/plg/ - powerlifting general

>WAWTT
>WAWET
>WAWLTT
>WAWFT

second for world's best hobby

posting the official /plg/ waifu (no dick this time)

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>>42864402
NOT. MY. WAIFU

>>42864392
SSB in all fields

>>42864453

>WAWET
>SSB

Metal.

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I GUESS YOU'D CALL IT SUICIDE

Anyone here ever transitioned from heeled shoes to flats for squats? How did it change the movement and the way it loaded the muscles (i.e. more quad involvement or something)?

>>42864512

kek

>>42864603
Yes I've alternated between them a lot with effectively zero complication

>>42864603
I did very recently. Slightly more quad engagement, more ankle mobility requirements. Other than that, basically no difference ime.

1 week left until I can buy my own alcohol.
I've always wanted to be a fully pledged alcoholic.

>>42864603
I've tried before but ankle dorsiflexion sucks. Working on it daily.

I've actually gone from flat sole deadlifting to wl shoes recently. Not really a change in the weight I can lift, was just too lazy to bring an extra pair of shoes to the gym or go barefoot.

>>42864634

Inderdestig...

>>42864756

Good to hear. I've been having problems with back squats not really hitting quads lately (partially from the heels suddenly making me pitch forward).

>>42864789

Deadlifting in heels feels awful for me. Dunno how you do it.

>tfw small ass but (relatively) big quads
Why God

>>42865052
It's not a huge difference though, only really noticeable for the first couple sessions, then you get used to it.

My recommended daily protein intake is around 200g but I usually have around 100g. Would this slow down my progress?

>>42864512
How would a dl like this work?
???

>>42864458
Who is this retard face?

Reposting in new thread...

Anyone here have experience lifting with Lyme?

I lifted for about three years straight before taking a break for about a year. Got back into it, working consistently for 3 months and getting back close to former stats before I got hit with Lyme and Lyme Carditis (where the bacteria makes its way to the heart and nearly kills you.)

I've been on IV antibiotics through a PICC line for the last month, and you can't do shit with a PICC line in. I even had to quit my job. Fatigue varies but physical activity is rough. I can walk about a half mile before I'm exhausted and out of breath. Also, getting up from a sitting position usually causes imtemse dizziness.

I know it's going to be a very long recovery process, so I'm just trying to gauge if anyone else has had similar experiences.

>>42866492
Ask a doctor friendo

>>42866492
I got it twice. Fucked with my knee joints and shit. Which squatting actually mended. It fucking blows but thank god i caught it early.

>>42864789
My friend got banned from my old gym for deadlifting barefoot. He has quite nasty athletes foot and it would leave a white substance on the floor/plates after he'd have finished.

>>42865083
>I need this much to progress.
>I'm only getting half.
>Will it effect progress?

Yes.

>>42865083
I think I'm in the same boat. I just calculated mine and it was 230 grams, but I'm totally not getting that much. Do I just eat more meat?

>>42867124
What's your BW and estimated bf%. I really doubt you have over 260lbs lean mass. In studies on athletes there was no recorded difference between 0.8g protein/lb lean mass and higher doses.

>>42867175
Wait so a 93 kg male at about 15% bf only needs 140 g per day?

>>42867570
what
100 kg is 220 lbs
1.7*100=170g
0.8*220=176g
You aren't a brainlet anon, are you?

>>42867175
Okay im confused.
>>42867597
Yes i am. but
>0.8g protein/lb LEAN MASS
did he really mean bw?
I weigh 78kg. this calculator tells me to eat 200g of protein: https://www.bodybuilding.com/fun/calpro.htm
Then when I calculate with 0.8grams per lb of lean mass, I get around 100g of protein.
If I calculate 1.7 grams per kg of bw, I get 130grams.
??

>>42867570
That was me and you obviously didn't read my posts. 1.7g/kg bw is the math for someone who's like 8% bf.

>>42867570
Not really, 1g/lb bodyweight is a good overestimate for most people because most people count calories like shit.

>>42867628
>bodybuilding.com/fun/
Go nuts and eat 1.2g protein per lb bodyweight if you want to, I'm not your mother. Carbs are cheaper and leave you feeling like you have more energy though.

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Is this gymnastics Manlet on the sauce?

https://m.youtube.com/watch?v=Kr_6iLGpo_I

>>42867628
>1.7 grams per kg of bw
It's still per LEAN kg of bw. Does it make sense for someone like B**gie who has 100g surplus fat to eat 170 g more protein? What is it going to do, get inside his fatty cells and transfor them to muscle cells?
Calculating protein intake off anything other than LEAN bodyweight is a t best a gross oversimplification and at worst straight up nonsensical and wrong
It is impossible to get two values that differ more than 5%. They are not different formulas. 1.7 is what you get when you do 0.8/0.454 and round to nearest (0.454 is lb/kg)

>>42867692
ok thanks for helping, I seem to be retarded

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>spends his hard earned money to use machines to increase strength
KEK
>he doesn't climb mountains for legs and swing greatswords for arms, doing the plank while reading books to keep fit while recovering
Fucking mega cucks.
Plebians get out.

>>42867691
Of course, but benching >1.5xBW isn't really anything special for gymnastics guys.

>>42867692
No, 0.8 * 2.2 = 1.76g per lean kg of bw so he should be eating 1.8ish g per lean kg of bw to avoid weird rounding.

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>>42864379
Can I record a goodlift stream via VLC?

>>42867724
that sounds cool

>>42867734
>No
>0.06g per kg difference
>5g for a normal adult male
>big enough difference to say "no"
The difference between 1.7 and 1.76 is less than 5%, just like I said in my post
Eat 500g if you want to be "safe", idgaf, you're being autistic

>>42867775
Might as well be accurate.

