Welcome to /PLG/ Powerlifting General.
Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!
>Metal edition
Also please give Isley more (you)s, he's been ignored lately.
Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
Powerliftinggeneral.com
>>35351157
Also did 7x130kg front squats, my back is kill
christmas soon my friends
>>35351370
The sets across at given weights shouldnt be brutal. Training at RPE 10 compared to RPE 9 can be detrimental.
>>35351332
in real thread.
>>35351373
mirin
>>35351392
the second workout in week 1 is really pretty easy, and the next tough lower day isn't until the next week monday. You have plenty of time to recover, if that's what you're concerned with
>>35351395
I replied to you in the last thread, I am not bringing this is to the new thread.
>>35351427
Grinding through sets at a high RPE or needing to get hype for sets is a bad thing. It should be avoided when necessary. The recovery isnt the point the point is how technique deteriorates when things get that difficult.
https://m.youtube.com/watch?v=cWYxMwNbS-4
Anyone got good info on analingus (sumo) deadlifting?
>>35351460
this is why I listen to shit like kesha and taylor swift unless I'm attempting a PR.
why is this pepe so popular here
>>35351501
Watch videos of good pullers. Practice the lift. Commit to the time it takes to git gud. Dont settle for bullshit semi sumo.
>>35351540
>Dont settle for bullshit semi sumo.
looking at you boardshorts, benchbro
>>35351460
>the point is how technique deteriorates when things get that difficult
ahh I see. that makes sense.
>Grinding through sets at a high RPE or needing to get hype for sets is a bad thing
can you explain why this is bad when there is more than enough recovery time before your next difficult workout? I can see why this would be bad if you had to do another tough one like a day or 2 later, but with a week in between that and the week 2 max effort lifts, I can't see why it would be that detrimental.
>>35351540
like Avon said, be patient with it. it's not gonna click right away. don't start with your stance super wide. I think the #entrepreneur explains stance width stuff pretty well here actually.
https://www.youtube.com/watch?v=RSUs8iHnJvk
Thoughts on GZCL?
Looks good for intermediates trying to put on size and strength.
http://swoleateveryheight.blogspot.com/2014/07/the-gzcl-method-simplified_13.html
>inb4 muh frequency and muh specificity.
Anyone here do sprints? How do you program them?
>>35351563
You're practicing shit technique and running a much higher risk of injury. This is acceptable when testing your strength when you need to know it but makes no sense in a training sense.
Ate all my calories earlier in the day (muhh birthday celebration) and only just finished the gym so I can't eat anything now.
Does this actually matter? Or should I just chug a protein shake or something?
>>35351628
Are you cutting for a meet?
>>35351564
You won't put on much size doing that shit.
I don't train for specificity either, but damn son just pick a tried and tested intermediate program and add some curls and LTEs or something.
>>35351651
Nope, tis the season to be bulking.
But obviously want to avoid any excess fat gains.
>>35351540
>Dont settle for bullshit semi sumo
https://youtu.be/IqwtL6aLJ4U?t=400
?
>>35351668
I don't think /plg/ is the right place to ask then.
I doubt most people here are strict with counting calories.
Plus we're all fat and only lift for muh strength anyway.
>>35351659
>You won't put on much size doing that shit.
Why not?
>>3535161
hmmm, that makes a lot of sense. It's weird though, like I know that the program works. Like it has been awesome for me, even with the working sets being grinders a lot of the time, and I think my form is pretty decent for squats. It could be that I went into the program already having good form or something else. But idk. what you're saying 100% makes sense
>>35351715
meant for >>35351610
>>35351628
Just eat more if you're hungry. It's your birthday.
>>35351696
Actually we aren't, name me 1 fat person who trips here. He's gotta be fat forreal tho
>>35351673
That's a good sumo deadlift he just has a narrow stance. Keeps hard external rotation, keeps back straight etc. Also I have no problem with experienced people doing a unique sumo deadlift, what bothers me is when people with no mobility and skill try sumo a few times and decide they're stronger with semi sumo.
>>35351696
Well I usually post here anyway. Plus, I'm much more likely to get a sensible answer here than some bioscience shit.
>>35351734
:^)
>>35351734
norsefat
I don't think bodoreo is exactly lean either.
And I'm probably over 20% though I don't trip.
>>35351751
Personally, I'd just eat again if you're hungry and not cutting.
It's your birthday, enjoy yourself.
>>35351764
Not really hungry but I could eat if I wanted. Just thinking about muhh gains.
>>35351540
>>35351563
thanks guys. Appreciate it.
>>35351602
I don't. BUT if I followed a typical program I'd fit them in as an accessory at the end of my lower body sessions to count as some of my volume.
>squat/deadlift variation
>accessories (one less than you currently do, unless you're planning to up total volume)
>sprint
>>35351628
>>35351668
go eat breh its your fucking birthday. Just dont obliterate it. If you eat a lot, use a smaller surplus the next few days.
>>35351734
lots of people here think I'm fat.
Lads I've finally figured out powerlifting.
It's not about being good at squat, bench and deadlift, it's about being good at one of these lifts and then specialising.
Kiril sarychev is a great bencher, not such a great squatter or deadlifted.
Jonnie candito is a great deadlifter, not so much a great bencher, but is an ok squatter.
