/plg/ - powerlifting general

>>42681178
ded meme

>>42681226
But this place is full of unoriginality so what does it matter
In the last thread someone asked how to fix buttwink.
Plg has been around for 5 years now. That question has come up probably weekly.

>>42681259
wew lad

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>>42681491

Last heavy bench before my meet 18 days out. Had to take the descent slow due to achey elbows, but they'll be fresh come meet day.

Actually surprised at the speed here with the slow mo descent. Any idea what I could hit?

https://youtu.be/aeliS1PHCwg

>>42681879
Like 350-365?

>>42681996
Thanks broski

>>42682133
It looked really good, hopefully your elbows will hold up on meet day. Best of luck my man

>>42682148
Me too! I get lots of rest until meet day, but regardless I'll qualify for nats.

I'll be sure to post how I'm doing when I compete!

>tfw taking an extra rest day because I don't feel like dealing with DOMS

how should I feel about myself

>>42682277
I don't think there's anything wrong with taking an extra rest day if you're fatigued, but the best way to get rid of DOMS is to stretch and move your muscles. You'd probably feel way better after 20-30 minutes of stretching and mobility.

I'm starting a cut. Having already accepted that I'll lose some amount of strength, how much worse would it be if I did intermittent fasting on rest days? Currently resting once every 3 days (lift, lift, rest, repeat).

Also on that note am I supposed to eat the same amount of calories on off days?

>>42682311
>IF
Probably not bad at all desu, personal preference whether you do it or not.

>Same kcal on off days
You can do it either way, I know Jesus got some good results by eating more on lifting days though, but it's up to you.

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 aesthetics, if possible?

Does a strong and explosive squat correlate with run speed? Thinking of trying my 60m today

>>42683747
nvm no need to spoonfeed me

bjsm.bmj.com/content/38/3/285

>>42683807
>>42683747
also >half squats

I'm assuming they did this just because not all the football players were able to do a full squat?

>thought I was 5'11.5

>just found out I'm 5'10.5

I might just end it

>>42683821
aint nuttin but a number xDDDD

t. 179cm

>>42683812
apparently half squats have more carryover to jumping and sprinting, something something strength is somewhat joint angle specific

it scienceing

>>42683828
I went and got my heart checked because I've had heart problems in the past

Doctor said that he couldn't believe it but my heart is 99.9% normal now

I can't even be happy because im a 5'10 MANLET

>>42683821
in /plg/ we dont care about manlets; we care about leverage-lets. pls measure your femur and if its >25% of your height you should kys

>>42684022
You just made me realise that my wing span leverage have severely changed!

>>42684031
see being a manlet is fucking lit. bet you wish you were a 5'9, 21% femur, 6'2 wingspan chad now dont you

>>42683812
You don't jump from parallel, no reason to squat to parallel when training specifically for jumping carryover.

>>42684066
I mean for the worse.
I had a 5'9 wing span and now I realise that I basically have average length arms

Also means my femurs are probably longer than i thought, making me even more average.

I hate being a Manlet sooooo much and I've only been a Manlet for an hour now

>>42684022
31% femurs reporting

it's like AIDS for your squat

>>42684099
how to measure femurs?

>>42684203
You have to get your doctor to do it, its very expensive. I paid £300 for mine.

>>42684203
1) Measure height
2a) get a box on which when you sit/squat, you are exactly at parallel
2b) sit on said box
2c) have someone measure your height now
3) femur length = height1 - height2

>>42684236
That's a convoluted method.

A far superior method is to sit in a chair and measure the top of your thigh to the end of your knee.

>>42684245
>Convoluted
It's literally one elementary school subtraction harder than yours, and it's way more accurate. It's easy to misjudge where the hip and knee joints exactly are or to overestimate length due to thigh curvature. Both are especially easy to fuck up if you are fat and/or stupid, while my method is fool proof

>>42684268
Your measurements have a larger inaccuracy due to the difficult of measuring one selves height when seated.

You need that machine, just using a tape measurer is insane inaccurate, and the machine doesn't work seated.

>>42684327
How did you accept being 5'9?

I just discovered I am 5'10 and my world is crumbling around me. I am being plunged into darkness.

There is nothing worse than being a man below 6'0
A trans black Jewish women won't face the same prejudices as a short man does

what is the best rep and set range for deadlifts?

>>42684367
7 sets of 4
>>42684354

>>42684279
My method
>Place book, ruler or other flat object of reasonable length on top of head
>Hang measuring tape from bottom of item until it reaches floor, make sure it's vertical and tight
>Record measurement
>Subtract from height
>Be accurate enough thus correct because I am a mechanical engineer MSc
Your method
>Umm the hip joint is about here
>Okay let's run the tape along the thigh, what is curvature
>The knee joint is about here
>Be approximately accurate, not too terrible but definitely less than I was
>Meanwhile, degree of difficulty is exactly the same because you already need a flat object to measure your standing height and your method also requires a parallel depth chair, so you literally traded a first grade difficulty subtraction for a 5-10% loss in accuracy
>Be purposefully dense just to pass the time between sets because shitposting is all you have

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>>42684396
My method is superior because you already know your height from a medical doctor.
Leg curvature doesn't effect it all because your femur is just as curved.