>>42867775
so it's better to eat too much than to eat too little. Atleast for the purpsese of pl

No, your best option is just to download the stream once it's been broadcast from the ipf youtube page

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>>42867927
nvm I just used Quick Time player. It just works (TM).

>>42867998
cool

>>42864395
Not a sport
Not a hobby
Not a job
Not interesting to normies
Not attractive for females
Not relevant in the media
Not suitable for healthy joints
Not contributing to aesthetics

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Daily reminder to give it everything you got in the gym guys. :)

but don't hurt youselves

wow okay so I'm sitting here disposing some Norman khan like usual and wow I mean it keeps coming as I typed this just tons of Norman khan logs came spewing out like they couldnt wait to jump in the toilet to go back to their motherland India

I gotta last few days the Norman khans were acting quite stubborn indeed but not today no sir it's a full house today hahah the Norman khan is so full packed in the toilet it reminds me of when those pajeets all overcrowd into those trains they love doing KEKE

>he needs special shoes to lift in
PL meets should be exclusively barefoot and dressed in nothing but underwear of your choice.

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Can I get a deadlift form check? I did 3 reps in the original video of 235 lbs. My webm cut off the last one though. I feel like I need to work on:

my head placement
over extending once I reach the top
I cannot get my lower back to stay arched when I pull.

Is the keeping an arched back going to be a problem judging from the webm? It's what I'm most concerned about.

I probably did about 30ish deadlifts at this weight recording myself trying to make corrections after each one. There are just so many cues and trying to stay tight and I still feel like my back doesn't look as good as many of the videos and pictures I've looked at online. Just want some advice though on what to improve on because my dead lift is comically weak compared to my other lifts and how long I've been lifting.

>>42864392
>>WAWTT
Pull focus day from a 3 day RP physique template. Spending a block just bobydilding to let my joints recover seeing as I'm falling apart at the mo.
>>WAWET
Chicken and rice cos I'm at work and it's the only thing they microwaves well and tastes good
>>WAWLTT
Dance Gavin Dance in the gym, Sigma powerlifting podcast episode with Hani on the bus
>>WAWFT
Tired. Slightly optimistic realising I've got about 6 months before I need to be in comp shape. Plenty of time to get injury free and drop some bodyfat

>>42868123
is that man on peds?

>>42868379
just pick it up lol

>>42868425
And then put it back down?

>>42868379
your back is dogshit, learn to get the pelvic tilt rocking

How do I stop being depressed?

I feel worthless and almost ready to kill myself but too beta to do it. I fail with every girl I talk to after a couple months, in school and doing nothing with my life and everything seems like a waste of time. I'm extremely lonely and just want someone who loves me.

>>42868457
Yea I said I knew I wasn't keeping an arch. What are the cues for it/how can I fix it? I feel like I am pushing my chest up as far as I can go. So I don't know if my hips need to be back to have my hamstrings help more or if I need to stretch hamstrings more or something?

>>42868465
>How do I stop being depressed?
change your fucking mindset, read what you wrote

PERSPECTIVE

>>42868480

Idk if you're memeing and I used to think depression was a meme and was just mindset but now I'm worried because it only seems to get worse.

How do I change my mindset by reading it and not just fake it?

>>42868478
can you not rock your hips?

>>42868503
You mean thrust my hips?

>>42868379
I think you probably need more flexibility for your lumber, there is a slight round it seems like, maybe even get it to the point where you can "hyper" extend it a little bit

>>42868510
I posted a bit above. I think it could be a hamstring flexibility issue causing this? My lower back tries to compensate for my hamstrings?

>>42868505
at 28 seconds is where your at, 33 is where you want to be

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

>>42868526
Ah okay. Makes more sense now. I'll add this to warm-up/stretches to do as well then. Thanks.

Ok so wondering if you guys can help me find out what's weak in a certain lift.

I did snatch grip SLDLs from a deficit and my hips are slightly above my shoulders/in line. I fail the lift about halfway up when my torso is a little more than 90 degrees from the floor but the start is easy. Am I right in thinking that my lower back would be the weak point here?

>>42868526
>>42868505
>>42868543

No. DO NOT try to get into an arched position. You need to be in a neutral spine position NOT an extended position.

Stay in a neutral position with hips and ribcage aligned, arching your back will put you into an 'open scissor' position

https://www.instagram.com/p/BXN8iVkH7ho/

Holy fuck oly is fun. How would you guys program it if I wanted to train oly (beginner) and gain upper body mass?

>>42868648
Okay so not arched. But you do agree that my lower back is a bit rounded and needs to be fixed on the initial pull yes?

>>42868379
your lowerback is rounding before you even pull

stretch so you can get into position with a straight or slightly hyper extended back

>>42868672
Learn to set up with a hip hinge keeping your whole torso moving as a solid unit (like an action figure, where it's only articulated at the hips, knee etc, spine can't possibly bend) you'll solve it immediately. Majority of that looking like a bad position once the pull starts is your t shirt bunching up

>>42868465
I don't fucking care what some ebin man with a medical degree says

The #1 cause for depression is stagnation. You need to start trying and doing new things. You really gotta break out your comfort zone. I've seen this with friends and acquaintances time and time again.

I know this is really fucking hard, since depression saps you of willpower, but so is lifting weights. Trust this stranger on the internet, that only you have the power to break out of it.

>>42868672
>>42868681

Not a mobility issue. It's a load order error in the setup.

Try this way of setting up and you'll be fine
https://youtu.be/fc4_hq7tjkU

>>42868701
good stuff. So I keep trying to push my chest up when setting up. Is it okay for shoulders to roll back then? I know some people say try to pinch with your shoulder blades. I've heard others say pinching shouldn't be the right cue though?

