/plg/- Powerlifting general.
>I think we may keep this version of the OP lads! edition
Post PR's, routines, form checks, meet results, schmexy lifts, etc. No Dubs or gets allowed. Supermong and Sean pls go.
Remember OHP is not IPF approved, and long femurs are the underactive thyroid of lifting
>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
>What is depthprivilege?
https://www.youtube.com/watch?v=XpgmQmdMfe0
>How to deadlift by Mark Rippetoe
https://www.youtube.com/watch?v=tfYez7-h55c
>How to setup for the deadlift by JL Holdsworth
https://www.youtube.com/watch?v=hlBMGsRly1c
>How to sumo deadlift by Ben Rice
http://www.youtube.com/watch?v=_5tQpNoSiKU
>How to lowbar squat by Alastair MacNicol
https://www.youtube.com/watch?v=RMFHgVN_pcg
>How to set WRs by C. Lutz
https://www.youtube.com/watch?v=e-ORhEE9VVg
>How to build a big bench by C. Lutz
http://www.youtube.com/watch?v=XrVZqPkgdXo&list=UU2AylXQjX_qvxfesfBOYq5A
>How to bench press by PTW
https://www.youtube.com/watch?v=_V189hK85BI
>How to piss off Isley
https://www.youtube.com/watch?v=f3EuCSe7pUA
>Trips PRs Pastebin
pastebin.com/2VTGQFN3
>/plg/ atlas
https://www.zeemaps.com/map?group=1252009&location=United%20States&add=
1st for bench press
thak you based cap'n
So my lifting partner has been deep in fatigue for awhile and wants a way to peak for her meet she's doing with me.
Would she be fine just picking up the last few weeks of my sheiko?
Off to do some light deadlifts, then a Christmas party, lads.
Hopefully the deadlifts loosen up the ol injury. I'm starting to get the feeling that the damn thing is gonna be around forever.
>>35340948
What? You know that means we all made independent posts, right?
>>35340954
This doesn't seem like a great idea. But wtf do I know
>>35340971
I mean all it really is is just woke light days to recover for the meet.
I don't really know what else to tell her to do until the meet which is 3 weeks away.
>>35340949
Whoa, where'd this webm of my boyfriend come from? I'm a cute Swedish grill btw.
>ywn DL pyramid set up to lmao10pl8 and back down
;_;
https://www.youtube.com/watch?v=fhzaUCx-amQ
>>35341001
I don't know if you realized this yet, but the sheiko we are doing ends with 1 week before the meet being the meet day in the program. So what I am planning on doing is for the last week of the sheiko, doing the monday workout as written, then hitting my DL opener on wednesday, then on the meet day hit my bench and squat openers, then deload for a week.
That was probably worded horribly, but oh well.
As for your friend, I really don't see why that is such an awful idea. Maybe look into her doing like the first 2 weeks of the 29 and then the last 2 weeks of the 32, since the 32 is pretty light throughout. But what do I know
>>35341001
you can do week 3 and 4 of canditoes
Who here /windmill/?
I think it's my spirit animal
>>35341069
Oh. You said it lined up perfect. You lied to me.
I'll probably just do basically the same same.
>>35341105
>>35341135
Barsense
>>35341105
how do you get the pic big
>>35341123
and mine doesnt rotate either wtf
line just blurs into a bigger line
>>35341153
Crop out the graph
>>35341140
thx m8
Is it any good/reliable?
>>35341172
Sometimes it's picky about following the plate, that's about it
>>35341105
Here's a handy image of my bench bar path.
Speaking of, I'll be off to hit 385 x 10 x 5 with the psycho slingshot shortly. To think that for the longest time the bench was my worst lift.
>>35341181
Will try it sometime.
Someone actually walked in front of my camera last squat I recorded so that will probably fuck the app up.
At least I got to check depth...
https://www.youtube.com/watch?v=Hv0PuXVHK_U
>>35341181
takes too long to trace imo too
also doesnt help that it pauses tracing when screen goes to sleep, quite annoying desu
also radio reminded me of ol bonnie today
that is all
https://www.youtube.com/watch?v=lcOxhH8N3Bo
So are deadlifts to knees supposed to be paused at the top?
That's how I've been doing them and 75%x4x4 just absolutely killed me today
>>35341220
all that black, looked good tho
motherfucking twinks trying to find the 2.5kgs amirite
>>35341226
>So are deadlifts to knees supposed to be paused at the top?
>That's how I've been doing them and 75%x4x4 just absolutely killed me today
Yeah they are. I never pause them for long and I never worried about the eccentric, but I think the eccentric neglect was a mistake
>>35341247
>all that black
I recently bought a blue belt so that show break that up.
I sweat like a bitch though so try to avoid most other colours.
>motherfucking twinks trying to find the 2.5kgs amirite
One of the downsides to a commercial gym. Plus it has gotten pretty busy lately so you have to wait ages for shit.
On Monday some guys were doing DB lunges in the only squat rack...
>>35341252
Glad to see you back, norsie.
Any advice for >>35341220 would be appreciated. Though a kid walks in the way.
>>35341113
I thought it did line up perfectly. I was wrong, sorry.
This wrestling practice is gonna be some shit.
