. Every attempt prior to the past couple weeks would have me valgusing, even with warm up weights.

>>42679138
would you squat highbar in flats if you were me

I have an @9 single prescribed for bench tonight. Should I Yolo and just max out

Will me dl go up if i just squat

>>42679204
If it feels good go for it

>>42679061
Slow and a pause

I've tried fast and with a bounce

It doesn't happy every workout but if it happens changing the tempo doesn't help

>>42679107
he also said he's gonna cut.

>>42679344
ditch ohp start doing hspu like me instead

hspu feels way better makes sense since the bar on ohp fucks with your alignment

>>42679344
Maybe you're letting your elbows get too far in front of the bar? No clue what to tell you bud :(

>>42679354
Currently cutting. It was put on hold after getting bursitis in my elbow.

>>42679360
Always excuses this is a thing with fat gdes. They hide their shitty lifts behind 40% bf always claiming they will cut, but then when they start losing all their strength they come up with excuse.

>start cutting
>really successful for first few months
>found it super easy
>get a little lazy and stop tracking calories, just go off guess work
>started basically bulking again
>every time I try and cut I find it super difficult to be bothered counting calories

Lads, can you help out with something programming related.
Got a thread up so I'll link it.

>>42677313

Love you.
N-n-no homo.

>>42679356
What is hspu?

I like ohp and have finally been making good gains

>>42679496
Too much for me to read

I DONT like Reding

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>>42679403
I didn't get any weaker when I first started cutting, I literally got bursitis my dude. Diagnosed by two different doctor. I'm also like 25% tops.

>>42679520
Handstand push up

>>42679526
Most of it is just the program bruh.

>>42679565
that a weird looking penor

>>42679565
Screw that. I'll just go back to db ohp for a while and see if it clears it up

>>42679520
>>42679356
Ditch ohp, ditch hspu, ditch the push press, the clean and jerks, the dumbbell presses, the dumbbell push presses, the lateral raises, the Chinese plate lateral raises and do one of the best lift for overhead pressing strength that exists:

The btn press

>>42679565
This is blue shoes level of fucked up. Reported. Enjoy your ban.

>>42679565
>25% tops
bobby.webm

>>42679565
Do this
https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/

I am so much leaner than you and this put me at 25%

>>42679626
I need to find a measuring tape, but using the measurements I got last time I measured (~2 months ago, haven't gained any weight since then), puts me at 24.6888%

>>42679688
I'm uninterested unless you use current measurements.
It is possible my results were skewed because I train forearms and neck.

It is also possible I am delusional about how fat I am, but I would rather believe you're in the wrong.

Plus it has a 3% inaccuracy, so I'm guessing %28 at least.

>>42679723
Vast majority of my fat is on my tits and hips my dude. Very little proportionally on my lower body. It's unlikely anyone in my dorm has measuring tape and I don't have any on me, so that's about the best I can do at the moment.

>>42679626
Cool. Muscular potential at 12% is 109kg.
Lifts are 330kg squat, 330kg deadlift, and 225kg bench.
Hard to believe I could get those stats natty. Or close to them.

>>42679603
No I dont want to rip my shoulders

>>42679740
Same though, 99% of my fat is on my chest and belly.

Really frustrating, my nips are a little puffy, but my chest is too solid to squeeze when intensely jacking off

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>Work up to a 10RM

>>42679773
Since incorporating btn press 3 things of note have occurred
>my delts have doubled in size
>my ohp went up 5kg, despite btn pressing less than 1pl8 this entire time
>my shoulder mobility has drastically improved

My shoulders no longer get sore either.

>>42679824
>10 sets of 5 at 60%
>Followed by 5 sets of 10 at 45%

I have a question

>>42680106
I might have an answer

>>42680096
That sounds easy.

I can easily do 10x10 @ 60%

>>42680167
I benched 100kg and now a little under 2 weeks later I can no longer bench 100kg.

why?

>>42680196
What is your programming like?

>>42680213
It's pretty good

>>42673056
https://youtu.be/MW0ZTvRCS1o

>>42680244
Here I am at 1 in the morning trying to pick up a chair and my mind has been blown

>>42680233
Any specifics?

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>>42680288

>>42680196
iktfb

>tfw bench peaked at 235 lb a few months ago, crashed down to 215 lb, now at 220 lb

>>42680196
>>42680320
stop going so heavy so often and actually train instead you dumb fucking idiots

>>42680335
>stop doing what you're doing and do this vague thing that I won't explain

Nice autism

>>42680343
its called volume my m'man

>>42680292
Idk my pt gave it to me

He's Italian and drives a Mercedes

>>42680363
so what you are saying is, I should stop doing lots of reps and occasionally testing my one rep max

>>42680382
you should stop testing your one rep max, if its as low as you said it is you shouldnt max for at least a year since its a waste of time

ye im a genius

>>42680397
But I do it to increase my ego and that is very important to me

>>42680405
gay

>>42680415
This doesn't effect me in the slightest.

I actually was so unaffected by your comment I felt the desire to voice how much this doesn't bother me.

Is chalk raw?

>>42680600
Yes, chalk, thumb straps, knee sleeves and wrist wraps are all raw.

Those darned elbow sleeves however!!!!!