Finally, it is very obvious where the tape measurer begins and ends, you're telling the narrative from your own pea sized monkey brain and projecting your stupidity onto everyone else.

is 3x3 good for deadlifts?

>>42684417
yea ok

>>42684417
no I don't like that one

>>42684414
>I AM SILLY

>>42684435
thanks

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Why are you yapping about the femurs when it's clearly all about the arm length?

>>42684474
you may not like it

Anyone else have shit squat form with too little weight? Squatting with just the barbell up to 40kg my technique is shit. It's loose and all over the place and I have a clear buttwink
But ~50kg and beyond it improves drastically

>tfw want to run a gzcl template with more volume and days per week but they're all 4+ week cycles and you can still progress weekly so you have to do a no volume LP version instead

I wish I could do more for weekly progression it feels like nothing at the moment

I got some really bad pain in my lower back. I think its from sitting to much. Had to deload 20 kilo on my squat and still felt discomfort. Could also only deadlift 60kilo.

It feels like my hamstrings and glutes have said good night and are not firing properly from sitting to much so they are tight and inactive and i got a little bit of lordosis which i never have.

Am i right in thinking this is because of glutes and hams are tight and not firing properly? I never had any problems or pain doing squats, deadlifts, etc and it only came last week. My whole back is tight af from hips, lower back to lats and neck. It has to be from sitting. Doing ss in my 8 month i think

Thoughts? Advice?

>>42684693
Start stretching retard

>>42684693
Google DR Stuart McGill lower back stabilisation guide and do it for a few months

You'll be good

Don't listen to
>>42684710

It's pointless, temporary pain relief, assuming you have the mobility of an average male

>>42684716
the average male has shit mobility

>>42684716
Thanks sean

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down in battle like an hero ;n;

>>42684716
Thank you.

Its strange, i'd say my mobility has always been better then the average man, i always been like that. Its just lately my back is seriously fucking tight. I don't even know how or why that happened.

>>42684748
f

>>42684748
dont b sad. hes in hevan with his princesa now :)

>>42684664
The entire point of GZCL is to make your own program.

>>42684902
Yeah but wouldn't it kind of fuck up the LP part more easily if there's too much?

>>42684926
Well if you're progressing weekly you're not meant to add more volume.

Does a pdf of 531 forever exist anywhere on the internet?

does anyone know a high frequency squat program

>>42684941
Isn't it a case of minimum volume to progress vs more volume for more growth?

>>42685088
yes

>>42685103
In the case of linear progression, and even weekly peaking like TM, you accumulate fatigue fairly quickly as you increase weight, and eventually you probably won't be able to progress due to fatigue, which is why you deload; to attempt that PR which you failed slightly more fresh than before. For this reason it's not a fantastic idea to add more volume to a linear progression program when you're already progressing. That being said, if you're finding it easy to recover, maybe increasing volume will allow you to progress a bit faster, therefore allowing you to sustain linear progress for longer. It comes down to your call, really.

>>42684748
he died?

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>havent made progress on squat in 5 months
im gonna start c6w this friday but i dont think i can take it anymore longer lads i cant even squat 4 plates yet

i could dl 5 plates before i could even squat 3 just fuck my shit up why does squatting feel so unnatural i dont get it

>>42685246
This is me but literally all of my lifts except bench

>>42685246
Are you >>42684474?

>don't like passport picture
:c

>>42685256
my arms arent that long my hamstrings are just huge

my ape-index is something like 1.062

>>42685230
yes he joined the military and he was a casualty. jokes aside he was a big part of PLG and hell be remembered

First rich piana, now Paul.

Damn life is so fragile...

>>42685246
Are you me, still at 160kg squat since February. At least my bench went up by like 40kgs.

>>42685399
>Are you me, still at 160kg squat since February. At least my bench went up by like 40kgs.
are you kidding thats literally me

my bench e1rm is ~130kg now

>>42684748
Literally who

>>42685415
lmoa it's 135kg for me, are you also 5'6 74kg?

>>42685455
God damn, what's it like down there man?

Just said cheers nigga to the mail man, who was black, and I don't know why

Is my mail gonna start getting lost in the post now

>>42685473
I'll take things that didn't happen for 1000 alex.

>>42685496
It did happen though

What would I gain from lying about this in a POWERLIFTING thread???

>>42685461
pretty chill. Aiming at 2x bw bench at the end of this year.

>>42685455
no im actually 5'9

what are you doing for your squat now

>>42685501
idk, ask sean

>>42685501
It's hard to believe you're that autistic

>>42685520
> BW Multipliers
> Mattering
I bet you weigh like 70kg

>>42685523
Nothing specific I'm trying to fix it right now, after I've finally discovered what was causing my back pains. So I'm mostly keeping the weight at around 60-75% lots of paused and slow reps focusing on my technique.

