/plg/- Powerlifting general.
>8-Bit Tuscherer 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=
>previous thread:
>>35340870
Reposting and keeping thread on page 1
https://youtu.be/c6hRN3UkGEI
>nonlegacy captcha pls go
How hard is it to do 405 for 8?
>>35346691
Most people won't be able to do it.
I pull 405 for 4 and I'm near the bottom of my gym by wilks (and not a whole lot better in absolute terms).
When deadlifting, my form always breaks down after the 3rd rep. So 5rms are kind of a problem for me.
Right now i just go for 2x3. Is there any downside to that?
>>35346799
Probably not.
Although the fact you're breaking down based on rep rather than weight suggests you've got a real problem with conditioning. Or a bad idea of what your 5RM actually is.
>>35346809
Well since this also happens at about 80% of my 5rm with paused deadlifts, i think it really is a conditioning problem!
I will look into that! Any tipps?
>>35346691
I did it for NOGGFIT last year
>>35346838
Run some sprints or do some barbell complexes at the end of your sessions. No need to kill yourself, just do enough work to improve things over time.
>>35346854
Will do! Thank you
I made a thing
>Olympic entry in progress
>>35346558
why this supposed to piss off island?
https://www.youtube.com/watch?v=f3EuCSe7pUA
>>35346558
Lads, should I try Texas Method on a cut, or will I just stall hard?
>>35346906
>hey guys can i get strong while eating like a pussy
How the fuck am I supposed to get my IPF-approved SBD knee sleeves on when my legs are as hairy as Chewbacca's?
Failed 95% of squat 1RM today lads...
>>35346703
>Most people won't be able to do it.
what the fuck are you on about
loads of people can end SS with 405x5, even without monkey arms
>>35346558
Could you rate this routine?, right now I'm between OW and PL. I mostly do Vertical presses and front and back squats on Wed, Th, Friday and Saturday at OW but that's a more complicated routine so this is what I do at the gym:
Mon:
5x3 front squat
5x5 bench 90%viernes
3X8 row
3X6 dips
2x10 flies
2x10 lateral raises
3x12 abs
Wed:
3x8 pullups
2-3x8 shrugs
2x10 goodmorning
2x10 bicep curl
3x12 abs
Th:
1x5 bench press (PR 2kg)
3x5 dips (PR 2kg)
3x8 row
2x10 flies
2x10 tri
2x10 lateral raises
Sat:
1x5 deadlifts (PR 0-5kg)
3x8 pullups
2x10 goodmorning
2x10 bicep curl
3x12 abs
I progress weekly (or almost weekly) at bench(2kg), dips(2kg), and deadlift(2.5-4kg), twice a month at pullups and row and every three weeks or four at accesories.
I pulled 3x202.5kg today. One fat guy said that it looked silly. No one ever said that about conventionals.
>>35346995
I forgot to say that i pulled sumo
>>35346982
>all those accessories while chasing two disciplines
>progressing bench, dips and DL for main lifts
>not a single OW movement
>rate my routine with only half my routine
>3x12 abs 3 times a week
2/10
dont make your own routine. youre not smarter than people who do it for a living.
>>35346995
>pulling sumo
>>35347024
so it was you
>>35347019
:_(
>>35346982
>>35347019
How hard is it to programme the big 3(or 4 if you are that way inclined) to be done at a moderate percentage for a decent amount of volume and then some high volume assistance jesus
I do 4 lifts a session, 4 sessions per microcycle
Whats this 1x5 bullshit, no volume accrual
>>35347048
1x5 is fine if you're accruing your volume from elsewhere. Unfortunately he isn't.
>>35347048
If you don't know then you don't know
He obviously doesn't know, so shouldn't programme for himself.
>this applies to everything you do in life
>>35346995
>>35346999
That's because sumo looks silly.
>>35346917
Lol
What program for a cut then?
I'm a 5'9", 225 kg lardass
>>35347098
I hate you
>>35347102
>5'9"
>225 kg
you must be bed-ridden
try jiggling to music and not eating 10,000 calories a day to start
>>35347079
Sooo
What can I do? Texas method but quit squats and powercleans because I do them at OW?
Squat is at 170 kg
Bench only 95kg
Dips 3x5 with 20kg added
Deadlift at 170kg
>>35347123
it's hard to tell when theres no real information on what you do on your OW days.
what does OW mean to you? it kinda sounds like your just doing general strength with ohp and pc and front squats and not the actual snatch and c+j
>>35347139
Why are you so obsessed with OW? This is a PL thread after all. You don't need OW for PL purposes. If you want speed and explosiveness, you can just do speed&explosive work with like 50-60% of your 1RM.