>>35341289
>busy and not even January
good lord...just leave that place lol
> guys were doing DB lunges in the only squat rack...
i hope you put them out of it and stayed there the rest of the workout lad
and that isnt norsies trip btw
>>35341016
wtf?
actually I posted it because hes my bf
>>35341299
On mobile atm. Otherwise I would.
>>35341339
>good lord...just leave that place lol
Planning to come the new year when my membership runs out. Need to find out the barbell/bench facilities of a new gym which opened near me first though.
>i hope you put them out of it and stayed there the rest of the workout lad
I moved to the power rack a while ago because the safeties on the squat rack were so fucking short.
>and that isnt norsies trip btw
Ah, my bad. I never bother remembering the tripcodes of people as most tripfags aren't worth remembering.
Anyone here joining the
>project momentum
gains train?
does marcel still post ?
Tested my maxes last week, went:
Squat: 170kg
Bench: 110kg
Deadlift: 190kg
@87kg
Planing on doing a meet next year (Junior -83), or should I wait a bit?
>>35341401
was just curious.. hadn't been here in a while
>>35341407
>should I wait a bit?
are you going to win? no
does it matter? no
your not totally new to a barbell so why wait to do something you clearly want to do?
>>35341407
Advice here is to always do the meet.
The experience gained is invaluable and if it's a local meet it really doesn't matter what you end up lifting; no one really cares except you. Just try go 9/9 and be smart about it.
>>35341373
Was tempting, but four sessions might be too difficult to get through, so I'm gonna stick with gnuck until the Summer.
>>35341443
>>35341441
Well it's been a goal of me since I discovered powerlifting channels on youtube but I don't want to end up last, I mean I want to at least bring a medal back home.
>>35341464
Ah, your bar path posts were of paused squats.
Although it's not ideal I think that makes sense. After you pause all the power is generated from the hips and the mass inertia of the bar has to be overcome. This means it will be harder to stay in a straight line in my opinion; your hips are more likely to shoot up causing the bar to move forward.
>>35341488
YOU are the only one who thinks that sean
and nobody buys your samefagging
>inb4 im dino, topkek, joffrey, joe or some of the other names you have called me the last month
>>35341515
Understandable but that's never going to happen your first meet.
You'd be far better going for the experience so you know what exactly you are training for.
Then you will know how to train and prepare better the next time. It is as much about refinement as training.
>>35341464
>
is that 3pl8 paused?
I dont want to be a jew specifically towards you boardshorts, but you always post in self created miron threads about certified big guy 4u etc etc, but the more I see webms of people on this board the more I realise that most people aren't even that amazing or anything even though they have such a high regard for themselves
tl;dr /fit/ consists of dyels and a dyels who are a bit out of extreme dyel mode
>>35341464
Can you get a rear pov next time? nohomo ofc, just curious about some stuff.
>>35340954
>using a sheiko routine not made specifically by sheiko for her in order to peak for comp
Wtf are you on dude.
Put her on Candito's.
>>35341593
>one of those people
youre either dragging dino through the shit or you're dino
i dont really care if you are sean or dino, I dont like either of them
>>35341515
m8 seriously just jump into it
placings are completely dependant on who turns up and mean nothing at the local level
i came last in my class at a local meet while going
200/117/210 <74
i totaled 35 less last time and came first
but this last meet was by far my best meet, went 9/9, only 2.5kg below top end goal that i wanted, i was happy as fuck even tho i came last, also fueled the fire again
>kg btw
>>35341040
This is utterly ridiculous
https://youtu.be/c6hRN3UkGEI
>week 8 day 2
And we whupped the last "heavy" bench day of the program. My 91% bench single was EZPZ, and I got 11 reps with 78%
Actually using 8-bit music this episode, too, kek.
How my stats lookin
BENCH:235
SQUAT:295X3
DEADLIFT:405
>>35341373
I gave them my email, haven't heard back
@35341593
>the autism was gone.
A little heavy on the irony, lad.
holyshit I'm about to OD on Mike T
>>35341654
you could probably have gotten away with pretending to be dino
id say nice try but it was pretty retarded tBQH
>>35341641
>pink deadlift socks
>doing bench and chin ups
for what purpose...
Fair play to you for not giving a shit but c'mon
You seem like a pretty cool guy but cube method just seems a strange program choice for your stats imo desu senpai.
>>35341655
bodyweight?
>>35340870
mirin filename
Hit a great personal milestone yesterday - bench 315 pounds for 10 sets of 3, weighed 195 that morning. All reps were paused flat feet and no wraps
>>35341692
I love my stupid unicorn vs narwhal socks, and all my other stupid long socks.
Because lat work makes a good bench accessory and it has to fit in somewhere.
I've dropped from 226 to 193 since October, and haven't gotten failed a work set on Cube. The rotation slow wave progression with self-modulated fluff work seems to have been a good fit for effective starvation macros.
>defending topkek
>he literally kirillposts three posts after
ok nvm sean hes all yours
>>35341712
My point about bench and chin ups was meant to be that you were wearing autistic deadlift socks and not even deadlifting.
I understand you're cutting but I think you haven't failed is because the progress isn't aggressive enough for your lifts,
What's your goal bodyweight?
And I don't mean to offend but are you on the autism spectrum? I only ask because of the pink narwhal and unicorn socks combined with the 8bit music and video editing?
200
>>35341795
>has me in tears
man up lad
dont let it get to you
>>35341786
>Only somebody with autism would get wound up but something as trivial as this.
