/plg/ powerlifting general

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>>42746109
First for sumo should be banned

>>42744889
I realised I'd be rubbish before I started. I'm having fun.

>>42744931
Yeah. Wasn't me.

>>42745070
Low tier bait

Reposting because new thread:

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42746151

If you hate sumo that much, switch to strongman.

>>42745213
>>42745796

>5 honest years of training can easily wind up sub 300 if you for the first fuck around, second run SS half assed, third start understanding diet, fourth have an injury, fifth year get your shit together and actually make some gains.

>I just wasn't healthy.

Truth. I had low test, a bunch of fat (still do, but it's less bad lel), several injuries both in and out of the gym, diet problems, and a bunch of challenges related to being sedentary for the previous two decades (mobility, imbalances, general weakness, etc.).

I would say I've had decent progress, because I've gone from such a complete clusterfuck to mostly functional and able to make gains, even though the numbers aren't high (just shy of a five plate deadlift after a little less than four years).

I don't know if it's as bad in other countries, but here in the US, we really need to get our shit together when it comes to teaching kids how to take care of their health. Parents are obviously not doing on the necessary scale.

>>42746151
>Feet turn in during the rep
RIP knees

Is german volume training effective in getting big and strong

>>42746176
>How long are your arms dude?
not that long my ape index is about 1.062

is it normal that i stalled on the squat that early when you compare it to my other lifts or have i just not bee ntrying hard enough

I almost failed the last rep on the second to last set of w3 d1 cuckols bench.
On the last set i tried really hard and scream each rep and it went by like a breeze.
Trying harder is not a meme ^_^

what is your ape index guys

http://www.ape-index.com/

if below 1 bench god
if near 1 total god
if above 1 deadlift god

>>42746249
You could just have horrendously weak quads and/or be built to pull. I couldn't LP past 275 3x5 squat but I had no problems with going up to 250 3x5 bench and 365x5 deadlift, and I feel that my quads are my biggest weak point despite pulling sumo.

Talk me out of german volume training

Fuck that, that was the last chance and now I'm sure I'm giving up squats forever. It's impossible for me to squat without feeling paralyzing pain. It was nice lifting with you lads but now I'll move on to being an average bench bro in gym.

>>42746275
>1.043
>Decent at both bench and deadlift
?????

>>42746325
Just do push/pull

>>42746249
How would you rate your technique with the squat compared to the other lifts? I stalled on every lift until I felt like I levelled up my technique on each.

>>42746350
my deadlift is probally 10/10, bench 9/10 and squat maybe 5/10

>>42746306
Who are you

>>42746342
>Just do push/pull
Yeah I'm gonna but that's basically average gym bro like I said. Which makes me depressed as fuck.

>>42746275
I got 1.029 but deadlifrs r my worst lift ...

>>42746275

I'm an exact square. We did this in high school, too, and I was a square then. 6ft in both measurements.

>>42746275
I got 0.976 but bench is my worst

>>42746400
>>42746437
you guys are GDE's

>>42746429
you have the perfect build, now hope that youre muscle genetics arent shit

>>42746175
I think your strong george! :)

>>42746280
Cute!

>>42746214
>>42746306
Mom?

>>42746444
But I'm still trying my best without complaining or making excuses

Am I the actual GDE, and not the whiny guy from last thread

>>42746501
Im just teasing bro could be a million different reasons why your lift isnt proportionate to your arm length

You only care about two lifts, squat and bench. How do you train in this case?

>>42746550
Probably something with 3-4x frequency per lift, a good amount of upper body and quad accessories, with some core work thrown in there.

Should I be doing all my working sets paused

>>42746666
i tried that on the squat but after i while i forgot how to use the stretch reflex

if i would do it again i probally just do the first rep or like a whole seperate day

>>42746666
On bench? Personal preference. Can either do all TNG, pause the first rep and TNG the rest, or pause all reps.

What is it that Isley needs to learn?

First day on C6W. Early intermediate at best but weekly programs are boring and Candito is bae. Anything I should know?

>>42746807
Brace yourself, first day is hard and week two is hard but fun. Very enjoyable program for lower body. You might need to run different upper programming if you don't make bench gains this cycle.

>>42746784
How to become a normie

>>42746807
80% for 10 reps followed by 10x3 with 60s pause.
Good luck I still get flashbacks to that day.

>>42746550
>Monday
Squat 5x5
Bench 5x5
Rows 5x5
>Wednesday
Front squat 3x5
Incline bench 3x5
Chinups 3x5
>Friday
Squat 1x5
Bench 1x5
Deadlift 1x5
Curls, lat raises, calf raises, leg raises circuit for 7 minutes no rest

There, 67% of your fatigue due to training is squat and bench, 20% is upper back work which is necessary unless you want to get injured, which would mean you have to stop benching and squatting, 10% is 40% of your powerlifting total and 3% is beach muscles
Everything you need, nothing you don't

>>42746899
haha okay raffy

Physically shaking in excitement for this

https://www.youtube.com/watch?v=N4abutGjK68

>>42747036
west side is shit

>>42747107

Behave

>>42747036
hahahahaha oh GOD

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>>42747036
Can't wait.