>>42868781
Don't pinch your shoulder blades on the deadlift. Pulling them down is good though, tightens the lats.

>>42868820
Down as in like I'm flexing lats or down like I'm "pushing" the bar away right?

>>42868831
Down as in hold your arms straight out in front of you, now lower them as much as possible while still pointed forward. This type. For the deadlift you're pulling the bar into you

>>42868854
Ah okay perfect example. Last question I have is I seem to only get my glutes involved when I hip thrust and lock the bar out. Should my glute be clenched the whole lift? I naturally wanna point my toes out a lot if I do it that way.

Something weird is happening and I am worried

>>42868865
Might want to get a smarter opinion than mine here, as I admit some lack of knowledge. Yes, you want the glutes to be activated the whole lift but you gotta remember that flexed glutes at the bottom isn't like flexed glutes at the top. Compare a full bicep flex and a flex with the arm stretched out. I think you should be fine if you create hip tension and drive your hips forward

>>42868883
Don't forget to wipe

>>42864392
>WAWTT
Deadlifts

>WAET
Trying out my new sous vide machine I got for my bday. I have some 2 inch thicc Ribeyes I have been eye fucking all day

>WAWLTT
Threw in some High Country by The Sword. They always get me ampd to lift

>WAWFT
Feeling a little nervous about today's lift. End of my cycle and I need to pull a new 1rm. I have failed twice already and it's very mentally demotivating.

>>42868698
100% this. when youre not happy with your current situation, the only option is to start changing variables. change what youre studying, change jobs, move far away. you cant be afraid of losing security because that comfort is whats holding you back

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>>42868465
This pain never goes away. But part of becoming a man is accepting what you can't change and changing what you can change.

I feel similar but its not worth going into a lot of description over plg.

The best thing that helped me was bullying my friends into going out more, and reconnecting with old friends.
Just offer to buy them a drink and they'll come lel

Best case scenario. Move away.
But that's very very difficult.

I'm not happy with the size of my gloots what should I change?

I'm thinking of moving far far away where everyone has a flat ass and mine looks amazing in comparison

I can do 20 reps with 60, 12 reps with 70 but only 5 reps with 80

Why? I should be able to do 10 reps with 80 because I can do 100

>>42868648
>https://www.instagram.com/p/BXN8iVkH7ho/
sorry didn't look like a squat to me

>>42869175
A train coming from San Diego is traveling eastwards at a rate of 65mph while a train from Chicago is traveling westwards at 55mph, if both trains departed at 3:45am, what time is lunch?

>>42869392
Lunch is from 12am til 1pm

>>42868654
I'm training squats/push/pull one day and snatch/clean/push/pull the next, ABx

It's working pretty well

>>42867691
Who cares. He's a gymnastics manlet

>>42868654
Bulgarian method

>>42869175
80% is not a 10 rm, it's an 8 rm. Did you do this all in one session or? If you're not fatigue free enough, it's unlikely to get all 8 reps.

>>42869510
I'll try 8 reps and if I don't get them what do I do

>>42869573
>>42869175
what the fuck are you even doing, what routine is this? Why are you so obsessed with getting 80 for 10 reps?

>>42869042
>>42868698
thanks a lot it helped a little and I think you're right, it's stagnation. My life has been the same for over a year with no change at all.

>>42869573
Nothing, some people are better at reps than others.

>>42869616
But I'm bad at maxing too

>>42869592
Its a routine I paid for from vega gains

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>>42869648
>Its a routine I paid for from vega gains

>>42869648
>I paid for from vega gains
Please be joking

>>42869662
You placed your camera wrong

>>42869677
Sorry anon, will post another video

>>42869665
>>42869658
https://m.youtube.com/watch?v=PKxzgeMISjE

He's pretty strong and is more intelligent than me

>>42869648
What lift is this? How is your form? How long have you been lifting?

>>42869662
>Not sure if breathing into stomach and bracing or just fat
>Don't fully lock out hips/knees
That's about all I see wrong desu. Not exactly the best angle or the best clothing color to see things.

>>42869688
Hey thanks anon. I deleted the post but will post another video later today.

>>42869688
Bench. Form is bad. 4 years

>>42869680
Also, your mobility is shit, you need shoes with heels
Also, don't squat barefoot
Also, don't squat on that kind of floor without safeties. What the fuck kind of setup was that? What if you get stronger and need to bail out of a RPE 11 squat? What will you do, drop the bar on the wood floor?

>>42869696
Film directly from the side at hip level

>>42869704
Videos?

>>42869724
I'd rather die than show off my gde face

>>42869734
I feel your pain

>>42869734
Just edit the video so we can't see your face?

>>42869746
I am not technically abled

>>42869759
You didn't seem to have many problems in the first video though?

>>42869780
I've never posted a video before

>>42869353
Don't be a brainlet, neutral spine bracing is a global concept.

>>42869709
Thank you so much. Should I consider lifting shoes or nah?

Im back from my Layoffs babes

Im BAAAAAACKK
blueromaleos

watch ny latest updat video explaining the situatioj

https://youtu.be/hiMS_Ci55RE

>>42869786
Oh, didn't realize you were the bench anon, whoops. You should be able to crop your face out depending on the angle. Cropping videos is easy, there are apps that will do it for you

>>42869814
I wish I was as cool as you.

I've been thinking of making a video of myself squatting shirtless on the train tracks with a bottle of vodka and cigarette's talking about the stuff you do in your videos

Then at the end I'll out run the train like Greg plitt

>>42869813
Yes, you should. That's what "shoes with heels" meant.

>>42869682
And there's plenty of people who are stronger and more intelligent than him, and hit his PR's in less than two years of training.

