/plg/ Panzer Lifting General

>>42800611
First for panzer is a meme. Srry. Thnx

Renaissance periodisation

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>>42800622
second for bullying is bad

>>42800609
dont you D A R E

make fun of my latvian

I'll have you know I can like

say hi and ask how someone is doing

and I can understand and respond to like a couple of simple questions or statements

Third for I am glad to have been born to experience the joy of lifting

WHAT ARE WE TRAINING TODAY

Dynamic lower
SSB super narrow stance pause Squat 8x2
Pause Deadlift 10x1
Hypers 2x20
V Grip Row 2x20

>>42800632
Looking through their PL templates now. Not sure what to make of them desu.

>>42800647
Well it's 1am but tomorrow is lower body in my hypertrophy phase

>oly squats 4x8
>good mornings 4x8
>free weight quad assistance 3x12
>ham curls 3x12
>calf and ab garbage with arbitrary reps because I might even skip it

Pick my ab and quad assistance and I'll do it.

>>42800680
Israetel is best buds with CWS, use his principles in volume blocks and run juggernaut programs for strength/peaking. They even wrote a book together, power couple!

>>42800685
>hypertrophy phase

why not just get bigger and stronger at the same time

>>42800647
Rest & fucking around on Excel day.

>>42800713
Because I'm cutting to set myself up for a nice long bulk and I was approaching a stall before I cut anyway. Might as well try it since I've never done it before, at the end of the day I'm still lifting barbells and trying hard. Even sheiko says to bump reps up to 8 when going up a weight class. Now pick my quad and ab assistance.

>>42800713
you can, it's just more efficient to do pure hypertrophy if the only goal is putting on size

>>42800753
>sheiko

is this still a thing?

you dont need to do a dedicated cut and bulk just adjust calories and use the mirror

bump reps to 12/15/20, do multiple sets

>>42800771
>what is concurrent training

you know theres 2 types of muscle fibre right? one needs heavy weights

>>42800711
The organisation of the microcycle seems pretty off to me, I can't really imagine CWS programming this way

>>42800772
I mentioned Sheiko because he really loves his PL specificity. If someone who values doubles and triples that highly recommends going up reps, there's definitely very good reason behind it. I'll try it and tell you how it works out.

>look in a mirror
>adjust calories

I looked, I'm fat, now I'm eating 2000kcal a day, soon I'll be less fat, once I don't look fat I'll increase calories. Not doing anything special.

>>42800811
Pretty sure CWS has his programs up on Juggernaut, RP isn't even 100% Israetel's work but it's where he posts his blogs. I don't think the templates are written by anyone noteworthy but I could be wrong. Where did you get them for free anyway?

>>42800817
you should always have low reps and high reps unless youre really close to a meet, does no one think for themselves??


ill tell you how it works out, WELL, because its a basic principle for every training programme there is, dont drop higher rep stuff you will get weaker

eat/drink another 200-300 cals on training days in carbs, preferably before/during/after training

>>42800787
https://www.strongerbyscience.com/muscle-fiber-type/

the whole heavy low rep -> fast twitch and lighter high rep -> slow twitch isn't really clear at all

from a practical standpoint, if you start your day with some heavy low rep shit, you will take energy away from your sets at 65-75% for higher reps, which is why I think Mike Israetel and CWS make the recommendation to have dedicated hypertrophy blocks and not try and powerbuild (but this is optimizing performance for top lifters, for normal GDEs just do whatever you enjoy)

I think I figured wl shoes aids https://youtu.be/jHDf_g4ZrU4

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>>42800647
Wtf is with that squat variation?

>>42800846
I am thinking for myself. That's why I'm trying out a new kind of program instead of listening to you.

>>42800860
>gde

this rubbish has to stop

>>42800647
>intensity dl attempt new 3 rep PR
>volume squats
>back extensions
>light rows

>>42800837
The /fit/ volafile. There's a zip file called RP files or something. Has the PL, diet and male Physique templates.

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>>42800860
>strongerbyscience
>CWS

>>42800901
The link was about something different to block periodisation

>>42800900
Link? I only have the pastebins

>>42800914
Doesn't matter. Stop listening to "coaches" who competed in like two meets and don't have any clients with all time world records.

>>42800860
Actually CWS specifically recommends beginners spend more time in hypertrophy phases than advanced lifters.

>>42800946
You mean CWS? Because CWS said both of those things.

>>42800647

Tomorrow, I'll be doing dumbbell bench, wide OHP, floor press, barbell rows, and BTN pulldowns.

Today, I'm just going to a barbecue (which is also a baby shower, somehow). Hopefully the vegetarians throwing it will have actual meat.

>>42800874
making the movement as hard as possible, im weakest in the bottom of the squat, this variation is brutal

>>42800949
its easier to maintain muscle than grow it so makes sense

>>42800864
what did you figure out exactly

>>42800949
I meant that the difference between concurrent training (low rep strength training + higher rep hypertrophy) and doing dedicated hypertrophy phases is probably not going to make or break you, it's probably a few percent increase in results

>>42800928
volafile org /r/fit

>>42800961
Dude could say grass is green and I would still ask somebody else and then probably go out and check for myself, because he's a giant faggot.

>>42800647
Yesterday was:
Squat 3x3-6 @9
bench 5x3-6 @9
DL 1x3-6 @9
Chinups 3x3-6 @9
Got:
Squat 90 kg 3x6
Bench 70 kg 6, 6, 6, 6, 5
DL 120 kg 1x4
Chinups BW 6, 5, 4 reps

Tomorrow is
Front squat 3x3-6 @8
OHP 5x3-6 @8
Back extensions
DB rows 3x whatever, not too heavy
arm and calf pump stuff

>>42800811
What's off about them according to you?