"We're fucking thoroughbread horses man. If we break our legs take us out back and fucking shoot us".

Who even is that

>>42747036

>All this toxic masculinity

>>42747036

Isley at 1:42

Lads I've tweaked my back about 8-9 months ago. Now I have managed to work and strengthen myself back(I was unable to squat the bar for a month post injury now I can do 160kg 3x5 pain free) however I still get discomfort if I drive long distances or play vidya for 2+ hours.

Any stretches or exercises for guys that potentially slipped a disc?

>>42747395
i was in the same boat and what helped th emost was staying active and avoiding sitting

>>42747419
this, and when you sit be sure to maintain good posture. if you sink into a hunch you'll get up and do grandpa shit for like 20 minutes trying to straighten your back again.

has anyone gotten a full recovery from a bulging or herniated disc before? Im wondering if its possible cause some "doctors" are saying it isnt

>>42747650
Full recovery is definitely possible, it just takes a long ass time. I had a bulging disc and it basically doesn't cause me any problems anymore. It was very minor as far as bulging discs go though.

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>>42747650
>has anyone gotten a full recovery from a bulging or herniated disc before?

Layne Norton.

>>42747689
Why did he reinjure himself like 3 times then

>>42747750

>get injured beacuse of form
>doesnt change it one bit

i think thats maybe a reason behind this

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>>42746275
1.056 and my deadlift still sucks
REEEEEEEEEEEEEEEEE

>>42747689
>so much forward lean his chest is the same level as his knees
shearingforces.jpg

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have some test boost lads

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>>42747919
Eh, looks pretty good nowadays.

https://www.instagram.com/p/BXfjZ8oFwcx/?taken-by=biolayne

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>>42748038
ps. remember to edge before workouts, it gives you a short test spike and might be the last push needed to lift that PR

>>42748058
>hey guys blueballs yourself before you workout

yeah no

>>42748058
that's just a pig oink oink

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>>42748066
look it up, its real
and stop being a pussy

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>>42748053
Now that I've changed my bench form, my form looks like his on all lifts... Even my sumo looked similar to his.

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>>42748078
you got issues

>>42748080
masturbation is sin

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>>42748090
As someone with long femurs it's good knowing not all is lost, at least not for that reason.

Meanwhile other people are like

https://www.instagram.com/p/BUHyTaMA8Vc/?taken-by=gurphling

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>>42748152
>ireland
>asian

I want globalization to end NOW

>>42748172
ebin pol post lad

>>42748152
>tfw you will never have any lift look this nice
A-at least I can get kinda strong and have people question how I got so far with such shit form.

>>42748191
>A-at least I can get kinda strong
Oh can you? And how long is this gonna take exactly?

>>42748241
A while. I bet I'll be at 400 wilks within 2 years though. I got 343 at my last meet even though I only hit my bench opener.

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>>42746275

>1.005 ape index

>>42748058
>>42748080
>>42748095
You are ugly at least post hot instagram whores if youre going to post girls

>>42748261

343 wilks at what lifts and weight?

>>42748531

He's a spindly 184lbs at 5'11"

>>42748531
weighed in at 81.5
got 182.5/110/215

Only got 110 on bench because my ass came up on the first two attempts. My form is shit so I changed it recently to fix that. It was pretty disappointing since if my butt didn't come up I could have smashed 120 probably.

Now I'm just doing some crazy volume hypertrophy block with food to become a big guy.

hey negros and negrettes I just signed up for a gym membership and I got a free fitness assessment with a trainer, he basically told me that if I do 6 days of workouts per week I want to do the following:

Monday: Chest, triceps, shoulders
Tuesday:
Wednesday: Legs
Thursday:
Friday: Back, biceps
Saturday:
Sunday: Rest day

It didn't occur to me at the time to ask what the hell he wants me to do on Tues/Thurs/Sat because I thought he'd explain it, but the session ended. He also said I should focus on cardio every day after each workout, so I know those days can't be pure cardio... Seriously, what the hell am I expected to do on those days?

>>42748569
What are your goals? What is your current height/weight/strength?

>>42748586

I want to get /fit/ and I have no idea where to start other than following his schedule, hence why I'm confused what to do on those empty days.

5'11", 151 lbs, skin and bones

>>42748620

Eat more
Starting strength (actually read the book, can't stress this enough)
Proper form
Above all else
Try hard

>>42748638

Yeah but those empty days, what am I supposed to do? The trainer emphasized pretty heavily that I shouldn't do anything that's I've already done or going to do for the week (e.g. chest two days a week) since my muscles need to recover.