Oh my fucking god my arms have started hurting like a bitch when I'm a few sets into squats or bench.

I figured it was some fuckaroonies from my summer job, which involved a decent amount of straight arms lifting. But it's only gotten worse.

It sounds like it should be bicep tendonitis, as that's what every low bar nigger seems to get, but the symptoms don't match what I'm reading should be tendonitis. It doesn't hurt at all during most of my day, only once I'm a few sets into squat or bench. Tendonitis should from what I know hurt more near the shoulder but mine feels closer to the elbow, but the pain is definitely the entire bicep.

Brodoctors seem to tell me the solutions are to grip harder, and wider for squats. What do you guys have to say?

I've been a smart boy and already booked a time next week with a physio I've had success with, he gives good advice and actually seems to keep my lifting in interest.

>>42870118
https://www.google.com/amp/s/glennpendlay.wordpress.com/2012/02/17/got-tendonitis/amp/

Watch this

>>42870118
If aches and pains don't go away after you let your fatigue dissipate definitely go to a physio. Honestly, we can only give you guesses rather than solid answers. You made the right call.

>>42870118
>nigger

pls don't

https://www.youtube.com/watch?v=FC9aceFjhd4

>>42869430
>>42869409
Would PPLPPxx work
Pull:
>Snatch/clean
>Db-rows
>Chins
>Curls

Push:
>Bench
>ohp
>triceplo isolations

Legs
>higbar atg squats
>jerks
>SLDL

Or should I alternate jerks and bench on push day?

>>42870188
Doing both won't get you good at either. But even if you do hem for fun, squatting only once a week is silly. You need to pump those numbers up.
Legs Push Pull Legs Push X X would make more sense
Squats, cleans, snatches and deadlifts on legs
Jerk and bench on push
Hang cleans, hang snatches and pullups on pull

>>42870188
What the fuck are you doing? Honestly? What in the world made you think it was a good idea to do PPLx2 and skip leg day in order to become a strong olympic lifter? Are you aware oly routines look more like this?

>Day 1
Back squat
Snatch or variation
>Day 2
Front Squat
Clean or variation
>Day 3
Back squat
Jerk or Variation
>Day 4
Competition clean&jerk heavy
Paused Front Squat
>Day 5
Competition snatch heavy
Paused Back Squat
>Day 6
Fuck around and do some bodybuilding shit
>Day 7
Rest or more bodybuilding shit

And desu I'm sure I missed something important because I don't know shit about oly programming but it's painfully obvious you know even less.

>>42870188


Max Aita has good info on training for your supertotal

Planning to run this variation for my next 5/3/1 cycle, rate, what to change?

Upper
Press 5/3/1
Joker Set (optional)
3-5x5-8 FSL
BBB Bench 5x10 @50%
Weighted Chins 5x10
Tricep Pushdown 3-4x10-12
superset with
Curl Variations 3-4x10-12

Lower
Deadlift 5/3/1
Joker Set (optional)
3-5x5-8 FSL
BBB Front Squat @50%
Hanging Leg Raises 5x-10

Upper
Bench Press 5/3/1
Joker Set (optional)
3-5x5-8 FSL
BBB Press 5x10 @50%
Close Gip Bench 4-5x8-10
T-Bar Row 3-5x-4-8

Lower
Squat 5/3/1
Joker Set (optional)
3-5x5-8 FSL
BBB Deadlift 5x10 @50%
Hanging Leg Raises 5x8-10

I am still not sure if mixing BBB and FSL with Joker Sets is a good idea

>>42870258
not a good idea mixing BBB with FSL, after FSL you will either be unable to complete BBB or have to use a weight so low that it becomes junk volume

>>42870258
>BBB and FSL

You're going to under recover. Joker sets are way more brutal than you think, especially if you're tempted to PR all the time.

>>42870258

Too much shit in there mate. Simplify it.

>>42870285
I ran FSL for the previous cycle and it's alright but I feel like I should try BBB

>>42870297
Yep, thats what I was thinking, a good chunk of Upper days is JS, FSL, and BBB
>>42870272
Sould I just run BBB without FSL and Jokers? I read about it, but never found a proper answer

>>42870302
IMO the only BBB program worth doing is the one where you do 5x10 with your FSL weight and never go for PRs on the 5+/3+/1+ sets. You'll be working up to 5x10 @ 67.5% of your true 1rm on the last week. You want to go into those fresh so do the minimum reps on the 5/3/1 sets and maybe an extra 2 or 3 reps to reach RPE7-7.5 but nothing hard.

>>42870322
>Sould I just run BBB

Yeh. It's a lot of fun.

https://www.youtube.com/watch?v=qV5lzRHrGeg

>>42870322
No, the opposite. 5x10@50% of your 90% is stupid volume. It's too far from the ~80% range you want to be working on. Just because it's sets of 10 doesn't mean it's good for hypertrophy.
If you're going to cut something out, cut the BBB and leave the jokers and the FSL in.
Source: I actually did 531 BBB without jokers or FSL. Made very slow gains, we're talking 2.5 kg/month on the squat as an intermedate.

>>42870349

Anecdotally I believe that my adherence to BBB for a full year was how I built my foundation, and was a great chance to drill form.

https://www.youtube.com/watch?v=UlFMVzo9zuE

>>42870322
BBB is total garbage, it's incredibly difficult (when I ran BBB challenge i threw up a few times after squats) but it's at such a low % of your 1rm that it's mostly junk volume

similar experience to >>42870349 except my squat actually regressed significantly from lack of heavy work

>>42869814
How the fuck do you manage to look even more potato than before?

>>42870382

* I didn't run the challenge. I rolled at %50 and went HAM on amrap sets beforehand.

