An Ode to Norsefat
norsie, norsie, where art thou?
be you in the gym, with furrowed brow,
as you hoist great weight, and break many a heart,
perfecting your craft, the iron art.
And your tummy doth jiggle, if only a wiggle,
as the bar approaches thy massive loins,
and you give a great smile, in just your style,
as you drop the beast, and to the floor it rejoins,
"What a lift!
What a lift!
"all of /fit/ cries"
Such beauty!
Such beauty!"
with tears in their eyes.
To a bear, I dare compare,
your titanic stature, and wily hair,
what aesthetic fags think, you could not care,
for strength, is by which you swear.
And what of your name?
are you of Nordic ilk?
It would explain your power, thick as a rock,
one would naturally figure, you are of viking stock.
And for the haters that claim, you use vitamin g,
I simply laugh, and giggle in glee,
for you see, even if you do supplement with a little PED,
you deadlift 700 pounds, and that itself is enough for me.
Please never leave, oh glorious one,
norsie we love you, /fit/'s heart you've won
>>35379614
Why do PLGs keep getting deleted?
Can someone/a mod answer? I mean, it's no point in keeping to delete threads if you don't tell us what we did wrong
>>35379755
Because they keep turning into off-topic shitposting. When it's too much, the whole thread gets deleted.
This is not your personal chat room, you fucking faggots. Talk about fitness, or get deleted.
>>35379614
How do you differentiate between sub-performance from doing too much volume (trying to hit the supercompensation when you're not well enough rested), and doing too little volume (having already rested beyond your supercomp.)?
>>35379924
when you're not rested enough, you'll fail to hit weights or volume that you know you should be able to do
when you're doing too little volume, you may not get as many gains as you would think (or even stall completely) but because you're so much below your maximum recoverable volume, you will never fail to do something that you know you can do
e.g. if you've done 200kg deadlift for 3 triples, you follow some program for a few months or w/e
then if you're supposed to do a 3x3 again with higher weight but you fail 180kg for 3x3, then you know you're doing too much volume (assuming you're not just messing up your tapering/peaking)
if you're supposed to do 3 triples again with higher weight but you can only do 200kg again, even after months of working out and having the correct structure in your program that would make you expect you should be stronger at that point (i.e. you go into this workout fresh and not burried in fatigue), then you know you're not doing enough volume or resting too much (not doing enough work in general)
>>35380041
Right, but I was thinking more in terms of for example a weekly micro cycle.
Say you're keeping most of your volume early in the week, and doing heavy triples of something later that week. If you fail progressing, not just the weight you did the previous week. How would you know if it's due to too little or too much volume?
>>35380074
You mean TM (or a similar "volume dose - rest - test adaptation" scheme)?
In these sorts of programs it's always recommended to keep the volume dose as low as possible
There's no need to try to get 150kg for a 5x5 squat in order to hit a 162.5kgx5 squat 5RM at the end of the week, if you can get the same 162.5kg 5RM with just a 145kg 5x5 squat. It's much better in the long term.
In these sorts of programs, you should start with a very easy volume dose and keep it constant until you fail to increase the weight (or volume) on the intense workout later in the week; only then do you increase the weight (or volume) on the volume dose because it means the previous volume dose (the one that has been constant for a while at this point) is no longer sufficient to drive progress on the intense workout — and you will know the only possible reason will be because the volume dose is not strong enough, you will not have to guess if you're doing too much or too little, because you're already working with the lowest possible volume dose so you can only really stall on the intense day if the volume dose has become too little to disrupt homeostasis enough to achieve supercompensation.
So you up the volume dose a tiny bit and repeat: keep it constant for a while, meanwhile trying to increase the intense workout week-to-week (which should be possible for at least one week because now your increased volume dose should be enough to drive gains again, considering the slightly lower volume dose before was just barely not enough anymore).
>>35379614
How do powerlifters get such meaty biceps without training them directly?
