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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Welcome to /PLG/ Powerlifting General. Primarily for the purpose of being a better athlete on the platform - whether that's in two weeks or two years, but general strength questions also answered.
Post PR's, routines, form checks, meet results, schmexy lifts, etc.
Please check your shitposting at the door, thank you very much.
>Vital Statistics Unit - /plg/ Census 2014
https://docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing
>ALL TIME RAW WORLD RECORDS (natty or not)
Men: http://www.powerliftingwatch.com/records/raw/world
WOmen: http://www.powerliftingwatch.com/records/raw/women-world
>The official pastebin
http://pastebin.com/sNJAvbZ8
>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1
>dropbox mirror
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing
>How to deadlift by Mark Rippetoe
https://www.youtube.com/watch?v=tfYez7-h55c
>How to setup for the deadlift by JL Holdsworth
https://www.youtube.com/watch?v=hlBMGsRly1c
>How to sumo deadlift by Ben Rice
http://www.youtube.com/watch?v=_5tQpNoSiKU
>How to lowbar squat by Alastair MacNicol
https://www.youtube.com/watch?v=RMFHgVN_pcg
>How to setup and walk out a squat properly
https://www.youtube.com/watch?v=GtPN-ftmxG8
>How to set WRs by C. Lutz
http://www.youtube.com/watch?v=593esHz-Oqo&list=UU2AylXQjX_qvxfesfBOYq5A
>How to build a big bench by C. Lutz
http://www.youtube.com/watch?v=XrVZqPkgdXo&list=UU2AylXQjX_qvxfesfBOYq5A
>How to bench press by PTW
https://www.youtube.com/watch?v=_V189hK85BI
>How to overhead press (OHP) by JL Holdsworth as assistance to bench
https://www.youtube.com/watch?v=q5zkeyOcng4
>OHP Fixes by Justin Lasckek
https://www.youtube.com/watch?v=sqKhLR1zRaU
>Trips PRs Pastebin (NEEDS UPDATING)
pastebin.com/2VTGQFN3
first in general
captcha: rtard
who here /wank/
3rd for
norsie have you scrapped that novice routine or are you still working on it?
>>30022006
not even funny m8
>>30022006
he's scrapped it cause he realized SS is aiight
also if you're getting his attention, norsefat only replies to strong guys with questionable forms, or on-topic shitposters
norsie have you scrapped that wank or are you still having it?
I'm on madcow and I'm going to do a test e cycle soon, anyone knows how I should adjust the set interval?
>>30022012
guilty as charged.
how much does it take you guys to get properly drunk?
>>30022021
5grams test/week is a good start, but madcow has you squatting every week so it's too frequent
>>30022012
im on topic shitposter, just not this time ;))))
>>30022028
1 beer after leg day XD LMAO!! #deadlifts #liftingheavyorgohomeing
nah but srs i have no set level of tolerance. sometimes 10 beers, sometimes 2 cups of rum, sometimes a cup of vodka, sometimes 4 pina coladas it really depends
captcha: phype
>>30022021
Why?
having a wank
>>30022051
I remember that from the Zimmerman trial lel.
/k/ used to be my home board.
>>30022014
>>30022006
When will it be done? Damn, kill yourselves
>>30022063
post self with moist nugget
What do you guys do when people call you out for having a protein shake out in public?
Like I have one with me when I go to work in a shaker cup and it always leads to some chick going what are you drinking anon? and then when I say they look at me like I'm a lunatic.
>>30022063
>guns
>385 bench
pls dont shoot me IRL breh ;_;
also unrelated omar video
https://www.youtube.com/watch?v=xJk-WVOxHz8 lets watch
>>30022028
I've only been drunk once and I got made fun of for being a lightweight.
>4 shots of rum
>1 shot of fireball
>A mixed drink of reds apple ale and fireball
>1 and a half reds apple ales.
And then someone at the party forced to me drink some gallon jug of red shit and I remember him saying something about drug testing but I still have no clue what I drank.
>>30022092
i've been drinking protein shakes at work for the last 2 years in secret, i'm ashamed tbh.
>>30022092
>buying jew shake at all
you deserve it, maybe they take their red pill everyday faggot
>>30022092
>and then when I say they look at me like I'm a lunatic
It is what it is. Most people don't think anything of it, though. And of the few who comment anything, fewer yet react negatively.
>>30022086
Gimi a minute.