>>42748659

You rest those days.

Also your muscles do not need to rest an entire week before you use them again. You can still train, and make progress from session to session using the same muscle groups in ever session.

>>42748620
Honestly, a beginner doesn't need to work out 6 days a week. Since you're new the main thing is you need to find a program you'll enjoy doing so you'll actually stick with it. Starting strength is usually good for people in your situation, but if you don't like it, feel free to try something else.

Also diet is always more important than your routine. Aim for an average of 2 lbs/month gain. If you gain much faster you will put on a lot of excess fat. Reminder that when you start eating more you will initially gain some weight in water/glycogen/more food in your stomach.

>>42748659
>not wanting to do chest two days a week
Honestly that sort of bro-split, each body part once a week is better for people who are more advanced or on steroids.

>>42748638
This is good advice.

>>42748680
>>42748681

So basically my trainer was retarded? I'm not saying you're wrong but that was his job and for all I know you guys are shitposters.

>>42748711
all personal trainers are retarded, retard. well 99%

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>>42748711
I'm not saying he was retarded. There are multiple ways to do things, some just might produce better results than others. Since you're new you probably just want to get lean and more muscle.

And for credibility pic related is what I looked like after my beginner phase. Since this is plg I'm obviously not as lean as I was back then but I have a hell of a lot more muscle.

>>42748711
An overwhelming majority of pts don't know what the fuck they're talking about. Muscles only need 24-48 hours to recover.

>>42748754
>Muscles only need 24-48 hours to recover.
True but tendons joints fascia etc need longer depending on how intense your training is

>>42748763
You're not going to need a full week to recover, especially as a beginner.

>>42748772
T H I S
H
I
S

>>42748772
>>42748774

So basically double his schedule with no empty days other than Sunday?

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>>42748711

Low frequency is shit. You feel DOMS and you think what you're doing is working because of it. Soon you stall because all if your volume is in one day, and most of your work is at low intensity. While you may have more volume with a split as a beginner, it's much more than you need, when you should be doing 3x5 for main compound lifts and adding weight each session. You don't need to worry about weaknesses, isolations or imbalances yet because you're weak everywhere, everything will grow and imbalances will come later.

However, regardless of what you do as a beginner you make progress for some time. You'll make better and more consistent progress doing a real program than you will by doing your trainer's brosplit.

>>42748779
Just run starting strength dude. There is an extremely high likelihood that you will make way more gains on that than whatever your trainer comes up with.

>>42748779
No, he probably gave you a schedule that has way more volume for each body part than you'll need initially. Most beginner programs are full body 3x a week, which is honestly a really good place to start. After doing it for a bit if you feel like you're recovering well, then add in more volume (sets/reps).

Just remember that initially you will be very sore after your first few workouts, especially if you were very sedentary before.

>>42748751

something very off about your physqiue, narrow shoulders or small chest compared to rest?

>>42748830
manlet

>>42748838

ok but hes nearly manlet cut-off hes not turbo manlet to look this off

>>42748838
>>42748830

It was when he was a 150lb turbo twink

>>42748830
I was 5'11 153 lbs in this pic.

I'm now 5'11 184ish.

Like I said I was still finishing up beginner era then, and my upper body has always lagged a bit behind my lower body.

>tfw took melatonin to reset my sleep schedule and feel extremely drowsy throughout the day

REEEEEEEEEEE RUINED MY BENCH AND ITS ABOUT TO RUIN MY SQUAT

>>42749001
lol you got placebo'd so hard lmao at you mindcucks your own brain literally cucking yourself WOW KEK

>>42749042
im so sleepy..

Is 1pl ohp really equivalent to 4pl diddlies? It seems like one plate ohp is much more common and takes a shorter time to achieve.

>>42749075
fuck off shoulder chad
4pl8 deadlift is the easiest of 1/2/3/4 by far

>>42749092
To me squats and deads were the biggest struggle, especially going from 3platex5 to 4platex5 deads

>>42749075
It's only "more common" because 90% of the general gym going population skips legs

>>42749075
From easiest to hardest

1 plate OHP
4 plate deadlift
3 plate squat
2 plate bench

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>>42749092

>1pl8 ohp before 3pl8 squat
>4pl8 squat almost on par with 4pl8 deadlift
>2pl8 bench was last

>>42749042
Wake me up sean

>>42749042
Quit stealing my meme you uninspired nigger

>>42749157
https://www.youtube.com/watch?v=czLYl4fM8yk

>>42749124
I agree with this.

>>42746275
1.042 and deads my only good lift

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IMPORTANT POLL

>What is the absolute best example of sean getting blown the fuck out?

I vote isley figuring out that sean has slept with 5 or less women.