>>42685545
He already posted his weight you dummy.

>>42685527
True

>>42685535
I'm a a white dude with dreadlocks
I'm sure he understands nigga

>>42674439
i read about fatigue management from the powerliftingtowin website.

he says there's two main ways to go about it:
- load drop.
first you work up to a set at a certain RPE (8, 9). Then remove the % of fatigue that you want to reach, from that weight. And keep lifting that weight until you reach the same RPE as first set.

- repeat.
you "find" a weight that can maintain a constant RPE. when that RPE becomes higher, then the difference of % from the RPE chart is the fatigue % reached.

In order to apply fatigue to VD in TM and try starting at a 6% fatigue, then repeats would seem to me more appropriate.
Am i on the right track?

In order to choose the starting weight for the repeat sets, as i am not yet confident with RPE, is it ok to check the RPE % chart and get a weight from there? Also the % has to be from the 1RM or from the ID 5RM?

Livia?

what's the best cardio for keeping your gainz?

HIIT?

If I go into basic as fat as possible will I catabolize my fat before muscle first?

I don't wanna lose years of gains from 3 months of cardio and sleep deprecation

>>42685600
>then repeats would seem to me more appropriate.
>Am i on the right track?
the issue is that you would need to start with a low weight that you might not be able to accurately measure the RPE of it

this is why a load drop is usually done based of a top set of rpe 8 or 9, those are more accurate

you can try though. I did repeats last week for VD myself and i was pretty fatigued on ID lmao grinded my usual 3rm for a single. Gonna do load drops next time

>>42685908
>I did repeats last week for VD myself and i was pretty fatigued on ID
how much fatigue% was that?

>>42685908
>a top set of rpe 8 or 9
what % should that be?
and should it be a % off an e1RM or off the prev week's ID 5rm?

L I V I A
I
V
I
A

>>42685968
it was supposed to be 7% but I am pretty sure I misjudged the initial set, which I thought was about rpe 6,5. Probally was much lower since I did repeats until rpe 9

>what % should that be?
the whole thing about autoregulation is that % based doesnt work because your real max fluctuates from day to day. Rpe 8 or 9 will be at a different weight everytime. You could just estimate in what range it could be and test it and see for yourself

>>42685658
you'll lose all your gains either way, fortunately myonuclear domain is a thing

just run an LP when you get out of basic

>>42686018
>did repeats until rpe 9
how many sets did that turn out?

>your real max fluctuates from day to day.
ok, in this case after you are done warming up with the empty bar, do you keep on doing sets of 5 until you reach desired RPE? when i ramp up weight during warmups i usually do 5 then 3 then 2 etc. before my first set of 5.

>>42686032
Is muscle memory real? After basic I have a lot of time to lift consistently, so that will be nice because I don't even have that right now!

How much strength can I expect to lose, how much can I expect to gain back within the year?

>>42686099
can't tell you how much strength you'll lose, my guess is you will be considerably stronger than when you started lifting but considerably weaker than you are now

>Your muscles are composed of muscle fibers. Each fiber is a single cell. These cells have multiple nuclei (not just one like most cells of your body). Each myonucleus (nucleus of a muscle fiber) can only support a specific amount of sarcoplasm (the stuff inside a muscle fiber) via coding for the necessary proteins etc. To make a muscle bigger, satellite cells (cells floating around your muscle fibers) donate their nucleus to the muscle fiber. That extra nucleus can support a bit of extra sarcoplasm. Congratulations, your muscle just grew.

>When you gain muscle mass, you are gaining myonuclei for your muscle fibers to support the extra sarcoplasm in each fiber. When you restrict calories and lose muscle, the amount of myonuclei basically remains constant (unless you’re essentially under famine conditions). You can catabolize fibers themselves if you literally starve yourself, but otherwise you don’t really lose myonuclei.

from https://www.strongerbyscience.com/a-bit-of-everything/

also your motor patterns for the lifts will probably come back very quickly

>>42686123
Glad I asked, that was a very informative response, thank you!

>>42686049
i did 6 sets, but dont think you need to do that amount, you might reach your fatigue after 1 set

well logically you would start doing sets of 5 near heavy weights, since your rpe 8 for 5 reps could be anywhere of your estimated 75-85% of 1rm depending on the day

Does doing a lot of glute work and accessory help your squat much? Has anyone tried it?

>>42686143
I find increasing my deadlift volume helps my glute strength tremendously and I am sure helps my squat in the way you describe.

>>42686143
if your glutes are a weakpoint, why wouldn't it?

you guys think taking 5/3/1 (latest edition) and replacing OHP with close grip bench would turn it into a semi decent routine for bench?

Sumo deadlifts are so based

I literally LAUGH at conventional fags pulling back snap weak ass deadlifts HA!