>>30022047
this.
i can recall the two extremes;
once i drank 10 beers and 2 shots, and i recall taking a breathalizer about an hour after and blowing legal, then driving home (I do NOT suggest that regardless)
and i also recall drinking a pint of dead guy ale (that was it- one fucking pint) and being so god damned sloshed i couldn't talk, started fucking up sentances, and had to call for a ride home.
it's crazy how varied it can be.
>>30022076
ffs its basically just do SS 5x5, drop the power cleans, add bicep curls and barbel rows, extra up on the pullups / chinups and call it good
>>30022092
there's no reason to make it discrete or to have to give a reasoning for it. fuck them if they think it's weird
>>30022099
/k/ a shit, but guns are fucking awesome. planning on buying a .45 acp in the future.
>>30022119
dis gon be gud
>>30022099
okay nevermind this guy's boring af, omar's channel is going to shit these past 4 months
>>30022101
legal drinking age is 18 here :^)
>>30022122
>/k/ a shit, but guns are fucking awesome. planning on buying a .45 acp in the future.
pls no, you're not an evil person
>>30022122
>10 beers and 2 shots
Christmas party last Friday...
>134 oz of beer
>3 gin & tonics
Not even buzzed. Nailed all lifts at the gym next day.
Time to build that alcohol tolerance gainz, bros.
>tfw going back and watching old elliot videos
dude is a dumbass about a few things but when he's talking about lifting he tends to know his shit.
>>30022154
alcohol fucks my lifts. If it's more than a couple beers, my performance is impacted the next day.
Also my dumbass decided to lift after a couple margaritas at dinner last week. Horrible splitting headache and strained something in my quad. (hit my lifts though).
>>30022154
>4.5 or 5 shots fireball
>1 shot tequilla
>4 shots johnny walker
>3 cups of some bomb ass wine
No hangover at all. I think it's because I ate during the day and shit.
>>30022154
>>30022192
get a load of these #LegendLADS
off yourselves frat cunts/chavs.
>>30022126
Even went and put on my izzy shirt.
>>30022144
>pls don't buy a gun you're not an evil person
please don't be srs
>>30022191
i do find this normally.
>>30022222
i do find these quints peculiar
does that mean that you finished that novice routine? :^)
>>30022206
>implying
It was a bros 21st party and I hadn't drank since last new years party.
>>30022210
Cant see it clearly you fag.
>>30022222
nice quints
you drink and lift or lift after having a few drinks? Also, are you a viking?
>>30022248
It's difficult fitting myself and the very large gun in the picture anon. Fine I'll redo it.
>>30022222
>please don't be srs
i dont think anyone needs to own a gun man, but oddly you murricans are so 'muh first ammendment' about it. not juding or anything, just making an observation
>>30022210
now do us a favor and shoot isley
>>30021836
Yes almost. A sprain happens to elastic ligaments and a strain to inelastic tendons, although the two are cellurlarly very similar and can turn into each other in the right circumstances.
>>30021913
Marginally heavier, but around that. It's like overspeed work for a sprinter, the speed makes you stronger.
New front squat PR, 365 for a single! Feel good!
http://youtu.be/xWtFKtWYhlA
Failed PR attempt for 445 on back squat. Got it up, but it was as ugly as the mole on my ass. I think it's a failed lift, anyone disagree?
http://youtu.be/GlOJJk38zjY
>>30022006
why scrap the underpants routine?
>>30022255
>>30022264
kek
>>30022259
I don't have one but would If I lived in an area where hunting was a thing.
>>30022014
>>30022264
He's asking for it with his fed bullying lately.
>>30022278
>trigger discipline
>>30022278
Wood looks good, not bubba'd. Both positives. Round receiver, not as nice. Is that rust on the barrel?
>/PLG/ we /k/ nao
>>30022279
I've got 2 for hunting and then the nugget is just for funsies.
>>30022259
This is a whole debate that could rip this thread to shreds but guns are cool and fun yo.
>>30022210
how tall are you mane?
>>30022322
>tfw in a country where hunting is not a thing
>>30022290
Surely you aren't serious?
>>30022304
Yep bubba free, bought her still wrapped in cosmoline. It's a 1943 round izzy so about as common as they get. Its rust free.
>>30022335
Like 5'7
>kek manlet lel
Yea I know.
>>30022343
=^)
>>30022356
at least being a hobbit helps with your squat and bench.
>>30022356
dammit 5'6" lel i remain the shortest. also idk shit bout guns in murrica, but is it legal to own any kind of gun? or can owning something like an Uzi get you permabanned from voting or something?
