/plg/ - powerlifting general

reminder a good nights sleep increases test and HGH

if you have sleep problems then youre a GDE

that was me in the last thread btw

Is 5x5 or 8-10x3 better?

>>42769697
How long is a dick

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Deadlifting 1x5 isn't progressing anymore and I've deloaded twice. What do I do now? Eating more is not an option since I need to make weight about 2 months from now.

Can anyone recommend decent resistance bands to buy from Amazon (UK)?

>>42769734
1x3 add some volume after say 3x5 on lower weight.

>>42769734
>>42769792

RPE PROGRESSION

RPE

RPEEEEEEEEEEEEE

RPEEEEEEEEEEEEEEEEE

RPEEEEEEEEEEEEEEEEEEEEE

IZZY IS NOT A FRAUD

>>42769792
Should the 3x5 be a regular diddlys or a deficit/blocks to work specific parts?

>>42769740
I have some good resistance bands from pullum sports.
Unless you're local to Leighton buzzard they add a fiver on shipping for anything though.

If you're deadset on amazon, try and grab something like this:
https://www.amazon.co.uk/gp/aw/d/B01AURO5US/ref=mp_s_a_1_15?ie=UTF8&qid=1504728045&sr=8-15&pi=AC_SX236_SY340_FMwebp_QL65&keywords=resistance+bands+gym

Amazon has a very poor selection.

You might be able to find some good strength shop bands from their EBay, but you don't want to pay for brands when its literally a big rubber band.

Pullum sports sell generic bands btw, work just as well and don't cost you too much.

>>42769821
I'd just do regular diddys.
Should do the trick for you since you get to lift some heavier weight on the 3s while also getting some extra volume in with the lighter sets.

>>42769887
Alright thank you

>>42769816
I want to exhaust all linear progression before I do rpe

>>42769734
Do 3x5 at a lighter weight once a week and add 2.5kg a week.

You will feel shitty, welcome to the club.

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>tfw deadlifts cause a killer glute pump

>>42769829
Ok thanks man, I'll have a shop around. The only reason I say Amazon is because I have a gift voucher.

>>42769914
Sumo? I demand you tell me what rep / set range you did

>>42769829
Ok thanks man, I'll have a shop around. The only reason I say Amazon is because I have a gift voucher.

>>42769914
Doms you mean

>>42769946
no problem, just go generic and check the reviews. Amazon is limited, but its not terrible per-se.

>>42770008
no problem, just go generic and check the reviews. Amazon is limited, but its not terrible per-se.

>tfw stuck on a 120lb bench press for 3-4 weeks
Crazy how adding 5lbs makes it feel so much heavier, guess I need more protein

>>42770043
You need more volume.

You see, your training stimulus isn't enough to progress, so you assume you're fatigued and lower the volume.

That's when you peak and get a little stronger, but ultimately you plateau and go nowhere.

What you need to do is MORE.

>>42769896
rpe is not limited to anything friend, its just to measure and adjust to difficulty

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Is it mechanically possible to squat from this angle?

>>42770075
Dude RPE is for elites. You need a 500+ WILKS before even considering taking up REP POWER EXTREME

>>42770082
I don't believe so, I also heard it's a lot of pressure on your spinal discs if you did.

>>42770082

I don't think the balance will work with that back angle.

>>42770145
He's going to duct tape the bar to his forehead so it'll stay over midfoot.

>>42770043
Just do more volume and you will get stronger.

>>42770173
perfect

used to hate on suicide grip, but it wasn't that bad for OHP

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brethern i tried to apply progressive overload to maximize my strenght for pullups and i think i hit a wall right now. i used to do 3x3 with 3-5min rests and add 2,5 kg every workout seesion and i trained PPLxPPL with enough sleep but the problem is, im stuck at 25kg ..i can do 2x4 but i cant do the 3x3..i deloaded to 22,5 and i did the 3x3 with no problem so next week i tried 25 again and i failed, deloaded next session, no problem and today tried 25 and failed to do the 3x3 again... what do?

1x9 with 95% 1RM next time?

>>42770239
More volume

>>42770239
More volume
Do 3x5 or 8x3 (or 5x3 e.t.c)

Just do a bit more

>>42770239
Back down to 10 kgs or so and do 8-12 and go up from there.

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Is this the /form check general/?

For the benefit of the null hypothesis (form is incorrect until proven otherwise), I recorded my final and "shakiest" sets:

Squat:
https://youtu.be/IEeqGz-a2zI

OHP:
https://youtu.be/PsK8NZpQOsQ

Deadlift:
https://youtu.be/f3IA15CPf1E

I rest for 60-75 seconds and no rest between warm up sets, so my workouts have been short (pic related). I'm staring to feel the fatigue, so I'll allow myself 60-70min workouts from now on, but I'd appreciate a quick form check and bullying.

>>42770303
Honestly, those look too light to give good form feedback. Based on the bar speed and your rest times, you can clearly do a lot more weight.

Usually when you start getting a couple reps shy of failure, form problems tend to come out.

I'm currently at a 3pl8 deadlift. At this point 1pl8 feels very light, and 3pl8 obviously feels really heavy.

Suppose I get to a 6pl8 deadlift, would 3pl8 start to feel like 1pl8 does for me now, and 1pl8 would feel like literally nothing? Or how does that work?

>>42770303
Hmmm lemme suck those tiddies

>>42770347
That's about how it works for me

>>42770173

aye FR tho, i wont be using a bar.

Anyone got the download for Grey skull and SS?

>>42770303
You should unrack the weight with your feet next to eachother not in a split like position.
Control the weight on the way down, dont just dive into it.
Because of your quick descent you squat too deep and end up with buttwink.

Won't comment ohp because it's a meme lift.

Diddy isn't terrible, cant tell if you are arching your back (you shouldn't).
Otherwise try to sit back more and push your hips forward during the final part of the lift.
Take your converse off when doing deads.