>>35347155
are you illiterate? the guy was specifically asking about doing a routine between OW and PL
not everyone is as 1-dimensional as you
>>35347139
I do OW with two OW coaches in a OW gym. I do OW. I just do 4 sessions a week bc uni. I usually do loads of technique, squat jerks, powercleans, OH squats, front squats, back squats, push press, OHP, goodmornings, snatch pulls etc.
But every session is different, tho I always do c+j and snatch at least once a week maxing or almost maxing
>>35347173
Im illiterate, somehow skipped that part
>>35346982
>OW
>OW
>>35347123
>OW
>>35347139
>OW
>OW
>>35347155
>OW
>OW
>>35347173
>OW
>>35347207
>OW
>OW
>OW
>OW
It doesn't even look real anymore.
>>35347207
Ok.
We cannot do your programming for you if neither you nor us know in advance what half your training is going to look like. Shit, its bad enough trying to program for one day a week that you can't predict (hello, Saturday strongman sessions) let alone four sessions in the middle of the training week.
>>35346558
Why should I lowbar squat with Alastair technique?
>>35347207
honestly 4 days a week weightlifting is already a lot of volume including all those lifts you listed - OW can train 6 times a week because some sessions are literally just doing a couple sub maximal snatchs and cleans which is very low stress. strength lifts are not low stress
unless you're literally no-life then doing uni, socialising, any other extra-curricular, OW and an extra 4 day a week gym routine is a bad idea from a time management standpoint, let alone recovery standpoint
start small and work up if you need to. probably like some benching and a couple heavy deads on monday
if all else fails and you trust your coaches, ask them what they suggest. I would guess they wouldnt suggest a high volume, 4 day a week gym programme.
>>35346906
You'll get injured
>>35347290
Just what do you think someone should do on a cut? I think its easier to maintain lifts / have a little strength to weight increase if you do something like TM on a cut. Ofc you are not going do PRs every other week. You can for example aim to hit your previous PR after 6 weeks.
I get a burning knee pain when my knee is bent for an extended period of time
Last night it was bent for an extended period of time during sleep because I had to sleep on the couch cause the degenerated outside wouldn't shut the fuck up and I didn't realize my knee was bent until in my dream I was like damn my knee hurts then I wake up and I'm like damn my knee hurts then
Once I straighten my knee it usually alleviates the pain but I noticed in the morning right now walking today is difficult and kinda hurts cause my knee was bent for so long usually I straighten it out once I feel it in me knee
How can I fix this it's RUINING my LIFE
ALL TIME WORLD RECORD
>>35347308
Progressing on a deficit just aint gonna happen, even if there is chance, there's a greater chance for you to get injured so it's not worth it. General advice is cut down the volume.
>>35347308
might as well do smolov on a cut
fucking idiot
>>35347371
I didn't know that texas method has strict percentages and a progression plan? I thought it was more about having volume, light and intensity day, and you could make the volume day harder or easier depending on your level / recovery ability etc.
And you can progress. Even if you are advanced, you can progress in weight to BW ratio.
>>35347378
>Smolov = texas method
>Not being an idiot
>>35347382
Well, believe it or not texas method IS designed so you can add 5lbs every friday on your 5RM.
In a cut, what mechanism would account for progression to take it's place, other than neural efficiency? There is none. Why do you even worry about cutting, is your SQ/DL over 500?
>I'm not as strong as Bryce Blom
>I post in Powerlifting General with a trip
Just a case study of n=1
But so far Cube method from the online calculator has been great on my cut. Just autoregulate the fluff work after the main lift for the day based on how you feel, and keep your carb intake up.
Serious where the fuck is my legacy captcha?
>>35347415
>using the wilks coefficient to determine who's strongest
Tippity top kek, manlets these days :^)
>>35347429
lol he still outlifts you in every single lift you fat fuck ahahahahahhahaha hahahahah ah aahahahahah
holy shit i'm crying
I am scared of my squats today, please help.
>>35347371
>you can only get stronger if you're gaining weight
>you will get injured if you try otherwise
>if your not constantly adding to the bar then you're wasting your time, even if your main goal is weight loss
yeah, no.