>>42686198
this

>>42686175

I opted to replace it with spoto presses instead, and use CGBP for volume on the spoto day and Slingshot work on the comp bench day. It's working moderately well for me, but I still have a poverty bench, just less of one.

>>42686143
>>42686154
>>42686158
How do you guys know if your glutes are the weak point. I know that if it's quads you're gonna lean forward.

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Deadlifted 180kg x8 today

>>42681178
Laddos, question about Nuckols squat routine
It says to work up to a 10rm first day of first week, 8rm second week etc
1) how do I do that?
1a) do sets of 10 adding a few kg every set until (near) failure?
1b) set a light 10rm first month and add 2.5kg every month?
1c) follow a strict % of my tested 1rm?
1d) something else?
2) I don't know how my body would respond to a 10rm, but I remember from TM that after a 5rm I wanted to kms. Maybe I can do 3 singles after a true 5rm set, definitely not 3x3. Am I a bitch or should I do a slightly light 5rm? (Or 10rm/whatever, depending on which week)

>>42686254
>42686254

DELETE THAT

>>42686248

>pls be girl or sub jr

>>42686263
I made poutine and it was absolutely awful

>>42686248
pls be in stone

>>42686253

Is it a 10rm based on a training max, or on your true 1rm?

>>42686248
Please be after 2 previous sets of 10

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>lift for fun for a few years
>lifts are reaching good casual levels
>do a real thinker and decide I like powerlifting, and should try it
>train more
>lifts are reaching an ok level for a non competitive powerlifter
>consider joining a club to compete
>search around
>not a lot of local options
>make my mind up about a club
>decide to join once my lifts improve a bit more so I have some confidence
>learn that the club has several world record holders
>become discouraged because I realize this a serious elite club and im just some faggot who likes lifting big numbers and wanted to explore that area of fitness

>>42686275

u didn't make poutine you little shit. Bet you didn't even get the right kinda cheese

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>>42686248
>mfw I lift less than that
>mfw people are bullying someone for being weak while being stronger than me
>mfw a failure

>>42686315

m8 that is the best possible club to join. I am fucking jelly

>>42686330
I bought some tesco skinny chips, cut a wet mozzarella ball into chunks and made gravy using gravy granules and hot water, put it together and it was the worst thing I ever tasted.

Never again.

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>>42681178

>>42686355

you fucking monster, i don't know what the fuck you just made, but you fucked up on a level that made the Elric brothers look successful

>>42686376
wew

>>42686333
lol same
I'm small as fuck even though I'm gaining weight and don't want to do TM, C6W but I need something for weekly progression where I can add a lot of upper body volume.

>>42686333

nice trips tho

it's ok lad, u didn't brag about moving weak ass weight, which is why we won't make fun of you

lad

I, I NEED YOU TO FIX MY BROKEN HEART
I NEED YOU TO FIX THE DAMAGE THAT YOUVE CAUSED
I KEEP ON GOING THROUGH THE NIGHT
WAITING FOR YOU, JUST TO HOLD ME TIGHT
BABY I, I NEED YOU TO FIX MY BROKEN HEART

>>42686577
>>42686482
>>42686386
These are my favourite type of plg posts

>>42686601
glad to be of service

>>42686279
That's the question, the spreadsheet literally says "work up to a 10rm and then do 3x7-8 at the same weight"

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carbs+lean protons before and after workout
protons+fat before bed and in the evening

is this, including a decent deficit, the best diet for losing weight and still having good results in the gym?

>>42686662
carbs before bed are actually better for weight loss.

>>42686662
Protons after waking up, not before workout, yes after workout and before bed
Simple carbs before workout, complex carbs with lots of fiber and healthy fats the rest of the day
Godspeed

>>42686717
>>42686792

Thanks.

Does anyone have any experience with faster weight loss, as in more than the 1 lbs/week that the sticky suggests?

>>42686868
I tried a bit over 1kg/week. It wasn't that bad for a month, but I doubt I could handle it for longer.

AND I AIN'T RELIGIOUS BUT I LOOK INTO THE SKY AND I PRAY TO ANYONE HOLY
I BEEN DRINKIN' WAY TOO MUCH AND MAN I GO THE BLUES 'CAUSE MAN, MY BABY DON'T HOLD ME

>>42686662
i think the best 'diet' in your case might be just doing IF and breaking fast right before gym

you can only reduce calories for so long. And ive seen people maintain their strength pretty well while fasting

>>42686868
1lb/week is a stupid blanket recommendation

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

tl;dr take your bodyfat %, divide it by 20 - this is a conservative estimate for the percentage of your bodyweight you can lose per week without unnecessary risk of muscle loss, set your deficit accordingly and keep protein high

>>42686868
I've done 2 lbs a week a couple times. Was pretty successful most of the time, only failure was when I got elbow bursitis from ohp. It's miserable if you do a bunch of high rep sets/amraps, but it's not so bad if you do something with a bunch of sub max work/doubles and triples.