Joe mobley is a great bencher, not so much a great squatter or deadlifter.
Phil is a great deadlifter, okay squatter and slightly poor bencher.
Isley is a great everything, ansalotuely flawless, the only exception to my theory and absolutely puts everyone on plg to shame.
You only become good at the lift you do most, which for most people is squats due to following these internet programs.
Which is fine, but cliche now, the second most popular specialisation is deadlifts, they're your strongest lift right? So every rank intermediate will be trying harder on deadlifts for that thril in the gym.
The rarest specialisation is bench, sure there's plenty of bros at the gym benching 2, maybe 3 pl8 for reps, but that's not particularly impressive.
A lot of novices find that they stall bench early on and end up with disproportional squats, so that's what they try hard on, squats!
They don't realise if they want to succeed in one lift the rest have to suffer, and through time they become good at squats because they are following these Internet program fads.
Which is fine, but I believe this is why more people need to specialise the bench press, it's a lift that's slowly being forgotten within these not so isolated groups of Internet lifters.
Squats aren't more important thanbench. Squats aren't magical.
>>35351628
Don't. Protein window is goy scam made by supp companies. Actual window is more like 24-48 hours after workout.
>>35351698
Shit volume
>5x2
>3x12
Volume = SetXrepsXweightl
5x2xheavy is poor volume.
3x12xlight is also poor volume.
>>35351813
Yeah I knew protein window is bullshit but not gonna eat for like 10 hours so.
>>35351828
what is sleep
>eczema flaring up during busiest work week that happens to coincide with most difficult sheiko week
I feel like I got run over by a train and left on a bed of hot coals all night, and the steroids I take for eczema leave me kind of nauseous and insomniac-y.
Anyone feel fatigue more outside the gym than inside? My actual sessions don't feel too rough, but when I'm at work or just hanging around I feel like dogshit.
>>35351564
It's solid, use a training max of ~90% and don't let it get higher than 95%.
>>35351839
...It's 10pm here, sleep for 9 hours.
Anonymous 12/23/15(Wed)22:19:40 No.35351378â–¶
Okay, I NEED to get my cardio skills up.
I seriously gas out after 5 reps of working weight squats.
What's the ideal way for a powerlifter to get better cardio condition?
Long sessions at the rowing machine?
It needs to be something that I can fit into the routine (TM) without inteferijg with my recovery.
>>35351673
Phonetically spell "Stian Walgermo" in American pls
>>35351866
Just pick some LISS and do a couple hours per week. Walking or biking is fairly convenient as you can simply use them to go places you already need to go
>>35351846
>eczema
iktfb
>>35351866
Maybe check this out: http://www.elitefts.com/education/training/a-lion-in-iron-f-pick-something/
Alternatively, Wendler's stuff on conditioning is probably good.
>>35351885
[sti:an wal:ger:mo] or something, fuck if I know!
>>35351816
Breh you're missing the whole block of submax work. It's heavy -> submax volume -> bodybuilding.
anyone else get really sore, scaly dry skin on the outside of their wrists from wrist wraps? only started happening like a month ago for some reason
>>35351866
Some 'easy' HIIT like kettlebell/bw circuits or sled drags/pushes
>>35351902
You're a Norweger and you can't pronounce your own countryman's name?
I'm basically seeing "Stee-AHN Vahl-GEHR-mo" does that seem right?
>>35351902
that's what my hands are like after any session, shit is bad this time of year
>>35351902
Lol twink
>>35351894
>>35351902
>>35351929
Alright guys, I guess I will just pick something that fits my situation and go with it.
Walking is not really possible because the longest distances to places I need to go to are 15 min walks, that won't do anything ;/
But I really want something that is slow pace cardio, type 2 cardio with exploding heart rate is not really what I need.
Already got that in the squat
>>35352066
Just ride a bike decently hard a few times a week
>>35351947
STEE-ahn WALgermo, I think.
I can't into phonetical writing. Just look up one of his comps and listen to the announcer, maybe.
>>35351966
Mine's related to stress, not so much the time of year. What stuff do you take for yours?
>>35352170
Twink you're no larger than 130lbs
http://www.ign.com/boards/threads/girls-dont-give-a-about-guys-who-weight-lift.453664457/
What does
>>35352254
>women want (...)
who cares
>>35352254
>relationship advice posted to a videogame board
Whew.
>>35351628
Happy birthday anon, how old are you? I just turned 23 yesterday
http://www.cnet.com/news/bill-gates-im-cool-with-steve-jobs-dissing-me/
Remind you of anyone?
>>35351332
when i do lateral raises and am grinding out the last rep i get this bizzarre sensation. it feels like my spine is itching almost, but in an almost orgasmic way. anyone have any experience with this? what causes it?
>>35352510
It means you're on the verge of MS
I'd suggest you seak medical attention immedieitly
>>35352510
>lateral raises
come on, lad.
>>35352830
>lateral raises
>come on, lad.
You ever get weird general aches in your shoulders?
Some lat raises, dumbbell hang cleans (light for rotators), front and rear raises can really help out.
>>35351788
talking rubbish - bench & deadlift are 80% of your total. look at Lilliebridge - his bench has barely moved in 4 years but he's now a WR holder because his squat has shot up 100kg
>>35352830
>he doesn't want healthy shoulders
But why though?