>>35347382
do TM, it's not hard to progress on it while cutting, and at the very least will keep your strength pretty well
just keep the VD constant for a couple weeks instead of constantly increasing and just do what you can on ID. it doesn't have to be a PR on the bar if you're consistently losing weight technically - it shows progress since your wilks is increasing. if you can PR, go for a PR, if you cant, hit a clean RM for that day
have higher calorie days on VD and ID
>>35347415
My wilks is only a little over 300
Gonna post in /plg/ with a trip anyways
>>35347413
Im not the original guy. And you are wrong, you are not meant to hit PR every week in TM. You can aim to hit a PR after 5 weeks just like in madcow 5x5. Just like in beginner programs, if you stall, you deload by 10%. I'm just saying that you don't have to change everything that you are doing just because you are on a cut. Yo u can just adjust the percentages and slow down your progression. For example, you can aim to hit your current 5RM with 10pounds less BW after 3 months.
>>35347434
Lmao get a load of this angry manlet xDD
>>35347429
>>35347434
AHAHAHAH HOLY SHIT FATSO BTFO
>>35347450
>6'5"
>optimal weight for PL: 160kg
holy shit I'm dying
>>35347429
>>35347434
>lanklets getting this destroyed
>>35347455
>being a sub 30% bf twink shit
OUTTA MY WAY
>>35347439
>do TM, it's not hard to progress on it while cutting
anyone who runs any program on a cut has shit progress
guaranteed ur shit and have shit lifts accumulated over a long shitty period of time
>>35347444
TM method on a cut is a great way to develop some chronic pathologies. Good luck
>>35347439
Ok so, do you even know how strength occurs? Seems like you don't.
I didn't say you will neccesarily get injured, there's a higher chance, and given the slow progression due to cut it's just not worth it.
Third point, I also didn't say that.
>>35347460
Bryce could probably deck you despite the height difference lmao
>>35347439
Why not kill yourself with sheiko for a few months while maintaining weight and then go high intensity low volume & cutting
>American programming
>>35347488
Lmao he wouldn't be able to reach my head since he's 4'9
>>35347489
Get ouf of here when you don't even know how to argument.
>YOU SHOULD JUST DO BW ROUTINES AT HOME WHILE ON A CUT, THERE'S NO OTHER WAY
see my point?
>>35347502
True. But that also puts your balls at punching height for him.
>>35347513
>almost 2016
>not turned on by twink CBT
>>35347509
post your lifts
>>35347476
>anyone who runs any program on a cut has shit progress
in other words
>i dont know how to lose weight
you dont have to be in a massive deficit and lose 3lbs a week on a cut you dumfuk
>>35347480
>all strength gains are from overall weight gains
again, no
>given the slow progression, it's just not worth it
so what is your argument, dont cut?
what would you suggest that supposedly faster progress and can be done on a cut and wont get you injured (not that TM will get you injured)
just call me bodorio lads. still haven't slept tonight.
>>35347542
>tfw losing 3 lbs a week and setting PRs versus bodyweight
>>35347532
post your body and we'll see that you know about weight loss
>>35347520
Wank do you think you could send me a bunch of cockatoos? I will pay for shipping.
>Wank won't answer me about cockatoos
>some faglord yelled at me and told me I don't know how to argue
>spooked of squats
>knee hurts
>no response on that email I sent to that company yesterday
I wish Bodorio was here ;_;
>daily reminder Wank is 6'5" and 40kg under his optimal weight for powerlifting
>daily reminder he's almost as bad as topkek100
>>35347557
>>35347599
Soz senpai, was having a shower and I went to go check, but I'm fresh out of cockatoos lad
>>35347617
I'm sorry i'll try being less of a twink shit senpai
>>35347633
>Wank has a coach
>Wank is still a sub-par lifter
why
>>35347640
B-but I have a 407 wilks and i'll have only been lifting for 2 years this Christmas
Soon lad
>>35347640
>410 wilks with a training age of like 3 months
>sub-par
kek
>>35347647
post physique and lifts
last squat you posted was not to depth lmao
>>35347640
>The only reason I don't have elite-tier lifts is because I don't have a coach
sure
>>35347650
>5'7"
>74kg
>having a valid opinion on anything ever
>>35347671
>not knowing what an opinion is
these things are actually objective.