That's why I asked...
I realised afterwards how my question could be construed as rude and I don't think 200lbs should answer it.
>>35341848
you had 3 responses ready to fire and he shut you down lol
>>35341848
I actually thought about it after posting and thought it's better he doesn't answer.
He'd only get trolled or something regardless of his answer. And that isn't worth satisfying my curiosity for that especially when I like the guy.
>>35341751
The socks are there because I enjoy them.
The program seems to be doing fine, I'm technically setting PRs.
Goal bodyweight is whatever I get down to by New Years, when I transition back to maintenance kcal for a month, then I'll pick my next meet, and have a 10-15lb buffer of room to grow in the 205 class instead of bulking past it and frantically cutting the last 3 weeks up to the meet.
I'm actually surprisingly well adjusted and overall neurotypical. I just like silly socks, video editing, and music from games from my childhood.
Here's your (you) seananon.
>>35341875
>>35341834
Man, I wish I'd read the new replies that appeared while typing my reply.
Sorry for the seananon accusation.
>>35341896
>Sorry for the seananon accusation.
Nah, I deserved it.
So long as you are setting PRs, enjoying training, and achieving goals I am no one to judge.
I just think better progress could be made or a more aggressively progressing program but that's just conjecture.
Keep doing what you're doing. I actually enjoy your videos as well.
>>35341915
perfect/10
![[no homo intensifies].gif](https://i.imgur.com/VgvtJ4t.gif "[no homo intensifies].gif")
Thank you based mods
>>35341917
Once I get to eat again, I'm honestly thinking of running Cube a second time, but with a slightly different accessory setup. The rotating wave progression may not be as aggressive as the usual intermediate programs, but running into a brick wall doing linear/weekly progression is typically demotivating.
Despite only getting 2000ish kcal on lifting days, I'm improving body composition, not losing lifting motivation, and generally enjoying gym time.
Plus it keeps me from getting injured/demotivated like the sheiko crowd, lol
Post real nigga beats for lifting lads, need some new stuff.
>>35341965
Did they ban one person or multiple?
A shit ton of posts disappeared.
>>35341995
http://youtu.be/lWlYDTH48bg
>>35341995
https://youtu.be/AniH_l_ViTE
https://youtu.be/KNtXuKBu3gE
I might love me some Protomen while lifting
>>35341573
Okay but at least it was 4pl8.
And also it's my worst lift
>>35342016
Based niche megaman band
>>35341993
>Despite only getting 2000ish kcal on lifting days, I'm improving body composition, not losing lifting motivation, and generally enjoying gym time
Combine that with your PRs then there isn't really much you can ask for from lifting.
>Plus it keeps me from getting injured/demotivated like the sheiko crowd, lol
I haven't needed to try it yet. I'm still running TM, which I believe you would see a great deal of benefit from when you start eating.
I reckon you could benefit milking any fast and easy gains from TM and first signs of stalling swap back to cube method. Whatever keeps you interested though.
>>35341995
https://youtu.be/kA614N3IHD4
https://youtu.be/GFxVmYXr-s0
https://youtu.be/UbQgXeY_zi4
https://youtu.be/q3lpoGABH6A
https://youtu.be/8xVd8-Ivp0w
https://youtu.be/ONKi2S6YBSU
>>35342012
>>35342016
uh, sirrr, I believe he specifically requested "nigga beats"
>>35342031
Just give up U suk penis
>>35341995
https://www.youtube.com/watch?v=K8cb_j5Joi8
>>35342053
>KoRn - one
I had forgotten about this and I recently went on a Korn binge and Metallica were my favourite band during my teens.
Thanks, senpai
>>35342071
More like it t.b.h.
>>35342080
Loser
>>35341995
https://www.youtube.com/watch?v=KXe_RHF5JYU
It's got DMX and everything.
>>35341690
About that,
>https://youtu.be/AR0UmnRFGwU
>Supplemental lifts train the primary movers but not the movement (e.g. SLDL).
>Assistance lifts train the movement (e.g. paused squats).
While Elitefts likes to say, IIRC,
>supplemental lifts are similar to the main lift (any compound exercise similar to the competition lift, and you might not want to 1RM it, but it can be trained fairly heavy).
>accessory work are the lifts you'd use the Repetition Method for, such as isolation exercises.
So can we all agree, if the issue should arise, that
>Assistance: high specificity; compound exercise that builds the main lift, primarily through improved positioning in the lifts (achieved by, for instance, paused squats/deadlifts, spoto bench press).
>Supplemental: medium specificity; compound exercise that builds the main lift, not through mimicking a difficult position (such as paused squats), but through working the muscles.
Accessory: low specificity; typically isolation, isometric, and rehab/prehab exercises.
Or am I just being needlessly picky about this?
>>35342012
Wth, is that some kind of early pirate metal?
>>35342097
eminem just seems so meh with how overplayed he is.
>>35342094
You're here posting on this vietnamese pig wrangling forum with me. I guess neither of our lives turned out perfect
>>35342056
Literal Nigga beats?
Gotcha
http://youtu.be/bA4xvmH3WSQ
>>35342125
He is objectively a very strong rapper though
>>35342100
woops how about now
>>35342100
>BenchBro has a good taste is niggabeats
It's pretty entry-level. but at least it's good
>>35342052
I've run TM before and it tends to fall into the other end of the demotivating pendulum. I get bored by the lack of novelty and fun and hate only lifting 3 days.