>>30022356
xXx Fed bully til I die xXx
so about my hip pain, pic related is where i feel it
if the black dot is my hip bone, the blue dot is the pain. tendon strain? hip flexor issue?
>>30022378
Pretty much everything is legal with the correct licence.
Uzi is legal as long as it's semi auto.
For full auto you need a class 3 something or other and a tax stamp and a shit load of paper work and upwards of 10 grand after all the paperwork and the cost of the gun itself.
I could he wrong on a few things I've been gone from /k/ for awhile. /pol/ has shit the place up over the past months.
>>30022407
forgot pic
>>30022378
can't be fully auto ( here in cali at least ) and you need a permit to have a concealed firearm. Not too many rules against them in some states but some like california have super strict rules.
>>30022419
>/pol/ has shit the place up over the past months.
>/pol/ has shit 4chan up since it started
>>30022428
>commiefornia
I'm so sorry anon.
>>30022443
bad guns laws yeah but I have yellow fever bad so all the qt asian chicks help balance it out.
I hate the fucking weather tho.
Threadly reminder that jumping into high frequency training without months of acclimation or regular light weeks is begging for injury.
>>30022275
Good job man, front squats are the best.
Oh and about omars channel's reduction in quality as of late as someone pointed out.
He has grown very much as a channel and now sees his channel as a source of revenue via ads and sales of clothing. Because of the $ he makes from videos you see a reduction in quality whereas the views are more likely to go up. His priorities are not with making great videos but with making videos that are seen.
The introduction of $ into YT back when google bought it has destroyed it's innocence.
>Have lost a bit over 30lbs so far into this cut
>Belt is now 5 notches tighter
>Lifts haven't dropped at all
Yet I'm still not satisfied and am not at a competitive body fat percentage. It'll all be worth it once I get lean enough to lean bulk for a long time though
>>30022470
did you read what I posted earlier about how I think I wasn't using distraction correctly? I'm thinking the fact that I was holding onto something with my fingertips while trying to separate the joint was engaging lat and, thus, not actually doing anything except stretching the lat itself. Thoughts?
>>30022436
Get a load of this blue pilled faggot
>>30022470
Thanks Marcel. Coming from you that means a lot!
>>30022514
That would imply that Omar's channel was ever good though
>>30022470
Wording this.
I squat 4 times a week (not on smovlov) but had to start at 2, then 3 then make it up to where I am. Maybe in a year or so I'll try out 7 day a weeks squats but I see far too many people jump straight into 4 days of squatting a week straight from 2.
>>30022522
iktf bro.
Lost 35 pounds, went from 220 to 185.
Still just not satisfied and want to lose more and more.
>>30022378
>>30022419
>>30022428
You're right BenchBro, at least in certain states. Here in Georgia even things like automatic shotguns can be legal. Which is why fpsrussia lives here. Though most of us only own standard pistols, shotguns and hunting rifles cause as you said, it cost a lot of money to get fully autos. At least, if you do it the legal way.
Also interestingly enough, there's a old type of gatling gun that was made before the date gun regulations were put into law meaning that even someone in California can own it.
>>30022534
Compared to the other lifting YT channels his is or at least was above average
Izzy Being autist as fuck
https://www.youtube.com/watch?v=vFSdGTC_36w
>>30022531
what does that even mean?
>>30022534
it was a few months ago.
>>30022514
>The introduction of $ into YT back when google bought it has destroyed it's innocence.
this doesn't necessarily mean bad videos though, i mean game channels like game theorists have actually gone on to become so successful that the main guy MatPat makes a living in teaching seminars on developing the youtube community and such, so as a result his channel makes a video a week or every other week but the quality now is better than before. i think it should be like
>frequent videos
>quality videos
>making money
pick two
>>30022500
>that's a boy
>>30022259
I don't think any one needs to own a car.
IMO, it stems to how much control do you think you deserve over some one else's life.
>>30022569
Why are you removing your trip you colosal retard
>>30022529
Yea, I've actually been thinking about it because I don't know how conscious of that kind of thing I've been in hindsight. Sounds like you're on the money though, if you have the set up off a bit you won't get the actual 'distraction' (separation) effect and it wouldn't be as effective. Would be especially curious to see if it felt any different for you now that you can avoid it.
>>30022565
>>30022569
His channel was always basic videos of material that he rehashed constantly. Most of the information was easily found on Google or through basic resources like mobility wod.