>>42680600
It doesn't store elastic energy in a way that would help you complete the lift, so yes

>>42676277
How could my quads be the weak link if my squat is my best lift? Just wondering

>>42680640
That's a bad definition of raw tbqh, I do see where you are coming from because I remember when that trip talked about elastic potential energy and raw that once time, albeit barely.

But knee sleeves in fact do give out elastic energy, but are considered raw.

>>42680666
>But knee sleeves in fact do give out elastic energy, but are considered raw.
Not on the same level as knee wraps though.

>>42680698
Ofc however they do in fact give out elastic energy therefore do not fall under frs definition of raw

https://www.youtube.com/watch?v=JPLXghqms8Y

Frogboy what the fuck are you doing.

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>>42680723
I'm 99% sure I seen Thomas furgerson on isleys videos too

Who is he?

Weird captcha unrelated

>>42680666
>when that trip talked about elastic potential energy and raw that once time, albeit barely
That was Isley

>Knee sleeves
They're neoprene, and if you get super tight SBDs you might get 5-10 lbs added. They basically add nothing.

>>42674509

>pls don't say "b strong" thats never gonna happoen

Well, fake tits are always an option.

>>42680600
Ipf website:
>lifter must only use 10 grams of chalk per lift
>chalk must be approved by the designated chalk ref before meet
>use of un-sanctioned chalk will be penalized by disqualification
be careful anon

>>42680740
Weird how I remembered that

Anyway that's kinda my point, they do store elastic energy thus your definition doesn't work.

Raw is just a title given to the equipment deemed acceptable to use from federation to federation, it holds no real weight.

>>42680746
I'm beginning to like you raffy

>>42680663
Because since you are doing a low bar you're doing more work on your hamstrings and erectors instead of quads and glutes. This is why Cuckols has a front squat day.
This is also especially obvious if you have a wide stance with your low bar.

>>42680723

That is known as a Standing Inverted Barbell Knee Press Split Legged Floor Pull. Also known as a Whizzy-Dizzy-Do in England.

Lurk moar.

>>42680823
That is obviously a Jefferson deadlift lunge

>>42680768

>Because since you are doing a low bar you're doing more work on your hamstrings and erectors instead of quads and glutes.

This is nonsense. The quads are the only muscle extending the knee during a squat. If you are hitting depth, low bar will strengthen your quads just fine.

And exactly how do you think low bar squats, which deliberately include as much hip flexion and extension as possible, would not strengthen your glutes, the main extensor muscle of the hip, adequately?

>>42680852
But the hamstrings are a flexor therefore are used more dominantly in the low bar squat because these PL faggots bail most of their attempts

>>42680852
I don't Raffy. Can you please explain to my why I can squat 200kg below depth, but I don't have the glute activation to get a light sumo diddly off the ground?
I will say that the amount of quad activation depends on stance width. I get a pump in my quads if I do regular/narrow low bar, but if my feet get wider than my shoulders I feel all of it on the inside of my legs in the groin area.

>>42680901
Perhaps your issue isn't in your glutes and you're looking for a solution to a non existent problem.

The biggest factor in the deadlift is your arm length. If you have short arms then you shouldn't even delude yourself. It will always be your weakest lift unless you purposely neglect all your other lifts.

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>when you're the biggest guy around and everyone is looking at you

>>42680930
There will always be someone bigger than you

>>42680942
I don't know

I'm a big guy

>>42680946
I am bigger

>>42680951
Doubt it B R O

>>42680917
I'm 6' with a 6'3" wingspan, so my arms shouldn't be an issue.

>>42680958
You are small I am big

>>42680961
I doubt it bro

>>42680972
>I doubt it
You're right it's probably closer to 6'4" since I had to hold the tape with my left hand when my gf measured it.
Look I don't know why I'm such a gde piece of shit, but my arms are definitely not the deciding factor with the deadlift.
I conventional just slightly under my squat, but sumo is abysmal and just getting into sumo position hurts my right glute, and rolling it out has only lessened the pain.

>>42681018
Foam rolling is temporary relief, doesn't resolve anything.

I don't trust your measurements until you have them reviewed by a medical doctor.

Finally, pull sumo for amrap sets until you learn how to pull sumo.
Take 1plate and do it until your grip fails
Next session do 1.5plate
Next 2plate
Next 2.5plate

Do each session once a week until you reach 5 reps on your amrap, then run a real program.

>>42681050
How do I unfuck my glute?

>>42681083
find a partner to gently rub it

>>42681104
How is that different than foam rolling?

>>42681083
by lifting and stretching it out. by constantly rolling it you're temporarily stretching it out, going back to whatever the fuck you do that's causing it to be tight, tightening it and making it worn out so by the time you lift its not preforming on par with the other glute.

Foam rolling is so retarded. Just stretch!

>>42681083
I fucked up the wording

Rolling only temporarily stretches out a muscle and then it goes back to its old knotted shape.

Stretching the muscle through lifting or whatever is permanent given enough repetition.

New lad

>>42681178


>>42681178

>>42681083
Take the dick out of it

>>42680640
>Powerlifters logic
Makes about as much sense as pretending your cheating arches are in fact best for hypertrophy

I'm going to start the powerliftingtowin guy's program at the pnp3 stage. For anybody who has done this program, is there anything you recommend changing for either improving the big three or for general health?

>>42668637
desu the true love guy has it best. If he's not happy then he doesn't really love the girl, and got his wish ripped off.

>>42683084
I don't think anyone ever claims that

new thread where?