It's a flaw I've learned to recognize in myself. Balancing novelty and self-preservation is key, lol.
>>35342043
I like you, anon.
Time for sleep for me. Graveyard shift schedule is rough.
>>35342099
>am I just being needlessly picky about this?
yeah, kinda. He says at the beginning that that is just how he categorizes the lifts in his programming, it's just a label.
Does /plg/ low bar squat in flats or olys?
>>35342134
Ha, love this one, just came up today. Five straight minutes of ripping.
>>35342136
I bet i can out squat him
>>35342151
o-ok then
>>35342152
Wrassling shoes now, might get around to trying out WL shoes again later some time, but kinda doubt it.
>>35341995
here you go
https://youtu.be/DMpYQCd9z3Q
>>35342125
He is overplayed but he is respected in the rap game because he is actually a ridiculously good rapper.
If he was shit every rapper would have a go at the white guy trying to rap yet everyone is silent and he has most of best rappers on his side.
He earned the rap community's respect against all odds for a reason.
Fuck deadlifts.
Fuck injuries
Fuck deload days
and fuck out of towners being dumb shits
Having a major Norsefat moment here
>>35342268
Elaborate
>>35342225
>pls dont turn this into some pleb/patrician thing
Didn't mean to.
Was actually impressed with your taste.
This isn't great for lifting to but is still good:
https://www.youtube.com/watch?v=WWMjRMJ0dTI
>>35342289
Deload day. Bunch of shithead freshmen coming back from uni and reracking the weights in the wrong spots. The old injury is bugging me again, and no matter what I do, no matter how low the weight, I always have a slight lumbar round. Thought I was maybe setting up too close to my shins. Nope. The best results I get is by leaning back and getting my shins as vertical as possible.
Am I just not made to pull conventional?
>>35342332
What was your injury?
I think a slight lumbar rounding is to be expected with DL. Have you recorded yourself to see the extent of it? I find it feels worse than it looks.
Have you tried sumo before?
>>35342326
https://www.youtube.com/watch?v=1eEzzN08Moc
I don't have it all upstairs but who the fuck cares?
Also, the Bernard Goetz reference is just unbeatable.
>>35342332
>he's STILL not pulling sumo
>>35342364
Yeah. It's very very minor. I just fuckin hate it.
Haven't tried sumo in earnest. Too close to the meet to switch over, but I think I may start training it after. I'm just having a big cry baby moment - I'm making the transition from baby's first strength gains to intermediate and now I'm becoming very aware of all my shortcomings.
Anyone got a how to on dieting? Suddenly I am 250lb at 6' and it's probably time to lose some weight but I've literally never dieted in the 5 years I've been lifting.
Also I'm scared of losing my strength...especially on my already mediocre bench
>>35342377
That and
https://www.youtube.com/watch?v=soTya8ZB3VU
Are my 2 favourite songs off the album. The cyphers/collabs were ridiculous, especially for when that album was released.
>>35342332
Try some box deadlifts/Koklyaev deadlifts/whatever the fuck one day tbch.
Tried pulling sumo for the first time, not sure if it takes some time to get used to or if it's just not for me, but I felt significantly weaker as opposed to conventional.
>>35342400
Buy lean meats and eggs, eat your carbs in the form of potatoes/sweet potatoes and whole-wheat pasta because it tasted good, avoid anything processed. Eat like you give a fuck about your heart health basically. Lower carbs on off days, throw in a few PSMF days to speed things up.
>>35342434
A very wide stance will probably feel significantly weaker at first, which is the reason the semisumo meme was so hot when a bunch of people started switching. Don't be afraid to work it out a few inches at a time over several weeks.
>>35342429
>Koklyaev deadlifts
Norse got me on those, tried em once, and they did shit all for me. It's very easy for me to get my shins vertical, it just puts me in such a low, low position it doesn't seem correct.
>>35342392
>making the transition from baby's first strength gains to intermediate and now I'm becoming very aware of all my shortcomings
The transition shouldn't be that bad. What program are you running?
I found the issues between novice and intermediate were mostly form issues.
After your meet I would recommend focusing on form and playing around with sumo.
>>35342436
>anything processed.
Let me clarify: if it came in a plastic package, don't eat it. Everything is 'processed' depending on your definition.
>>35342446
Didn't go particularly wide desu. Wider than the semi-sumo kinda stance but not Russian deadlifter width.
>>35342436
Psmf?
>>35342465
Also, be prepared to struggle much harder off the ground than you're used to.
>>35342448
>tried em once
>they did shit all for me
I think that's jumping to conclusions. Maybe you didn't do the correct the volume/intensity.
>>35342473
Protein-sparing modified fast. Basically just eat lean meat and protein shakes and maybe snack down some vegetables if you need to.
>>35342448
But how was your back?
>>35342332
know that feel one dumb fuck took a 5lb plate on one side and left the other when i was doing 415x 1-4 on week 5 of c6w so i unracked and didn't notice and when i went down the bar just rolled down my back.
No injuries thank god but had to try again today which i was very nervous to repeat everything i did 4 reps tho
>>35342526
>taking weight from a loaded barbell
Out of everything you could do in terms of gym etiquette this has to be the most retarded/dangerous.
If I had a gym I would instantly ban anyone for life for doing that.