>>42770269
go up next time with weight and same rep range? (8-12) ? isnt that a bit too much volume? i dont want hypertrophy, i want maximum strenght

>>42770418
You're gonna need to do a bit more volume/periodized programming now. Maybe do a TM style lay out with a volume day and an intensity day? It worked well for me when I did it anyway. You could also just do a bunch of sets of doubles building to triples, adding weight when you hit triples on all sets and then resetting back to doubles. You can only build so much strength with the little muscle you do have, you need to build more muscle after a while.

>>42770453
no volum i want maxum strenght

>>42770464
That's not how that works man

>>42770418
Can't do low reps only if you want to get stronger, got to start doing some volume aswell.

I would pick a much lower weight than you use atm and do high reps, from there you can try to progressively overload again and just reduce the reprange when you start stalling.

>>42770453
>>42770473

>>>42770464
is not me

>>42770475
thanks for the reply

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L A R G E
A
D

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>>42770473
pls grow

no volume

only strength

>>42770475
>Can't do low reps only
Technically you can, as long as you do enough sets, not that doing high reps would be a bad thing.

>>42770499
Who is that cutie??????????

>>42770341
Makes sense, thanks. I'll shitpost again in a couple of weeks.

>>42770386
You mean like B in pic related? I don't think I do. Thanks for the hips que. Should I hold the bar at the end of the final rep for a couple of seconds to get grip gains?

Also, the SL app adds 2.5kg to DL each session after 100kg instead of the previous 5kg. At that rate, Squats increase twice as rapidly and will quickly take over. DL still feels easy; should i just override it with 5kg increments?

>>42770499
>fell for the bro tang-top memes

I bet you sip your protein shake during the workout too

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>>42770539
Forgot screenshot.

>>42769948

Conventional. I did a max set of nine, then I rested a few minutes and did a max set of eleven with lower weight.

First time pulling with straps, too, which was kind of nice.

>>42770021

No, I don't.

>>42770539
You're probably fine to keep adding 5 kg

From the front my quads look big

But from the side my abs and chest stick out further than my quads

Is this normal? It feels wrong.

>>42769697
What are you trying to accomplish? Strength or hypertrophy?

>>42770667
Is this shooped? Wtf is wrong with your face

>>42770667
Is it technically NSFW if those are trans female nips

>diddly form is whack
>squat form is whack

at least my bench works

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>>42769638
https://www.youtube.com/watch?v=LO1mTELoj6o

Relevant vid for that picture.

>>42770499
>when you make silly poses for the camera during MA's sets and he posts them on plg
Wow, rude.

>>42770539

If you like, I never had to train grip strength myself.

Yes, if it feels too easy bump up the weight a little.

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>>42770707

>>42770557
>>42770722
Thanks for the replies, dude bros. I'll think about what you said about controlling the Squat descent too.

I can answer any lifting question you may have using anecdotal evidence only.

>>42770575
i've got the opposite

from the front my quads look like shit, from the side my legs look very thick, how fix?

>>42770833
I deadlift a lot but squat not a lot, try that

>bad head space, so can't sleep
>getting fucking depressed laying in the dark for hours
>get up and turn on the lights and lay back in bed
>actually ended up feeling significantly better

Would recommend

Is the "higher reps, lower weight doesn't build strength/muscle" a meme?

>>42771163

If you mean over 15 reps than yes

>>42771163
>meme?
stopped reading there

>>42771190
>>42771163
1 rep = test max
2-3 reps = build strength
4 reps does nothing
5 reps = conditioning
6 and 7 reps do nothing
8 reps = peak strength, conditioning and hypertrophy
9 reps does nothing
12 reps = peak hypertrophy
Above 12 is cardio and simply makes your muscles smaller

>>42770851
i already do exactly that

>>42771200
What do you lift for?

>>42769638

Someone here tried to do a bulgarian olly program "translated" to powerlifting?

I'm in the 3rd of 5 days (per week) and I'm destroyed.

>>42771270
did you work up to it?

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Is this true?

>>42771284

I've been doing plifting since 10 months ago. I maxed out in a meet 2 weeks ago, rested 1 week and now started this program. It's pretty solid but I feel annihilated.

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Took a couple videos of my power cleans. My form is hot garbage, I just can't figure out what's wrong. I've looked at tons of form videos but I don't understand how to get around "pulling with my arms." Can anyone give me some advice?

https://www.youtube.com/watch?v=73lpR-Bk7pA
https://www.youtube.com/watch?v=nyO4Yz1WKOs
https://www.youtube.com/watch?v=qhrVsNpw6Dg

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>>42771216
>does nothing
>12+ is cardio

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@ami_the_benchbrah

>>42771386

I suggest you to try to learn the clean deadlift, then the clean pull and then try to understand how to make the effort with the legs and the hip. You're basically putting the barbell in the shoulders pulling with your arms.

Watch some Max Aita's videos, it's a great teacher and try to meet someone that can coach you personally, is really hard (almost impossible) to learn olly alone.

>>42771287
It is very much true. A comfortable life doesn't make four very strong men, mentally or physically.

>>42771403
Never post Natty here again

>>42769638
Is the pic in op a neet or a guy that works in an office and plays video games really late after work?

>>42771386
There's a lot wrong. Hang power cleans are going to be your best friend until you learn. The rest is a clean deadlift which sets the upper back before the hips (as opposed to a regular deadlift where you set the hips and pull your back into a tight position).

This popped up on youtube, watch this, come back with questions.

https://www.youtube.com/watch?v=2qIVRgE5yRE

>>42771525
Brainlet

Any good videos on low bar squats or some tips?
Mainly bar positioning and how should I start with them. I was thinking to start with like 1pl8 and just do SS adding like 5kg each workout.