>>35351788
>Squats aren't more important thanbench. Squats aren't magical.
But they are.
Your squat is going to contribute to your total WAY more than bench.
Also, squats are super important to get right.
If you've ever done a meet, you know that the first squat is always terrifying.
It is the most technical lift, has rules for beginning, depth, and racking, and if you mess it up, you're out of the full meet.
Squat is king. You don't have to be a squat specialist, but it carries more importance than the other lifts for setting the tone of the full power meet.
Deadlift is the most lopsided in terms of total contribution. Bench is just a fun halftime show.
>>35353043
You've never competed though
>>35353043
>>35353062
>You've never competed though
True.
However, I have stood in a room full of fat men in spandex and have completed what some will call "weighted knee bends in robot helpey knee suits, lay down touch and go chesty presses, and hitchey mcdiddlys".
I have also filmed those events and shared them.
What have you done, out of curiosity :)
>>35353073
Lol, you know damn well that bench is way more fun and less stress than heavy squats.
I envy big benchers, tho. It's neat.
>>35353090
bench training can be quite brutal though if you properly train it
>>35353043
Oh cool, I didn't think anybody read that shit post.
I have to disagree, I once thought squats were cool, but now everybody thinks squats are cool and thus everybody now trains squats the most. So now everybody "specialises" in squats, which means it's a normie thing to do.
And because everyone trains squats, they neglect bench and have mediocre benches.
So now it's COOL to have a big bench.
You're not with the times old man. Nobody cares about totals anymore, it's about breaking
A L L
L
L
T I M E
I
M
E
records on bench
>>35353110
>bench training can be quite brutal
I believe it. Just like most, though, I favor the lifts that I have better aptitude in.
>>35353043
>Bench is just a fun halftime show.
thats exactly how i feel
>all these people hating bench
Bench is criminally underrated
>>35352900
In case you're interested and missed it:
>>35349444
And the replies/related posts in that thread.
>>35353073
Just a few things I wanted to share with you.
https://m.youtube.com/watch?v=9y-T-K5ehwI
https://m.youtube.com/watch?v=cWYxMwNbS-4
https://m.youtube.com/watch?v=x_tu6zeDcE4
https://m.youtube.com/watch?v=C_aJuyEvYKM
>>35353147
not hating on it in any way
im not a guy that wants it removed and replaced with ohp or anything
and in training i bench more often than deadlift
but in meets it does seem like a break between the lifts that matter
wouldnt have it any other way tho
>>35353147
>hating bench
Nobody hates it (unless they're bad at it).
It just feels SO much less stressful, because squats are done and on the board (in a meet).
>>35353164
Haven't had a chance to read it yet, but thanks, homie. You did a good thing. Thanks for being a helper :)
>>35353128
>You're not with the times old man.
Duh.
What's the best program in your opinion out there in order for a late novice / early intermediate lifter to develop maximum technical mastery of the lifts without getting his joints and tendons rekt like with a high volume program eg Sheiko?
>>35353185
Just bench a lot and maybe do some curls or something for aesthetics.
It's the most popular program in my gym.
>>35353168
Lifting rn I'll check those out later.
>>35353203
K, they're not that good, just what I recently found.
>>35353147
it's not underrated.
it's 20% of your total
i.e. 20% important.
>>35353185
Hepburn "A" "B" and "C" run from high reps to low. One month for each progression.
NOT THE POWER AND PUMP VERSION.
https://www.myosynthesis.com/doug-hepburn-routines
Apparently I'm wrong about something but I don't know what. I was just told >you're wrong don't argue it
My posts:
>>35352430
>>35351983
I'm probably wrong, but can anybody here maybe spend 20 minutes reading "all that shit" by me and tell me where I'm misinformed / misunderstanding.
Please. I only want to better my understanding.
>John Haack is still a Junior
>>35353212
Totals are unimportant, it's about breaking ALL TIME records.
You'll never be good at all 3 so why bother? Why not break records on one lift? Unless you have a coach I'd say there's no chance you'll win important awards for greatest total.
Winning ALL TIME awards for 1 lift is possible though.
>>35353220
Looks cool, thanks
>>35353185
Juggernaut isn't bad either.
http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
Higher rep ranges, whereas Hep is more sets at lower rep ranges (generally), which means more set-up and execution practice.
>>35353249
that's a different point - fair enough.
i dont think the calibre of lifter we have on here is ready to decide which lifts are genuinely our strongest. i know mine have changed quite frequently
>>35353185
It helps to have lots of opportunities to practice the lifts without grinding, so something with relatively high total reps at submaximal weights is very beneficial.
This leads me to suggest Hepburn (as Buda did). It gets a lot of shit from some people, but it works. You just have to be careful to not let your work capacity get rekt. Do some cardio.
>>35353232
I'm the other guy arguing with the transsexual in that thread, and trust me, this is /fit/ being /fit/. They're basically saying "sports science is wrong" and "u're wrong because I say so" because they have just finished reading Starting Strength. You're not wrong about anything
>>35353090
>you will never hitchey mcdiddlys infront of a live audience
Why even live
>>35353276
I see, I was kinda irked because they kept saying I was wrong and never told me what I was wrong about when literally all I was saying is you need volume to get strong...