>>35342526
>>35342567
I would totally have a PTSD freakout if someone did that to me in real life. Like, literally scream in their face if I caught them.
>>35342539
This is a Christian imageboard sir.
>>35342591
Same.
I have a lot pent-up gym rage in me and just let it slide because people's own retardedness doesn't generally affect me but that would be the final straw. Especially if I was going to result in injury from people being fucking retarded.
Yes when I go in the gym I put on my big boy boots and I stomp the yard. Everyone gets out of the way when I walk through. I take a sip of my animal branded drink bottle and peer around the room to make sure everyone knows the alpha has entered the building, before I begin my bodybuilding split with powerlifting partials routine.
I make sure to get a pump in the parking lot before entering the building, I use my bathmate. That way everyone knows I'm a big guy when I enter the gym, not just when I get the pump. I then set the first machine I use to full stack, then I yell every rep and on the last rep I smash the stack down very loudly to make sure everyone knows I'm working hard.
Between sets I stand up and change the songs on my iPod between different disturbed songs (I play it on full blast so the guys near me can hear what I'm listening to and know I'm a fuckin sick cunt). I make sure to keep my lats flexed at all times when walking around the gym for the extra width and alpha presence. I avoid eye contact with all females because no female is up to my standards, at least when I am working out anyway, because with the pump I go up to an 11/10 (Obviously the scale only goes up to 10 for everyone else).
After finishing at the gym and driving home I make sure to cut off anyone who tries to overtake me and yell out the window, to ensure my alpha road presence. Then I drink my 3L protein shake with 7scoops of whey, 1.5L of milk, 6 eggs, and two cans of tuna in it.
Today was a good day.
> tfw eating 150g of oats and half a litre of milk is like having eaten nothing after 10 mins
https://www.youtube.com/watch?v=119hECCIR3E
>>35342377
>>35342225
https://www.youtube.com/watch?v=mQmfzGf9904
Can't beat some Oynx desu senpai
>>35342702
>and you still have two hours until the session
>>35341995
https://www.youtube.com/watch?v=imHTgWXmR7g
https://youtu.be/iTyI_Gav260
https://youtu.be/oyHLeRlObb0
https://youtu.be/ENwpDa7hluU
https://youtu.be/1nmw25NPSaE
https://youtu.be/B4Rjibb7nM0
Day 69 blog:
Left my belt at the gym last night accidentally and it got stolen. Guess im doing beltless squats for a while.
squat
worked up to 455 beltless. Would have probably PRed if I had my belt.
Bench:
hit 275 easy
did 275 with a 3 second pause, and 255 with a 12 second pause
Shopping for a new belt.
1prong, 2 prong, or lever? Brands?
>>35341995
https://www.youtube.com/watch?v=iuJ5Gg8uzhE
this on loop
>>35342785
Gib Dietmars plox
>>35341995
https://youtu.be/T91l758lJb4
https://youtu.be/W0XN5Sq_9Sk
https://youtu.be/GoCOg8ZzUfg
https://youtu.be/FkTA6HTHYHs
>>35341995
Denzel Curry
https://www.youtube.com/watch?v=vwnVI_x5g0I
Mick Jenkins
https://www.youtube.com/watch?v=pPHLqk9pdSQ
TNGHT
https://www.youtube.com/watch?v=6HzyUHxmkg0
>>35342826
Fuark, do they have cameras?
>>35342826
I like my Inzer single-prong, but I haven't really experienced anything else.
Which country do you live in?
>>35342826
Single prong
bestbelts.com
>>35342450
>After your meet I would recommend focusing on form and playing around with sumo.
I really like this idea, and probably is what I'll be doing.
>>35342489
>>35342499
Straight. As I said in my original post, I can get my back straight as a plank, but I'm down so fuckin low I may as well be pulling a snatch. So I'm either going full oly mode, or pulling from a proper height with a slightly rounded lumbar. I'll have to take some pictures next Tuesday when I pull some proper weight.
>>35342826
longhorn lever
>>35342842
Don't have them ;_;
Recently acquired a 12 week volume thingy (standard template afaik), but in pdf, and I haven't bothered typing it into excel with all the percentages etc. The pdf only shows kgs and not percentages too...
>>35342915
Vids. Also demonstrate your ability to hip hinge.
>>35342826
>1prong, 2 prong, or lever? Brands?
don't bother with the double prong, single prong will stand the test of time, lever is super easy to use. Brands, just go with whatever has a decent reputation and will work for your fed, I have an Inzer single prong that is great and I'm getting an Inzer lever but Inzer has super long wait times (5 weeks for the plain prong belt) so that is proably a factor for you.
>>35342956
>Also demonstrate your ability to hip hinge.
I believe this to be a serious issue of mine. My hips are super tight. Are there any stretches for loosening shit up in there?
>>35342898
Nope.
>>35342904
>>35342908
>>35342920
>>35342960
murica, thanks guys
Idk where else to post this but I need some advice.
I did 5x5 squats with 225 lbs today and I'm going for a 1RM next week. My previous max was 255 about 2 months ago and at the time I could barely pump out one set of 225x5.
I haven't done >225 for reps at all so I'm kind of clueless what I should aim for on my max. Any idea how much I should be able to squat?
>>35342975
Oh shit ahah I just stole some twinks belt last night
I'm in America too
>>35342989
I'm 6'2'' 255. Probably not me. Lift big eat big lever belt?