Morgz diss track on his mum in 1 hour lads

Its sick its piss its pissening

>>42686938

According that I could lose up to 1.7 kg a week right now, but I think I'll settle for 1 kg, as it is what I think I can maintain for a longer time.

>>42686926

Never been on an IF, what kind of food do you usually eat in the "window"? Is it hard to fit in the entire days worth of calories?

>>42686990

Been on a diet and the nsuns program now, and the sumo/front squat volume almost kills me, but it's not that bad otherwise.

>>42687030
>Never been on an IF, what kind of food do you usually eat in the "window"? Is it hard to fit in the entire days worth of calories?
depends on the window but you can eat way more when you break the fast

if I go into a calorie deficit i feel like shit all day and get cravings, if I fast energy actually goes up and dont feel hungry at all. Plus you eat way more when you break the fast so it doesnt feel like youre starving yourself

try it my man

>>42687030
jesus, how high is your bodyfat %?

and yeah i'd opt for 1kg a week if it's a longer term cut

>>42686990
yeah AMRAP shit is fucking miserable on a calorie deficit, sheiko style or nuckols style routines work well

anecdotally i find my bench doesn't give a fuck about a ~1000 calorie deficit, my squat commits sudoku even on a 10 calorie deficit, and my deadlift is a wildcard due to fatigue but generally doesn't go down either

>>42687076

At least 28%.

Tried one of those bf% scales, not on fasted stomach sadly, but it put me around those numbers.

>>42687066

Thanks for the tip, I'll give it a go after I get a good hold on my normal diet.

Will incline bench have any carry over to my normal bench?

>>42682277
Take a brisk 30-40 min walk and see how you feel

>>42686403

post your squat now Poutine, so we will laugh about you being sub junior

>>42687273
In my experience, no. Doesn't mean you shouldn't do it, if it benefits you.

My bench is greatly effected by
>chin ups
>close grip bench
>push ups

But that's just me

>>42686659
>>42686253
Bump

>>42687378
post your bench yakob, so we can laugh at you being sub male :)

>>42687378
It really took u an hour to come up with that response

>>42687412

130kg \o/

>>42687419
I said bench not your bw :^)

>>42687412

and 82.5kg ohp

so deal with that lmao sub 70kg ohp

>do really close grip chins for the first time
>feels way more natural and gave me a great bi and chest pump
wew lads why didnt I do these before

>>42687431
>ohp 63% of bench
why did you pretend that your ohp was good again

>>42687433
because you're retarded

>>42687445

beacuse its way better than yours

>>42687466
Wtf happened? You were benching sub 2pl8 last time I saw your videos???

What did u doo

>>42687486
he started ohping very often

>>42684203
>>42684236
>>42684245
Feel for your greater trochanter, measure down to the flexion point of your knee. There shouldn't actually be a huge amount of variance within the human population.

>>42687486

actual coaching not meming from plg and listening to ppl like Esme

literally was told to everything I was told on discord when I was first time there diffrently

>>42687497
When I went OHP only I literally crashed and burned within the same week. The muscles r too small

>>42687517
>work in gym
>I'm natty guys hehe

>>42687486
>>42687497

and actually this is true

I ohp for strenght 2x a week
cgbp in 6-9 range 2x a week
wide grip bench only 1x a week

and tons of rows beacuse my weaknes on bench wasnt really my pushing power, it was my pulling and shitty back. I had problems keeping scapula retracted so it was getting loose very easy

>>42687540
yeah but you bench with your delts so ohp would be very effective for you

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>>42687529

Im bearly 100kg and 14% bf

inb4 thats not natty

pic rel is how 100kg on roids looks like

>>42687517
>actual coaching
>lmoa just close grip bench like 3 times a week
That's all you need to reach about 160kgs

>>42687548
I am fucking choking dude

AHAHAHAHAHAHAHAHAHAHAHAHAHAHAHHAAH

WHAT

>>42687548
Holy fuck sometimes I'm happy I'm 5'6. I look so much better while lifting similar weights.

>>42687548
why r u so small

you look like you need to start incorporating some bb work

>>42687563

thats only beacuse you didnt see my legs

>>42687574

beacuse I need to be like 110kg to look big on photos where there is only me

but when standing to other ppl i dwarf the fuck out of them and its also size wise beacuse im legit fridge

>>42687579
You posted them here like 10 times already. Nothing that impressive.

>>42687579
Flez ur biceps pls

>>42687593
looking at that head to shoulder width ratio youre not a fridge m8. Youre obviously tall though

being tall=being big

you prob need to be like 115kg add 10kg of lean mass to look big

>>42684531
Blast out more reps on your warmups and don't add weight to the bar unless the reps felt clean and consistent. If you're doing 225 for 8-9 as a warmup and they mostly felt like shit, repeat the set before you jump to 275, for instance.

>>42687611

atm I just focus on adding mass and bringing my upper back as its legit my worst part strenght wise and it looks ridicilous compared to how big my flexors are

>>42687634
you look like you need to do a fuckload of weighted chins, just that exercise would bring up a lot of weak areas

>>42687653

yea I have this and rows, this is my main focus till 2018 and It should even things out a bit more

>>42687548

dude core lmao

>>42687700

c-core is most important r-riight?