>>42746306
Haha, okay raffy

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>>42747036
> Being excited for iron lyfe 2 electric boogaloo

7 MINUTE RESTS CMOOOONNN

>>42749187
Neber reply to me ever again

>>42749236
Okay, Raffy.

>>42749165
What the fuck? I literally just made that up on the spot right there you stupid fucking nigger, try searching the archive, first time ever said by ME

now run along now, your mothers cookin' curry

>>42746191

>WAWTT(omorrow)

>incline bench
>BTN press
>JM press
>deadlift
>lat pulldown machine

Really looking forward to it.

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>>42749042
>your own brain literally cucking yourself

You've never had an original thought.

>>42749441
This looks like my workout except I do superior flat bench and superior seated rows.

Otherwise its literally identical.

>>42749485
>2017

yeah and archive shows I made a "your own brain literally cucking yourself" from 2015

LOL

Whether or not you realize it, you've never had an original thought

>>42747989
>>42746275

1.058 checking in and same

>tfw alt grip failing at 380 lbs
Curse these GDE forearms
How to train grip? Im going to use straps because my body can definitely do this weight

>>42749577
Lots of heavy chins and rows, holding the last diddly rep for 10-15 seconds, farmers walks, plate pinches, etc. You using any chalk?

>>42749577
Start doing more dumbbell work. It helped my grip a ton.

>>42746151

First post = best post.

>>42749594
>>42749577
Through experimentation I've found grip strength is specialised.

It appears that my grip strength is stronger in what I train it for.
>do more chin-ups, grip is stronger for chin-ups
>hold the last deadlift rep, I get better at holding deadlifts
>do farmers walks, I get better at farmers walks

Purely anecdotal, but there seems to be little carry over between each grip strengthening exercise.

I also tried wrist rolling, got pretty good at it, forearms doubled in size, yet my deadlift grip went to shit from fatigue and not focusing so hard on it.

I thought "well I'm training my grip with the wrist roller and don't need to put much time into static holds then"

I was wrong, at least for me.

>>42749653
Any grip work helps my grip ime. Wrist roller is way different than working on your grip strength though.

>>42749577

Farmer's carries. Like TA says, you can probably use dumbbells, considering you aren't deadlifting terrible heavy at this point.

And I only say this because 95% of people on /fit/ are complete retards and this may actually be an issue: Use chalk.

>>42749674
I'm not too sure on that last statement, only because arm wrestlers have wrist rollers as a staple of their training, and their sport is based around grip strength.

Laughing at all the people struggling with diddys

180 squat and 240 conventional here

>>42749594
>>42749677
chalk isnt allowed at my gde gym

>>42749611
Like rows?

>>42749653

What habbened is that I switched from over-under left-right to right-left. So my right forearm is laughably weak

>>42749127
I believe this

>>42749712
Any dumbbell work seems to help. DB bench, DB OHP, BB/DB rows, hammer curls, weighted chins, etc all are good. It takes some time to fix grip problems though.

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>>42749648
thanks trappy!

>>42749712
Liquid chalk then

>>42749487

>superior flat bench

I've never had very good chest development from flat bench, so I'm trying out incline.

>superior seated rows

Compared to what? The pulldowns? They aren't for the same muscles, though.

>>42749783
Incline literally hits chest less than flat bench

>>42749783
Both seated rows and lat pull downs hit lats, seated rows also hit rear delts significantly more so.

Idk what benefit you get from meme downs

How do I into powerlift coming from dyel calisthenics mode? My lift numbers are pathetically low, I've only been going to the gym for a couple months.
Also are OHPs a good thing to do? I find myself using them to add to my routine when I'm not tired/sore enough at the end.

>>42749805

They're for fatties and people with weak lats. If you can't do pullups/chinups for a set of 10 you should do more pulling.

>>42749813
Starting Strength and gain 1/2 lb a week. Read the book please. Once you run out of noob gains, switch to an intermediate program like TM, Madcow 5x5, Candito 6 Week, CLutz intermediate, etc.

>Ohp
It's fine but it doesn't help bench much

>>42749813
Read up on starting strength then lurk here for a while.

Don't post anymore please

>>42749832

If you CAN do chin ups for a set of 10, you need to eat moar

>>42749901

However much you weigh is no excuse to have weak lats.

>>42749983
>>42749901
You fatties don't do full range of motion chinups and I know that for fact.

>>42749996
It's funny because I know MA doesn't do full ROM chins.

>>42750036
>>42749996

Dead hang to chin to the bar or am I missing something here?

>>42750043
>chin to the bar
More like mouth to the bar :^)

>>42750036
>>42750066
E X P O S E D

Its literally called the chin up and you can't even do that much!

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>>42750097
>>42750066

Yes, that half inch of range of motion sure is a lot.

>>42750112
Funny how you're unable to do it??