>>35380138
Yeah, this is what I've come to see myself. trying to keep the volume as low as possible, while pushing ID. I'm just growing tired of failing ID, upping volume, making it, then failing again untill I up the volume.
>>35380138
And this is why you have no muscles breh
Just kidding. A bit.
>>35380202
says who
>>35380202
Show me a powerlifter with large biceps that does not do curls, rows, pull-ups, lat pulldowns or anything that contracts the biceps.
Note: even if a powerlifter like Malanichev only does squat/bench/deadlift right now, that doesn't mean this is the method he used to get to his current size and strength.
>>35380202
genetics + sterons
>tfw janitor deletes your shitposts
ok
Any of you guys ever have problems with soft lockouts on pulls? I think I've sort of developed a problem but when I tried to fix it they still looked off on video.
>>35380521
Dumbbell rows
>>35380521
>heavy rack pulls
after a lot of research and shit i have made my own programming that i think kind off makes sense.
week 1-6
one heavy day in 3-6 rep range and one in 6-10 range increasing weight and total volume in a linear fashion
week 7-9
1 day in the 3-5 and one in 1-3 rep range decreasing total volume and increasing intensity like linear periodization
after that 1 deload week and then either meet or a max test.
does this make any sense or am i memeing?
>>35380650
Try it and see if it works, if not then who cares?
I can't tell you if it works because I haven't seen any results from it.
I'd recommend doing somebody else's tried and tested program, but your choice mane
Has anyone else tried Layne Norton's PH3? I'm about 2/3 of the way through it now and it has improved my squat a whole lot. Bench has progressed pretty well and deadlift seems to have improved a little. There are a whole lot of high rep sets, but that has been making my lifts improve by a good bit.
Squat session from a couple of days ago 468x4,4,4,4,5
https://www.youtube.com/watch?v=MxAXWCQ1BoE
>>35380724
I've been thinking about giving it a shot. Seems pretty fun desu.
>>35380724
mirin' the isley tier lifting faces
>>35380724
Mirin that squat hunnybunny
It's time I looked at that program
Day 72 blog: R8 my sumo form out of 8 edition
Squatted 455 beltless, slow
Pause Front Squat 225x3
Bench: up to 275, couldn't get the groove right, 225x9 backoff
had a sumo epiphany, and worked up to 495 beltless with way more in the tank. Attempted 545, but could only get it up an inch or two. Would've had it if I had my belt and didn't tear a callus.
>>35380793
Dude, that neck position is totally not healthy for your cervical spine...
>>35380748
well it isn't all that fun. sets of 8 and 9 really just suck to be honest. But I mean if it makes my maxes go up then... who cares
>>35380751
I really can't even help it. I make faces like I'm dying even on fairly easy weights.
>>35380783
i'm gonna be the strongest honeybunny there ever was
>>35380793
have you ever tried pulling with your head perpendicular to the floor looking straight ahead? I'm pretty terrible at sumo, but mine always felt better when I kept my head up a bit.
Well since we're all sharing workouts
https://youtu.be/-SFExUreRUw
Went pretty well. As said before the heeled shoes feel way better. I hadn't done more than a few singles with anything over 300 since like March before this so I feel decent about this workout. Also note the possible soft lockout even at low percentages. Not sure what's up.
>>35380724
>Hey there hunny bunny
>get it up, up
I see things are not good in the bedroom.
>>35380808
Feels fine to me, its braced in that position, and the weight is in my lower traps. its not resting on connective tissue.
>>35380816
I might fuck with it and try that. The way im doing it should in theory help off the floor and hurt lockout, where sumo is supposed to be hard of the floor and easier to lockout.
i got 36 months to get my total from 350 to 650
>>35380921
femanon? skellington?
Should be easy either way unless you left off a 1 from both of those numbers. What are your lifts now? Training age?