>>35347683
Objectively wrong*
>>35347689
>>35347683
holy shit joffrey fucking roasted piece of shit manlet who thinks he's a genius
hahahahaha child destroyed
>>35347660
Only if you post first Sean
>>35347683
did you just say opinions are objective
>>35347694
Sean isn't awake at this hour, I'm just curious how you back up these ridiculous claims you make after that godawful squat you posted.
>>35347702
no that isn't what i said. being "sub-par" has a definition and wank does not fit that definition.
>>35347692
somehow i forget how pathetic you are
>>35347715
>no that isn't what i said.
>>35347709
C/:^)
>mfw Jesse Norris is natural and have always been natural
Last night was so cozy and lifting oriented...
Now the man child is on turbonig9000 mode...
He must be sad.
>>35347757
>>35347765
trip on Wank
>>35347776
Not enough manletposting to be me lad
do you lads think I can hit a 4pl8 deadlift before march(10 weeks)?
i recently pulled a hard set of 3pl8 for 5
>>35348012
I pulled 4 plate when I did 3 plates for 5 ish reps.
>>35348012
Yes
I fucking hate my belts lads, it's a two pronged piece of shit amazing if I can get it through the holes but getting it tight enough is a fucking workout by itself.
Fuck had to rant that.
>>35348020
estimated 1rm of that is 165kg so you're 15kg off
>>35346925
Get your leg hairs wet first.
I'm usually warmed up when I take them on, if I'm not already sweaty I'll soak my legs with some water
>>35348035
>estimated 1rm
kek
>>35347599
>>35348053
what
>>35348042
Wat, if I get the slightest bit of water on my legs or have sweaty legs, my SBD's get infinitely harder to get on
>>35348060
Estimated 1RMs is a meme and it's not really possible to use a calculator to determine your max.
>>35348042
I've been meaning to ask you, what are you doing now after sheiko? Do you go straight into another sheiko cycle or do you do lighter training for a while?
>>35348090
I went right back into sheiko
what is everyone up to today
>>35348042
is that ipf approved though?
>>35348149
Absolute madman
>>35348149
Thanks for answer. Did you switch program to a higher volume one or is it the same as before?
>>35348149
isn't that generally not recommended because injuries and burnout are a thing? I'm sure you know far better than me, but that's why I was apprehensive to do another sheiko right after the one I am on now.
>>35348176
>higher volume than large load advanced
Suicidical 2bh
Got my Skills Test today on Sheiko for Bench and Deadlift
Wish me luck!
>>35348167
>weight this light
holy fuck i'm crying are there people out there actually this weak
>>35348167
Is that our sheiko for today Alex?
>>35348201
smesh it ladfAm! you're gonna do great.
don't be too ambitious if you are looking to actually hit new PRs instead of just working up to your old maxes. Remember that it's not a meet.
>>35348212
I know I suck
>>35348225
yeeeeeeeee. doing at at the iron lyfe gym in like a half hour. p excited to be able to use chalk and a non-shit bar for deadlifts. currently punding coffee.
>>35348249
Laying in bed with Amber rn. She's still sleeping the lazy ass.
Probably lift later today when my dad gets off work.
Why are you lifting so early?
>>35348272
What a coincidence, I'm in bed with Amber too.
Alri lads. Figured out how to lowbar on monday. Maxed out today. Put an instant 10kg on my pr. Coulda maybe gotten more but it felt wonky af already so I pussied out.
>tfw cant sumo due to injury
>tfw squat 100% of my deadlift now
>tfw shoulder surgery in february
mixed feels tBh
gf just sent me this
>>35348212
>412 is 80% of the TM
>holy fuck i'm crying are there people out there actually this weak
Yes, there are people weaker than this guy, with a 510/230kg ish DL.
>>35347547
I think I'll call you a NEET child instead
>>35348330
BHAHHHAHAAHBHHABHAHBAHBAH THAT WASN'T EVEN ME HOLY F UCK AHHAHAHAHAHAHAHAHA JOFFKEK DESTROYED OMG ABSOLUTELY ANNIHILATED JESUS CHRIST AHAHAHHHAHAHAHNAHJAHA AH AH HAHAH AHBAHAH
>>35347671
Joffreysbactually 5'2 62kgs lmao
>>35348330
JOFFBITCH FUCKING MURDERED
>>35347709
I'm posting by 6am eastern every weekday dumbfuck
>>35348330
>>35347787
At 5'9 83ish Kgs I could box circles around you and KO your ass and you're not mobile enough to get one hit on me
>inb4 muh murray tai or whatever the fuck chink fighting shit you once did
>>35348330
wow dude I don't even like sean posts but you got utterly obliterated right there
>>35348042
So much work for something that adds 0lbs to ones squat
>>35348330
>joffreys face right now
>>35348342
>>35348349
>>35348356
>>35348369
Ty gentlemen c/:^) I'll be here all day
>>35348369
Surely with a face like that boardshorts could have did better than a 5/10 beaner gf?