>>42771562
https://youtu.be/QhVC_AnZYYM

Read the book though.

>>42771143

Sometimes when I lay down with the lights on at night, I feel like I could fall asleep faster. Did you have an easier time? I worry that I wouldn't sleep as deeply that way.

>>42771163

I wrote a whole thing out, but the simple answer is that you'll get bigger and stronger if you do sets at or near muscular failure, recover properly, and use progressive overload.

Rep ranges are kind of less important, assuming you're doing the main stuff right. As long as you're not doing such high reps that you can't reach muscular failure (like a set of 40 on squats, where you run out of air before your legs quit), it's not a big deal.

In some cases, it even just boils down to personal preference, like "I do shoulders in the 15-20 rep range, because I've injured this shoulder before, and I want to use less weight as a precaution." That's totally valid, and it'll still work just fine.

What's that thing clarence wears on his knees

>>42771688
cum sock

>>42771650
Currently laying in bed with the lights on now, (obviously not doing myself any favours being on my phone).

When I lay in the dark with a bad head space I end up feeling trapped and unable to do anything about my problems. I just found laying in the light lessens that feeling and after a while when I do turn the light off I am a bit more relaxed.

Purely just a way to relax, perhaps increase melatonin levels or something scientific idk, I imagine there comes a point where it impedes sleep rather than benefits it though due to that fact.

Anyone got the download for Grey skull and SS?

>>42771710
They're both on thepiratebay

But that's a good point, what happened to the /plg/ pastebin and Dropbox?

>>42771710
Desuarchive and search up "plg + Dropbox"

Might take a bit of finding, I think fat retard posts it like 10 times a week, god bless.

>>42771688
think it has something to do with his fucked up knees.

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>>42769638


any tipps on breaking my ohp plateau on friday guys? Been stuck forever and my lower back already feels sore from the squats.
Double the caffein intake before the workout maybe?

>>42771743
Yea i know, i feel my knee is going to snap soon, so would like to know

>>42771688
Kinosology tape or something like that

>>42771756
Tell me the problem and let's try and work out why your knee is in pain

>>42771710
>>42771732
>>42771735
>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

>>42771774
the real MVP

>>42769734

Assuming this is Texas Method, add pulling volume to Volume Day if you haven't already. 5x3 deadlifts at 70% of your max

Also, maybe do a triple, or three singles, or something on Intensity Day. Sets of 5 on deadlifts with heavy weight are total hell and really hard to keep progressing.

>>42771774
What happened to Catter and the Crimson chin?

>>42771796
<3

>>42771820
They left, never to return, for whatever reason. Lith probably did what the other trips usually do and left because of boredom or annoyance, and Catter left because she got kicked and Lith decided to drop this shit so she never came back because she only did what her bf did.

>>42771820
>>42771845
Lith said he was having internet issues as well but I doubt that would completely keep him off of here and discord.

>>42771548
Me or the guy in the pic?

>>42771845
>>42771862
Well I wish them the best in their new house, regardless.

Lovely people, I'm so sorry all you have left is Rasputin, I send my condolences.

>>42771879
Rasputin is the new isley

did you hear he finally got that 4 pl8 diddly ?!

what a deadliftchad

>>42771896
How can Isley ever possibly recover?

looking at the pr pastebin it really sinks in how much better /plg/ used to be

>>42771933
You know its up to you and me to make it comfy?
So stop complaining and be comfy lad.

>>42771933
we need new trips that are strong and alpha males

>>42771945
you're right, be the change you want to see in the world and what not

>>42771961
The problem is, this general is 5 years old and people grow old too.

>>42771961
I have hair on my face, chest, ass, and palms but none on my head. where do I sign up

>>42771983

Right here

—————.

>>42771704
Take it to >>>/r9k/ you fucking loser.

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on my 4th week of PH3... have a AMRAP test this week and tweeked my shoulder on low bar squats. Im not used to the frequency of an actual powerlifting type program and I feel like its literally wearing me down. I have constant aches and pains from squatting so much and despite hitting all of my required reps all of my sets seem to be RPE 8-10. Is it normal to not have enough speed on my lifts when my frequency increases? When will i get used to the pain ;_;... powerlifting was supposed to make me stronger but i feel like such a weak pussy anytime i go into the gym

>>42772069
PH3 is notoriously a bad program and you run a high chance of over use injury while running it.

>>42771961
ok I've been here a few years

I'll throw my hat in the ring for the week and see what happens

>>42772085
Give me your lifts, your measurements and your motorcycle

>>42772085
Stats?

>>42772095
Hey hey hey Buddy, you haven't kept us up to date with your stats and wilks.

If its below 400 please change your name to fat (((gdewish) retard

>>42772116
I literally post what I'm lifting 3+ times a week

>>42772132
I don't read your posts and I suspect I'm not the only one

>>42772143
Well you just did so you're a liar??????????

>>42772093
6'2" alpha male

the only hog I ride is your mom

>>42772095
comp in spring Ill let you know my stats then ;)

>>42772076
notoriously bad according to who? I've read great reviews about it online and dont think ive read one bad one. Whats wrong with it???

>>42772148
I am literally blind and illiterate

>>42772156
Sean recommends it so it can't be good

>>42772162
seriously though if yall that are experienced could help me out I would greatly appreciate it. I dont know jack shit about powerlifting because for 7 years ive always kinda done a PPL type split. I ran 5/3/1 but its so basic that even a retard could do it. I didnt know what type of programming approach to take so I just went with PH3 because I didnt want to completely ditch hypertrophy training. My plan was to try a cycle of PH3 then move onto sheiko once I adapted to the frequency. My current lifts are B - 265x5 S - 405x3 D - 425x1

Ive been struggling with back injuries for awhile and ive been desperately trying to get my deadlift up but any weight above 80% of my 1RM feels like im pulling with all lower back. I tried switching to sumo but it felt awkward as fuck and I truly dont want to pull sumo. I dont know what to do, am I not meant to pull conventional? I have a really long torso, pretty long femers

>>42772228
Hey man, I just wanna say, I love you for being so honest about your stats and time lifting.