>>35342999
Christ you're fat
>>35342999
What does one week of your Bulgarian method look like?
>>35342968
All of them, afaict. Adductors, abductors, hams, glutes, hip flexors. Can't tell you a specific one.
Proprioception goes a long way for hinging tho. Proper core bracing helps a lot as well.
>>35343090
>All of them, afaict. Adductors, abductors, hams, glutes, hip flexors. Can't tell you a specific one.
I stretch allll of these, gonna keep at it then.
>Proprioception goes a long way
This may be an issue. I have such little time under the bar, that my consistency is just whack.
>>35342956
Yo, still in TBG?
>>35342984
I'd say start out assuming that your 5x5 is in the upper 70% range for your first max attempt.
So, with 225 being your 5x5 weight, you could probably start around 285 or so (225/0.8=281.25).
I get nervous with big weight jumps, though, so if I was in your position, I'd probably start with 275. That way, you can be pretty darn sure you're getting that PR before you try for something higher.
There aren't many things more frustrating (for me, at least) than making your first attempt high and not making it, which fucks up any lower attempts you make later.
>>35343104
>>35343104
Why are you doing 5/3/1?
>>35343136
That's not real poutine
Real poutine uses chunks of cheese not curds like the amerilards use
>>35343151
>>35343136
:3
>>35343138
I enjoy it the most. TM wasn't enjoyable. Keep in mind I'm being very self critical when I talk about proprioception - I have a pretty good idea of where I'm at, I just don't have the consistency of the pros, which I would like to have one day.
>>35343104
Can work on proprioception at home. I don't have specific drills for you, sorry.
>>35343110
Halla, moved to the west coast to take on a Master's. What about you?
>>35343172
You'll never gain consistency with shit training paradigms like 531
Lads, mom just offered to buy me a new belt because she's spent more on my brother for the holidays and needs something else to get me. What should I tell her. I want a singleprong that won't take 10 years to arrive and I can use in any fed.
>>35343041
Caught me m8.
>>35343068
Every day:
Squat to daily max, or some other low volume heavy weight work. Autoregulated.
Front squat 1-3x1-3 for backoffs
Bench: same as squat
Long pause bench singles for backoffs.
An assload of pull ups between sets.
1-2x10ish of KB swings or GHRs.
1-2 days per week I'll do deadlifts up to 60-80% and do a handful of singles focusing on speed. On deadlift days I don't do KB swings/GHRs or squat backoffs.
If I fail or PR a lift I'm done with it for a day.
>>35343216
how long you been doing that?
i am about to order some sbd knee sleeves and don't know which size to get my calves and knee are 14.5 inches but i weigh 176 and plan on gaining weight this year should i order a Large or a medium?
>>35343186
>Halla, moved to the west coast to take on a Master's. What about you?
Ah, yeah, I'm home for christmas.
Btw, I've talked to a coach-buddy of mine that has access to the Dietmar programs. But if I understood him correctly, even the coaches can only access the generic mengde/volume-block templates, and 3-4 day templates. Programs specific to his high-volume "thesis", and programs with varying microcycle-length seem to be individually designed for his athletes. I'm considering to just contact him personally, and ask a few questions regarding those "secret" programs.
>>35343118
Thanks, 275 was actually my goal for the year so I'd be happy with that, even if it's a little on the safe side.
>>35343216
How many days a week do you lift and what does your accessory work look like?
>>35343263
Well, it seems like we have a plan. Let us know how it goes, friend.
>>35343254
Get extra small like all the IPF champs do
The tighter they are the more kilos they'll add to your squat
>>35343241
69 days. Hardest part is sucking it up and taking shitty numbers on bad days.
>>35343270
7 days per week. And that's literally my entire routine.
>>35343186
No worries. Gonna try the butt to wall tap stuff for hip hinge in the meantime.
>tfw no one will ever use something straight like a meter stick for hip hinging
>>35343343
getting better gbro
>>35343262
You think he'd answer such inquiries? I mean, they actually had some parts of strengtheory's article on the study removed. Are you still affiliated with a club?
I'm also under the impression that the coaches mostly stick to the generic templates. A friend of mine was given the 12-week volume template (mentioned earlier ITT) with novice to intermediate stats (because of some detraining and hip+back issues). I mean, I'd like to think they would write up something to get stats up a bit quick before starting a volume block?
>>35343317
>mfw chiro placed a broomstick along my spine to show me how my back should be when lifting
>>35343343
Looks much better then before. Was that sheiko skill test? How has the results been this far on sheiko? I'm wondering because I'm halfway through my run and shit's finally starting to feel good.
>>35343374
>I mean, I'd like to think they would write up something to get stats up a bit quick before starting a volume block?
Why? If he's got some low hanging fruit to pick he's going to get good gains from doing volume work even with lower weights %-wise, and he'll get used to training with proper programming.
>>35343408
I just thought the volume work would be more useful if he was stronger going into it.
That last point is something he sorely needs tho.
>>35343374
>You think he'd answer such inquiries?
Idk, maybe. I was thinking about asking some very general questions, just to clear things up.
>I'm also under the impression that the coaches mostly stick to the generic templates. A friend of mine was given the 12-week volume template (mentioned earlier ITT) with novice to intermediate stats (because of some detraining and hip+back issues). I mean, I'd like to think they would write up something to get stats up a bit quick before starting a volume block?