If one hip is higher than the other in the bottom of a squat, what does that mean? Lack of mobility on the higher side? And what should I work on? Hip flexion/ext. rotation?
>>35346925
put them on inside out, pull them up your leg.
i put mine on rolled down while i warmup, so they're warm and my legs are a bit sweaty before i pull them up.
>>35348395
It means that nanana my hips don't lie
>>35348394
I think you forget Boardshorts is 28 years old, he's still too attached to his family to let loose completely. He's definitely a good guy in the sense that his intentions are pure, but at that age women expect you to be making serious bank. I don't think Boardshorts has much game either, considering he spends half of his time bagging groceries and the other half lifting.
Just my opinion.
>>35348330
who's more annoying, joffrey or panzerjager?
>>35347332
could be the patellar isnt tracking correctly.
try rolling ITB (near the knee)
>>35348032
this is embarrassing.
just use a rack to lean against. i've got a 2 prong and i've got no complaints.
>>35348425
>who's more annoying, joffrey or panzerjager?
Joffrey simply because he thinks he's strong
He thinks he's lifting intelligent
It's mind-boggling how someone can be this delusional
Panzertwink is just some autistic child who needs to be slapped
>>35348387
Romanian deadlifts are awesome and I regret not trying them earlier.
>works lower back better than dadlifts
>works lats better than dadlifts
>works grip better than dadlifts (at least in my experience)
>doesn't work legs
>not as taxing as deadlifts
>>35348429
So basically roll the outside of my leg?
>>35348470
doesnt work legs? what are you talking about?
whenever i do these my hamstrings fucking die because of the eccentric emphasis.
>>35348477
yes but concentrate on the half nearest the knee joint - 1 or 2 minutes. test/re-test the pain.
>>35348487
Okay thanks
>>35348470
>doesn't work legs
so you're just doing some strange round back extensions that only targets back
>>35348480
Dunno, today was the first day I done them and I mostly feel it in my lats & grip, but the limiting part was my lower back since I couldn't hold the arch anymore.
>>35348547
Wait til tomorrow
>>35346906
It's doable, but think of it more as a recomp or very slow bulk than a hard cut. You won't make it far if you're doing a very low carb diet, for instance.
>>35348550
Wait till I fart in your face
>>35348541
https://www.youtube.com/watch?v=XowKMitOVNc
I'm doing this.
>>35348176
Same
>>35348173
water?
yes
>>35348191
I didnt really feel beat up after the last one
>>35348573
What about if I smeared melted butter all over my body
>>35348167
Paused skwots, spoto's, paused deads, 'conditioning'
>>35348586
>Not eating the butter
You're never gonna make it
>>35348595
Osmosis m8
>>35348561
if you are then you would feel it in your hamstrings.
>>35348609
I feel it in my butthole does that count?
Morning lads.
>>35348671
why are you posting that
nobody wants that
remove it from my general
>>35348609
Are you unlocking your knees? Maybe I was bending them too much.
>>35348573
PHIL they were bullying me
>>35348671
Just woke up now? Lol goes NEET life?
>>35348671
>On all the roids in the Lilliebridges gym
>Diddily bar
>Can't even diddily 800 pounds
Lolfedders everyone
>>35348671
he pulled 800 recently
successfully
ps how is he so strong, he doent look like he pulls 800 at all, not even in a russian cheaty way either. real deadlift, conventional
>>35348671
This is what I'm going to do today
>>35348694
He weighs like 270lbs now, and is on shitloads of gear, that's why.
>>35348705
he doesnt look like hes on a lot of gear,is he really 270? to be fair hes well built for conv
>>35348680
just unlock slightly but dont bend past that
sometimes I dont feel it during the set but I definitely feel it the next day - it should be a ham/glute dominant exercise
>>35348816
My bad, he's 260
He definitely looks like he's on lots of gear desu
https://www.instagram.com/p/-svztStsjB/
It took me 8 months to bench 1pl8 for 3x5.