>>42750125

What makes you think I can't?

>>42750112
Seeing as the bar has to touch your chest, I'd say its more than half an inch.

Unless that's your cock you're talking about

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Reminder that every lift has an application, and most lifts aren't inherently better for all cases than an alternative.

>>42749790

I disagree.

My bench is very tricep-dominant. For me to make it pec-dominant, I have to grip very wide (I have kind of long arms), and it's unwieldy and risky for my shoulders, which have been injured before.

Doing inclines lets me use more chest and less tricep while also having less rotation in the shoulders and using less weight, both of which make it a little bit safer as a bonus.

>>42749805

Pulldowns are for isolation, while rows are for the whole back. You can never have enough lats in powerlifting, so doing both is helpful.

Also, see >>42749832. My lats are a weak point in my deadlift, so I isolate them on top of other back work.

>>42749813

Do you want to get into powerlifting or have general strength? OHP isn't one of the powerlifts, but it's a lot of fun, and overhead strength is a very basic part of being strong overall.

>>42750138
Cuz u don't

>>42750149

Twink brought it up to me one time I was lifting with him. I went and did it like he said on the next set.

Great argument you've got there.

>>42749577
Heavy, high rep Kroc rows. Don't even bother trying to get the weight up, if you go through more than half the rom of a regular row increase weight.

>>42750141
>Positioning is between flat and ohp
>The ranges are using chest and using almost no chest
>Somehow this gap translates to hitting chest more
??????????

>>42750163
I am a coach and lifting expert and can tell you that the top of the chin-up is the hardest part.

You could not do your regular rep max if you did a full ROM.

Prove it, record a video, I'm waiting.

>>42750182

Haha, okay Raffy.

>>42749790
Disagreeing. Incline and flat feel super similar to me and have almost 100% carryover to eachother. I put 15kg on my bench without training OHP and my incline went up by 12.5kg anyway.

>>42750201
Incline and flat feel very different to me, even with only like a 15-30ish degree incline and similar grip widths.

>>42750043
Dead hang to chest touching bar you pussy.

>>42750141
>bench press is very tricep dominant
>to hit chest i have to lower the range of motion

No, to hit chest properly with bench you need to strengthen your triceps and do close grip bench.

Nn /plg/, remember to try hard.

>>42750220

You are what you eat.

>>42750232
>Need to do close grip to hit chest properly
Shoo shoo close grip memer

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>chin up
>doesn't move his chin far enough up

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>>42750179

>he doesn't understand how incline bench uses the chest

I really don't know how to explain this to you.

>>42750213

They feel very different to me, too. That's why I'm doing inclines.

>>42750232

Pic related.

>>42750213
I do both with the same grip width (1.5x shoulder width) and use a subtle incline, around 15ish. I've never felt my chest really contract and feel painful on incline bench like I have on flat, but that's mostly because for some reason my right tricep fails first on incline, probably because I don't pause reps and use sloppy form.

>>42750268
I didn't say it didn't use chest. I just don't understand how it could possibly use more chest than flat.

>>42750284
Longer range of motion, you touch closer to the top of your chest rather than lower on your sternum, get a stretch at the bottom etc.

>>42750284

It's just a different chest exercise. We probably have different builds.

>>42750301 covers it pretty simply.

>>42750301
But if that was the case, then wouldn't ohp give you the most chest gains? That's where I'm not following. I'm fairly sure that the more vertical your pressing gets, the less chest gets involved.

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>>42750274
>I've never felt my chest really contract and feel painful on incline bench like I have on flat

i only feel painful contractions in my gdenohumeral joint

>>42750335
The higher you touch the bar on your chest the more chest is involved, so depending on the person, a very small incline with a bottom position significantly closer to the neck would cause the chest to be a limiting factor by putting the shoulders in a position to move less weight. I wouldn't say it trains more chest, it's a very similar exercise to competition bench in terms of muscle activation. If you wanted to really isolate chest you could do a flat back guillotine press but doing a flat back almost guillotine press on an incline has better carryover. I think candytoe talked about this.

>>42750336
First time it happened to me was when I tried to do 5x10 at 60% 1rm with 90 sec rests. On the second and third sets the center of my chest felt a tiny bit like it was burning when I locked out. Third set was pretty much rpe 10 so I had to increase rests.

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>>42750417
Based on what I could find on exrx, I saw pic related. Looks like there might be a minor benefit with the clavicular head when it comes to incline, but the sternal head is stimulated much more with flat. Here is the link http://www.exrx.net/Kinesiology/BenchPress.html

Does anyone know if WSM coverage is available anywhere online yet? It has all aired on TV in the US at least

>>42746191
>tomorrow
Bench high volume medium intensity
chinups medium volume high intensity
OHP medium volume medium intensity
rows low volume medium intensity
facepulls for meme health

>>42750477
Try not to put so much importance on emg studies because even if your technique is the same as all those guys, the reading doesn't always mean what you'd like it to mean in a practical situation. Range of motion is important and time under tension matters because you don't do every exercise at the same speed. It's very individual and the easiest way to find out whether incline bench achieves the goals you want it to achieve is to replace flat bench with incline for a cycle and look at your results.