I don't really know what my goals desu lads.
I keep thinking about why I lift and what I'm lifting for and I don't know.
I do want to be strong, but in a way I want to cap myself because while I'd love to bench 300kg, I'd rather not be SHW and such.
I don't know, but I'd rather not be a twink.
Maybe I'll cap my body weight at 100kilo and see how strong I can get.
I don't know
What's your goals lads?
>>35353185
Tbh I'd like to see something DUP with increasing number of reps (within a rep range) at a specific intensity before increasing the weight and start over again, using three or four intensity ranges, and the main lifts plus lifts that work the same muscles.
Or something DUP, at least.
>>35353379
>What's your goals lads?
More.
My goal is more.
>>35353396
>implementing RPE
I was out drinking - I'm sure Dietmar uses it for personal coaching, but I always figured RPE was meant as some way to bypass a coach, for athletes that lift independently.
If you had a coach that controls your progression, and analyzes every session/lift you do - why would you need RPE?
>>35353236
>jessis norris is still a junior
>>35353379
>What's your goals lads?
Being 105kgs and winning over Phil
Being kind of good looking at 105kgs
Being able to eat til I'm full instead of just eating til I'm not hungry
>>35353396
>something DUP
Word. 3x per week, going from higher reps to lower. Keeping protocol in the "8 RPE column" to be conservative.
Deadlift maybe only day 1 and 3.
Aim for adding a rep each set from week 1 to week 2, then back to week 1 reps with a 5-10 lb increase in weight. Deload maybe every 4-6 weeks depending.
Love some DUP.
>>35353379
Vertical movement. Ideally, be competitive in powerlifting and strongman at the national level, but my main focus is being better than I was yesterday.
>>35353249
>You'll never be good at all 3 so why bother? Why not break records on one lift?
you cant be serious m8
most people will never have an all time record never mind a fed specific world record,
even just by the nature of a record we cant all have one anyway
>>35353436
More cocks
>>35353473
>most people will never have an all time record never mind a fed specific world record,
>even just by the nature of a record we cant all have one anyway
That's why I like multiple feds. More opportunities for record setting :)
Keeps people motivated.
>>35353488
>That's why I like multiple feds. More opportunities for record setting :)
>Keeps people motivated.
that's fucking godawful reasoning
fuck off dumb bitch
>>35353043
>It is the most technical lift
Highly debatable.
>>35353507
>that's fucking godawful reasoning
Nah.
Junior high athletes shoot for their school records. So do high school athletes. Then college athletes (in whatever division).
If we were all just stacked up against ALL TIME WORLD RECORDS, it would be awfully disheartening (especially for hobbyists).
More feds, more fun. Keeps local flavor, and keeps it interesting :)
>>35353518
>Highly debatable.
Bench is a close second. DL, not really.
>>35353488
i know your memeing
but in any fed most people in the fed are not even going to come close to having the record, but that guys is saying it like just focus on a lift and anyone can get one
i hope hes trolling desu
>>35353529
>Bench is a close second. DL, not really.
what about sumo
>>35353530
>in any fed most people in the fed are not even going to come close to having the record
Check your state records. Depending on the fed, they're sometimes very attainable. Especially in junior/sub masters divisions.
They might not be something to brag about, but they give you a branch to reach for.
We wide grip now
https://youtu.be/m9dvf1tU3k8
Feels good
>>35353185
Tbh, daily maxing is not that stressful and you get assloads of heavy/heavyish volume
>>35353545
ehh he was saying ALL TIME, so i widened it to fed specific to show while now more attainable... still basically impossible
>They might not be something to brag about
yeah i had a local squat record... meant nothing... doesnt count
>>35353584
meant all time fed specific
>>35353584
>i had a local squat record... meant nothing... doesnt count
Aw, cmon, now. Gotta pat yourself on the back sometimes. Otherwise, what fun is it? You'll never be happy if it doesn't count :)
>>35353597
>all time fed specific
Takes the top .01% genetics, drive, training, injury resistance, coaching, financial support, etc.
Tough odds.
>>35353552
holy shit those hooks
seeing the bar come out then drop a few inchs while still locked out looks... just awful
stay safe lad
>>35353615
Yeah they're not great. The lower hooks are way too low too.
>>35353552
Mirin coordinated belt and pants :)
wtf google chrome just deleted all my history bokmarks everything and the log in page was 'set up chrome, sign in to get your bookmarks, history and password"
yet i never made one, so i choose no thanks and everythings gone
>>35351564
I've done something very similar to it using higher rep pause squats as the T2 exercise and also a volume day later in the week. It's fucking awful and painful to do but it works.
>>35353639
Thanks friend. I own a lot of purple stuff.
>>35353545
Drug tested powerlifting literally does not exist in my state, my state records are higher than national records lel
>>35351788
Jesse Norris, Brett Gibbs and josh hancott?
>>35353665
>Drug tested powerlifting literally does not exist in my state
Ha, midwest I assume?
My fed has tested and untested divisions luckily. I was able to snag a couple "untested" records from the tested division. Feels good :)
>inb4 lol fed
>>35353674
You call that a fed, lol?