>>42870349
>80% range
>hypertrophy work

Except for that autism, he's right. If you want a strength program do jokers and FSL. If you want to run a hypertrophy block, just do a lot of volume.

>>42870390
The BBB challenge isn't junk volume and it's genuinely a good way to grow. 5x10 at 58.5% is just the first week, and that's already moderately challenging. Your squat regressed because you under recovered and you weren't used to heavy weights. If you took a deload week you would have easily done your old 5rm for more reps.

>>42870188
Check out this article: http://70sbig.com/blog/2012/07/transitioning-to-olympic-weightlifting/

Website can be a little junky, if it doesn't load just refresh

>>42870231
>>42870251
My legs are proportionaly stronger/bigger than my upper body right now. I'm sure just getting a thicker back would add loads to my squat.
My main hindrance is oly technique, not squat strenght.
>>42870256
I have some juggernaut books.
So should I just not do the program?

>>42870382
one time after a girl hurt my feelings I was singing along to this while navigating through LA and almost crashed because I got all teary eyed

>>42870484
>I have some juggernaut books.

Max wrote one specifically for programming for supertotal I think; I would put a lot of trust in his wisdom. Supertotal training seems lke a ton of fun. If I weren't so hell bent on being a mediocre powerlifter it's what I would probably do

https://www.youtube.com/watch?v=o97_jDomyqc

>>42870484
Snatching and holding shit overhead will thicken up all your small muscles, rear delts rhomboids etc, heavy pulls of any kind will build traps like nothing else will, all you need is to throw in some bodybuilding lat work into your oly lifting routine, not throw some random oly lifts into your shitty low volume BB routine. If you want to seriously get strong as an oly lifter you will never in your entire lifting life think "hey maybe my squat is stronger than I need it to be".

>>42870134
If only I had a bicycle tire available. Any idea of what could work as an alternative? Is this doable alone?
>>42870146
I'm a retard and I haven't actually tried a deload or rest period yet. I hit a good gains patch right around the time it came and I really don't want to stop until progress halts. I have a deload week programmed in 3 weeks.

Anyway I'm gonna see what my physio says, he's been great so far. Fixed my patellar tendonitis like it was nothing.

>>42870514
Never cry over a girl again

They are evil :(

>>42870538
Bicycle inner tube is literally the cheapest thing you can buy/use.

Any long band with decent elasticity will work

>>42870538
>Fixed my patellar tendonitis like it was nothing.
how?

>>42870587
just stop squatting ahahahah nigga

>>42870514
cry is also a good song by her for that mood

>>42870328
I looked through the book, and I think thats Variation I of BBB, looks like a juiced up FSL "Perform 5x10 sets with the weight that you performed for the first work set of the day."
>>42870349
Did a similar vers for my previous cycles without the BBB
>>42870416
Guess I'll stick to what I had before

>>42870416
>>80% range
>>hypertrophy work
Never used the two in the same sentence. I meant that for the sport of powerlifting you generally want to work relatively close to your 1rm. Not 95% every day (unless you are retarded and on steroids and your name is Eric), but definitely not 45% either
>>42870390
FWIW I didn't ran the challenge version, just perma 5x10@50%

>>42870587
He told me to do single legged eccentric leg extensions. Get on the leg extension machine, lift the weight with both legs, remove one while keeping the other flexed and slowly lowering it. Then doing the same but for the other leg. I never got any heavier than 20kg. Did a few sets of these every workout and left my squats alone for a while and it's skyrocketed. Had some of the tendonitis sensation appear again recently but I did the exercise again and it's feeling great.

I will admit though that I made two other changes around the same time. Slow descent on the squat so my knees dont bounce forward at the bottom, and cardio twice a week.

>>42870651
How's this? I don't remember exactly how my previous variation was, but I tried to closely recreate it, anything to change?

Upper
Press 5/3/1
Joker Set (optional)
Bench 3-6x5-8 FSL
Weighted Chins 5x8-10
Lateral Raises 3-4x10-12
Skullcrushers 3-4x8-10

Lower
Deadlift 5/3/1
Joker Set (optional)
Front Squat 3-6x5-8 FSL
Leg Raises 5x10
Curl Variations 3-4x10-12

Upper
Bench 5/3/1
Joker Set (optional)
Press 3-6x5-8 FSL
Close Grip Bench 4-5x8-10
T-Bar rows or DB rows 3-5x4-8

Lower
Squat 5/3/1
Joker Set (optional)
Deadlift 3-6x5-8 FSL
Leg Raises 3-4x10-12
Curl Variations 4-6x10-12

Newfags can't red circle

https://www.youtube.com/watch?v=yfX7mCHbroc

>>42870416
my squat regressed because there was insufficient heavy work on the program, the only time I was handling anything near 80-85% was on the AMRAP sets of which there was one per week

take 50% of 90% (training max) of an actual 1rm, and that puts you at 45% for 5x10, which is well within the range of junk volume

i got really good at squatting light weights for 5x10, that's it

>>42870800
Fuck you Se "⭕" an

>>42870789
10/10, go get 'em tiger

>go into literally any discord server
>trannies everywhere
>call one mentally ill
>instabanned every time

I hate trannies

I'm running a GZCL kind of program for my squat right now and I don't enjoy squatting not heavy often, is it a retard idea to squat heavy often if I can LP like a couple kg each time in this fashion if I don't value my DL?

heavy squat+pull volume
rest
heavy bench+ohp volume
rest
heavy squat+pull volume
rest
heavy ohp+volume bench
rest

that's still decent right?