I can't see how anyone besides a brand new lifter could find Omar useful, PowerliftingtoWin and Aasgard Co. >>>>
>>30022547
Didn't your bench suffer a bit though?
What if /plg/ just put together a beginner routine? I've been wondering about beginners' work capacity, you could probably give someone a compound focused split and work them 4x/week with reasonable results, something like SS on 2 of the days (rest days on either side), then a bit higher volume/lower intensity on 2 of the days with a little more hypertrophy specific work. I've seen a couple routines along those lines, anyway, and they haven't really been bad at all
this is assuming of course that the linear progression made under SS is anything but optimal... if your goal is pl you can't get much better than 7.5kg/week
https://www.youtube.com/user/algrussia/videos
my channel has spike to a whole 18 subscribers.
I feel so famous.
>>30022620
pls dont start this again lol
>>30022614
Yea it stalled my gains. But the drop in weight definitely justified it. currently hitting a 112.8 wilks in bench so that makes me happy.
>>30022623
ayy make it 19
>>30022620
>>30022420
>>30022407
comment pls?
>>30022623
>Wanted to subscribe then say 19 faggot but then realized I've already subscribed long ago.
I guess I'm one of your biggest fans then.
>>30022620
because half of us are trolls and the other half would just argue over training philosophy until we decide nobody even lifts other than ourselves and forget even trying
>>30022623
>those deadlift videos
wat
>>30022637
I'm not sure, it's a strange place to have pain compared to what people usually experience. Did you notice at any point during the squat that you came up crooked? I'm pretty sure that's the medius' function, to maintain trunk stability in unequal force production
>>30022623
>https://www.youtube.com/user/algrussia/videos
dude someone who didn't know you would think you're autistic lol
>>30022675
hm, wiki says it's also a hip abductor. Didn't know that. If that's the case, I've never heard of anyone spreading the floor so aggressively they've injured themselves, so this may be beyond me
regardless though your solution will just be to rest/ice it, take some NSAIDs, and chill from squatting and deadlifting for a little while
>>30022623
>brokeback deads
>related videos "nothing uglier than bad deadlift form"
sums that up perfectly.
oh. and only 315? C'mon.
>>30022710
They'd be right
>>30022740
I've done it kek.
Iced, took a day off and stretched like a motherfucker and I was fine to lift 2 days later
>>30022673
i know bruh.
>>30022710
People who know me think im autistic.
and the autism is hidden.
I have unlisted gaming videos from years ago.
Im keking at how hilariously low quality they are. heres 2
https://www.youtube.com/watch?v=cy1TzYHQmHI&index=26&list=UUIZii_Ckjg4Chqutc1Dn8UQ
https://www.youtube.com/watch?v=2h9Dl23IsNg&list=UUIZii_Ckjg4Chqutc1Dn8UQ&index=31
>>30022779
What does your voice sound like?
>>30022792
like this
Intresting vid. I wonder how viable its information to someone with slightly different limb lengths are however.
https://www.youtube.com/watch?v=BK1a6VHQTHQ
>>30022779
>mfw I now realize I made Black ops montages and shit
I wonder when Ad sense is gonna send me that check for like .10
>>30022799
Like what?
>>30022014
>>30022779
'mirin your mw3 shotgun skills, I was never a fan of the striker, always used the spas instead but meant you couldn't really go up against multiple people like that
>>30022768
how? did you get too hype or something?
>>30022779
i used to make cod4 and mw2 montages
>>30022801
That guy legitimately has the best deadlift anthropometry I've ever seen on any lifter
Fuckin monkey arms
>>30022210
pls get a haircut and/or wash your hair mayne.
>>30022820
Yep I went full beast on it and not only dove down quicker than I normally do but paused as well.
>>30022832
richard hawethorn tho.
>>30022779
the a-team theme song reminds me of those 1990s instructional videos lel
https://www.youtube.com/watch?v=fsaILAc3auU
here's danny singing it around 1:50 lol
>>30022801
I have similar proportions to that guy, and agree with most of what he's saying re: speed, but I just couldn't keep my lower back straight wearing them. Would rather stick with flats and keep lumbar stable
>>30022816
I dont know how to describe my voice lel. i dunno.
Ive been thinking about doing a full instruction on bench form but i dunno.
>>30022820
I played mw3 for like 2 days. I rented it and didnt like it so I took it back.
Spas was my shit on mw2 though. Even had the 250 headshot title nbd.