>>35353603
>You'll never be happy if it doesn't count :)
im just happy aslong as the numbers are heading in the right direction desu,
ive told it a lot of times now at this point but ill tell it again since i actually find it funny,
i went 200/117.5/210<74kg and came last at my meet, the time before i totaled 32kg less and came first
im in no way disheartened and it doesnt even matter to me, was my best meet by far ... im happy
and of course i liked the fact that i held one even if its not something i would tell someone irl
its also already broken
>Tough odds.
exactly, cant just 'focus on a lift ezpz'
>>35353542
I feel like once you get good at sumo it's not *that* technical. I'd say in terms of which lifts I need to think the most about before/during, it's bench-squat-dead, with bench and squat being a bit of a tossup.
>>35353704
Btw I take you up on your offer.
I bench 140kg and put 5kg on either my Sq or DL and you stop posting for three months
Or I post a 5min cuckold fethish vid that isn't ironic
>>35353674
Yep. If I wanted to compete USAPL I could drive four hours and two states over, which I might do one day.
>>35353709
>betting something you cant get out of against something he can just say he done
when will you lern lad
>>35353709
I'll do it if you star in a cuckold fetish video
You have to hold Jamals hand while watching Hannah-Chan get rammed
>inb4 pinkshorts starts posting
>>35353786
The original character
>>35353597
Might just unironically run the RTS intermediate template into my meet lads, yea or nay me
Its short notice but should I start peaking for a competition on Jan 16th? I'm weak as hell for as much as I weigh but would like to start going to meets. Just tested out maxes last week
>5'11'' ~260lbs
>Bench: 295lbs
>Squat: 495 lbs
>Deadlift: 500lbs
>>35353801
Why did you test maxes a few weeks before going to a meet? Or did you just do some rep maxes?
>>35353440
>If you had a coach that controls your progression, and analyzes every session/lift you do - why would you need RPE?
Structure the sessions after number of reps, RPE, fatigue percent, etc. Basically RTS but with a Dietmar twist. I don't know.
>out drinking
TBG? Pretend like you don't know me.
>>35353461
Ya. I wrote out something like that (but 4x/week) for a friend, but because of schedule and life he hasn't been able to properly run it yet. Might've made it harder than strictly necessary, but I figured he'd handle it tbqh.
>>35353697
>You call that a fed
Sorry, let me correct myself:
*"fed"
>>35353810
>TBG? Pretend like you don't know me.
What? why
>>35353809
Came home for winter break to find out that the gym I go to is holding a competition next month. My Sheiko cycle happened to test maxes last week
>>35353752
Kind of my story here, too. There's really only one good nearby meet for me to do every year. Maybe two.
>>35353855
It was a little joke tho, but anyway: too drunk too many times tbqh. Especially the last night/weekend before I moved out of there. Can't even begin to tell how shit I was. But enough about that.
>>35353886
Oh, ok. Well, the time to peak would be around now, but it's probably not a big deal for your first meet.
>>35353923
Drinking in TBG is always shit, senpai.
>>35353220
power and pump routine is the greatest routine of all time big guy
>>35354221
>power and pump
Nope.
Not unless you understate your maxes by 10-15%.
Power and Pump are not supposed to be run together. You run the "C" program (higher rep), then "B" (med-low rep) then "A" (singles). Just like block periodization.
This is per Doug Hepburn's recommendation.
>>35354251
sorry clicked on the article after i replied, meant this desu https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html
>>35354266
You're welcome to try "power" and "pump" concurrently, but it will become unsustainable after a couple months.
>>35354313
>he doesn't know the "eat 8000 calories a day" trick
>>35354313
laddie ive done the routine from the article i posted from march till dec for bench and ohp and went from 77.5kg 8x2 to 122.5 8x2 and 50kg 8x2 to 80kg 8x3
tbf i did switch to ohping only once a week the last 2 months or so but still pretty dank progress
also im maxing on the 25th pls wish me luck
>>35354370
>122.5 8x2
Yeah, gonna need a video. That's a big press
>>35354403
that was bench you shitter but thx :)
>>35353709
I know you're probably asleep but this here wasn't me
>>35353771
>>35354425
Wew lad had me worried here
>>35354473
b-but my press isnt that bad either :(
>>35354501
Of course not anon @:^)
>>35354596
whats your best press lad
>>35354680
100 like a year ago
>>35351332
Ok guys I need some advice. Ive got a meet in 3 weeks and my back is either really sore, or I fucked it up.
I did a lot of volume on squats the past few weeks and my back became so sore I think I might have overtrained, so I pretty much took off last week. I squatted yesterday though and felt pretty bad still so im not sure what to do, take off or take it easy for another week? I dont have much time
>>35354955
Where does it hurt on your back? What are your current stats, too?
>>35355057
Oh hey boardshorts, its me [spoiler]Chase[/spoiler] we go to the same gym.
Its my lower back, right above my hips. Its gradually gone away but when I was squatting monday it hurt most when I was at the bottom of the lift. I weight 152 right now and am trying for a 315lb squat or heavier at the meet. My max as of a few weeks ago is 305
>>35355151
spoiler pls
>>35354370
>pretty dank progress
It is, good jerb.