I haven't looked at the peaking block yet, but the hypertrophy and strength programs seem solid to me.
Progressive volume overlead, decent excercise selection, some autoregulation, etc.

>>42801010
>a few percent
That's pretty unrealistic because most people aren't training optimally. The reality is that dedicated hypertrophy training could be the difference between not having enough stimulus to grow and having enough stimulus to grow. A lot of intermediates spin their wheels, including myself, and if I can hammer out bucketloads of volume and maintain steady progress, then run a strength block and PR every single week, that sounds pretty fantastic to me. Certainly better than my previous training results. The big upside of this kind of programming is that it tells you exactly how to push yourself and create overload, whereas a lot of programs just say "add this many lbs to the bar every week/rep pr" and if you can't you're in a stall and no overload means no progress.

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Saturdays are for sumo

>WAWTT
>WAWLTT
>WAWET
>WAWFT

>>42801034
>fucking and coaching the world's strongest MILF
>Faggot

Hmmmm

>>42801082
What are your meet numbers

>>42800997

I was always weaker in them than flats, turns out I need to hip hinge in them even more to have bar in vertical path

basically Im forcing myself to lean foward even more

>>42801113
I have no meet numbers. That's why I'm following advice for beginners and just learning babby's first self written program.

>>42801102
Fucking his clients? Sounds like a good business model.

>>42801094

>WAWTT
Already answered faggot
>WAWLTT
Sabaton
>WAWET
Banana and chicken
>WAWFT
Going to get drunk very soo first time in a while so I'm excited

>>42801059

on what reps total you get your dl higher or lower considering only 1 set?

below 3 is minus 2.5kg, 3-4 is staying 5-6 is upping 2.5kg?

>>42801128
You're a fucking idiot. Do starting strength and go to an actual meet. Or better yet hire a live in person coach instead of relying on the Internet and your own limited intelligence.

>>42801074
I'd say the vast majority of it is the spreadsheet being eye-AIDS, but I just don't like the organisation of the week. I'd never program the main squat variant after deadlifting like on day 1, day 3 is just deads and fluff and you could use the time better etc.

>>42800680
Can you link them?

>>42800837
The templates are written by designed by Mike Israetel and James Hoffmann.

Here's a self-critique from mike on them. They've seen some small changes since then, but main points still stand.

>>42801192

>go to an actual meet

always keking at going to meet while being weak, whats the point? you know that point of sport is competing and you arent competetive?

>>42801192
I stalled on SS a long, long time ago. I can't even progress weekly if I eat at maintenance. And peaking for a meet as a fresh noob on SS is beyond retarded. Not sure what the point would be if you didn't peak since you can just max out in your own gym.

>>42800647
Russian Squat Program- doing a comfy 6x2 @80% recovery session. Cant wait to start the intensity stuff next 3 weeks.
Then i will fuck around and do some shit for traps, forearms, and calves.

>>42801205
lay-out could definetly be better, totally agree. Took me a while to figure out how to work with it.

I think deadlifting is programmed before squats since they seem to program the biggest movements first. Big compounds -> smaller compounds -> Accesory -> Isolation.
Especially for hypertrophy this seems smart.

How is day 3 fluff?
For me it's:
Deadlift
Squat
Row (or other back movement)
Shoulder isolation

How would you change it?

>>42801219
The point of powerlifting is to powerlift.

>>42801238
>beginner
>stalled a long time ago
Am I missing something here?

>>42800982
How often do you rotate your variations? And did you adjust the percentages for DE days to make them more specific to raw?

>>42800647
> Trenning
Sheiko squat, bench and some other bullshit

>>42801216
https://www.youtube.com/watch?v=98pUv3AG_74

>>42800611
I remember when /plg/ generals had a pastebin and a Dropbox account with all kinds of e-books and resources.

What hte fuck happened to it?

>>42801174
Exactly
Loosely based off izzy's novice routine

what is some supportive flat shoe

>>42801304
I am a certified plg historian and the exact reason it is no longer posted is because people are lazy.

>>42801315
Like any wrestling shoes

>>42800982
Lower your box height.

>>42801304
>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
http://pastebin.com/1HgVcGam
http://pastebin.com/wCXeXfkk
http://www.chinfl.blogspotco.uk/2013/07/how-into-weightlifting.html
http://www.reddit.com/r/weightlifting/wiki/faq
http://www.iwf.net/doc/technical.pdf
http://yashathoughts.com/

>The information that you are looking for is probably in the above links.
That includes routines, shoes, information on the lifts, etc. Check out the pastebins for literature or the reddit faq for general information.

Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
https://www.youtube.com/channel/UCl3WCm2GfvLxvH877oJ1xEA/playlists

this is the closest I have for you my friend

>>42801314

i like it

>>42801283

how are you POWERlifting when average gym joe is at your strenght level

lmao we POWERlifting now when able to squat a bar?

>>42801319
Wrestling shoes are definitely not supportive.

>>42801174
By the way, same for the other lifts but it's multiplied by the number of sets (so for example to progress bench I must get 25-30 total reps

>>42801333
I like your digits

>>42801281
What I'm looking at is deads, upper pull movement 2, delt move 2, abs.

I suspect some changes may have been made to the templates by now.