8 fucking months but I finally figured out how to progress the bench press.
I had asked for so much help and nobody told me anything that worked.
I did it. 2pl8 by April.
Benchbro on suicide watch
Isley on suicide watch
Bodorio on suicide watch
I'm over taking
Lightning fast progression
Bench is #2EZ
>tfw bench so easy all sets feel like rpe1
Bench press is so easy
If you aren't benching at least 2pl8 by April then you are either lazy or a woman.
>>35348896
Dino?
>>35348935
Call me BenchKing now senpai
Sumo deadlifts <3
Wow BenchKing, great moves, keep it up, proud of you.
>lungs on fire
>mouth flooding over with slime
>ass and thighs burning from the constant lunging
>soaked in sweat
>winter's gale
Is there anything about hikes that we don't like, famm?
>>35348671
https://www.youtube.com/watch?v=nvpYb_hnloM
>>35348984
>Deadlifting sumo
Might as well start roiding if you're going to cheat :^)
>>35348997
Okay :^)
>>35348992
Can you share dietmar info with me senpai?
>>35349012
>>35348992
and stats too pls
>>35347264
You... you are right. Been doing that for 5 weeks and I think I'm overtraining. As I'm almost only interested in PL in benching and big guns(in oly you just don't use biceps), would you just suggest a benching program twice a week and some curls?
>>35349012
But I don't have any, famm, other than what I've posted earlier, which isn't all that much.
I need to be in the top of the game to get coached by him, afaict.
Walgermo is coached by him tho, and he posts his training log on his trainingblog, so you could go there and start a huge inferential project :):):)
Alternatively sign up for Walgermo's coaching, which is Dietmar inspired. Not sure he will accept anyone who's not affiliated with a Norwegial PL club tho.
What info are you looking for tho?
>>35348984
See what I mean with the same setup?
>>35349087
Routines, volume calcs, exercise selection? A training template would be great
>>35349096
Yeah definitely. The rock back is super useful in sumo, gets that weight moving back which really helps externally rotate.
Holy kek
>>35349110
>>35349124
But I've shared the official ones (from the website) numerous times...
Granted, I have a different volume block that worked better for the guy who gave it to me than the one from the website did. And the first week of a high-frequency template. Also a pdf of another volume block, and might get a 12-week peaking plan soon. But really, I should rather try to do volume calcs etc for you than share them here. For my honor, or something like that.
>exercise selection
It's basically competition lifts (at least once a week) along with variants.
>>35349198
Official ones from a website? You gotta understand I have nothing. So all the shit you've already shared before would be great because I have absolutely no dietmar info.
>>35349216
Gimme a few to reupload to tinyupload then.
There's also a 4-day volume block from some coach. Dietmar inspired. Can't remember from where, but I found it when scouring the web.
>>35349240
Are they translated? I see the programs from the official website but I can't make sense of them. I also found a 4 day volume program but not sure if its the same one you have.
>>35349059
yes
any simple bench progression and curl a few times a week whenever
>>35348272
>Why are you lifting so early?
because I have to get used to lifting in the morning for the meet sooner than later. also I have shit to do today. also the good gym closes at 10 today because it is run by literally 1 person all the time and he wants some time off for christmas.
workout was much harder than it should have been. the bench stuff was ezpz, but the 3x5 deadlifts at the end felt way harder than they probably should have. should really consume more than just coffee before working out. Hands are also torn the fuck up from the knurling.
>>35348573
>I didnt really feel beat up after the last one
that's good. hopefully you can stay that way
>>35348587
>conditioning
sounds like no fun tBh
So Xmas is kinda going to fuck up my week, normally I do squats Monday and Thursday, and deads Tuesday and Friday with Wednesday off, but I'm not going to be able to lift on Friday. Should I just squat today and deadlift tomorrow?
>>35349240
I'm looking at this volume template and it has you do triples with 90% of a desired max 8 weeks in. How in the fuck are you supposed to do that?
>>35349273
I translated them this past Spring. Accompanying the volume and strength programs are two guidances for usage, which I also translated.
The one called "Dietmar Wolf Beginner Program" is not translated by me and I can't remember where I have it from (maybe from that bodybuilding thread where someone ran it through some translation program IIRC). It says "light deadlift" which is wrong, but I'll just upload it anyway.