>>42750743
It's been up for awhile. I watched like 3 or 4 months ago on youtube

I measured my proportions and apparently I have long torso, long arms, and femur length slightly longer than average

what the fuck am I, a shinlet? Do I pull sumo or conventional?

Hey your sports is like olympic lifting but the watered down version for non-athletes with no technical ability or power or balance or effort.. just wanted u to know

>>42752041
Hello fellow shinlet, i have the exact same build. I pull conv personally but you can easy pull sumo too with thwt build but thats gay

Your torso should be more upright though to take maximal advantage of your build, compared to other lifters i mean

>>42752455
Different guy here, I have dead average arm length, short torso and long femurs, should I consider switching to sumo? DL is already my best lift.

>>42752455
More upright for the deadlift?

>>42747672
Please respond how did you fix it.

Am I less likely to snap my shit up with sumo than conv?

>>42746214
>>42746306

who is behind this trip now?

>>42752908
Isley

>>42752901
Not necessarily

>>42752525
pls respond i cant find any useful information about proportions for deadlifting that include legs

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>a girl in front you doing squats and hand stands against the wall
>you can see the edges of her pussy lips as she bends over and goes up
>just wanna put my face in there and forget about the world

>>42752908
Is Sean.

>>42753075
iktf lad. I swear they always do this on purpose and right in front of me.

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How do I fix this dogshit shifted bottom position?

>>42753364
Assess ankle mobility, see if there's a difference side to side.

Check your bar is balanced evenly when you unrack, if it's wonky you'll shift to compensate.

>>42749127
im beyond 1/2/3 but my deadlift is barely at 3.5pl8...

Why is weightlifting, which focuses heavily on power, not called powerlifting?And powerlifting, which focuses on strength and weight, not called weightlifting?

>>42753534
becuz powerliftinf is relatively a new sport

I'm dropping some Norman khans into the pajeet waters right now

They're in log forms


Now the logs have turned smaller and smaller

I will flush them to back to India soon

Stink factor 3.9/10

>>42753612
And yet, as evidenced by this thread, it's already dead.

>>42753778

Most of us in the states aren't awake yet.

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Brehs..

Posted earlier in the thread but seeing if there are other options.

If I only want to squat and bench, (aside from back and posterior chain accessories), how would I program this considering I can still progress weekly?

I've read that 4x frequency could be good for this to get the most out of it but I'm not sure how I would even put something like it together since it's rare that there are programs where almost all of the main lift efforts are only going to squat and bench since I will not have the fatigue from heavy deadlifts.

I understand that I will probably have to use variation but is variation the best tool if I don't have an glaring weaknesses aside from the obvious get a stronger chest and quads?

>>42753967
Do TM, replace OHP with more benching so that your bench programming is the same as your squat programming, then do your back accessories. 4x frequency is retarded for weekly progression. Either that or do smolov jr for both squat and bench at the same time and if you don't get injured you'll make weekly progress.

>>42753967
>3x bench
>3x squat
>AxCBxBx
A=heavy squat
B=volume bench&squat
C=heavy bench

>>42753967
Do nuckols 3x int med and the russian squat program

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fuck off you cheating gaylords
you are NOT welcome

>>42753778
>>42753790
yeah like 905 of /plg/ are usacucks

>>42753364
Hey that's my gym. Who're you?

>>42754303
>Who're

>>42753967
>I understand that I will probably have to use variation but is variation the best tool if I don't have an glaring weaknesses aside from the obvious get a stronger chest and quads?
Variation, just for the sake of it, is a useful tool as you won't stall due to your body getting the same stimulus all the time. It also lets your tendons etc recover better and can allow more volume to be programmed in without increasing stress levels. Paused squats and highbar are especially useful since everyone benefit from having better control over the weight, and highbar is a low-stress way to strengthen your quads that have lots of carryover to real squats.

>>42753364

drop powerlifting and become weightlifter with this position

you will never squat very heavy with this knee foward shit

>>42754463
Not that interested in neither powerlifting or weightlifting, but thanks for the input, friend.
>>42754303
I'm a literal nobody.

>>42754487

your bottom position is how chinese weightlifters squat
https://www.youtube.com/watch?v=6fjRnMS1xbc

>>42746275
1.022
Bench is my best lift actually, but deadlift is a close second

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Mattie beta-orbiters btfo

>>42754627
wonder how bad her vagoo smells

>>42754627
https://www.instagram.com/p/BUhW8lzBEMi/?taken-by=rebeka_koha

>>42754694
Do you think im going to click your malware?