>>42801283
Israetel and CWS's book describes anyone with 1-3 years training age as beginner. It's not something for first day in the gym novices. Nobody wants to train first day in the gym novices except Rip.

>>42800611
Who's the girl in the picture?

>>42801333
You are powerlifting when you regularly attend meets. powerlifting programs assume that you actually fucking compete. If you don't compete programming is irrelevant and you should just do a body part split like any casual gym goer.

>>42801373

so if I start playing basketball I should be in team even tho I suck and If im not I should only play HORSE and do some casual layups beacuse im not in a team

nice logic, ask me how I know you never competed in any other sport

>>42801367
Holy shit you literally can't stall as a beginner. Cns development improves on a weekly basis regardless of hypertrophy or weight gain.

>>42801281
Also, I don't like programming any serious squat movement (maybe get away with it with fronts, SSB or less related stuff like lunges, split squats) after deads because the fatigue from deadlifting first will impact squatting a lot, whereas doing them the other way round doesn't really impact as much.

>>42801392
Powerlifting is individual, dumbass. As a novice you are only competing against yourself.

>>42801392
This, in order to participate in a sport you have to train to participate in the sport first.

>>42801410
Depends on what you call a beginner. Someone with a 300 wilks would technically still be a beginner and would be able to stall.

>>42801434

ohh, you're welcome to attend to shott putting or javelin throwing training than, we will get you to compete right away, we need weak fucks like you

Isley are you there

>>42801361
You running 4 or 5 day?
I'm talking about the 4-day hypertrophy cycle.

But, yeah, without the squats it would definetly be too little.

>>42801431
for me there is significant impact both ways.
Quads are the weak link at the bottom if my deadlift, so frying them with high bar squats first would not work either. Candito programs squats first and deadlift second, but this comes with the effect that you actually don't do much deadlift volume at all on his C6W.
That's my experience at least, maybe you suffer less from tired quads during your deadlifts than me.

>>42801456
Lmaoing at your life.
I literally did my first pl meet on a weeks notice.
My first strongman meet I had 6 weeks to prepare.
Stop being special snowflakes and sign up for a fucking meet.

>>42801344
What is your idea of supportive shoes then my good sir?

>>42801478
Ah, I had the 4 day strength in front of me at that point. 4 day hyper looks a little better.

>>42801536
Flat sole?
Probably adidas or Nike or a dedicated pl shoe like Metal or Sabo

>>42801094
>WAWTT
Last day of week1 c6w&knuckols. Bench
>WAWLTT
Whatever the fuck come up on my shuffle, which is mostly hands up music cause im a faggot
>WAWET
Had a huge plate of fries and a chicken for lunch
>WAWFT
Bit lazy, but otherwise pretty great.

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>>42801319
>>42801332
All right, thanks. I've found the Dropbox links I wanted and everything. Untouched, as if it's 2014.

Shit is here if interested:
https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit#gid=0

Also, tripfags need to update their PR's:

https://pastebin.com/2VTGQFN3

>>42801059

When people say something like "3x3-6@8", does that mean that the first set is @8, or all of them?

>>42801576
If you're given a rep range you lower the reps to keep rpe8

>>42801554
Perhaps you'll find wrestling shoes suit your description

>>42801323
I dont use a box, i go as deep as possible and pause

>>42801287
Max effort every week, assistance every 3 weeks and dynamic squat every 12, dynamic deads every 3

Work upto 85% of raw max on dynamic day over 9 weeks, adding 5% each session and backing off every 3 weeks

>>42801576
All. So the first set may be 6 reps, the second may be 5 because you got tired, and the third may be 3 because on top of fatigue you took a really short break or something

>>42801566
A lots changed since then.

+22.5kg on squat, +35kg on bench and +35kg on deads. Cleared up my shoulder and it's recently started again. Injured and fixed both hips. Started coaching. Moved gyms. Passed referees course.

Back then I remember believing I'd never make it to a 140kg bench.

>>42801586
To clarify, does that mean you would only be doing 85% on week 9 of the DE wave? So it would look something like 65,70,75/70,75,80/75,80,85?

Also any particular reason for keeping you DE squat for 12 weeks, or is it something that just works for you?

What do you guys think of the fatigue recommendations of RTS?

Mike T says the fatigue accumulated over all exercises is what should count. Would doing extra back work really fuck up your recovery when it comes to the bench and the squat? Doesnt seem likely to me

>>42801371
Rebeka Koha

>>42801634
Is 140kg 5RM BP achievable natty?

I always prefer 5RM to 1RM.

>>42801671
He doesn't use those anymore iirc.

>>42801703

200+ bp is achievable natty

depends on weight class tho

How do certain people get away with deadlifting with shit form week in week out?

>>42801770
something something genetics and joint strength

>>42801703
Depends on weight, bone structure, levers etc. Probably achievable for most 80kg+ males with enough time dedicated to it though.

>>42801671
Depends on how hard you're pushing it and what the extra volume would be.
As long as you are eating and sleeping enough you can get away with a lot.
But there is a certain point where your body just won't have enough resources to recover. If I'm pushing my limits with insane squat volume that takes up a lot of recovery resources, adding in more bench volume will probably be too much, even if the muscle groups differ.
Think of it like this: If you are cycle heavy 5/week, will this impact your bench training even though the muscle groups differ? (pro tip: yes, it will)

Your body is Houston and pouring in too much water (training volume) at once, will make it flood.

>>42801583
>>42801610

Got it, thanks. I've never worked with RPE before.