Battlefield was my main shit.
check this bitch out:
http://battlelog.battlefield.com/bf3/soldier/ALG%20Russia/stats/223059629/xbox360/
Used to be good at vidya then when I hit my depression I lost all will to play. Would litterally just sit and stare at the xbox dashboard or pc desktop and do nothing forever.
Now instead of playing games i mostly just browse /o/ and /fit/ and do homework.
>>30022822
https://www.youtube.com/watch?v=kxJmp_U_7-I
>>30022887
Make a Vocaroo pls
>>30022874
Nice. Got the arms and femur length of someone 5 inches taller so hopefully when my addipowers come in the mail this week they'll help since my sticking point is the floor.
>>30022887
feel free to mire my highest kill streak at 72.
>>30022909
wuts dat?
if you're still on about my voice id rather not.
Im scared of bullies.
>>30022933
it's k isley is gone. :>)
>>30022947
No he's not, he's hiding in Norse's beard.
>>30022970
he's posting as anon
also soz for the Ocdbro bicep tear thing earlier guys that was just a clever little ruse lel
>>30022947
Are you the same anon who wanted to see my chest?
>>30022933
>tfw highest kill streak is 32
>highest win streak is 79
>>30022933
If you're ever gonna be a cop, you gotta become an alpha male. The first step is letting me hear what you sound like without fear of judgement
https://www.youtube.com/watch?v=ZKIM4vZXcs8
https://www.youtube.com/watch?v=-xJYUjpx-EY
These are old but can anyone take a few minutes to do a form check?
Now I'm focusing more on sinking down the hole of the squat rather than sitting back. Also got shoes. I should upload a third one with the adipowers.
How different are addipowers from squatting with chucks with 5lbs plates under?
>>30022929
yeah we're similar in that. Careful you don't overdo the patellar tendon stress when you use them, it's a common enough complaint for long femur people
>>30022994
I feel like your the anon who pushed hard for me to post a shirtless picture of my chest
>>30023035
Well for starters, they're very stable and not retarded
>>30022990
Hey benchbro, have you seen this photo yet?
I thought you might like it
>>30023059
No I haven't.
>>30023059
Forgot pic
>>30023035
Not completely retarded vs full retard
>>30023079
>implying I don't stalk maru
Yea I've seen it. He's such a cute doggie.
>>30023098
Do you have any pets?
>>30023051
I'm not lol
It's weird seeing pics & vids of trips lifting, but never hearing what they sound like. Isley's a pretentious cunt online, but might have a squeaky beta voice IRL. It's weird to think about
What is your go to thought/s for a hard set/PR, /plg/?
Just nitpicking a bit on my deadlift form, hoping you guys can help me out.
So the webm I posted has JL starting from a low hip position, straightening his back, pulling tension and finding his center before he begins his pull. What I've previously been doing is setting up with hips high and with a (relatively) straight back reaching down for the bar before tightening, finding my center, and pulling. Is there a benefit to setting up one way or the other?
Also, in this webm, does his setup have him start from a more squat-like position?
>>30023134
I like to think norse sounds like michael jackson with the sass of a prime whoppi
>>30023129
Ya.
A few dogbros and some cats.
>>30023134
I think in one of my shirted benching videos I say something.
>>30023140
>fuck her
>why does she think she's too good for me
>I'm a great guy and attractive, fuck her for thinking I'm not good enough
>fuck her fuck this weight fuck everything aaaahhhhh
Aaaaand pr.
>>30023174
damn that's kinda like my cat. Brb pics
O, and yeah, always think about >tfw no gf and my frustration and channel it into liftain
>>30023140
>imagine she's watching you
>remember you're doing it for her.
>that bitch is gonna love me one day
I have self esteem issues I try and fix by picking up heavy objects.
>>30023147
I'd like to see how he sets up with an actually challenging weight for him, honestly it seems like a shit setup for something actually heavy.
I always catch myself doing different shit when it's light weight, but I totally can't get away with it when shit gets heavy. Even when it is <70% max weight it's not possible to do a shit setup without form being a shit
>>30023174
BenchBro with the feels
Every time
>>30023140
WHOO FUCKING WHOO LET'S GO I FUCKING GOT THIS WORBLEGORBLE WHHAAAAAA
or something comparable
Anyone else doing behind the neck press off the traps as assistance? Holy shit it's based as fuck.
>>30023015
not sure if you want us to watch 27 mins worth of video lol but in the first video the squats look good, but damn your femurs are long breh.