The upper body lifts are less taxing than doing the lowers as well. Glad it worked for your uppers.
>>35354955
>take off or take it easy for another week? I dont have much time
Take it real easy, and now is a good time for anti inflammatories. Get your inflammation down now. Keep weight light, working only to 80%, or to your opener if you are feeling good the week prior to the meet.
Ice/heat combo as well. Hope you the best!
Maximum over-comfy lads
About to bake some gingerbread cookies for the senpai.
Had a nice light bench session today, and worked on my hip hinge for my next deadlift session.
>>35355178
Ok thanks man, I guess ill go squat now
>>35355201
>gingerbread cookies
May your night be the comfiest, friend.
I wrapped presents, wife made chocolate covered pretzels, and we had some brews in celebration of our new addition :)
Hope you guys have a very merry Christmas.
>>35355214
Enjoy your squats. Merry Christmas!
>>35355178
Did it for squats too for about 4-5 months without the pumpsets. Progress was nice but i injured my back deadlifting which kinda ruined my lower body lifting for the rest of the year. It's certainly better for bench/ohp but if you make sure to not get too high in intensity by not going much over the 2-3 mins of rest it can be great for squats too id say.
>>35355223
Merry Christmas senpai!
>>35355223
>new addition :)
Hope you have fun showing him off this Christmas.
>>35355151
Sup Chase. Is it one side? Both? Or on the spine?
I decided to sign up for that meet so I'll be there with you. You should also be doing something to peak for your meet, not just your Smolov horse shit :^)
>>35355201
Sounds pretty comfy laddy
For the bored and the lonely, I've started recording training again.
Will be doing some self-made programming. 6 days per week. Lots of beltless stuff and variations until I find a meet to train for again.
https://www.youtube.com/watch?v=AR0iFD5J2vo
>>35355346
>I decided to sign up for that meet so I'll be there with you.
Awesome sauce, man! You have any idea of your openers/attempts yet?
>>35355449
>beltless
ur such FUCKING dumbass just fuckin urself omgggg
srsy i cannot stand u
>>35355459
>i cannot stand u
Remember to like, comment, and subscribe!
(just kidding, you can frig off, and I hope you get coal in your stocking)
>>35355477
>I hope you get coal in your stocking
REKT
>>35355459
>>35355477
SEAN BTFO
HOW CAN ONE MAN CONTINUE TO POST AFTER GETTING THIS BLOWN OUT?
HOLY SHIT REKT
HONESTLY EMBARRASSING
>>35355555
plg needs to go back to being comfy, or it will die
>>35355554
We will always b comfy dont worry friend.
how many of you are of a bbc
>>35355731
>Big Beautiful Canadians
A few of us.
>>35355753
bar bell club
>captcha triggering me that I will have no gifts
>>35355449
Looking like it'll be 200/140/250 for first attempts
Gonna have a written up version of your program soon?
>>35355785
Those should fly up :)
Sheiko magic pixy dust has been treating you well.
>a written up version of your program
Working on it.
The gist is working to top singles in variations of the big 3, then doing backoff volume and light bodybuilding.
It will become more "specific" as I try to peak.
I like it casual currently. Joints are feeling better, and I'm working out some kinks.
>>35355864
How do you feel about your job, buda?
Is it something you'll be happy to do for the majority of your life?
Why? Go deep, tell me everything
>>35355864
I'd like to give your programs a try, when I'm not weak and when I'm burnt out on Sheiko perhaps. Looks fun as fuck
>>35355943
Haven't you learned rule one of lifting?
You're always weak.
>>35355884
>How do you feel about your job
It is satisfying. I go home and feel good about what I do. Public ed is doing its best (seriously).
Take home pay is a joke. Luckily I married a woman making much more than me. Appreciation is nil. Hours are terrible. Oversight is punitive and overbearing. Paperwork is asinine. Bureaucracy is absolutely frustrating in regards to public policy and educational reform.
That being said, the retirement is good. Pension is solid, and I'll be out at 53. I will retire as soon as I'm eligible.
I enjoy being a positive role model as a teacher and a coach. For some kids, it makes a world of a difference.
My XC coach changed my life and he didn't even know it. Just being a positive role model shaped the rest of my life.
That's why I teach and coach. Civil service. Give back to a community. I sleep like a baby, proud that I'm doing... something.
Also, summers with my kid will be the best :) Great bonding time.
>>35355943
>Looks fun as fuck
Ha, it's not a bad format for strength building and playing with technique. I have fun, and there is literally zero stress. Since it's completely autoregulated, it keeps my blood pressure low ;)
The hardest part is the days where you're feeling bad, and you have to have the courage to cut it short, then hit it the next day with a fresh slate.
I like canned programs for meet prep, but this is my "365 strong" protocol for staying strong-ish when there isn't anything on the radar.
>>35355992
>tfw
>>35356002
I like the mentality. How's Peter?
>>35355346
I finished smolov the week before last. Its mostly in the middle by the spine.
Now that ive thought about it, I deadlifted on one of the rest days and it started feeling bad after that. Yeah I know im not supposed to deadlift during smolov but I hadnt in a few weeks so I thought id do it anyway.