>>42801659
Yeah those are the % ive used, bench is the same

Its based off a template tailored towards raw and its working, week 10/11 are 90%+ for triples doubles and a single then 12 is a deload, i think ill keep this variation for at least another cycle if i can keep adding weight to the bar cause if i can squat 240-250 paused with an ssb and narrow stance my comp squat is going to be 275+ and 290-300 wrapped if i can work them out

>>42801585
No outsole on wrestling shoes.

>>42801586
Oh yeah use a box.

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Why is it girls only ever lift at my gym on deload days

WHY

WHY ARE YOU HERE

how is this dup, running 2 ohp days and 1 bench day

>light
ohp 8 reps @ rpe 6 repeat till bout 1-5%
>medium
bench 3 reps @ rpe 8 load drop 5-10%
>heavy
ohp 3 reps @ rpe 9 load drop 5-7.5%

or wait should i move bench to heavy. Im mainly trying to imrpove my ohp for now its too low. I would up the weights every session by 1-3kg because i still can

should have followed the advice of natty lord piano and not gone too heavy on the read delt machine, had doms/strain several days afterwards

think need to do more BB row and use my legs a bit less in diddly, my non-lat back muscles are weak as hell

Krakowskie Przedmieście znów zawłaszczone. Pech chciał że na spacer wybrałem sobie sobotę, dziewiątego. Serio nie wiem dlaczego przemówienie Kaczyńskiego i jakieś modlitwy jednego z wyznań religijnych są ważniejsze od wolnego czasu i przestrzeni wszystkich pozostałych ludzi innych wyznań i/lub o innych poglądach. Mnóstwo osób musiało jedynie zawrócić. Zewsząd było słychać rozmowy ludzi pytających co się dzieje i niedowierzających w to. Była też jakaś demonstracja przeciwko temu wszystkiemu. Polska 2017.

>>42801868
Last thing, can you link/explain all the resources you used for your lower back rehab please?

>>42802129
Pol man is my favourite poster. Better than big man.

>>42802187
I agree Big man is a beta orbiter

>>42801894
I started out with box squats but i didnt feel they did anything for my raw squat, they change the movement too much for me

>>42802135
Just google mcgill lower back protocol, that was it

>>42802187

https://www.youtube.com/watch?v=Rmani9H_8h8

>>42802217
Oh yeah raw is gay carry on

>>42802201
Jeremy we all know you're jealous AF
>esme s-still likes me
>why did you kick me from esmes server this is so unfair boo hoo hoo :(

>>42802305
lol why are you so mad big man?

>>42802305

Esme server is run by Yakob and Emil anyway. Poles rule there.

>>42802321
Why are you so obsessed over some egirl Jeremy?

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Cycling or running for cardio. What will kill less gains?

>>42802339
hands off MY egirl big man

>>42802354
Cycling

>>42802357
What you gonna do? Squat your bodyweight?

>>42802391
YOU KNOW I SQUAT MORE YOU FUCKING FAGGOT

>>42802354
Neither will kill your gains, this is a meme.

>>42801904
Holy shit yes this feel. Also when tons of hot grills arrive at the end of my session, when I'm gassed out enough that I reach failure after 5 chinups.

I want to powerlift but I'm terrified of snapping my shit up

https://www.youtube.com/watch?v=rSDCJ_NZ0fU

>>42801703
For sure, in almost any weightclass unless you have awful genetics.

>>42802412
Never talk to me in discord ever again. I don't like you.
If you bring this up I'm going to pretend I don't know what you're going on about, and you better either drop it or apologize

>>42802428
Powerlifting is fairly safe compared to other sports, very few suffer from serious injuries.

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Panzers real name is Arthur Kowalski

>>42802465
I know for fact his name is Robert wiessman

>>42802465
who is panzer and why do you care?

>>42802480
No Robert Wiessman is a 7ft adonis with a solid 10x11 black donger

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>>42802418
The second part of the post itself is mostly a meme.
Cycling seems objectively better at first, but it destroys my lower back if I lifted recently and forces bad posture, while running does the opposite. Swimming would be optimal, but I suck at it and don't want to lose gym cred.

>>42802539
This image made me start lifting. Fun fact.

>>42802354
Cycling. Jogging is aids if your erectors are tired from squats and diddlies, and it's not the best for your knees, especially if you are a big guy. Cycling has literally zero drawbacks

>>42802539
>Cycling ... destroys my lower back ... and forces bad posture
What the fuck
Just get a grandma bike

>>42802354
Gainz killing depends on how much effort you exert relative to your recovery and diet, not exercise.

From personal experience, running after lifting gives me lower back pain. I do cycling/erg. Cycling after squats though is pretty rough.

>>42802539
Just do what you prefer i guess, cardio is cardio.
Personally i prefer cycling.

>>42802354
cycling is low impact

>>42802428
Take form very seriously and don't hesitate to ask a doctor or physical therapist when problems appear. As the other guy said, Powerlifting has a lot less injuries than other sports. Surprisingly, the body is more tolerant for heavy loads than repeated loads. Repeated impact sports like Tennis/Soccer/Running/ has a much higher injury rate than powerlifting.

Besides, the literal spine injury grandmaster himself, Stuart McGill says that a herniated disc or back injury is not a life sentence. Your training just has to adapt to it.

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>cycling destroys his lower back
>he squats and deadlifts

have you ever tried not having pathethic weak back?