>>42870800
It's blue to me

>>42870925
Its a magic circle. I changes colour depending on how gay you are.
Blue = gay
Orange = bi
Red = straight

>>42870880
So far, it's been going great, except for my bench and press, I'm so close yet so far away from 1pl8, and bench I'm just slow at

Why do weightlifters keep bullying powerlifters for not squatting atg

/plg/ general, aka fat tripfag fucks that think they are good at lifting because they're fat

>>42870994
They are salty because we outtotal them even without all 3 lifts

>>42870994
generally its because the people that practice oly are GDE's so they need something to feel good about themselves

A great example is Panzy. It's not their fault though oly is extremely technical you need to be a chad to be good at it.

If im 172 el bees is 140-160g a good range for protons?

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>>42870516
Do you mean pic related? I didn't find anything else by him.
>>42870422
>>42870531
Monday
Snatch
Clean and Jerk

Tuesday
High bar squat
OHP
Rows

Thursday
Snatch
Clean and Jerk

Friday
Front squat
Bench
RDL

1.Can I add curls and tricep isolations to this?
2.What about chinups?
3.Bench is lagging, how do I modify this so that I can bench 2x? Can I add a day on Wednesday (or Saturday, but switch ohp and bench places) to do bench,curls,and tris?

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>>42870784
thanks for answering!

>>42871149
divide upperbodywork over the days
dont do direct tricep work, do more pressing or else youll fuck your elbows eventually
pair curls with your upperbody pulls

so for example you could move rows to monday

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>>42864392

>all of these people taking dumbbells, walking over to the squat rack area, and doing dumbbell work right in front of a machine or rack

Human garbage.

>WAWTT

Machine bench and press, CGBP, paused deadlifts, and pulldowns.

>WAWET

Not chili again, that's for sure. My digestive tract is not happy with me after eating nothing but chili and cornbread for twenty-four hours.

>WAWLTT

Amon Amarth.

>WAWFT

Could be better, could be worse.

>>42871102
yea that's plenty

>>42871171
ABxABxx
A
>snatch
>c&j
>curls
B
>highbar/front squats
>OHP/bench
>Rows/RDL
>light volume bench/incline bench
uhh

Should I just keep doing 3x12 bench and increasing the weight like I am

I am attempting to build muscle but have no idea of this gay body building shit

>>42871255
>ABxABxx
>A
>>snatch
>>c&j
>rows/chins
>>curls
>B
>>highbar/front squats
>>OHP/bench
>>RDL
>>light volume bench/incline bench

was that hard

Fuck my bicep was killing me during bench today, didnt even finish all my sets it was hurting so badly. Why the fuck did that happen? Everything was fine before today.

>>42871275
Why are so many clueless guys like you coming into the Powerlifting general to ask about non-powerlifting shit

That's a qtddtot question

>>42871304
Well I've been in plg for several years and I'm actually quite the contributor to this general that's why

>>42871312
Then I am absolutely speechless you can't answer your own question

>>42871277
>ABxABxx
A
>snatch
>c&j
>chins
>curls
B
>highbar/front squats
>OHP/bench
>RDL/rows
>light volume bench/incline bench

ok how about this? I wanna do chins more

>>42871329
I'm literally just trying to keep this thread in momentum

Now tell me anon, how many reps and sets should I do? I'm currently going 100-150 reps a week.

>>42871375
AxBx
>A
13x7 @80%
3x10@70%
>B
5x1 @95%

>>42871413
I was thinking more

3x20

4x10

5x17

9x5

I did what I think were rounded back sumo pulls and my back felt stiff and bad after

But today I've got tummy and lower back doms and my lower back feels really good and mobile

What should I take from this experience

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>>42871455
your spine will adapt with time, progressive overload works just fine on it.

>>42871546
How can I make sure I only make micro fractions in my spine and now big ones?

>>42871561
well if you feel fine today that's a good sign!

First week of Renaissance fag here. Is the MEV week supposed to feel this god damn easy or have I selected weights that are too light?

Running every day, or at least every other day, was the best idea I ever had.

My heart is big and strong like my posterior chain

>>42871810
>have gf, heart is bursting
>lose gf, heart is deflated

>>42871830
Same but replace gf with beta orbiting an e girl

>>42871868
hahah ok big man

>>42871830
Same but replace having a gf with out lifting Jeremy

>>42871810
How far

>>42871830
same but replace gf with pain in my back

>>42871830
same but replace gf with divorced wife

>>42871830
Same but replace gf with pacemaker

>>42871931
Only a couple thousand metres, 2-5k really, depending on how good you are.

>decide to measure arms for lols
>right arm is 1cm smaller even tho im righthanded
>bodydysmorphia kicks in
>start thinking my right arm is small while my left arm is huge
how do i trick my brain into forgetting this

for some reason my right tricep is undeveloped. I kinda noticed this while benching too when i go near failure my right arm starts to fuck up form wise

>>42872042
Improve your form and keep lifting as you are. The best way to correct a muscle imbalance is to correct your form and keel doing unilateral exercises, not by isolating the smaller area contrary to popular belief.

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Holy fuck I just realised the rock looks like blueshoes

https://www.instagram.com/p/BZEgG0UjjnM/
Castlecuck btfo

I have a slight pain/discomfort in my right since yesterday. Most likely overtrained, since I have just finished a tough hypertrophy week on a cut.

My question is: What should I do to make it recover well?

>>42872531
>right
on your right what

>>42872531
It mostly bothers me when sitting down by the wat. No discomfort at all during training.

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hate squat
squat is currently the boogieman of my workout
when I approach the bar I get anxious and fugg my form up

>>42872546
Oh sorry, in my right hip.

>>42872397
cringe t b h. pretty pathetic for a bunch of grown men to try and start shit in person with a (probably disabled) lad who isnt hurting anyone

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>>42872108
i dontnthimk so

>>42871758
not hom but also wondering this.

the first 2 weeks of a meso seem like a waste of time. the weights are too low.