>>42686198
Me too

>>42686175
Just do another bench day, like 5x4/3/2 with the week's weight. Closegrip is good though, you can definitely keep it for an accessory.

>>42687631
225 is work weight for me lel.
As I said, around 50kg=110lbs feel fine. I start with empty bar and then to 135lbs after two sets. Bar only feels ass and less than 50 usually feels ass too.

>>42687741

Only if you can deal with looking like a walking square.

>>42687826
I wish I could look like that. I have this gay ass V shape and everyone thinks I'm cocky and trying to flex all the time.

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>>42687548
>posting the shopped version

>>42686253
I did 1a. Smaller increases the closer I got to my 10RM. Try making it 2-3 working sets before the 10RM, i.e. 2-3 sets of RPE 6-9 with a little bit more weight each set, if that makes sense.

10RMs will suck and won't stop sucking, but keep at it and you'll get better at it. 3 singles after a 5RM is no volume, so stick with 3x3. The key here is to not overshoot.

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>>42687951
>>42687548
Stop posting shopped pics

Here's the real one

>>42687548
>>42687951
>>42687962
Why do you have pics of my bf?

What's plg opinion on 5/3/1?

My deadlift is trash
I also never felt my hamstring or glutes while doing them, is this a problem?
Will doing deficit deadlifts save me?
I don't currently have a video of me pulling

>>42688176
I have the most trash deadlift proportions and there was only two things that really brought up my deadlift.

Very high volume (literally sets of 10 with a challenging weight) or deadlift variations such as Jefferson deadlifts.
No joke, I did Jeffersons for a short while and my conventional went up 20 something kilo, which is nice because Jeffersons were easier to do.

>>42688195

Dino? Is that you Dino?

>>42688221
Who

>>42688265

ohh so thats you

how military goin

>>42688296
November I go

https://www.youtube.com/watch?v=Mvfa91Vv7Tw

all these underage qts. How are they all so strong?

>>42688154
It's a decent approach to getting overall bigger and stronger. Not suited for peaking. You should pick a template with 2x/week frequency for the big three (one of these two sessions can be a variant of your competition technique). Experiment with the intensity, reps, and exercises for your BBB sets and incorporating First Set Last and Joker sets.

>>42688462
I did those medium-wide hammer grip seated rows and strongly disliked them.

In addition, they collided with my knees a lot because the cable is low down instead of elevated.

>>42688176
Same, deficit, good mornings and high volume did the trick for me.

>>42688505
What did deficit help you with specifically?

For sure though high volume is the answer. I was lazy and never went above doing a bunch of singles and wondering why I was spinning my wheels in the mud for so long.

>>42688483
Welp, now you know.

>>42688532
I disliked them so much I felt the need to vent to you.

Why do you like these? Explain yourself.

>>42688521
You use your glutes and hammies more doing deficit than in normal deads.
Helps you get a better feeling for dat starting position.

>>42688550
They're literally fine. I think you just dislike them, along with every other row, because you go into trying new variations with a shitty attitude.

>Changed up programs for a cut, now doing deep high bar squats and cardio more often
>Developed lower back discomfort when waking up

Is it the squats or the running?

>>42688550
Feels like I can get my shoulders more back and down. Overhand of any kind gets my shoulders back and up or back and hunched. Neutral grip feels stronger than any grip. I won't deny that I'm weird if I'm the only one like this.

don't shoot

>>42688617
If you've never done deep high bar squats I'm almost certain it's squats.

>>42688352
>All the female students lighter than me are squatting more than me

Wew lad I need to apply myself

>>42688352
>Girl in the lead is squatting high bar

Rippetoe?

>>42688635
Nah those are really comfy, he just wants to be a special snowflake that hates rows

>>42688606
>>42688635
>>42688702
Bit of a projection there fat lad.

I find rows discomforting, and these ones in particular were very discomforting.

>>42688737
How am I projecting if I enjoy rows?

>>42688752
You're projecting your need to be a special snowflake
>see your tripcode for example

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Can we stop neglecting the fact Yakob is a bigoted racist?

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>>42688777

>>42688759
>Making it easy for people to filter me if they think I'm stupid or dislike me
>Special snowflake
Ok

>>42688702

Rows are shit. Any row that isn't a barbell row is turbo shit.

>>42688835

the only mystery is how he didn't snap his shit up with that diddly form

>>42688837
Just embarrassing.