>sinking down the hole of the squat rather than sitting back
this is good practice. as far as i'm concerned, only geared lifters need to sit back, but i may be wrong on that.
as for the shoes, i've never squatted in heeled shoes, but blue all stars are GOAT imo :^)
>Bench
not sure if you're touching or not. the third set seems like you're an inch high. you retract your shoulders at the start but it looks like they flatten out once you start pressing. you need to work on KEEPING your shoulders retracted. also, quite frankly i'm sure you could arch better than that, so just work on getting a tighter arch in the near future.
>Pendlays
im no expert, but they're quite fine as they are if you ask me.
>Deadlifts
grip is fine (hook grip?), stance is fine, hip position is fine. your lockout needs work (or it seems like you don't lockout fully at least) the shoulders should fall back when you reach the top, you don't necessarily have to lean back and hyperextend. keep the bar a bit closer to your shins when you start the pull, cause if you notice around 8:57 when you break from the ground, the bar moves towards you, instead of straight up.
>Incline
meh it's an assistance lift, you can't go wrong with it really. but when you're pressing it's very easy to see that you're pushing up and back towards your face. thats a technique that carries over to your bench (for many guys any way) so it's good to practice it IMO, though i'll say incline isn't absolutely necessary unless you're going for hypertrophy.
>GHRs
i have no idea how to do these
>>30023147
I think it's pretty pointless to show one of him pulling so little, literally means nothing when it's that easy. I could be clean pulling that and calling it the 'ideal deadlift' when I'm only using 60% too
there is a third option--setting upper back/core, then hips, then pulling. It's how I prefer to lift, and it means I take a breath, then hold it while I set my grip and start pulling (only take around 1 second to set)
personally I think whatever allows you to keep both hips and back/core tight at the same time is what's important. Some people just can't do it unless they set up a certain way
>>30023206
Only geared lifters sit back because only they have something to sit back into.
also Black all stars>Blue
>>30023174
I always see people attribute their depression to tfwnogf.
I have had multiple girlfriends, the last 3 who were extremely cute. Yet I'm still not happy
I want pig's input on something. My coach says I should get into equipped lifting. He seems to be convinced that with my top half strength and form he can have me over 600 and nearing 7 in 2 years.
I'm just conflicted because I'm not sure I like the idea of a shirt pushing the weight and not just me.
>>30023197
Sry. Didn't mean for feels just ma pr thoughts.
>>30023224
Everyone has a reason to not be happy that causes them to overlook all the things that should make them happy.
>>30023220
>Only geared lifters sit back because only they have something to sit back into.
yeah that's what i've been taught as well
>i was only justifying my blue all stars
hoping to buy some cheap knockoffs to lift in soon. i figure as long as the sole is hard i'll be fine.
>>30023228
man i think for right now you should max out on raw gains, cause all the geared guys who go to raw say they feel so weak and inefficient and such. you said you're trying to get a USAPL record in 2 years right? if i were in your shoes i'd focus on getting that record for myself before transitioning to geared bench. also i hope we're talking single ply IPF geared lifting :^)
>>30023257
Nah I don't car about USAPL records. Isley was bullying me saying I wouldn't be successful in USAPL stuff so I referenced that the record is attainable. I think I'm going to take another WR in the wpc this year though.
>>30023140
Tell me how could you compromise
Yourself like this?
Tell me how could you blame anyone else
When you aren't really committed?
Tell me where was your head
When you broke that promise to yourself,
The one where you don't forget
Every life lesson that happend before your eyes
So you don't wake up to regret she's gone years away?
You had hopes and dreams of a day
Where everything, everything, everything would come together,
You wouldn't have to be so scared.
or whatever song is stuck in my head, but if there isnt one this is my go to
>>30023206
Feel free to skip parts, I don't expect anyone to sit through the entire thing unless they're really patient.
I've noticed my femurs are long. In fact recently I realized they are longer than I originally thought. Complete opposite of dem chinese weightlifters
>tfw will never be like Lu
I have adipowers, and squatting in them is amazing. Extremely stable compared to my chucks. Though flexibility still needs to be worked on, I'm managed to move in to a slightly closer stance. Just need to get into a stance that allows me to sink down while maintaining my back straight rather than have that forward lean, though I think lower back/posterior chain strength might need improvement for that.
You are correct, benching and keeping shoulders tight and arch the same has been an issue. I'm push-pressing as of now, but before I did start I was told to move my grip a bit closer and to be more explosive, and that seemed to make my previous 5rm pretty easy
Pendlay's are slower than I do them now simply because that gym had some noise policy and the plates are loud.