I gained 3kg from last month. Feeling pretty fat lads

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Just ate 3 devolaie with poatatos and mizeria and now having big bowl of barszcz

>>42872636
>tfw gained close to 5 kilos eating dank food on summer trips
>tfw almost back to my original weight, but looking leaner

feels good man

I might buy a motorcycle because why not

>>42872624
Honestly I just keep weight and reps constant and increase volume over time. Like this mesocycle my db bench was 36kgx10x3 in week one up to 36kgx10x6 right now in my final week (5) of my mesocycle. Next week deload and I'll start at either 38kgx10x3 or 36kgx(11 or 12)x3 as a starting point of my next mesocycle - depending on wether I can make the 2kg jump without a problem, which should happen since no sets with 36kg were too difficult throughout this meso.

>>42872646
>rszcz
>5 consonants in a row
What did the pole mean by this?

>>42872674
sz and cz count as one letter

>>42872646
to nie tak dużo, ja teraz jem 7 kotletow z ziemniakami.

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>>42872688
NO

>>42872688
>2=1
What did he mean by this?

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I'm fatigued but I must lift

>>42872674
>>42872766
>>42872774


W czasie suszy szosa sucha

W Strzebrzeszynie chrząszcz brzmi w trzcinie

https://www.youtube.com/watch?v=Q8ngxw2x6UM

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poles OUT

>>42872840
Is the blueshoes version

>>42872840
polish lifting general deal with it nerd

>>42872840

plg - polish lifting (((generally)))

>>42872881
>>42872861

eh I smell pierogies

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>>42872900
KARJALANPIIRAKKA

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tfw still smoll :(

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>>42872949
where did your pecs go mate?

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>>42872949
>tfw want big legs again but big quads chafe when running

>>42872949
how did you stay lean the whole time

>>42873001

When I get bloated I do fast recomp of counting macros cutting a bit calories and hitting like 13% bf and back to usual bulking. Only once (Febuary 2016) I got really lean. I have no interest in being lean until really big gui
>>42872984

last photo? its lighting they actually finally grew

>>42872949
co sie stalo w grudniu? wazysz wiecej a wygladasz na mniejszego niz w lutym, gorsze swiatlo? I to chyba 91kg a nie 81 prawda?

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Anyone have a .pdf of pic related?

Travelling atm and I can't torrent on iOS. I checked the /plg/ Dropbox, but it only has the 1st edition, I think.

>>42873028

No Febuary 2016 is actually 81kg, only time I got really lean. And its only that I look smaller on photo, I need to be standing next to somebody to really se the diffrence

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>>42872949

also this is most fresh photo of my legs

>>42872949
show this to some guy's GF and she laughed.

>>42873115
angry twink?

>>42873115
u wot?

Nah, I think he looks pretty solid.

>>42873032
check b-ok.org

>>42873085
I sent this to my gf saying this is what my legs look like now and she dumped me

>>42873032
I was under the impression plg Dropbox had the 3rd edition?

>>42873136
>>42873115

my overall size (height, weight and how wide I am) gets my girls + face

I know my definition sucks big time but I dont want to care about defiiniton until Im huge and strong, after that I will start to bother, reminder that if girls see you naked IRL she's already sure about fucking you

>>42873175
>gets my girls + face

is this supposed to make sense or can you just not into english

>>42873202

overall size and my face gets my girls, I dont need to show off muuh abs

>>42873202
I got told today that I starting to look big and my arms definietly grow

Honestly the way he writes is so cute and melts my heart

>>42873136
nice save twink

>>42873229
>Honestly the way he writes is so cute and melts my heart

are you a girl

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>>42873229

>>42873247
Show bobs n vagene

>>42872949

>he looks like me

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>>42873153
Got it, what a boss you are, you.

>>42873172
Nah, it's the first one. At least the one in the "Strength et al" folder.

>>42873270
except not a manlet

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What am I?

My big toe and the one beside my big toe are the same height then all my other toes go down in ascending order like the Egyptian one

>>42873289

Since when is 6'2' a manlet?

>>42873305
congrats you just made the cutoff

just wait ten years tho

>>42873289
>>42873305

we are same size with MA im like lmao 0.5 inch taller

>>42869814
Control your e2 you moon faced fuck

>>42873326
kiedy sie wreszcie umowimy cutie :3

>>42873371
>>42873326
słodziaku będziesz moj https://www.youtube.com/watch?v=1aaCUjMPdp8

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Will a Chihuahua make me happy?

>>42873297
>what am I

A faggot

>>42872670
but wasn't 36kgx10x3 easy as fuck?

I have wanked maybe three times since I got home at 6, could have another but should I?

>>42873431
dude i don't wanna think about you nutting all over your enormous thighs

also, i picture you going about your day to day life in a PL singlet

>>42873431
I've had 3 wanks today and I've reached the one where I want another but the energy output is greater than the pleasure output

>>42873431
get a girl to do wank you

it feels much better than doing it yourself

>>42873431
hows it going isley havent been here for a while
give me a quick rundown on new /plg/?

>>42873465
But it's easier and faster if you do it yourself

>>42873475
Isley has no authority here anymore

This is anarchy plg 2017

Plg is a progression liberal general and we accept trannies as coaches here

>>42873487
That was 2016 plg desu. 2017 plg is the year of the GDE trips.

>>42873496
You don't deserve that Trip. I'm the biggest GDE here.

4 years lifting and I only recently benched 2pl8

>>42873431
Get a girlfriend you obese fuck

>>42873496
are there any strong trips left?

>>42873483
>faster
lol nah

>>42873496
GDEs and twinks

>>42873526
>Not having death grip so it takes forever to get off with someone else
Fucking normies I swear

>>42873511
No

>>42873465
Too much effort, I jsut wanna cum.