Mike was there and he said my form was fine so i dont think it was an injury
>>35351846
I barely sleep and every day is a fight to keep my eyes open in slow traffic on my drive to the gym from work, but once I get inside and get warmed up I feel pretty good.
>>35356015
>I like the mentality. How's Peter?
Mentality is "please let me be able to still do something to keep from going batshit sweet jesus don't let me get injured".
Pete is great. 5 weeks old, strong as a horse. Not just saying that, he's amazing. Started smiling this week. Words can't describe it (everyone says that, but I cried like a bitch when he was born).
Wife is nursing him well, and we count our blessings daily. A healthy child... don't get much luckier than that.
>>35356053
That picture is adorbs. Love that shit. I want to be a daddy so damn bad.
>>35356053
Start him on form drills now. I bet the sledgehammer will be great at sports.
As long as the Internet doesn't get ahold of him.
>>35356087
It's the best, when the time and the person is right. Or even if it's a "whups" kid, it can still be awesome, obviously :)
You're a big strong dude, like a dad should be. You'll make a good dad when you're ready (or even if you're not). And if your kid comes out like Sean, just bail and skip town.
>>35356109
>the sledgehammer
Lol, nice reference for a young lad :)
It will be interesting to see. I was a distance runner, and so was his mom. He will be around runners a lot (from coaching). We'll see what he gravitates towards.
At his first meet (15 days old) he didn't even flinch at a guy dropping a 750 lb deadlift. He just watched...
I don't care what he becomes, as long as he's happy and not some furry cosplay weirdo (no offense to... those people).
>>35356131
>I don't care what he becomes, as long as he's happy and not some furry cosplay weirdo (no offense to... those people).
Yea thats basically how my dad always was. I played soccer most of my life, and he didn't know shit about soccer, but supported me no matter what. I remember him buying soccer training DVDs to figure out how to help me.
Then once I started football he was right with me there. .
All I can hope is little Peter gets the same treatment. And I'm sure he will.
Good luck with everything Buda friend.
>>35356180
>but supported me no matter what
He did good. You're a good dude :) I hope that my wife and I give that kid the bravery to take risks and to be a helper.
Thanks for the support.
Sweet dreams, friends. I hope your holiday celebrations are merry!
>>35356210
Oh my goodness :3
never lift in the morning lads. Always give your spine time to warm up / wake up / whatever.
I told my dad I would help him move an upright piano today. Well, I slept in until 1030, and he was ready to move it so he woke me up. He was in A hurry so i rushed to put clothes on and help him. BAD mistake.
I did everything perfectly, but my spine was NOT ready for lifting shit. luckily i caught it right away and stopped, but all day my lumbar has felt a little fucked, like there was pressure on it. Luckily i spent some time taking care of it and it went away, but that could have been really bad I feel like.
Separate topic, Deadlifts are back to being trash again (can't get hips right and T spine rounds too much for my liking, shoulders can't get in the right spot)
Bench felt WAAAYYY better than normal today though. which is of course, weird af.
>>35356689
>not being ready to rumble whenever, wherever, however
>not being prepared to jump out of a hospital bed after being in a coma for three months and hit a PR
Feel better already for fuck's sake.
>Bench felt WAAAYYY better than normal today though
See, that's more like it.
Has there been a copy of CWS new book uploaded yet?
>>35356689
Bruh just warm up and shit, that shit probably happened cause you weren't warned before lifting a fucking piano
>>35353447
Tfw I was hoping to at least tie the national record for 93kg junior squat in 2016 then J-NOR made it 200lbs higher. ;_;
>>35353488
Ugh one of my least favorite things about multiple Feds tBh. There's already so many different weight classes and age divisions in powerlifting that everyone at a local meet gets a medal, many Feds just make it even less impressive imo
>>35353891
California is getting better! There were only 2 usapl SoCal meets last year, this year there are 4
>>35357289
My local IPF affiliate is getting better as well.
In that they're actually holding their meets in the capital, not in shitfuck nowhere a hundred miles away because the state head refuses to travel or delegate.
>>35357297
really sucks that bureaucracy gets in the way like that sometimes.
>>35351788
I fucking hate squats but I love deadlifts. And I'm indifferent towards bench but my bench is pretty shit.
I was even considering olympic wl since both of their lifts involve a floor pull and I seem to prefer front squatting.
But I agree with you, if I ever earn a medal in a meet it'll be only in deadlifts probably.
>>35356834
There doesn't seem to be any, those that have read it claim JM2 was better
>>35357330
Yeah.
Its irrelevant to me now (I wouldn't be welcome, locally they have Opinions on people who associate with or compete alongside untested competitors regardless of sport. Which sucks because it would solve half my issues with weight classes) but its good that they've finally started to offer an actual alternative to GPC and GPA again.
What's a lift you hate doing but do it anyway, lads?
For me it's dumbbell rows, they feel so shitty but...
>those lat DOMS even though I train lats often
>that forearm soreness
Literally the best
>>35357735
Your moms pussy
It's time to go bench only plg
So it's christmas eve and I definitely don't fancy going and doing 9 working sets of squats and good mornings... (th-thanks Sheiko)
Want to do some dynamic/hypertrophy stuff though so I don't feel like such a lazy cunt. What doooo?
form check
https://www.instagram.com/p/3eo7u3rvdy/
>>35357735
Pause squats
>>35357939
Do your sheiko sets, curl up, stay warm and look forward to Christmas friend
>>35357960
Breh...