This is actually very interesting, as I've experienced exactly the same thing. They seem to put every lifter (from complete novice to advanced) on a periodization that, according to my reading, is best suited for elite lifters. All they do is change the exercise selection based on apparent weaknesses, and put them up for peaking when they reach a competition. They don't seem to show any strategic planning for volume/intensity/freq./dealoads/change in progression etc. according to fitness level.
Of course, the athletes make progress, but not as fast as they could, IMO.
>>35343317
Gonna try with a dowel rod, this is a good idea.
brother got me a handle of whiskey for my b-day
>>35343408
iirc only his squat improved.
>>35343507
He's probably hoping you'll drink yourself to death.
>>35343521
Implying 1 handle would be enough
>>35343507
I got my brother whisky for christmas
>>35343534
warms the soul desu
>>35343308
>Captain Poutine
Saw this and thought of you with your hip tightness:
A) Planks and side planks before you squat or deadlift
I’m shamelessly stealing this from Dean Somerset.
The basic idea behind doing planks before you squat or pull is pretty simple. The range of motion your joints can go through and the amount of force your muscles are “allowed” to produce through a given range of motion are largely determined by your nervous system. When your nervous system feels that you’re safe to go through a particular range of motion and produce force through that range of motion, it will let you do so. If not, it’ll try to keep your muscles from extending any further, preventing you from going through a range of motion you can’t adequately control. If those muscles are forced to extend farther than the nervous system wants them to, they still won’t contract with nearly as much force as they otherwise could, as a protective mechanism.
http://www.strengtheory.com/help-squat-catch-deadlift/
Maybe some planks/side planks would help your hips loosen up more than just mobility movements?
I want to get the inzer but waiting over a month sounds fucking awful.
>>35343507
what type of whisky? Nice stuff doesn't usually come in anything bigger than 1/5s.
>>35343561
Grats on the Bulgarian success, friend.
I've seen a lot of your updates, and it sounds like you're on the gains train. Hope you find a good belt.
>>35343561
Wow way to put down his brother.
>>35343561
70 cL bottle 86 proof
>>35343557
czech sometime pls
>>35343447
I had my friend ask a little about that, i.e. getting stronger faster than the program, and the coach said they'd discuss it a few weeks into the program if the weights felt too easy.
I suppose it makes them better conditioned/prepared for when they need more advanced programs (and maybe avoid development of imbalancs and such issues?), but at the novice/intermediate level shouldn't it be possible to do so concurrently with weekly/bi-weekly/monthly strength progressions?
Bedtime tho. Might go for a hike tomorrow, in the storm. Try not to be blown off the mountain ridge.
See you around!
>>35343561
jack fire, cuz it's tasty and I'm a bitch
>>35343592
>but at the novice/intermediate level shouldn't it be possible to do so concurrently with weekly/bi-weekly/monthly strength progressions?
I asked one of the coaches about this. He didn't really seem to understand and/or care about it, desu...
>See you around!
Yeah
>>35343592
Will do. Been away from my comp since winter break (hiding from work email :)
Night night. Enjoy your hike!
>mfw someone i know got the Crux Satanas tattoed on their wrist because they "liked the shape" and didnt know its meaning
Jesus christ...
>>35343573
thanks m8. I'm just being picky because I want one quickly but I also want one I know I can use anywhere, which pretty much means ipf approved.
>>35343576
>>35343591
>>35343601
Jack fire is yummy. And if you're just after getting drunk a half gallon of cheap stuff is awesome.
>>35343613
hows the baby? haven't seen you around, and have been meaning to ask.
>>35343641
Very strong and healthy. Thanks for asking :)
One month old. Holds his head up really well. Growth is great. Smiled a couple times today. We feel like the most blessed couple in the world.
>>35343632
https://www facebook com Bantattoosnow/
>>35343662
good to hear, he's in good hands :)
>>35343662
d'aww
i wish you all well!
>>35343688
>>35343691
Thanks :)
Here is a baby-rare.
>>35343632
He probably got it from bloodryne
>>35343711
that onsie better not be multi-ply, I know you can be a bit loose about your federations
>>35343662
Aww
I wish you all the best Buda
Inzer says they keep S-XXL in black in stock for quick shipping, is this true? If it will take 10 years either way I'm gonna get one in a pretty color.
>>35343767
Get a Titan. Inzer has the worst customer service.
Or maybe get your belt through an independent retailer like Anderson power. Much more likely to get your things on time.
>>35343767
get one from Titan. Inzer told me 5-6 day shipping, 7 days passed, I called them, and they said it would be like another 10 weeks or something.
>this fucking gift box captcha
>>35343733
>multi-ply,
It's single ply, but he's hiding spandex diapers under there :)
>>35343763
Thx :)
>>35343792
i like the captcha
its festive
>>35343711
He's precious!
>>35343767
I'd call and see if they have your size in stock, and do your order over the phone I hear that's the fastest way. but when I ordered my black medium it still took 4-5 weeks
>>35343767
get this
http://www.bestbelts.net/Powerlifting-Belts/Athlete.aspx
I got a Titan longhorn lever through my sponsor at a nice discount.
Had it for 3 years now and absolutely no problems to report. Great belt.