I absolutely love you. I can tell you're a genuine and trust worthy person, and I strongly felt the need to let you know.

I can't help you, unfortunately, I am not well rehearsed in the subject, but I did want to just say thanks for being honest

>>42772228
>What type of programming approach to take
What's your weight? Unless you're a fairly low weight class, I doubt you're past intermediate, which means you can run a buttload of different programs - 28 free, c6w, CLutz intermediate, TM/Madcow 5x5 (these might be a stretch unless you plan on gaining like a pound or more a week), hepburn A, B, and C, project momentum 2016/2017, sheiko (if you wanted to), and the list is still quite expansive past these.

>Didn't want to ditch hypertrophy training
The overwhelming of PL programs that exist (and are shilled around here) are not going to avoid hypertrophy. Just because something isn't high rep doesn't mean it isn't good for hypertrophy.

>Deadlift
Have any videos?

>>42772228
with those lifts I recommend something like c6w with nuckols x3 for bench

I hear PH3 is known for causing injuries and sheiko is only something roiders and talent chads truly benefit from

>>42772228
>>42772296
Overwhelming majority*

>>42772151

Is this the newest Sean character?

>>42772313
You are without a doubt the dumbest Midwest poster, and they are all pretty dumb.

>>42772313
Haha, okay, Raffy.

>>42772313
Sean would never recommend c6w, even if he was playing a character

>>42772296
hepburn is still on the meme program list?

>>42772250
kek thx m8

>>42772296

this is me now >>42772285 just came of a long hiatus of a cut so I lost a lot of strength. I used to be a lot stronger when I was 225 lbs I was lifting B - 325 S - 445 D - 495. Then everything dropped off once I started working a lot and cutting. Now im back at uni and have time to eat and grow. I have one video on my phone Ill try to upload it if I can. I thought my lifts were past the linear stage ? I tried 3x5 while doing PHAT and didnt get even slightly stronger

>>42772302
A kid at my Uni gym swore by sheiko and he was a pretty strong fella so Ive been giving it thought. Should I ditch the idea of doing it though?

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>>42772313
Im no whiskey sipping millionare playboy bud

>>42772347
None of the programs I listed are beginner programs my dude.

>>42772347
I think sheiko will just burn you out bud I really recommend c6w for your lifts

but if you want to do sheiko no ones stopping you

>>42772322

Rude

>>42772360

Prove it.

>>42772396

No i wasnt arguing with you thats why I was asking I genuinely dont know. So should I just ditch PH3 or continue it?

>>42772406
how so

>>42772421
do you like it?
are you seeing progress?
does it prevent you from finally kicking the stool after years of crippling depression?

if 2/3 of these questions are yes continue ph3

>>42772322
Of course he's the dumbest when you compare him to 300+ iq millionaires

>>42772460

Post your non-ontario drivers license. Or a photo of you time-stamped holding something saying "I'm not Sean"

It ain't hard kiddo

Going to start Stronglifts 5x5.

However, when I input my numbers on the app it'll take me 9 weeks to get where I'm at now until I can start progressing.

Surely this isn't right, or is it?

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>>42772480
definitely not a leaf but don't want people to know what I look like yet

can you wear insoles to increase heel height in the ipf?

>>42772623
I'm gonna say not legally, but I doubt you'll be caught...?

>>42772460
>how so

Post a pic of your father so we know you're not sean.

>>42772606
Good enough for now.

Haha, okay, not Raffy.

>>42772028
I'm super cozy and feel good so jokes on you

>>42772639
>raffy

yikes I would kill myself if I was under 6' and born into a third world country

>>42772606

Where and when is your meet not Raffy?

>>42772645
Jokes on you because you're still alive.

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>>42772606
>Pennsylvania
W-what part?

if anyone has twitter can u tell our princesa to cum back

https://twitter.com/trappychan_

>>42770239
Add 1.25kg or whatever the smallest plate is, you add 2.5kg to bench because eventually you can bench well over 2 plates, you're never going to be repping out +100kg chin ups.

>>42772606
>>42772712
Also confirmed for 99% chance of being under 21

>>42770347
Tbh senpai a 3 pl8 deadlift single feels like a warmup even if you're only at 4pl8.

>>42772606
>>42772721
Nevermind, got mixed up. You're over 18 at the minimum though.

>>42771774

Wheres grey skull?

>>42771163
In general yes, but your training needs to accommodate the fact that your goals are hypertrophy instead of replacing 3x5 with 3x8 on SS and expecting something to change. The majority of your work needs to be in the RPE 8-9 range and you need to do more sets, 12-30 per large muscle group per week, a lot less for things that get hit with compounds (front delts, triceps, traps etc). Also when I say 12-30 I mean start at 12 and work your way up, with 30 hard sets being higher than almost anyone will ever need to go in their lifting life.

>>42772664

probably CBUS spring classic in april

>>42772721

eastern

also 21 in 2.5 weeks ;)

>>42772783
http://booksmedia.online/files/the-greyskull-lp-second-edition.pdf

I didn't check if it's real but the book is so easy to find on google that I don't see why it wouldn't be.

>>42772824
>Cbus spring classic
The one on April 7th? I think a bunch of the Midwest trips are going. I'm thinking about going myself.

>Eastern
:(

>21 in 2.5 weeks
Wew, wasn't expecting that. Gonna be 21 in 8 days myself :)

>>42772633
but you can't confirm its not legal?

>>42772876
There is an IPF rulebook online if you just Google IPF rulebook

>>42772853
trip orgy?

>no homo

>>42772824

I already decided I was going to be doing that one. I'll see you there.