>tfw have a a job interview later
got a new bench pr, 121kg had done 120 before but it was very grindy and the spotter touched the bar a bit. But this was really easy and i thought i had misloaded afterwards. Tried 126 but it was a little bit too heavy, might have gotten 122 or 123.
Merry christmas lads.
>>35357921
Ewwwww SKINNY STINKY SMELLY PUNJABI
>>35358040
It's me dino not topkek100
>>35357951
Actually pause squats are pretty goat in my opinion. Instead of divebombing it you're focusing on technique more and it teaches you how to stay tight and control the weight.
First time deadlifting at 90% in a couple months. They look sloppy, but they felt easy.
4chan's gay 3mb limit won't let me post all 5 singles.
>bonus lewd bum shot
>>35358089
Not really, good form engraves healthy motor patterns.
Paused squats are nothing special, box squats on the other hand...
>>35356689
>deadlift feels like trash
Maybe stop trying to 'fix' what got you a 700lbs pull. Stop trying to look like the textbook, you arent that size or shape, utilise your leverages and your natural positioning in the pull, you 'fixing' is obviously misaligning your body and not allowing you to pull optimally for your body
>>35357941
>going on tippytoes
jesus, please stay safe
>>35358089
They might stop the dive bombing but they fucking hurt breh
>>35356858
thats exactly what i'm saying senpai.
>>35358109
i would totally agree with you, but my natural position right now is not the same as it was before sheiko.
maybe i just need to stop running sheiko, but i wont know that until after i'm done with t and give it some time, right?
>>35358152
Just finish SS, you're too weak for sheiko.
Or better yet, why not get a coach? Internet programs suck.
>>35358160
>why not get a coach?
PL coachesarent exactly abundant. especially not where i live.
>>35358259
I'll coach you, I know lots! I squat 2pl8 after 1.5 years of SS and I've read at least 30 pages of starting strength now!
Or better yet go out and look for one? Online coaching? (find a Russian coach of you do)
You only need to meet up a few times a year, have him give you a program and what not, you can communicate over Skype.
Stop saying "I can't" or "it's not possible", just friggen try
You're really starting to wind me up
>>35358284
bruh relax. i'm just not capable of doing sheiko lol.
i have an idea of what i'm going to do after words
>>35358296
Get a coach
Get a coach
Get a couch
Pick 1
There's no reason not to, take up strong man and get a coach, or buy a couch and quit..
>>35358308
dude. i'll be fine.
RELAX
E
L
A
X
>>35358323
NO
GET A COACH
PLS I HAVE A WIFE AND KIDS TO FEED
>>35358323
TSA lad?
What do you guys think about the GZCL Method?
>>35358327
r u a coach
pls respond
>>35358339
TSA?
Hey guys, I'm in a rugby club and we do fucking crossfit ( it's almost compulsory, I can't skip it) but we don't do any bench at all. My max is just 85kg/187lb and I want to increase it. As I do squats, deadlifts and shit almost 3 times a week at Crossfit, should I do SS without squat and deadlift or should I do another program? I just want to increase muh bench. And no, I just can't skip Crossfit and do SS.
>>35358356
I will be a coach one day, I need about 20 years more experience lifting.
>>35358345
Im 4 days in. Seems gud
>>35358358
no reason to get crazy, just start benching man.
if your bench is only 85 kg, then just do something like 5x5 once or twice a week, use linear progression and add 5 lbs / 2ish kg per week
>>35358368
sweet i'll be waiting.
>>35358345
>GZCL
What does GZCL even stand for?
>>35358378
should I throw in some flies or dips or something?
>>35358400
Db bench for 5x10 made my bench sky rocket
You may fatigue though, take a deload week every 4th week of the month
>>35358424
thanks bro!
>>35358431
I man man, that's just my experience, it may not work for you.
I don't know, but I stalled bench for 8 months and that is what I did to break my bench stall.
>>35358400
sure. youre already lifting, playing sports, you're going to have a great GPP base, but at the beginner level you can benefit from all sorts of non specific training.
tl;dr if you want to, throw in any combo of: close grip bench, dips, DB bench. incline bench, DB press, OHP, whatever you want for fun.
But your bench will still go up even if you don't do them.
>>35358424
agreed with DB bench, its a nice movement.
I wouldn't say a scheduled deload is necessary though. at that level, just keep LP the whole way until you can't, then try a deload.
I'm backing down super-hard from doing the NOGGFIT challenge. I've been doing really well about sticking to the program and I don't want to screw it up by putting a high rep high intensity deadlift session so close to testing maxes.
>>35358475
I only understand about 1/3 of what you wrote if I am honest
>>35358356
Bryce Lewis's the strength athlete online coaching
>>35355346
Don't talk shit about smolov
>>35358541
I do need a coach, but I don't need one bad enough to do online coaching.....
>>35358449
i like doing a 4 week mesocycles then going back to the second week and building back up, hitting new rep prs every 4th week
>>35351788
This is just leverages, you should aim to be good at all 3.
Specializing is fucking retarded, it's 3 lift sport.