>>42802428
if you have good form, flexiblity and the mindset to train smart nothing ever will happen

i had a bulging disc and ive gotta tell ya the pain was insane, ive never ever been in that much pain before. I cant imagine how much worse a herniated disc wouldve been

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>>42802562
>>42802596
>low back pain from running
???
Are you running very long distances? Never got that doing 1km runs.

>>42802663
>i had a bulging disc

How did you do it?

>>42802669
> 1km run

That's less than one mile. Wtf is the point. Are you sprinting it?

Do we have any score board or so to track who is the top lifter on this board based on wilks?

>>42802683
by having tight hips, not giving a shit about deadlift form and heavy rack pulls

at first i had this slight discomfort in back on one side above the glutes. Thought it was nothing. Next week it was slightly worse, thought i pulled some erector. The week after i snapped my shit and i could not even bend over, didnt know what the fuck was going on. Pain mostly went away within a week so i thought it was nothing. Deadlift like a retard heavy again and goddamn the pain is even worse now, killed me for days.

so repeat this for a month or two because i kept thinking ''nah nah its probally some hip issue since its not directly on the spine'', got it checked by a professional and yes it was a bulging disc. 4 months later now I think im nearly 100% can deadlift fairly heavy again but i still will take it slow to be sure

>>42802732

Supermang 1st
Isley 2nd

That's all you need to know

>>42802748
Haven't been on here for ages, did supermang ever catch up to isley?

I would like remind that pulling sumo means you a bitch

>>42802772
supermang fucked isley in the ass

I've changed my opinion. Big man is better than Yakob.

is blueshoes still around? miss that cunt

How wide should my lowbar squat stance be? Rippetoe seems to be all about "shoulder width, toes out 30 degrees" but other people are going on about hip morphology.

I feel comfortable-ish going very wide and pointing my toes way out, but it seems like too much. But it feels awkward to do it otherwise, like I'm worried about shoving my knees too far out and like I'm flattening out too much. Then again I'm one of these long femur/short torso people.

>>42802579
recumbent ftw.

>>42802739
What do you mean "above the glutes"? I've had some pain at the saccroillial joint but I figured that was mostly from sitting cross-legged, but lifting can make it worse.

>>42802808
He died rip

>>42802810
>at the saccroillial joint
yep right on that spot. For months i thought it was SI related but bulging discs that go off to the side are apparently a thing

also to answer your lowbar squat stance, whatever suits your hip morphology and ankle mobility

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>>42802702
It's the local fire department test. Not that I'm trying to get in right now, but maybe one day. Plus I like going very fast and the feedback from each run's time. It also allows you to run perfectly focused and with solid form instead of hypnotized and like a wet noodle. If I wanted to do long distance I'd definitely get on a bike instead.

>>42802846
*also, it mimics weight training better (set/rest/set/rest...)

>>42802844
did you do anything for your bulging disc

>>42802844
scary. So the only treatment you needed was rest?

>>42802810
Take the stance you're comfortable with. Shoulder width is a good place to start since it feels natural to many people but don't be afraid to experiment.

>>42802739
FUUUUUUUUUUUUUUUUUUUUUUUCk

this is where i am at now. Just 2 weeks of pain at the side of my lower spine above the glute and some time under the glute and i can't get up from the bed or bend over without pain.

Am i fucked? My hips are also super tight like holy shit

>>42802863
>>42802864
staying active, hip stretches and decompression is what I did

it wasnt a super serious case at first so I was allowed to squat but only very upright so i did highbar. Aggravated it and made it worse by doing squat mornings a couple of times

the pain i went through i would not even wish on my worst enemy

>>42802895
stop deadlifting asap start stretching hips asap

>>42802810
Rippetoe's directions are pretty good general stance that works for a lot of people. But hip morphology is the key factor. There's guides here and there on how to find your stance.

I literally couldn't put on my socks my lower back was so seized up and in so much pain.

Then GBro told me about McGill and I can do back flips pain free

>>42802428
is this the one where he's crying in the middle of the woods, kek

>>42802911
Got it. Any stretches in particular?

>>42802669
I typically do HIIT sprinting. 30 second spring, 1 minute rest.

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>>42802956
this helped me the most

i forgot to note that I did weighted situps which I found to aggravate my injury, avoid those

>>42802982
>situps in 2017
situps are like the smoking of the fitness scene

>>42802991
bbbut what core assistance do you do then

>>42802880
>>42802914
Is hip morphology key, though? I guess stance changes the balance between quad and glute activation, so mightn't what's "comfortable" merely be a reflection of my current weaknesses?

It seems like I "bottom out", i.e. pull my posterior muscles fully taught, more easily with a wide stance, which makes it easier to rise, but I don't know if that's a good reason to have an exaggerated stance.

>>42802998
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

>>42802998
Leg raises, planks, ab wheel, hollow holds. I don't remember if crunches were on the shitlist of ab exercises too or not.

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>>42803009
>Is hip morphology key, though?
yes

>>42802982
How long should i lay off the squats and deads?

What's the relationship between weight lifted and MRV?

>>42803098
it entirely would depend on how long it takes to where you feel no symptoms, and then start light build up slowly

I dont know how bad it is in your case right now, but me back i could not even tie my shoe laces

>>42802739

sometimes have pain in left glutes, but I thought it was sciatica

>>42803240
well I had that too because the disc was pinching a nerve

but I am by no means an expert on the topic just be cautious guys

Can we take a moment to discuss the prevalence of toxic masculinity in powerlifting?