>>42773007
Bobby is gay so be careful what you say

Yes I know
>a fat gay Jewish mab

How many oppression points am I supposed to hand out?

>>42773007
I think you mean full homo ;)

>>42773008

I finally get to use it...

>feeling fit buddy?

>>42773126
I'm a lucky guy

>>42773126
What wilks are you hoping to get about?

Also weight class?

https://youtu.be/BPXaoamLato
So cringe

>>42773148
340 would be cool for first meet
93kg for now but I'm a tall guy

>>42773223
Hello twink friend. I'll be at the meet too even if I'm not competing.

>>42772322
I'm from the midwest and you're dumber than me.

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>>42773238
>twink
Not for long pal

>>42773302
>93kg
>340 wilks
If you're tall, sounds pretty twinky to me.

Anyone else find mark bell obnoxious lately? The keto shilling has been pretty unbearable

>>42773433
>makes fortune off of large arm rubber band
>Endless shilling
>cringy motavational quotes
>50 (fifty) dollar wrist raps

He's a powerlifting version of an Instagram bb model

>>42773491
In spite of all that I've always liked his sense of humor but he's really been annoying the hell out of me lately

>>42771287
Partially.

>>42771287
prosperity breeds weakness. The weak should fear the strong.

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>>42771961

Sure, you say that now. But when one actually posts it's all
>haha okay raffy

I'd like to point out that Norsefat was the only trip listed with a heavier gym squat than myself, and even he didn't have a heavier competition squat (probably because he realized competitions are a goddamn nuisance and had better things to do with his time).

So I'm the best you've got.

>>42773652
You're literally just an edgy nuisance. Go away raffy

>>42769662
>GDE
Green Diesel Engineer?

>>42773663

>You're literally just an edgy nuisance.

That squats more than everyone here. And deadlifts more than a significant majority of those here. And benches more than an embarrassing amount of those here.

Anon's are just assblasted that I'm better than them because I've been lifting for seven years, through golf, rugby, and powerlifting, with all of the experience and progress that brings, while they're underweight jabronis that have been doing SL+LeanGains for four months after reading half of the sticky.

>>42773678

Gloriously Determined Equine

>>42773717
how did you manage to lift through powerlifting? must have been hard

>>42773717
Haha, okay raffy. No one cares that you lift more than them. Lots or trips lift a lot more than a lot of people, they are still relatively liked. You on the other hand are an edgy faggot who shills TM all day. No one likes you. Shoo

>>42773737

>Lifts more than everyone here
>"Shills" Texas Method

Hmm, it's almost like there's some merit to Texas Method and the vast majority of you creampuff early-intermediates should be on that instead of some advanced periodization meme routine like Sheiko.

>>42769734
Stop deadlifting it worked for me LOL

>>42774160
>tfw I actually went from a 315lbs deadlift to a 365lbs deadlift by squatting 3x a week and deadlifting 0x a week.

>>42771287
>muh refugees
>muh feminism

>>42770303
Control the squat descent more

I think your arching too much on the OHP. An arch will usually occur since its hard to press heavy otherwise, but the arch should be primarily upper back. Cue squeezing your glutes and keeping ribcage down for better core bracing, which should reduce arching.

It's not really much of a technical flaw, but your deadlift descends the instant you reach the top. I think the lockout should be stronger, and not necessarily pause but held just an instant or two longer.

Ideally you want to use working weights for form checks though.

>>42770303

Keep your back tight on squats, and you can probably benefit from having your toes a touch more out and keeping your knees a bit more out with them.

You are coming too far under the bar as you complete the standing press, and it's obvious the bar is ending up behind your shoulder joint vertically. I don't honestly know what queue you can think of to fix this, because I have never seen anyone else do it.

Also, you are suppose to lay back by sliding your hips forward before you start pressing, not by turbo extending your lower back at address. You can practice this feeling by standing upright, with your hands on your hips, taking a big breath and holding it, and sliding your hips forward like the PELVIC THRUST from the Spongebob episode where he was blowing bubbles. You should feel tension in your quads as you keep your knees locked when you do this.

Your deadlifts looks pretty solid, though given what an obviously easy weight that is for you, I would hope they did. But you might benefit from watching this: https://www.youtube.com/watch?v=K3izzg0RCTg

>>42769779
this one really hit me hard anon

>>42773433
He's always been obnoxious. Gone really downhill since Silent Mike isn't there to balance out his retardation.

Having said that at least his hearts in the right place, does a lot for the sport and he's never denied it's all about the money

>>42773652
Where's your squat at?

>>42769779
so glad I'm pulling out of that
it actually would've been nice if my mom pushed me more at times, she did that when I was fresh out of high school and I shut her down hard because I was freaked out and I felt too nervous and awkward and stubborn to ever have a normal job, and it's like she lost all faith in the idea after that
just celebrated one year at my first job
she's happy for me but she freaks out every time I make a little more because we're on welfare and she doesn't want to ask me for money

>>42775029

I got 272.5 kg in a meet back in April. The goal is, naturally, to beat that at an upcoming meet in October.

>>42769779
I'm so fucking glad I realized I needed to get my shit together. I dropped out of university because of games. Thankfully I stopped when I was 20 and the fuckup was minor in the grand scheme of things.
This image gives me unparalleled levels of relief.

>>42773969
honestly i feel like you are right about overcomplicating things, but doing 5x2 submaximally gets you strong just as fast and effectively as doggedly pursuing a new 5rm every week, you just aren't testing your strength as often

Texas method is best interpreted as a sensible DUP template

>>42773969
Sheiko works great and the dude is legit af stop being a bitch.

>>42775235
Sheiko is legit but his program's rate of progress isn't suited for intermediates

>got a solid 9 hours of sleep this night
What the fuck it feels amazing.

Is there actually such a thing as sleep debt? That can accumulate? Sounds kind of impossible.
But some people swear by a month of always good sleep to change the way they feel.