Deadlift stance I've noticed is closer to that of my cleans, so I'm thinking about keeping shins more vertical, or using that technique where you roll the bar towards you a bit and then liftoff.
I haven't been doing inclines or GHR's, been told to at least stop the bar about an inch above me to maintain nice barpath.
At that time I didn't have anyone but the internet to teach me the lifts cause no one in that gym nor most of the gyms near me actually did any strength work. University has been helping a lot.
>>30023140
I try to clear my mind and breathe calmly.
>>30023333
it's so pretty
>>30022343
>mfw isley is afraid of a moist nugga
>>30022633
>112.8 wilks in bench
I had never thought of using it for the individual lifts before.
>87.79
;_;
>>30023275
how are you such a good bencher and such a shitty deadlifter
like what kind of training fucked up your proportions so much and why did you do that
>>30023275
why are you changing your trip kawd? and why are you still awake?
>inb4 robot
>>>/r9k/
I have 2 exams tomorrow and I haven't studied in over an hour and a half
let's keep this going: what lift have you found to be most responsive to volume training? B/S/D? What did you do?
>>30023440
Bench 3x10 on volume day nuga. Keeps my RC/elbow healthy by not going heavy all the time
>>30023457
I saw great progress to both bench and OHP when I started doing 5x8 incline bench now you mention it
I'm thinking of adding a shitload of volume to my squats after christmas to get my total up, if there's one thing that can improve it's probably my weighted genuflections
>>30023140
i remain fairly thoughtless, the more thoughts going on in my head the more nervous i get. i tend to perform better in a calm state, except on bench where a moderate valsalva and tensing up my jaw before a set helps me be more explosive. my bench needs to be controlled but violent for peak performance.
>>30023440
bench. 4 sessions per week, autoregulated volume
M/Th competition bench work up to a 2-3 rep max at 9 RPE
T/F pause/closegrip/spoto sets of 4-6 plus curls and pushdowns and rear delt work.
im currently doing daily maxing + back off sets but i might just go back to ^that, i feel that the daily maxing is more productive for my squats than anything.
who here /tendonitis/ or /tendinosis/?
>>30023440
>what lift have you found to be most responsive to volume training? B/S/D? What did you do?
Bench for sure. One thing that worked well for me was a top set of three, then dropping the weight and trying for 5x3. Once I hit it, I would increase the 5x3 weight for next session. Four days a week.
Deadlift volume treats me very badly. My squat seems to move really well with high intensity and high frequency.
What are long femurs good for?
>>30022623
https://www.youtube.com/channel/UCEv19gAKX5MKY49ZKza6Avw/feed
lets exchange, lovers.
>>30023568
tendinitis on both elbows, but the internet said it COULD be ulnar nerve entrapment. I stopped tricep isos, cheat rowing and OHPing for a while, focused on just bench and curls and no more shocks (like a funny bone shock, i used to get them 20 times a day not even joking), just minor pain if i overuse it by going too heavy too frequently and such.
though this isn't the fix for all individuals, the 'moar curlz' thing is the first thing i suggest everyone try.
>>30023479
autoreg working out for you? You are ~intermediate right?
>>30023575
agreed re: deadlifts, but starting to think that I really need to up squat volume. Will be fun to program anyway, was discussing working up to 8x5 with a ~fortnightly weight increase increase in the /owg/ thread, using moderate intensity
>>30023578
in my experience, deadlifting, provided you have the arms to match
>>30023568
my tendinosis has healed after lots of compression and stretching, plus the obvious form clean up on squats. I learned that playing a high intensity sport like futsal and trying to squat daily is a bad combo. I'm just an idiot really, hence the injuries
>>30023596
i have tendinitis and it fucks up when I do tricep pulldowns and pullups, also when I heavy bench. I just hope it wont evolve into tendinosis ;_;
>>30023587
>https://www.youtube.com/channel/UCEv19gAKX5MKY49ZKza6Avw/feed
>dat pre-lift hype session
we fronk yang now
>>30023640
yeah intermediate by the definition of 'no longer making day to day strength gains'. high freq. autoreg is the best thing i've done, and it eases me from worrying about 'doing' a program. this way i can focus more on what i need to do for my lifts RIGHT NOW, and what im capable of doing right now.