You'll see that the programs are for equipped lifting. Adjusting to raw lifting is easy, and percentages are given in the guidance. Earlier times when I've uploaded this, I had adjusted the Novice to raw while only listing the percentages for raw in the guidance. Only the raw percentages are written in the guidance, so if you ever think about adjusting back to equipped, please write down the percentages that are currently in the excel file.
Shouldn't be the end of the world, as I figure no-one here lifts equipped and figured they'd start that program.
If any of the translation doesn't make sense, let me know.
Guidance: http://s000.tinyupload.com/index.php?file_id=04706052979501781002
Novice PL: http://s000.tinyupload.com/index.php?file_id=00075244737749574020
Intermediate PL: http://s000.tinyupload.com/index.php?file_id=96661643452595583753
Volume guidance: http://s000.tinyupload.com/index.php?file_id=43452683018127124341
Volume: http://s000.tinyupload.com/index.php?file_id=06940970664662571593
Beginner Program (not mine): http://s000.tinyupload.com/index.php?file_id=92612924856384875666
>>35349388
>he doesn't have a state of the art home gym
AHAHAHAHAHAHAHHAhhhahHhHhAHAHAHAHAHAH faggot
>>35349463
I do, but I can't be waking up my whole family by doing deadlifts at 5am
>>35349444
Also, those 3-day programs were written while Dietmar was still all into 3-day programs, i.e. before the Frequency Project. They were published some 12 years ago and are regarded as outdated. However, they still work.
>>35349428
If we're looking at the same thing, those are block pulls with a medium grip.
I forgot about the other volume, the 4-day one. Wait a sec.
>>35349444
Holy fuck I love you!
>>35349428
>it has you do triples with 90% of a desired max 8 weeks in
sounds like it would be a lot more possible for a novice than someone like you. I know that this is probably a super shitty justification, but don't people generally open with something like 90%, or something that they can hit for an easyish triple? Like a single triple at 90% doesn't sound THAT tough, but if you are doing a bunch of them (especially with shortish rests (I havve no idea how long of rests that program calls for)) I can see it getting very tough very quickly.
>>35349482
Nope it says powerlifting squat 90% for 4 sets of 3 reps
I got it from here.
http://s000.tinyupload.com/index.php?file_id=85129191504280915495
Some dude posted it on reddit.
>>35349444
AND THE LAST ONE (4-day volume by a coach, Dietmar inspired and probably Dietmar taught).
http://s000.tinyupload.com/index.php?file_id=31436301951478773034
>>35349495
u too
>>35349518
Ah, that's the same as the one I just wrote earlier in this post.
I have no answer for you.
>>35349507
For starters, the desired max should be realistic, like a 2,5% increase from previous cycle. Then after plugigng that in, you need to see if the numbers are actually something you will be able to hit when the time comes, based on your experience and history with the program.
>>35349495
>he loves a man
My
Fucking
Sides
Has anybody noticed that over head press has a much shallower peak than bench, I'm just playing around with it atm since I've got a bit of a chest injury, but I've noticed that I can do tons of volume closed to my max than I can with bench.
>>35349574
> He is loved by none.
PJ's daily advice part 1:
dancing is primal behavior for cave dwelling shit diggers and you shouldn't do it
20 lbs increase in my squat
15 lbs increase in my bench
25 lbs increase (is 30 actually, but i felt as if my back was slightly rounded) in deadlift
Thank you based Candytoe
>>35349727
I feel you
all modern music sounds like this anyway
https://youtu.be/DMpYQCd9z3Q
Fucking Christmas man.
I am broke to my last cent, had to celebrate early because mother leaves for vacation, now I have to spend tomorrow with girlfriends family, spend more money, rest of family is hating me because I don't spend enough time with them, I have to study for January finals, i hurt my fucking arm and couldn't lift the last few days.
This shit is getting to me lads
>>35349748
holy fucking shit I have looked for something like this forever
based anon
>>35349750
I hope it gets better for you friend
heres a pepe
hey panzer how do you feel about brown women?
Is my form ok?
https://m.youtube.com/watch?v=MWHI2Mlya2o
5th time doing deadlifts ever
>>35349796
Your trip name sounds German!
>>35349908
not bad considering your only 18 and it was only your 5th time ever
7/10 form, keep it up
Reposting because you can't make me feel bad about this. I fixed one of my main problems with squatting. Now I have to fix the one associated with that, which is kicking forward out of the hole.
It looks like I'm windmilling at least a little bit
>>35349604
Absolutely. I think that it has more secondary movers than bench (the whole body) but there are fewer, and smaller primary movers.