>>42688861

https://youtu.be/hEJ6HZX6pTY?t=11

http://www.dailymail.co.uk/news/article-3442481/Next-time-ll-hit-baseball-bat-Former-World-s-Strongest-Man-vows-rough-justice-human-garbage-migrants-fined-40-000-refugees-hiding-Britain-bound-lorry.html

>>42688847
haha ok raffy

>>42688847
Haha okay Rippetoe

>>42688847
actually barbell rows are the worst if youre powerlifting the last thing you need is additional stress on your spine

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>>42689057

LMAO YEA BEACUSE EXERCISES DONT GET YOU STRONGER THEY GOT YOUR WEAKER AND YOUR SPINE GETS FUCKED

>>42689074
Doesnt matter its still additional stress on your spine. Your spine copes by getting steonger yes but then you load the bar more so in net terms of stress it doesnt matter

youre alteady putting stupid amount of stress on your spine already you easily could do any other row gotta preserve health long term

>>42689099

let me guess

t. never squatted above 5 plates and rowed above 2 plates

The only thing rows train that other lifts miss are rear delts and rhomboids.

Neutral close grip seated rows hit these rather nicely and are incredibly comfortable and quick.

And it doesn't take long to row the entire stack so you look really strong at your gym.

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>>42689120

>stack
>not free weight
>strong

>>42689136
Hey, I did say "look strong"

Currently doing Rip's Texas method. But I feel like I don't have any room in my program for assistance to help address certain weaknesses. Rippy's program has power cleans and power snatches. I'm big enough of a boy to make the call to ditch these in favor of assistance, right?

>>42687394
> Chin ups
Fake news

>>42689271

chin ups work chest, help with pulling shoulder blades together hard on bench so you get loose


show 1 good bench presser who isnt rom cheater without huge back

>>42689271
Its well documented a larger back lessens your bench stroke.

And I imagine large biceps help a little in stabilisation

>>42689284
chin ups are fucking the best. I've added to my arms size to my bench press and my back is juicy as fuck. If you're a powerlifter and are not doing chin ups you're retarded and weak.

https://www.youtube.com/watch?v=tA_g1tEYKiM why is this allowed at the gym? I'm literally fully torched right now. I wouldn't have been able to hide it if i was working out there

>>42689271
big back and arms increase leverages on the bench unless you max grip hence why alll max gripping losers are dyels basicly

>>42689337
Her name is literally B(oyp)ucci

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How much can you all ONE HANDED DEADLIFT THO?

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what to do when you want to lift but should be recovering

>>42689313

are you talkin american chin-ups aka pronated grip or actual chin-ups aka suspinated grip

>>42689406
Literally no one calls vertical pulls with a pronated grip chin ups, especially not Americans.

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>>42689426

Jim Wendler does...

>>42689406
>pronated grip
Those are called pull ups.

>>42689472

That's a real authority on the matter there.

>>42689426
I fucking hate it, but for some reason in sweden pullups are referred to as "chins". Chinups are called underhanded chins. I hope it's just my region cause I do not agree and never have used the convention.

>>42689479

so why you chinup rather pullup? want more biceps activation vs more back?

>>42689502

Lmao, like just do more reps or add more weight. You still use your back just as much, you just use your biceps more.

>>42689502
Because they're objectively superior. And I'm stronger at them so I bet I use more back doing chin ups with 40kg than pull ups with just bw.

>>42689520

wtf you got that diffrence between pullups and chinups? the fug

>>42689472
>Taking anything le iron lyfe mememan takes seriously

>>42689492
That's actually retarded

>>42689528
bis for the guys. Also I never do pull ups.

>>42681178

https://www.instagram.com/p/BYZInlJFBWz/

>completely rebuilt my technique

W E W
E
W

>>42689566
xdddd she paid someone to squat 60kg like this at what looks like 80+kg bw. lmoaa

>>42689566
>https://www.instagram.com/p/BYZInlJFBWz/

can somebody please tell her to lowbar and hip hinge before going down so bar is over midfoot all the time

barbell is to much foward, does she not know about bar on the midfoot thing?

>>42689604

Andrea Davis Powerlifter. Tattooed. Pierced. Big nerd.


SHES A STRONG WOMAN YOU KNWO XD CLEARLY SHE PAID A FEMALE COACH

>>42689606
dude she has a coach I doubt some internet warrior knows more than pro coach xdddddd

>>42689566

nice and stable

>>42689619
The coach is male and mentioned in the post. His form is nothing like hers so I have no idea how the fuck she managed to create that abomination.

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https://www.instagram.com/p/BYBRDrPFhfx/?taken-by=barbellsandbadassery

>that sticker on the left
>PLAYFUL&STRONG

>>42689566
shiggy diggy etc
How the fuck does anyone, especially someone that coaches other people, come to the conclusion that any of those squats are ok.

>>42689551
Says* not takes REEEE

>>42689566

This is still less pathetic than your average curlbro.

Not by much, but it's there.

Look her training she uses RPE other than 9 on beginner level and clearly started with advanced training routine - there is banded bench pressing, pin squats, pause squats and all other stuff.

her powerlifting coach is like typical PT, jumped her on some 8 week to get 2.5kg pr at beginner level cycle and cashes her out regular

or nwm take back cash out things

here is her coach

https://www.instagram.com/cat_lifts/

>>42688917
>Pudzianowski, who once served 19 months in jail for assaulting a local mafia boss,
kek
>>42689492
A lot of Norwegians do this, too. Absolutely disgusting.