>>35380869
thankfully, the weight room is the only place she says that
>>35380894
I never thought about it that way. I just felt like having my head facing forward kind of cued me tighten my lats up a lot and get my chest through. That made for an easier lockout for sure like you said, but I felt that it helped keep my position really well even though getting it off of the floor was a bit slower. Have you ever had to grind any reps yet with that back position? if so, what was that like?
>>35380945
they're probably using kg
>>35380945
yeah its kg faget
lifts now 350kg at 90kg, training age 1yr
Lads, coaching from TSA is only $30 a week, that's pretty damn good.
I'm really considering it desu.
>>35380793
>that head position
is this real life
>>35380949
I've only been doing sumo this week, and only figured out my hips today. Only grinder I had was my failed 545 about an inch off the floor. I'll make a webm of it hold on.
It just felt stuck. Judging from the speed at the bottom vs. lockout I think right of the floor is the only place I'll have to grind. Upper back feels fine while I do it, lower traps just get sore as shit
>>35380956
>>35380962
oops. That's embarrassing on my part.
36 months is a long ass time though. Just pick something you can do long term, and make it a priority. If you can get heavier, consider getting heavier.
>>35380962
Well you're going to have to add 100kg to your total a year
And that's 25kg every cycle. Or 10/5/10 every 3 months to each lift. Which is sort of reasonable.
>>35381022
I too looked this up today. I was considering it but I'm a novice lifter so I thought maybe not.
>>35381064
>>35381046
I need to stay in the 93kg class. Is it reasonable with average genetics?
>>35381135
it seems doable the way isley broke it down.
In americuck units, what I use, you're under a 1000 total. Which to me means you have room to make some pretty rapid strength gains.
Your goal might be tough to reach, but I'm pretty confident you could get close.
>>35380793
I'm sorry but that was a motherfucking travesty. No tightness, knees collapse, you almost lost the weight forward at lockout. Lockout was soft.
>>35380793
>looking at the bar
>shoulders shrugged forward
>not locking out
>THROWING THE FUCKING BAR DOWN
pls just stop being bad at powerlifting
>>35381196
Don't apologize breh, I've been pulling sumo for like a week, I know its still bad, and I appreciate you telling me why. I was losing the weight forward because I tore a callus though.
Is there a way to prevent knee collapse? Or is it just don't fucking do it? I've never had that problem squatting.
>>35381278
Don't have any defense for the shoulder/head position. Not really sure I'd benefit from changing it though.
I tore a callus, so the lockout was soft and I ditched it. Hips were though m8.
>>35381278
you're one to tell
On a happy note, I hit 4.5plate squat for triples and they felt amazing
>>35381344
>I tore a callus
HTFU
>>35381345
masterful constructive criticism.
>>35381358
I am a huge pussy, you got me there.
>>35381344
>Is there a way to prevent knee collapse?
70-80% many many sets with proper form, not allowing your knees to cave or hips to rise
Finally had a good workout today lads.
80% squats for 6 triples and then lightish bench.
Next workout is the squat bench squat bench workout lol but last time I recall it being kinda easy so here's hoping.
Does anybody know of any Russian coaches that speak English?
I'm looking for a any coach that will
>help me specialise in the bench press
>teach me lifting anatomy and smart science stuff
I'd prefer a Russian because I'm almost certain steroids are a complimentary gift when you hire a Russian coach.
>>35381463
Training is funny, I spend the whole cycle waiting for it to get hard and interesting.... Thnen the hard arrives and I wish I could be getting better training easy again
>>35381344
Paused deadlifts right off the floor. And probably more importantly a thorough warm up of the glutes before lifting. Duffins warm up is great for this.
Fedosienko totaled 670 @59????
1477 @130
What the fuck is he
>>35381748
equipped?
>>35381748
>tfw you will always be a human
>>35381748
midget?
The qtddtot is useless and I find you giys give better advice so I'm going to ask here.