>>35349444
Based fucking facebreh
We should put this in the drop box
>>35349746
Wew lad that's some good progress. I miss C6W :(
>>35350162
What did you do to fix your squat?
Looks good.
>>35349908
I think you did just about everything wrong.
>>35349887
not anything particularly
never really found them attractive or anything like that
they cook pretty good usually
Really great video from klokov here lads
He talks about the fault of Internet programs, how their premise to to keep adding weight, over and over until you stall and either stay at the same level or regress.
He talks about how his programming is like a ladder and he increases the weight, decreases it partially to allow for recovery, increases, decreases e.t.c
I think this is a fault of Rippetoes programming, Starting strength and Texas Method have this American mentally of constantly gaining and no fatigue management, if you stall you just hover around the same weights and spend the next few years benching 140kg and making no progression.
Mad cow 5x5 and 5/3/1 both take fatigue accumulation into account with de-loading, which is which they work well.
But there we go, next I bet joffrey will come tell me fatigue doesn't exist and that you can't "over train" unless you take copious amounts of steroids and even then you can't over train because fatigue doesn't exist.
Aaay, brodorio, you in Norway?
>tfw
>>35350263
They cook stinky smelly curry
>>35350300
>tfw
>>35350330
Egg head lol
>>35350330
>deadlifting in heels
When will he lern?
>>35350330
>deadlifting in heels
>feet straight forward
>knees not locked out when bar is past them
>zero external hip rotation
0/10 deload to lmao1pl8
>>35350275
Can you link the video?
>>35349559
>>35349495
I might be able to acquire some of the dietmar templates limited to coaches.
But as I (and faceman) specified yesterday, Dietmar doesn't seem to make specific novice, intermediate and advanced programs (with microcycles less than a month long) for the general public. His high-volume thesis seems to be intended for personal coaching, not for the purpose of making cookie cutter programs. All he has available (even after asking a few buddies of mine, that work as PL coaches here in Norway) is long term volume blocks, and programs with a periodization suited for elite lifters. Novice and intermediate lifters will of course make progress in these, but not as fast as they could, IMO.
I guess this makes sense, given that he used to work as a WL coach. That being said, I am yet to actually analyze/calculate the week-by-week volume on his 3-day novice templates.
>>35350355
This is an utter shit post. Fuck off and kill yourself cuntbag.
>>35350330
God fucking damn you are one ugly Babby faced loser child
>>35350275
>I think this is a fault of Rippetoes programming, Starting strength and Texas Method have this American mentally of constantly gaining and no fatigue management,
What the hell are you talking about? Have you actually read TM? Or PPST?
>>35350357
For you topkek
https://m.youtube.com/watch?v=yV9VgIwk7eU
>>35350330
dat knee caving
Is there any way to do C6W but only be in the gym 3-4 times a week?
>>35350300
why tho?
>>35350275
joffrey is doing and promotes a program that is wildly anti-american in concept and approach (sheiko fyi)
>>35350412
I mean
you could skip one of the bench days in the first 2 weeks
you'd probably see the product of this in your bench progress
Sean made a pretty good point with his post about american programming, since american powerlifting is rooted in bodybuilding everyone is afraid of overtraining and can't program for shit. Since russian programming is based on weightlifting and sport science it works better.
>>35349444
Look through these, they all seem waaaaaaaaaaay too easy. Like, not even in the sheiko sense of looking easy on paper only easy, like really easy.
>>35350397
No, I actually read books worth my time lmao
Do tell me how SS and TM manage fatigue accumulation pls tho
>>35350275
see
>>35350397
SS and TM aren't just
>add weight and deload when you can't
you'd know that if you even kind of read any of the books around them.
you're just like the retards who dont vaccinate their kids
>this new information is more in line with what i want to do/dont want to do therefore its more true to me
>>35350426
Couldn't I just move the bench to a squat/DL day though?
I know it's meant to be an upper/lower split but I've been doing TM so am used to the big 3 in 1 day.
Fuck it. I think I'll try it out anyway.
>>35350443
yeah, nah. Read the fucking books
>>35350454
So you don't add weight every session to SS and 2.5kg a week to TM?
Oh I thought you did my bad ;^)
>>35350439
That's the point, everything is "easy" on dietmars programs. That's why he produces world class lifters
>>35350464
I'm not about to waste my money on Texas method, the worst program ever for intermediates.