>>42773433
>>42773522
>>42775026
I like Mark because I feel like he had some sort of idea of himself as like, an idiot or loser with not a huge amount of confidence etc when he was younger, and him actually trying to succeed (and obviously doing so) in business was some huge postive personal transfomation for him that he wants to share with everyone

He's almost like the softer, more vulnerable RIch Piana of powerlifting.Silent mike and marks commentary over traing videos used to be fucking awesome, supertraings content definitely suffers for his absence

Do even smaller weightlifters use hook grip? I'm trying to learn it but my grip feels flimsy as shit cause I can't properly wrap my fingers of my thumbs cause my hands are small as shit.

>>42775249
The point of something like Sheiko isn't making 2.5kg progress every week by grinding through a 5rm. The point is to accumulate volume and fatigue and make a big increase over the whole cycle. Is it necessary to be testing yourself every week?

There's merits and downsides to both approaches. I don't think there's a need really to be setting a PB every session, and it's develops an instant gratification kind of mindset to progress that can be hard to transition out of. Plus an unsupervised lifter can often slip into shitty form for the sake of progress.

On the other hand it's really useful for teaching someone how to actually strain and develop a bit of ability to grind. I've seen so many people that literally just need to try harder, and being forced into that situation can be helpful.

Tempted to try building a routine following Israetel's progressive adding of volume principles. Either UL or PPL if I want to keep the workouts short, starting at a conservative base of around 14 sets a week on major muscle groups and like 8-10 for curls/shoulder fluff and adding 4 sets a week (1 set per exercise/day) in 3 week cycles.

Anyone had experience with this kind of programming? Is it just strictly inferior to undulating weight instead of volume?

>>42775257
Sleep debt definitely accumulates. I have a lot of early starts for work some weeks, even when broken up over the week I'm more tired than when I'm on a week of lates or have a couple weeks off.

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>>42774865
>>42774777
Glad I checked this thread again this morning (EU btw).

Thanks for the tips, here's a hot bitch.

>>42775314
That's fucked. I never really get as much sleep in as I wanted, not even for a single week.

>>42775372
>hot
You misspelled pale

>>42774235
>squatting 3x a week
All of which lowbar?
What did you do for back, chinups or rows?

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>>42775218
>Texas method is sensible

>>42775463
Not him but the best option is obviously pendlay rows and good mornings/SLDLs.

>he doesnt split his program into somekind of a PPL setup to get some extra bb work in until you hit the next weightclass jacked instead of a fatass
i weigh 200lbs now ill probally be 215 but much swoler and then ill cut down to 93

>>42775508
>dropping 122 pounds

Good luck buddy I believe in you.

>>42775514
it can be down ill just stuff estrogen pills down my throat like raffy's tranny alter ego

>>42775483
Frequency for pendlays and SLDLs?
Squat only lowbar or front one day?

>>42775548
These are personal decisions that depend on your short term goals and how you like to train. I like to do as much rowing/lat pulls as I do pressing and on top of that I do a couple sets of chins a day @ rpe 7 at home, but I hate hamstring work that isn't deadlifts so I'd probably do some good mornings and ham curls at about a 4:3 ratio and keep my sets around 15 per week at the most, because I don't trust my SLDL form and I don't like training legs with high volume.

>>42772853
>Gonna be 21 in 8 days myself
holy shit I thought you were like 27

Has anyone got a decent resource as to learn about strength block principles and programming? I was kindly linked to a great article about hypertrophy block training by another anon which made things very clear. Here's the article:

https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/

I'd also like to know how to switch between the different blocks appropriately. I know it should be hypertrophy to strength to hypertrophy to peak, but can I ignore the peak and swing between hypertrophy and strength and should I deload/maintain after each?

Finally, can I do block periodization for upper body but TM for lower? Will the constant heavy lifting in TM interfere with upper body recovery?

>>42775693
*Hypertrophy to strength to peak

>>42775693
http://dlx.b-ok.org/userbooks/4/0c60aa62052709345336e9c4005ce6a2/_as/[Mike_Israetel_Chad_Wesley_Smith]_Scientific_princ(b-ok.org).pdf

Should be in the ebooks section in the dropbox tbqh but for some reason it isn't. One of the best reads for anyone who touches a barbell. You go hypertrophy -> strength -> peak or repeat until you're happy with where you're at, then peak. Idk about deloading or running different training blocks for upper/lower, but I'm sure if you read the whole thing you'll know.

>>42775693
i was on the same boat a month or two ago and the best resources are the existing programs, study what they apply and how they progress

look into DUP, rpe method of RTS and into juggernaut's stuff. In general hypertrophy blocks are 12-6 reps and lots of sets, strength is like 6 to 3 reps. A good program will have fatigue management and autoregulation, so hence i listed the DUP and rpe stuff of RTS

fuck sean tbqh

>>42775717
>>42775721
Thank you lads.

>>42775693
If you reeeeaaally want to go down the rabbit hole, Tudor Bompa's 'periodization' is worth a look over. But that's all-sport theory periodization, luckily for lifting you only need to focus on one energy system. Otherwise Chad & Mike's book is fine

Wait so Nuckol's 3x bench int med increases my week max by 5kg every week. This almost seems a little too much or am I being a pussy

>>42775785

Are you sure that's not supposed to be 5lb

>>42775249
>rate of progress
The rate of progress should be measured over a longer period of time. If someone runs TM and follows the planned progression for half a year they put over 60 kg on their 5RM, yet almost no one seems to do that because there are stalling and switching of rep ranges to keep the momentum going. A 30 kg increase seems more possible. Meanwhile the sheiko programs don't have a planned rate of progress and instead lets you build strength for a long amount of time before testing. If someone puts 30 kg on their squat 1RM doing 24 weeks worth of sheiko programs, is the rate of progress that much different than TM?