If I use any kind of weight for a goblet squat, I can get into a perfect squat position. I have a very vertical torso and with no butt wink. But when I try to squat with weight on my back I lose all of this. My torso goes to a more acute angle, I get less ankle flexion and I get severe butt wink. What's causing this? How do I have the mobility with a weight in front but not on my back?
>>35381862
http://moveskill.com/movement/band-hamstring-stretch/
http://imgur.com/gallery/476PX
I doubt it's mobility, you just don't know how to squat, have mobility links anyway.
>>35381862
Probably because you're sitting back more. Learn to brace and stretch your hips/hamstrings
>>35381862
Are you squatting lowbar? Your torso is not supposed to be upright.
Butt-wink is usually related to tight hamstrings and not focusing on maintaining the proper hip position.
Also, it's ankle extension, not flexion.
>>35381763
You know I assumed raw but maybe equipped. Would make a little more sense
>>35381905
I can believe I really don't know. I have been "coaching" myself since I train alone. I've watched all the recommended squats vids on youtube but I am still terrible. With my current squat style I can only do 200lbs but I feel that my form is off and very soon I will stall.
I could get my form to be the same when I have a weight to balance myself it would be perfect.
>>35381943
>russian classic nationals.
nope. raw.
>>35381934
I'm squatting highbar.
>>35381862
a goblet squat is different from a back squat.
its the exact same reason the front squat looks differnt than the lowbar back squat - the torso needs to be upright to keep the weight above the centre of gravity in the front squat, and the torso has to be leaned forward to do the same for the back squat
dont expect to have a vertical torso in the back squat
>>35381971
Probably better to ask /owg/ then.
>>35381999
Fair enough. I just asked her since I've gotten good advice here before. Thanks though, anon
>>35381763
>>35381943
He totaled 751 equipped at 59. https://www.youtube.com/watch?v=MlTI9PM204Q
I'm interested in buying fractional plates, I have a few questions though.
What weight should I get?
My intention is to add weight every session once I stall adding 2.5kg a session, especially on lifts such as overhead press.
1kg plates perhaps? I don't wish to spend money on a lot of plates if I am honest.
Is this a smart idea?
>>35382137
Get water bottles and tie a string at their top, and tie it to the bar. Easy and cheap.
The ideal is to have at least a pair of 0.5kg "plates", so that you can increase the presses by 1kg.
>>35382156
Ok cool. Thanks!
>>35382188
get 2 inch washers instead
I haven't been on /fit/ in a few days because christmas and family and shit. so idk if you guys have seen the new sir or not.
>>35382242
0.5kg plates are like £6
use a little of that christmas money for the sake of not looking like such a dirty poorfag all the time lad
>>35382399
I just bought 2 0.5kg for £6 each, so you're right.
Although my second smallest plate is 1.25kg so my jumps will look like 1kg, 1.5kg, 1kg, 1.5kg...
Is that ok?
>>35382522
No that's horrible satan is gonna come up and steal your gains.
>>35382295
Nice.
I got some everlast ones, in a pretty similar style.
>>35382386
>sir_2015.jpg
>clearly says Cheekie! bottom left corner
>>35382558
>No that's horrible satan is gonna come up and steal your gains.
No what? Please help no please I didn't know please help me no pleaseeeeee. ;-;
>>35382386
>cheekie
>lotus
Cancer.
>>35382565
you'll be fine lad hes fucking with you
jumps dont have to be the same increments every time to progress
>>35382595
Alright, one final stupid question though, I should continue my 2.5kg jumps and start using my microplate once I stall 2.5kg a session right?
>>35382386
Damn. Maybe next year. Gotta be more obnoxious in 2016
>>35382609
yeah that's right
>>35382609
I would just straight up go to 1kg jumps on the press, unless you press less than 50kg.
And keep 2kg until you stall on the bench.
You can keep going at 2kg on the squat and the deadlift for a very long time tho.