>>42754717
I clicked it. Looks like some mtf trans person dyed her hair.

>>42754717
No, your computer may be infected by a thot.

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>>42754744
>her

if i find rebekah cute am i a fag?

>>42754757
I used "her" even though she's trans because I respect the autonomy of people and even if they have some issues and changed genders I'm not gonna intentionally be a dick to them.

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>>42754875
>a man with a dissociative identity disorder dressing up like a girl and undergoing various medical procedures to make his act more convincing is a girl because he says so despite always having XY chomosomal pattern

Hmmmmmmmmmm

>>42754921
You realize we're talking about your rebeka right?

And, yes, if someone has a mental disorder and it would make them happier if I referred to them as her, I'm not going to go out of my way to avoid that because I'm not a dick.

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First day of C6W felt really easy

should I inflate my maxes?

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>IPF plebs will defend this

>>42755009
Why would any of us defend this. We all shit all over the 2016 world's terrible spotting job

post your shoe size in US/EU and squat

COMPARING SHOE SIZE TO SQUAT

t

43.5/220

>>42755155
11.5 (US)/182.5

>>42755009

Yakob on the right

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me on ss

>>42755009
I'd never defend americans

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/plg/ post little things that make you feel good when lifting
>wedging the bar just perfectly in your traps

>>42754982
maybe. My first day was hardest squat session I'd done before.

how many kgs will knee sleeves add to my squats

>>42755306

>getting that perfect diddly form

>>42755322
correct size knee sleeves: 0-2.5kg

First day of cucklol's 3x bench int med and I hit 4 on the fifth 5x5 set. Managed same weight just fine two weeks before. Should I drop my max on bench or just suck it up and soldier on?

>>42755343
why does everyone on the internet have ones then

>>42755357
1. comfy
2. if you size down, you can get some elastic rebound out of them
3. comfy

>>42755362
yes, maybe i'll get some. been sloppy with my left knee caving in lately. maybe it will help somehow with the irritation

>>42755357
I was under the idea that the main intention for knee sleeves was to keep them warm

>>42755395
I think that's just a myth, the skin gets warm but not anything underneath.
t. scienceguy

Why is symmetric strength so full of shit, I've failed a 445 deadlift for like 3 sessions in a row so I did 415x5 and it says my 1rm should be 485.

>>42755355
The first week is really light. Did you inflate your max? If so, good luck with w3d1...

>>42755306
>bench progressing

>>42755460
415x5 is way way harder than 445. Sounds like you were just not recovered or having a shit day when you tried 445. Maybe failing it the first time fatigued you enough to affect the next two attempts.

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>>42755460
>rep calculators

If I record myself doing Power Cleans in my gym, will you guys check my form?

>>42755520
lol just shrug and jump bro

>>42755494

Its not possible that hes max is only 445 when he does 415x5

>>42755465
No, I used a max I hit several months ago. I thought I had increased my bench since then but clearly not.

Looking at w3d1 I am pretty sure I can't manage that (mental GDE?). I'd better cut 5kg off my max, then?

>>42755527
sure it is

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>>42755526

>>42755355
How long were you resting?

>>42755460
I think they use the epley formula to estimate 1rm, at least for kilograms.

Weight x (1+reps/5)

You might've had a particularly good day when you hit 415x5. You might be psychologically tilted from your failed attempts.

Could be a lot of reasons. I'm not the biggest expert here but attempting a max several sessions in a row (assuming this wasnt attempted several weeks apart or something) is probably not a great idea.

>>42755582
Set 1-3 Felt pretty fine. Set 4 had a slower rep 4 and a hard rep 5. Set 5, as described, failed on the last rep.

Set 1-2 I think was 2.5 minutes or so, it felt easy. Set 2-3 I started setting up after 3 minutes. Set 3-4 same. Set 4-5 somewhere just before 4 minutes.

In 8 week program where

week 1-4 sets of 5 rpe 8
week 5-6 sets of 4 rpe 8
week 7-8 sets of 1 and sets of 3 at rpe 9

program also says that I should try to get my e1rm every workout should I really try this hard (doubtful I do it) or

for eg

for 5 rpe 8

week 1 of 5 155
week 2 of 5 157.5
week 3 of 5 160
week 4 of 5 162.5

(Consantnly braking my 5rms pr)

than go for 4 rpe 8

165-167.5 x4
170 x4

for 3 rpe 9

175 x3
177.5 x3

for 1 rpe 8

182.5 x1
185 x1


that would mean that my e1rm with RPE on weeks with 5 is better than on weeks with 1-2-3-4

>>42755629
what program is this

>>42755306
>getting that perfect arch setup where it feels like your decline benching

>>42755693
you're only cheating yourself

>>42755692

bridge if you read it correctly

each workout aims to constanlty break e1rms, you can drop load or lower weight with sets after your first which is pr braking one

>>42755306
>When you get set up for leg drive just right and you can stand up from your set without adjusting anything

>>42755787
(You)

>>42755791
i'll read it but i need to drop a norman khan in my toilet so ill report back in 30min probally

>>42755582
>>42755611
so uh, rest longer or drop training max?