>>35343767
Don't try to order from Inzer's website
Try looking for a local/close to local seller
Are you actually in Bulgaria?
>>35343848
>Are you actually in Bulgaria?
>>35343848
he's an amerilard doing bulgarian method programming
>>35343868
>bulgarian method
"bulgarian"
>>35343767
At least you live in the US (I assume). I was going to order one until it cost like 150GBP ($330) and was customs costs on top of having to wait 15 weeks. Fuck that.
Be glad you have more than 1 locally available IPF (TM)(R)(C) Ltd. belt you can pick from.
>>35343848
This. Independent dealers will only list what they have in Stock, so you'll know when you order that they actually have it.
Also generally better customer service.
>>35343848
>Are you actually in Bulgaria
>>35343865
>>35343868
HHAHAHAA
Sorry for being a casual lurker
In that case, seems like he could go with bestbelts
>with Rippletits seal of approval
>>35343767
>BulgarianAnon
Have you seen the interview with Max Aita yet?
https://www.youtube.com/watch?v=apl-xtn_wJ4
At his peak he was front squatting 35 sessions per week. Crazy stuff. Good interview regarding some of the big eastern coaches.
>>35343902
I still can't make it through this. Will I learn anything useful about daily max?
>>35343902
>At his peak he was front squatting 35 sessions per week
>5 sessions per day
>>35343931
>starts squatting every day, doing a TM each day
>then several times a day, TM each session
>then a session every hour, every day
>So many times an hour it just becomes one long workout
>You are now Rich Piana
>>35343887
this is my fucking favorite reaction image of all time
>>35341993
I'm loving sheiko
>>35343927
>Will I learn anything useful about daily max?
TL:DR, you have to stop caring about liking or hating lifting.
If you really want to be the best, you just go in and do it very indifferently, regardless of soreness or fatigue.
Also, Max says that 35 sessions per week is NOT necessary for powerlifting, nor is 7x per week (depending on the lifter).
If you can make it through it, it gives good insight into the lifters that really give their training 110%.
>>35343950
>You are now Rich Piana
Lol, I think they drop that joke in the interview.
>>35343991
>I'm loving sheiko
First week going well :)
>>35344004
>nor is 7x per week
I always liked 6 days per week, the day off can be helpful and the marginal benefit of an extra session is really small anyway.
>>35341565
>>35341621
tfw got first place/gold medal in the open 100 class (before USAPL changed to ipf classes) as a junior at my first meet with a 537.5 total
>tfw I was 1 of 3 lifters in the 100 class that showed up
>>35343902
gonna have to check this out later.
Think im gonna buy a longhorn lever off of amazon
>>35344025
honestly IPF is the lolfed when it comes to weightclasses
>>35344022
The nice thing about 7 days per week is that there is NO compromise, and it is easy to stay in the groove 100%.
However, having the bravery to compromise and save a day off can be really advantageous to the lifter, whether it be for recovery, mental health, time commitment issues, or something else.
>>35344078
Isley posted some autism graph about why the ipf classes were more reasonable.
Something about the increments.
boys how do I into block/rack pulls? I've been doing a lot of deficit/pause deadlifts to help my floor speed but I think my weakness is now at lockout.
Specific height of my deadlift to start at? Rep ranges?
>>35344204
~4 inches
Train it about the same you train comp deadlifts but for less volume.
>>35344204
>Specific height of my deadlift to start at? Rep ranges?
Try it just a couple inches above normal starting bar height to get acquainted.
Any higher than that and you have to be real careful with form since you'll be able to load a lot more weight.
Start conservative (less than your ORM obviously).
Rep scheme wise, you can never go wrong with singles :) It's the high rep work that gets tricky.
If singles move okay, move to doubles. If form compromises, stick with singles.
Just check Sheiko and replicate, or use your noggin and be sensible.
>>35343711
Christ that thing is ugly
Have you had it tested for Down syndrome?
>>35344257
>>35344244
cheers lads
>>35344261
I'll give him an extra hug for you tonight, because I know how much you hurt on the inside :)
I hope you can find some peace this holiday season. Be with family, and count your blessings.
Maybe make it off the naughty list before santa has to come down your chimney and whup your ass :)
>>35343927
>Can't make it through this
What? That shit was interesting as fuck. I watched it twice.
>>35344004
I loved the way he described training at that level. It's not about what you like, dislike, it's about pushing past that so you can just go in and do the necessary work. Mike T talks about this too.
>>35344290
>It's not about what you like, dislike
Amen. This rang true with how my training felt in college.
I was running 15+ miles per day, 7 days per week, usually in 12-14 sessions.
You literally stop caring. You neither love or hate it, but by all means, it messes you up if you have to stop.
It becomes a huge part of who you are. Which means injury can really, really mess with your head.
Neat to hear him reflect on it the same that Mike T. does. Most sports training sounds like this at the highest levels. Sports psychology is a strange place.
>>35344257
Replaced the deadlifting in Sheiko 4 day with SSPT's 2 day.
Currently on week 7. This week's squatting and deadlifting consists of:
Squat: 4x3@80%, 2x2@80%, 3x1@85%
Deadlift: 5x1@90%, 6x1@80%
>tfw not a single working set below 4 pl8 on either lift and the 5 singles at 90% are above 5 pl8
Someone hold me
>>35344322
ur such a fucking iron life faggot
just fuck off
here is not for dumbasses like you