>>30023649
not sure what the difference is, but i'll assume tendinosis is chronic pains. man the best advice i can give is that if it's within your means, seek medical advice (from a real doctor lel)
>>30023704
its insane how effective it is in hyping me up
>>30023197
>Anyone else doing behind the neck press off the traps as assistance? Holy shit it's based as fuck.
yeah but I push up from the lowerbar position. full ROM mother fucker
What does everyone here study?
>>30023806
I decided rugged work life isn't for me so I'm going to go get a chemistry major to sell meth. So soon I'll be studying chemistry, probably math, and a little bit of business.
>>30023333
>>30023344
I'm a weak oblique away from having some pretty ass squat form. Skip to 0:47 for a disgusting grinder.
https://www.youtube.com/watch?v=LzMhbOnc00c&index=6&list=UUscqAaLEfOsr8CyNtJm-sWg
Anybody here have a lift they're legitimately proud of their form in?
>>30023806
phys ed
>>30023753
I'm sure your ROM is huge considering you have no traps or back.
>>30023823
how do you know what my traps or back look like?
>>30023817
norsie and some other anon called my squat "beautiful" :^)
https://www.youtube.com/watch?v=kBMyLWZ_-EM&list=UUDw4xlPOyEsu8ZwF9lwU3lw
idk how true that is but its probably the lift i have the best form in currently.
>>30023806
biochemistry
>>30023816
What rugged work were you doing?
(I'm assuming the going to study part was serious)
>>30023838
What do you think of it?
>>30023817
Huh, I was actually thinking about going to that meet a while back.
>>30023834
Pretty solid, the only thing holding it back is your upper body tightness. Fix that and you're gonna have a nice fucking squat.
>>30023845
im a first year so i havent actually done any major related work lol but its p easy so far
i like chemistry and i like biology tho
>>30023855
You live near Hamilton or in Ontario in general?
>>30023841
puttin tires and shit on cars.
mostly lifted trucks with big ass rims. fucking 150lbs wheels suck greasy cock.
so yeah. gonna make easy money against the law now to hopefully make enough to open my own gym then use it to launder money. got this shit planned out.
>>30023877
Waterloo, though I'm hoping to move to downtown TO this summer.
The muriclaps are dead, we good discussion now
>>30023888
I'm in Hamilton, currently going to Mac. You're done school correct? You go to UofWoo? Sorry to be so prying I just think it's cool you're in ON. It'd be cool to see you at a meet, but i remember you saying you have no plans on competing in the near future.
>>30023920
Starting my last term at UW shortly, actually. I'll have to see if you're going when I do end up doing one (goal is after 1600 total).
>>30023968
I'm probably going to do a mock meet in March then compete again at Niagara. It's a REALLY well run meet, monitors with live feed of the platform in the warm up room, projector with the current lifts tracker in the warm up room, everything's on time etc.
>>30024015
Try again
>>30023806
public health, postgrad. End result on this board is that I just get irritated when someone says they can't go to a doctor because they can't afford it yet they live in a medicaid expansion state
>>30024002
C-can I get a from check?
T-thanks.
http://youtu.be/0FO_MSHdDqI
Also 5x5 2 plaet yay
>>30024015
You're bending your back to squat deeper. Now I say this every time someone asks for a form check and I'm gonna keep saying it when I see it. Hips need to stay engaged in the hole, really spread the floor through out the entire lift. Paused squats with focus on keeping the hips engaged are really good for teaching this.
>>30024045
Thanks friendo. When you say I'm bending my back to get deeper, do you mean leaning forward?
I've fallen off the wagon pretty hard. I've been sick all week, eating like a pig, staying up all night working on term papers, and haven't been able to hit anywhere near my maxes.
Tomorrow's my last class, then I'll be getting back on a strict sleep schedule, an IIFYM diet, and back to the ol' 5x5 (two compounds a day, four days a week).
What're some of /plg/'s routines for sleeping/eating/lifting?
>inb4 one-word answers
It's my opinion that severe buttwink is more often a problem with form and hip strength than mobility. You need to be able to keep your hips aligned and not let them rotate back while bouncing in the bottom. It feels like your squatting a mile high when you first get it right but you're not you're just that much more powerful out of the hole. Any one else find anything similiar?
>>30024063
No I mean you're letting your hips sink while keeping your upper torso angle consistent. AKA Butt-wink.
>>30023806
medical school
>>30023391
It's not very accurate for each individual lift. It's a guideline but the actual curves for each lift are quite different.
>put up a 140kg bench like it was piss, last comp max is 145kg.
Feels good man