>>42755804
eat more sleep more rest more

>>42755804
Probably just rest a bit longer. How's your sleep and food?

Powerlifting is a meme sport and is just pure genetics

No matter how hard you work you cannot compete with talent chads.

That's all

>>42755815
Diet should be solid. Sleep should be within acceptable ranges. Slightly more trouble to sleep last night than usually, but probably not much worse than 30-40 minutes lost.

I'll increase rest and keep trying. If I get fucked again I'll reconsider dropping the weight.

>>42755852
In every single sports talent chads will cuck regular people.

Same with success in music, art, science etc. Hard work can get you far. But you'll still only reach the stepping stones of the gifted.

>>42755857
>>42755815
Oh and for that matter, I might as well ask since people here are probably more experienced;

On the Squat and Deadlift I feel like I have a much more reliable reserve tank to burn through when the weight gets real fucking tough. Whereas on pressing movements I feel like I got much less final reps to give. I'll have one or two hard ones then failure. Is this a nature of the movements or do I lack a solid foundation of technique?

>>42755904
With squat and dead you're dealing with more and larger muscles. It could be either or both of the reasons you suggested.

>>42755881
Yup. Was talking about it with an amateur violinist on the weekend. We chuckled about GDEs. She didn't use that word but that's what she meant.

Is it even worth powerlifting if you aren't a talent chad though

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>>42756080
Just do it for fun and try to get medals where you can.

>>42756080
If you're gonna pick a sport and train it for the sake of extrinsic reasons, powerlifting is about the worst you could choose.

I started powerlifting when I decided to try 531 after some fuckaround LP and discovered max weight lifting was fucking fun. I'm probably gonna injure myself before 30 and never reach anything except regional levels, but I'm having fun doing something I've found joy in.

Got my first comp coming up in 4 months

How do I train for it. Just doing a bro PPL at the moment.

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What mobility do I need to do to get my elbows pointing further down during squat?

>>42755306

>when the bar breaks the floor in perfect position while deadlifting

>>42755306
>when the bar is cold

How do I transition to hook grip master race?

>>42756164
who is this masked hero?

>>42756301
Someone that the ipf needs, but doesn't deserve

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>bad squat day
>become depressed

>>42756534
same but deadlift

>>42756534
same but rest day

Im the guy who ran 2x int bench for weighted chins

E1rm was +50kg at 90kg bw, just did that for a single at rpe 9. I guess the program worked gonna try 55kg in a minute

Update >>42756899

I tried 55kg and i got up to where the bar was at equal height with my chin. Does that count? Seems like ROM always gets skewed at max attempts when it comes to upperbody pulls

>>42756961
>chin to bar
I'd say it counts.

Are pics of me squatting at a comp acceptable for Tinder?

>>42757112
Absolutely. I always used a pic at the top of my deadlift and was very successful.

>>42757103
well the next question is, is a 5kg gain in a month respectable

>>42757236
I don't train for 1RM weighted chins, but I'd be pretty happy to put 5 kg on any major compound lift in a month.

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>>42756534

Don't worry, you'll eventually become numb to the pain.

>>42752855
>>42747672
ANSWER ME U FAT RETARD

Had weird workout today. Technically I finished all my lifts as I was supposed, but for some reason I feel like I didn't went to gym at all.

Don't open dead inside

>>42757558
Didn't stop lifting, did things that didn't aggravate it and it eventually healed.

I haven't been sick since I switched from novice LP.
I feel like I might be getting sick right now though, so I gotta ask; what the fuck do I do if for example I'm doing an 8 week program and by week 3 I get sick and can't lift for 1-2 weeks. If I was doing RPE then I suppose I you could still go by that but if I'm doing % of max then my maxes will definitely have dropped over that period.

Any advice for this or any articles or shit that covers the topic?

>>42757439
Hand lad?

>>42757633
AAAAAAAAAAAAAAAAAAAAA THIS DOESN'T HELP ME AT ALL. I can't fucking lift if I want to not aggravate it.

>>42757641
You should have been doing your immune system ups so you don't get sick.

>>42757656
I'm sure there are lifts that don't cause you pain. Only lifts I had to avoid were crunching movements and deadlifts. I still don't do any crunches now though, scared they'll somehow aggravate it again. Strengthening your core is also helpful.

New
>>42757715
>>42757715
>>42757715

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>>42755306
>grinding through the deadlift sticking point