>>42775785
It's an AMRAP progression program. Unless you hit an unexpectedly good rep max you increase by the lowest amount you can (2.5kg) and most weeks you probably won't even increase your max.

>>42775797
>>42775785
It should be 5lbs actually. This does change my numbers a little bit. Fuck, why do I gotta lift in meme units

Regardless; he says in the excel and pdf that if I get x amount of reps on the amrap set I increase the training max of next week by 5lbs, but the excel sheet does that on its own. Even though it says nothing in the pdf about adding 5lbs regardless of results, and the other 5 being extra.

What do

>>42775822
1-3 extra reps: +2.5kg 4+ extra reps: add 5kg

Done. Easy.

>>42769638
What is the best routine for a beginner powerlifter? I just joined my school's powerlifting club and I want to be able to go to collegiate nationals in a year or two.

Currently 190
Bench 150
Squat 185
Deadlift 315

>>42775827
What if I don't get any extra reps? Do I add no additional weight for the next week, or add weight regardless like the spreadsheet does?

>>42775836
>315 deadlift on day 1

talentchads get out

it doesnt matter what you do, just lift weights and you'll be competing on an international level in less than 5 years.

>>42775852
I've been bull shitting around with training for the past 9 months. Realistically only seriously trained for half of it.

>>42775842
You don't add weight obviously.

>>42775860
That just about reinforces what I said. Just fuck around in the gym with a bit more focus and you'll laugh at everyone in this general in a few years.

has anyone else here injured nearly every joint or ligament on their body before? If i think back I have had a fuckload of injuries: wrist, neck, knee, ankle, foot, back, elbow, cuffs, mid scapula, quad/bicep tendonitis. The worst one byfar has been a bulging disc.

>inb4 gde
Im just too tough for my own good

>>42775874
Tbh I fucked around for a year and a half and pulled 150 @ 66. Deadlifts are the most ezmode lift for beginners if you have good leverages. I was only benching half that at the time and squatting barely above my bench, same as this guy.

>>42772606
Actual proof from a new trip it's neither raffy nor sean. Welcome to /plg/

I've been doing a basic 5x5 routine for the past 3 months:
deadlift: 275 5x3
squat: 200 5x5
bench: 165 5x5
OHP: 90 5x5
bodyweight: 147

why is my squat so shit compared to everything else?

>>42775821
>most weeks you probably won't even increase your max.
Try harder

>>42775927
If you increase your bench 1rm by 125kg per year I'm happy for you. Enjoy your world records.

>>42775821
Not him but good cause I increase about every second week

>>42775924
weak quads is a very likely possibility

add leg press or something

>>42775936
That's still pretty early intermediate progression. You'll never progress as fast later on. That's literally as fast as TM expects you to progress and TM is for lifters fresh out of SS.

>>42775933
Thank you that's my goal, still have one year as junior.
>tfw bench higher than squat

>>42775924
Potential quad weakness or potential bracing issue.

You want to be so tight in the squat that 5 bodyweight squats should leave you having to catch your breath

>>42775939
I know and I'm already emotionally adjusting myself to expect monthly progression or worse from now on. How long can I expect monthly 2.5kg increases to last approximately?

>>42775943
>you want to be this fat

No, he doesn't. Nobody does.

>>42775949
How hard do you try?

>>42775949
Progression will stop being linear. You'll likely make bigger jumps of varying sizes and max out every 6 weeks to 3 months, to even longer depending on how you train. If you train with block periodisation you might run a 3 month hypertrophy block where you don't hit any weight PRs at all, then it takes a month of your strength block to hit your old PRs before you progress fast for a little while until you reach the strength you can expect from the muscle you put on, then it's back to no progress.

>>42775954
Excuse me? I weigh 68kg. My squat was stalling to shit until I started to empathize tightness. I am definitely not a cardio elite. But I have managed 10k and an 8k obstacle race without dying.

>>42775965
What a life. Just fuck my shit up.

Is a 180kg bench possible for a 90kg natty?

>>42775984
Oh so you don't know what you're talking about? Shocker.

>>42775993
Maybe. Stop worrying about progressing 2 years from now when you need to worry about progressing now. You won't feel as shitty about slow progress when you're big and joocy.

>>42775993
with good genetics i believe so

for example my bench went from 95kg to 130kg within like 4-5 months, bw went from 88 to 90 inthat time. I actually stopped benching often because my ohp was staying really behind

>>42775996
Alright then master. Teach me. What was I doing wrong all this time then

>>42776015
I honestly have no idea how you get out of breath from bracing. Maybe you're trying to force air into your head which is making you light headed, which could make you feel your heart pumping but I couldn't tell you what your problem is, but telling people they should strive to achieve the same thing is retarded.

>>42776028
Not just bracing. Upper back, chest, shoulders, hips, legs, everything. Everything is tight.

>>42776044
Everything except chest needs to already be tight in any squat. I'm pretty sure adding weight doesn't make you less out of breath.

>at Jim
>all these niggers chomping out over a guy doing a 4pl8 squat
>I scoff and mutter that I have a friend who's 17 and squats 600lbs (frog)
>they all tell me to prove it
>autistically get up his videos and show everybody
>they all say he's roiding

>>42776081
Everyone knows frog is on dat dere celltech.

531 is a good routine

prove me wrong

>>42776106
531 is a bad routine

prove me wrong

>>42776109
Brian Alsruhe recommends a heavily modified 5/3/1

>>42776112

Have you got any links to it

>>42776112
>heavily modified

How the fuck can you modify one working set per exercise per week lmfao.

>>42775289

Stop with the meme that TM is testing yourself every week. That is not necessarily true.

A fresh new intermediate should be starting with weights that aren't a "test" or PR or anything. One should ALWAYS start relatively light when starting a new program. This fresh intermediate will be able to make weekly progress for quite some time.