>>42803258

only have mild discomfort in my back from time to time

is there a way to test if I'm flexible enough in my hips?

>>42803260
No cause that's faggy

>>42803155
Okay thanks!

>>42803280
you can start by actually doing a glute stretch

>>42803302

which one do you suggest?

>>42803044
I know it differs between people, but the joint has a large range of motion and it's not clear to me that having it at a "comfortable" angle outweighs the potential benefits or effects on other joins and muscle groups that may come from having it at a different angle.

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>>42803260
You should try this place, North of Vag,

>>42803368
Hip socket isn't the only factor. Femur/Tibia/Torso proportions determine what stance is more efficient for you. If you want to know the absolutely most effective stance you could possible have - you gotta find a coach and have him evaluate it for you. Otherwise just find a comfortable stance around what Rip said.

I can't bench 4pl8. I'll forever be a GDE. Time to quit.

>>42803420
>you gotta find a coach and have him evaluate it for you
are there things I could look for if I were videotaping myself?

Still bench more than 99% of u faggots

>>42803471
>durkz
i know you from somwhere but cant remember it

where you the guy that posted on owg who was terrible at the lifts but good at pl

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I used to wake up at night, it was winter ... I live in a block of flats on the 4th floor. I was lying motionless, the light of the lighthouse bouncing off the snow-covered street, everywhere it was so white, but I realized what that sounded like waking me up, coming out like a trash, such a screeching bird and scratching, that sound so loud I thought Some old frustrated will come out on the balcony and something will bellow .. or he will call the police but nothing happened. This sound of scolding combined with whining and scratching was monotonous and measurable, leading me to such extreme that I only said to myself: After all this can not happen really, it is not horror but real life, seriously I had tears in my eyes, I do not know how much I was lying motionless, but when the collision a little quiet, I gathered in myself and gently stepped to the window. There was nothing happening on the trash, so I decided to take off the curtain and see more closely. I grasped slightly behind the edge ... jeeebbbbb! kraaaaaa! Like something not fucking in the windshield, I grab hold of my hand, and here look man monkey, the greatest war criminal! "motherfucker leave me !!!" I fucking like fucking, and he's just: kraaaaaa! kraaaaaa! uuuuuu ...! I entered the room and he stood in front of me on the window sill in all its glory, quickly ran out of the apartment, opened the fuse box in the corridor, wanting to break the door to have something to defend myself, but he was already behind me ... kraaaaaaaaaaa! I jumped out ... and he did not fart in those fuses, the light blinked in the whole block, and I took the opportunity, closed the door and stuffed it with chewing gum ... and he just ripped and snorted, then he calmed down, and I I went back to my bed ... the maupole is already in the fuse box for the second year ... and I just pray that there will be no breakdown in the block.

>>42803518

https://www.youtube.com/watch?v=5TnaxtfpmM4

video version

>>42803464
Do a self hip scour and a rock back test (Google, YouTube, you'll find them) and see what feels best. Then get under the bar and experiment with a stance they emulates what you've found with the tests.

So long as you hit depth pain free with a neutral spine you're golden.

How in the heck do I brace for front squats? It's so easy with low bar because I can get my entire back tight, and not that I'm particularly strong but I can squat 120kg with minimal form breakdown, but a few reps of 75kg front squats my knees start caving, my upper back rounds, and it feels real fucking hard.

>>42803629
Maybe you should front squat with lighter weight

>>42803629
>knees start caving
Cue: Knees OUT
>my upper back rounds
Cue: Elbows UP. Not shoulders up not elbows front, many people confuse this.
60% FSq/BSq ratio is fucking pathetic. I had 75% the first time I front squatted, before that I was only doing lowbar. Now they're at 80-85%

>>42803680
>>42803629
I retract my statement because I am a homosexual. I did 120kg front 1rm and 145 lowbar 5rm, that's less than 85% which I falsely claimed.
Still, 60% is fucking pathetic. Learn to brace, control the descend, don't go as deep as clarence or chinese weightlifters, knees out, elbows up, and treat it like a really heavy machine knee extension

>>42803680
>>42803720
I've always had trouble with knees caving but I've gotten pretty good at minimizing it with low bar.
I started doing them a few weeks ago 4x6 and I'm adding 2.5kg once a week, so pls don't bully too much. The form breakdown doesn't usually start until rep 5 and 6.

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>>42803720

>squats 145x5
>says someone else squat is pathethic

>>42803132
The heavier the weights the lower your MRV. That's why 53 kg women like liz kraven lift like 6 times a week with a retarded amount of volume and huge SHWs like Ray Williams squat once a week

Does the volume look pretty low on the RP hypertrophy block to anyone. I wanna run it but it looks like I could be doing more

>>42803806
Well he IS more pathetic than me, and his front is even more patheticer
Also I tried to help him, All you've been doing is shitposting the entire thread so I guess you're more pathetic than me too :)
>>42803795
Maybe your stance is too narrow? Dw about my previous comment, I was messing with you. We're all gonna make it

>>42800611
I actually walked past her today just outside my gym. Looked like she had just finished a workout

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>>42803868

OK "BIG BOI"

>>42803912
>BIG BOI
That's what your mom said last night

To your father, because they love each other and have a healthy sex life

>>42803929

STOP BEING NICE TO ME YOU PERV

>>42803956
Is niceness l-lewd?

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>>42803982

FUCKING WEIRDO

For whatever reason I woke up today really liking the look of my own face

God I'm handsome

>>42804032
iktf who chad here?