>>42873444
>i don't wanna think about you nutting all over your enormous thighs
Sounds like you already are


Anyway, I did have that fourth wank. Was to gauge, the vid where two guys facefuck her and she throws up over herself.

>>42873523
Yes. Trappy has a good wilks for a girl :3

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I was talking to a friend and he said that a body type like mine (naturally wide torso) can lead to greater potential for my bench

Is this true? Do people with naturally wide chests have a higher ceiling on their bench than people with smaller chests?

>>42873535
Thoughts on the new pickle Rick and mory?

Zyzz was in it like I told you he would be :)

>>42873523
MA, Gbro, and Isley are probably the highest wilks trips who post semi-regularly still.

>>42873534
>death grip
s-sounds painful

>>42873535
>I just want to cum
you just answered your original question lad

>>42873562
MA is literally inbred. I am sure of it.
Gbro doesn't really regularly post and he's a roider anyway
Isley is a fat manchild who lost his influence and is truly dead inside

>>42873475
>>42873487
Wrong, I am the ultimate ruler here, I'm merely taking a leave of absence and letting my regents rule.

Anyway, new plg is shit, no one here except fat retard and mystery anon know how plg should be. It's just non competing losers arguing about how to train best.

I took all the good trips and absconded them into my facebook group. They are mine, mine forever.

>>42873577
>when your wilks is within 8 of gbros

hehe nothing personnel

>>42873557
It's good desu senpai, I've liked every episode. Bojack s4 also dropped last weekend, that was amazing. Also where was zyzz?

>>42873574
It's not it just takes fucking forever to cum with someone else

>>42873578
>Not in isley's Facebook group
>Confirmed for not good trip
RIP

>>42873603
The new Bojack was so good, probably my favorite season so far

>>42873578
You have no power here. This general is decentralised. There's no such thing as a good trip.

Anonymous are the beat and bones of plg. Trips are simply jesters for our amusement.

>>42873603
I did not like the pickle rick episode but I very much liked the last one

Zyzz was in the last one

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>be 6'2 lanklet with long femurs and ape arms
>deadlift progressed nicely in first year of training but squat stalled like fuck after reaching 3 pl8
>can dl sumo 4pl8 for 5, but can only squat 3pl8 for single because shit form
>try very wide stance squats lately
>feels decent
anyone rate this? its only 3pl8 and like first time im trying this weight with this wide of stance
I know it isnt good, i need to fix drive out of hole (the bar didnt want to start moving until my hamstrings/glutes started to work), but bar path isnt completely fucked like with my normal squat

did i even hit depth ?
https://www.youtube.com/watch?v=qjkrPRH2ycY&feature=youtu.be

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>going to texas de brazil in 1 hour after skipping lunch today

>>42873625
I can add you m8

>>42873641
watch your video and tell me where the bar is relative to midfoot

>>42873645
Texas de Brazil is amazing, mad jelly you're going

>>42873577

Am not.

My dad is German and my mom is French.

>>42873641

Bit high, go lower

You may not like it but this is what peak performance looks like

https://www.instagram.com/p/BZCIa4cBbkq

>>42873628
GIVE ME A TIME CODE

>>42873625
So good, easily the best one yet. Diane is whiny broken cunt who can't handle that she's got a good husband.

>>42873691
Only if you beg, slut.

>>42873659
yeah its in front of mid foot, thats why i struggled so hard because i got fucked out of balance.

previous rep i did at slightly lower weight i had less of issue with this, i think its matter of practice since this wide stance is pretty new to me. I definetly need to get slightly more upright.

>>42873672
ok
gotta improve mobility slightly, adductors getting torn apart if im not cautious

>>42873713
Don't be like that man, come on.

>>42873729
>yeah its in front of mid foot
so what would be best to work on to center the weight?

>>42873739
One of the ricks look like zyzz

>>42873645
P I T T S B U R G H

?

>>42873752
I doubt this very much

>>42873746
c-chest up

>>42873771
Did you see IT?

>>42873769
Fat Retard lives there. I'm in Columbus, OH.

>>42873769

I'm from there, Fat Retard lives there.

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The bench in my gym has fixed pins like pic related, the problem is that the lower one is like a deep pin press and the high one makes me lose tightness due to shoulder forwarding when racking/unracking. I'm doomed no matter what but which should I stick with? I hit 225 x 6 recently and made it all this way with the high pin, but I'm scared that the forward rotation in the beginning can fuck up my shoulders in the long run. I get decent tightness once the weight is unracked though.

Thoughts?

>>42873769
I'm from there, I live there

>>42873813
same exact bench as pic related and i hated pressing off it alone in commercial gym

now at home gym i have rogue rack that has holes every inch, and feels good

someone make a new thread before panzer does

>>42873813
Do you have a power rack and a moveable bench at your gym?

>>42873830
What's stopping you from doing it?

>>42873746
pls tell me i dont know really

>>42873775
That's always a piece of it. Tight upper back and core.

Mobility and external rotation at the hip is another. Be wary of artificially widening your stance, it doesn't mean your hip anatomy is necessarily built to do so. Work on really engaging your external rotators (dat booty) as you descend and push out of the hole.

New
>>42873869
>>42873869
>>42873869

>>42873834
laziness

>>42873856
Stronger core, possibly cueing thoracic extension

>>42873882
>>42873882
>>42873882

>>42873834
I wish, that's the main problem.

>>42873487
Isley lost all authority the day I joined plg

>>42873328
I spilt all my AI desu i havent take. any in 4 weks. Just taking nolva to keep me from growing gyno
on 1200mg of test btw

>>42870856
You didn't do the challenge. You did something else.