My ass, on the other hand, is rather deep into the intermediate category, and I run TM on cycles that build up over 8+ weeks (been planning these to fit them in evenly and so that one will end right in time for a meet), back off for a week and a half, and then set new PRs. The weights in the meat of the program only get heavier than previous cycles in the last week or three.

Either is generally better for an intermediate interested in lifting heavy ass weights than Sheiko programs as an intermediate needs experience/practice dealing with those really heavy loads. The intensity day of TM provides that, especially if you do 3-5 singles like I do, and as one might do for the purposes of powerlifting.

Also when doing 531 for bench would you pause every set comp style or just the top set?

>>42776081
I once had a guy pack up and leave mid session when I showed him a video of a lass I was coaching at the time squat 170kg.

>>42776137
Sheiko says to bench the first rep of every set no matter the the number of reps

That way you always pause your maxes too

>>42775924

Stop doing SL and do SS. Also, stop going to r/fitness, it is inhabited entirely by unlifting faggots

>>42776148

So Sheiko only has people pausing on their first rep?

Do powerlifter girls only accept ultra alpha males, far stronger than them. Or do some prefer being stronger than their partner, preferring submissive males of similar or even inferior strength

>>42776153
Yes, only the first

>>42776161
They're usually only powerlifting because their boyfriend got them into it.........

>>42775311
>Is it just strictly inferior to undulating weight instead of volume?
No, most likely not. As far as I know, undulating weight needs some more careful planning of weekly sets so that you don't over/under recover, but the same goes for undulating sets as you don't want to exceed your MRV before your designated MRV week.

>>42776166
surely not all of them manage to stay together

>>42776148
>running sheiko
>all the squat work this week is singles
>bench the first rep of EVERY set
>bench 90% of my squat max for singles
>crazy gains
>my legs fall off
>break bench only world records training bench 5 times a week, 3 times per day
>thanks sheiko

>>42775372
Use thread watcher and pin the threads.

oh my goodness this Norman Khan I'm disposing of into the toilet is so stinky and smelly

I'm gonna take a peak as to what it looks like


Oh wow just a few logs of khan

Surely This means more To come!


Ah yes I was right it's been 30 seconds and more Norman khan came roaring out

This time it has absolutley doubled in size

I fear this PAJEET is growing out of my Control


Soon it will Think that it belongs in my country

I must flush it back To India soon or else!!!

>>42769779
try 35 years old hahaha fuck that guy.. i feel sorry for his fuckin family

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>>42776142
Oh god is that real? I can't stop laughing. Tbf if that were me I would just ask you to coach me.

>>42775041
how about you grow some balls and stop fuckin blaming your own god damn mother you fuck head. What is she? Like 60 now?

Jesus Christ.

Yo I'm happy for you but for real though. Fuck that other guy who was your past. I can't for the life of me imagine anyone who is in that situation while seeing other people advancing in life and then going ..."hmmm gee let's just chill out here and not do shit while my friends have dreams and aspirations".

Like fuckin REALLY? That's all you're going to do? Spend time on literally nothing.

>>42776168
We do.

>>42776112
brian alsruhes '''powerbuilder''' program has 3 actual sets for the big four compound movements, and 3 sets for an assistance exercise to each per WEEK plus some meme strongman conditioning exercises
its a fucking joke and not surprising coming from a dumb fake natty like him

>>42772719
I can chin more then I bench if I include my bodyweight

>>42776329
When the + is before the number it means added. I'd be surprised if there are any lifters who out-bench their chin+bodyweight unless they specifically prioritised bench heavily over lats.

>>42776219
That happened. He was commenting on my injury squats (~160-170kg iirc) being strong (but also being a loud shouty nuisance doing trap bar deads with knee wraps on) so I showed him that to ruin his day.

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Should I join this gym ? Here is a photo from their fb. It has been recently renovated.

Its the only powerlifting gym in my town. All others only have machines and dyels, with loser roiding trainers.
This place is ran by former powerlifting champions of my country.
As someone who learned to squat and dead from the internet, I think this is a great chance.
I would love to receive pro coaching.
Previously I had go to regular gyms just to squat, dead, ohp and bench with no coaching whatsoever.

>>42776235
there's always a reason why people act like they do.
hopefully you'll realize that when you get older.

>>42776352
I should add that I think I failed at "lifting". Only reached bodyweight reads and squats at 80kg in 6 months. 45 kg ohp and 60kg bench. Perhaps this serious place can help.

>>42776352
>he needs a pro to teach him some basic hip hinging and squatting down
lmao at ur life

>>42776352
That's not a power lifting gym friend. Everything in that picture is oly.

>>42776378
I'm a noob. Do you think its a good idea ? I haven't seen the place in person yet.

>>42776383
If it has benches, sure. Keep in mind you can't really bail from a lowbar squat as easily as highbar since you're bent over more, so safeties on a squat are important for PL. You can always get a spot on bench, but squatting can cause nasty accidents without safety bars.

>>42776352
Ofc you should join it?

>>42776135
But it is. If you're doing Texas Method, as described initially by Rip and Pendlay who came up with it, then you need to set a new 5rm every week. The program came about after telling a bunch of hungover football players in their weightroom who were running 5x5 that if they set a 5rm PB on the Friday, they didn't have to do the other 5 sets.

What you're describing is not the Texas Method any more.

>at medical
>guy asks my a piss sample
>piss into a vial
>there's fucking bubbles in it

Weeeeew uh oh

>>42776161
they want someone stronger
Look at daniella lamello and sean noriega

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>>42776670

>>42776695
He means daniella mello

new
>>42776703
>>42776703
>>42776703
>>42776703

>>42769638

This image is the reason why I'm going to get rid of my computer. I really throw away a lot of time just surfing.

I don't really know what I'm going to do with the time I gain though. Except getting /fit/.