Looked through more of my program and

What the FUCK did he mean by this

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>>42804047

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Rate my new gf lads

>>42804051
5x3 @95% is that even possible?

>>42804051

this is not a gde program and by day 6 your real max should be higher so you can go thru 5x3 95%

>>42804057
Kek. Nice trip loser.

>>42804075
I mean, I don't think so? No. Matter how well your cycle is going. And that's 95% of a PREDICTED max.

>>42804057
A-amy?

>>42804086
How do you feel that bigman stole your ex?

>>42804086

just give up, you are a failure anyway

>>42804086
You are a fucking failure

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mfw Layne made program for Isley to hit wall and prove that his failure once again

What an absolute failure who will never resort to anything

>>42804075
>>42804086

Triple @10 is ~92% for most people. RIP isley

>>42804273
Beep

ARMA WHEN ISLEY

going to get a foam roller

>>42804506
I own a rumble roller and I regret it

(I have exceptional mobility without actually trying though)

>>42804517

What's the problem?

>>42804534
Well... It didn't do anything. I bought a nice rumble roller and crochet ball, nothing expensive or anything, but I just realised all I was doing was hurting myself for some seemingly pointless reason.

I have never noticed any benefit from foam rolling other than my muscles got sore a lot. They hardly get sore after I stopped.

That's just me innit

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>>42803879
let me live with you

>>42804559
regularly foamrolling will keep knots out of your muscles and prevent any kind of cumulative build up injury that will take you out of action for a bit

>>42804581
I haven't touched my foam roller for about a year. I also haven't had any injured for over a year now.

(((I do have above average mobility however)))

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>>42804625

>(((I do have above average mobility however)))

>>42800685
>calves
standing BB, balls of feet on small plats for more ROM, bar leaning against rack uprights. 5x15.

>abs
parallel bar leg raises. explosive concentric, 3 second eccentric. 3xf, "f" being when you can't do your eccentrics any sower than half a second.

>>42804581
No it won't. If the pressure of foam rolling could actively affect your tissues we'd all have permanent dents from where the bar sits from squatting.

>>42804625
for example I never really foamrolled my quads and my VMO eventually after heavy use just had a lot of tissue density and tightness that got worked out my regular massage and foamrolling

do it u turd

>tfw the girls from the bar kept checking me out
nice feels.

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>>42804651
you can 100% break up knots with massage

are you insane

>muscle knots
>muscle
>knots

>>42804581
absolute trash. foam rolling is a meme. its borderline impossible to do effectively.

>>42804663
I am too intelligent to foam roll

>>42804684
>implying a massage is comparable to half an hour of awkwardly trying to iron knots out yourself
massages work, foam rolling doesn't

>>42804690
a knot is real you fucking dingle its a bunch of muscle tissue that has increased density and sensitivity to being worked or having pressure applied to it

>>42803853
>more than 26 sets of back
>20 sets of chest
>26 sets of delts
>etc
seriously? building the monolith isn't even close.

if foam rolling is a meme, how do I prevent injuries other than getting a good form and warming up?

>>42804707
if you are bad at foamrolling foamrolling wont do much yes

but that doesnt negate the effect of proper foamrolling

if you are too stupid to know when you are hitting the right spot and staying on it till you feel it "release" thats you're problem

All my acne has disappeared in the span of a week.

4 years of acne and its all just disappeared in the space of a week...

How did this happen?

>>42803868
as a general measure to prevent bad advice floating around, don't tell anyone how to train without at least having decent lifts. 145kg x 5 is shit. you're not in a position to tell anyone how to do a god damn thing.

>>42804693
ask a girl to foam roll your penis

>>42803837
ok cool.

>>42804741
dunno, but my acne also disappeared had back acne my whole life and now it's gone.

>>42804733
I haven't had a single injury in over a year and I lift 3x a week and run every other day.

The best ways in my opinion are
>have a strong core, obliques especially I think?
>take breaks occasionally, don't lift through any pain
>don't do the same 3 lifts all the damn time, more variety gives muscles time to recover and increases your mobility

All my (((opinion)))

>>42804761
>As a general measure
Was there anything wrong in that specific post, anon?
I even included my lifts so that he could discard my advice if he wants

>>42804778
Same man. I have literally no spots right now. This has never happened before.

>>42804782
>treat it like a really heavy machine knee extension
apologize.

>>42804684
>>42804721
>>42804739

Knots don't exist. No MRI evidence of them, and there was a study that took multiple masseurs and asked them to identify knots in a person and they all indicated different areas.

What's perceived as a knot is normally just neuromuscular tightness. Your brain tightens the muscle up as a defence mechanism to try and restrict you from moving into unstable ROM. That's why you can increase someone's squat depth or hamstring flexibility just by teaching them to brace better.

The main benefit you'll get from foam rolling is the blood flow from flopping around on the floor. It's essentially gentle cardio.

>>42804816
Oh, that. That is a cue that helped me a lot when I started front squats. Coming from a rippetoean lowbar only routine, front squats were really awkward at first because I was trying to move the weight with my hips, so my ass was coming up early, my spine angle was decreasing nd my elbows were dropping. What helped me was 1) the "elbows up" cue and 2) the "kick the ground in front" cue. I immediately corrected my form between 2 sessions.

>>42804867
great. now we've prevented some poor anon from falling on his ass. either way shut up till you have at least 4 plates for 5 reps.