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>>42689711

Story was actually that Pudzian was hired bouncer and this mafia boss started to beat some kid and yell at him, kid felt and boss standed on him. Pudzian said he couldnt look at this no more and KO'ed mafia boss ass instead

https://www.youtube.com/watch?v=Mvfa91Vv7Tw

powerlolis deadlifting

>>42689401
pump da guns

>>42689749

>60 kg junior grill has stronger diddly than you

only hurts a bit

>>42689740
That's great. Despite the dailymail's perspective on the case, he seemed like a guy who pushes shitheads' shit in.

>>42689566
Ohhh, oh God...

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What are the odds he's natty

>>42689566
jesus christ is this satire

>>42689823

I love how dynamic his squats look

>>42689823
>>42689848
who

>>42689859
Guy who just totaled like 20kg under Brett Gibbs WR total. .5kg under haacks squat

>>42689859
russwole oreo

>>42689782
these girls are super strong for their weight and frame, it kinda motivates me to lift harder

>>42689859

https://www.instagram.com/p/BX9ARhGABqF/?taken-by=russwole

https://www.instagram.com/p/BXTd5OzgsyS/?taken-by=russwole

https://www.instagram.com/p/BWqHi1JAAcY/?taken-by=russwole

https://www.instagram.com/p/BX_T2yUgGQw/?taken-by=russwole

sweet squat, conv dl, isnt rom cheater on bench

im rooting for this guy

>>42689749
>they're all pulling sumo no matter what even when they're not built for it

I'm actually physically disgusted by this

>>42689749
is that rippletoad commentating?

>>42689935
women are literally built for sumo due them all having long legs short torso and short arms

maybe not hipstructure wise tho

>>42689923
But

>highly unlikely he's natural

>>42689923
how tall is this guy and speculate his non dehydrated weight

>>42689950

comparing him to Froggo I could believe hes natty

>>42689923
I love how USA have just been pumping out juniors with crazy totals even for the open class in the last years. Nothing suspicious going on at all in USAPL.

>>42690050

desu I would say popularity, access to best gyms, knowing whats up etc

most newbies here who wants to start powerlifting do super crazy shit and hinder theirs progress

most newbies routine in poland looks like

squat (already 8 week cycle for squat, low volume)
shit ton of assitance (like 4-5 exercises)

access in USA for everything is easier, so they got more good players

How far apart should your wide grip bench be to your close grip bench?

Let's say you bench 100kg with a wide grip (not a jap grip or anything like that, but just a wide grip)

How much would your close grip be relatively?

>>42689991
You mean the trip here?

>>42689959
I think he's like 5'8 and 190-195

>>42690254
Not only did you save a naked picture of a 17 year old kid but you also shared it online

Well well well

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>>42690266

in Poland I can from age 15

New thread
>>42690449
>>42690449

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Wasn't there an /owg/ thread for Olympic Weightlifting General? Since it doesn't seem to exist, I'll ask you:

I've read the SS book but some dude bros on /fit/ convinced me that volume is good and I should start with 5x5 instead of 3x5.

But Power Cleans are 5x3 instead. Should I do 5x5 of these to begin with, and then switch to 5x3 after 3 deloads?

>>42690186
If fresh, your theoretical max should be about in the middle of bench and OHP, so 85%ish
In actuality, you should never CGBP fresh. If you are fresh, do normal competition bench, fatigue yourself, and leave CGBP for long and light pump sets

>>42687394
I do pull ups instead of chin ups?

should i do chin ups instead, and why?

>>42690537
Chinups train biceps more, so you can use more weight/reps and it's easier to progress on
It also works lats through a longer ROM, and it very slightly works the chest on the bottom half of the exercise

Pullups only work the lower traps slightly more, and you should be doing rows for them anyway

Tldr: if calisthenics, bouldering or army, do pullups. Else, chinups.

>>42690537
Why not switch it up every now and then?

>>42681178
Got my first ever meet in 11 days, and I've been running Candito's 6 week intermediate programme.

I'm on week 5 now, and I'm starting to panic. Before I began my lifts were 140/80/175 @ 64. Yesterday was supposed to be squatting 137.5kg 1-4reps, and I failed on the first rep twice, despite wearing a belt (which I didn't wear when I set the 140kg PR before I started the programme).

I have bench tomorrow, 77.5kg 1-4 reps, and I'm not feeling confident about it at all. I'd set myself 410kg as a target for my total, but at the moment I'm not convinced I'll even break 400kg.

Any advice? I want to try squatting heavy again before the comp, but I don't want to fuck up my recovery by going heavy and not leaving myself enough time before the day.

Also related, what do you guys recommend doing in the deload week before competition day? I was thinking light work and some moderate bench volume, the first couple of days, then just having 4 days of complete rest?

>>42681879
are those things just above your elbows legal in raw?