>>42801094
>WAWTT
donglifts, but nice comfy submaximal ones, gonna focus completely on rock solid form
>WAWLTT
Converge. new album leak when?
>WAWET
dunno just woke up
>WAWFT
tired

>>42804898
You're welcome.

>>42804844
> Brain tightens the muscle
That's interesting, any chance you have a link where I could read up on that? I've always been a fag that rolls on a foam roller unnecessarily long before a workout

is the third world squat a good thing for squat mobility or just a meme

>>42804971
Here you go
https://en.m.wikipedia.org/wiki/Myofascial_trigger_point

Lots of love from anon

How to incorporate olympic movements into J&T2.0? And is it a good idea? I'm just interested in olympic excersises, theyre fun and explosive

>>42805007
Thank you

Any advice on RDL?

>>42805138
Don't do them for glutes. I learnt that the hard way.

>>42805138
Do them???

>>42800611
she looks retarded

>>42805157
She looks cute

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>>42805144

by what, throwing out your back?

>>42805149

I'm going to, tomorrow.

There are just so many accessory lifts that I need to do.

>>42805168
By having nice big hamstrings and a mediocre ass.

Sigh

>>42805176
your fault for using a hip hinge as a glute builder primarily.

sumo squats are the key to big glutes. basicaly high bar,wide stance squats, with knees as far out as possible. must be high bar.

>>42805209
I already know, and do, this. Back then though I just went on ExRx and just looked at the muscles worked lol.

I absolutely love sumo and simultaneously hate it

>>42804976
it only ever cramoed me up.
for fucking ages i tried improving squat mobility, then just started squatting and could soon hit depth no problem. look into contract-relax stretching - heavy squats are basically by far the most effective form of this. now i can squat with my ass hitting my calves without any extra mobility at all besides leg swings before and between my sets, and i had awful mobility/flexibility since i was a fucking child before this.

>>42805231
nice one lad. big glutes are aesthetic no homo of course.

>>42805244
Man I've been preaching this for a while now. Couldn't agree more.

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>>42805258
Yeah, no homo.

>>42805157
no

>>42805163
yes

THE BOATS THAT SAIL, THE PLANES THAT FLY, SHE IS WITH ME.
I WONDER IF SHE WONDERS, IF THIS IS ALL FOR REAL,
I COULDN'T STAND TO SEE HER CRY BECAUSE OF ME,

How do i get laid?
I have no friends since high school and dont talk to anyone.
My days consists of commuting to uni, going to class, going to the gym, anime, and reading. I literally dont talk to anyone the whole day.

>>42805378
FUCK OFF MEE

>>42805378
Tinder if you're a fag and have no self respect
Talk to girls at you UNI

I imagine what's stopping you is social anxiety
Shit like
>I don't want to invite myself to that party, what would they think of me?
>they'll think I'm a creep if I go and talk to them

Nobody actually ever thinks either of these.

Just to add, there's a psychological phenomenon that asking for favours makes people like you more. So don't be afraid to ask people shit man.

>>42805378
talk to people then. girls will never push you to get into bed with them if you aren't social. you will hve to somehow become more social. if you can't even envision that scenario, then you are a legit candidate for therapy/drugs, because this is basic human behaviour.

26 captchas till i got one right, btw. fuck life

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>>42805378
You can practise on me anon :3

>>42804157
No way! I don't believe you.

>>42804273
Always been 90 for me...

>>42805470
h-hey

>>42805418
>>42805440
i dont even have anything to say to anyone

i dont think im socially anxious since i can carry out conversations fine if someone talks to me.

>>42805470
no thx trappy

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>>42805500
Hiya anon-senpaii~ your muscles are so big and squiiiishy! hehe! I bet you must workout? :o You should come yoga with me sometime :3

>>42805526
What do you mean no thanks? You're... You're not afraid of girls, are you anon-kun? Hehe :o

>>42805542
>You're not afraid of girls
I am actually, girls are not humans they lack empathy, they're all sociopaths.

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>>42805564
Gosh! Anon-kun!! You've not been browsing that Nazi website again have you?

You starting to worry me anon-kun-senpaii, I might have to get you a school councillor if you keep acting so strange!

Come on, let's go get some ice cream down at the mall, that always makes you feel better :3

>>42805534

WEEBS OUT

>>42800647
I did 325 for slingshot, 415 for deadlift, and +55 lbs for weighted chins, all for 3x3, 3x2. Got the only bar with good knurl at my university's gym and double overhanded all of my deadlift sets, massive PR.

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>>42805578
You can do 5 chin-ups, right anon?

>>42805577
This has nothing to do with 4chan, it's all from my personal experience. I'll never trust any women with anything they're only worth for pump and dump.

>>42805587
>>42805587
>>42805587

FRESH BREAD

>>42805534
>>42805577
>>42805589
s-stop it

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>>42805596
Robert we know this is you

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>>42805589

Actually I can 8

Pretty good for a 100kg fine male, huh bitch?

Should I tell Isley the ph3 template he is following is the incorrect one made by a brainlet with fucked up calculations and errors in it?

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>>42805636
I wish you just didn't

>>42805636
should i tell sean that HE STOLE MY PRINCESA AWAY FROOM MEEEEEE

>>42805636
no plz dont

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>>42803806
>>42803912
Stop using azunyan and mio for evil.

>>42804844
oh fuckin yeah so then why did repeated sessions of foamrolling, massage and ems decrease tissue density in my VMO and make them stop pulling on my knees really hard whenever they were being actively used

>>42805962
Placebo?

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>>42805610
no this is me i only post with anime