>>35382386
>sir literally hangs out in fraud
Anyone try the candito powerlifting workout, I'm thinking about trying it out it's for 6 weeks.
>>35382745
Nobody power lifts here
>>35382658
why would you prematurely slow your progression, especially at the novice level?
if you're progressing fine at 2.5kg/session there's no reason to slow down to 1kg just because
>>35382749
It's the best though. I've seen significant gains in my deadlift and benchpress strength.
>>35382750
I don't actually know why I asked that question, I meant to write something else but I had a brain aneurysm and wrote AND submitted that before realising.
Also I can't afford weight lifting shoes but I've used flat sole shoes to lift, is this alright?
>>35382745
Did it. My complete lack of conditioning killed me doing squats and deads on one day, but I got used to it by the end. Slight squat and dead improvements, bench didn't really go anywhere. Apparently that's an issue a lot of people have with it.
>>35382787
Well I'm thinking about starting a new program, but I'm not sure which one. Any recommendations ? My main goal right now would be to improve my squats and slightly on bench. I have a good deadlift.
>>35382775
Perfectly fine as long as you're hitting depth. I prefer flat shoes desu.
>>35382817
A mate of mine swears by the Russian squat cycle (and mimics the routine with his bench programming). Seems to work pretty well for him overall.
https://m.youtube.com/watch?v=8-OGKGmxSbw
I'm jealous. I wish I was such a skilled gymnast
I wish I was put on a government program for weightlifting
>>35382745
worked ok. i think you need to be early-middle intermediate to run it, as the intensities when you get a higher total will kill you. really helps your work capacity imo, i don't really like the 6 rep sets though. i added bench work.
>>35380825
pls trim vids
Did you change anything in your squat after that form check or sumthn way back?
>>35380825
Also, webm related.
>>35380825
what's your programming?
Hey guys I figured you could help me since I'm new to lifting and want to get into powerlifting
I'm an ectomorph and I know that genetics plays a huge role in training and diet so what is the best routine for someone like me?
>>35382750
I actually disagree. Less aggressive weight increases means much longer before/between stalls.
>>35383254
Are you just trying to get reported?
Got sum ruff top sets today lads.
2x2@80% and 3x1@85% on squat
4x4@70% and 3x1@85% on bench
3x2@80% on diddly
cues for help "feeling" your legs under squats senpai?? feel like my knee tracking isn't always on point
>>35383429
rub em with semen before you squat
>>35383287
theres no point excessively lengthening the process before you stall to give the illusion of 'more' progress - progressing at 1kg before you're ready just because you know it will be slower in time is overly prudent.
>>35383465
No, that's the thing, I think you will be able to actually add more weight, not just drag out the time. I think the increased time and the increased volume at a relatively lower intensity would allow the lifter to develop more muscle and get stronger.
>>35382745
is good
>>35383500
where is there increased time and volume? you would be doing the same programming, but with more weight than you would be with microloading straight away - therefore more volume.
If lifter A reaches 100kg bench in 5 weeks, whereas lifter B takes 10-15 to hit 100kg because of microloading, then lifter A would have 5-10 weeks of working with 100kg+ as his working weight. Who do you think is bigger and stronger?
>>35383587
If you add fifteen pounds to your squat over three sessions and I take six sessions to add the same, I've had three more workouts with a more manageable weight. I'd say that in getting to the same weight, I would have had more opportunity to get bigger and it seems pretty obvious that you'd likely stall out a lower weight than I eventually would.
>>35383627
Mental gymnastics
>>35383638
Literally a redditor yelling "strawman" when someone disagrees with him.
>>35383638
It's not mental gymnastics. The norwegian coaches and sheiko apply the same principles. This idea of trying to get the comp lifts up as fast as possible is rarely applied by competent coaches.
>>35383638
He's probably right, y'know. There's a reason programs generally emphasise controlled progression with submax weight rather than bashing your head against the same max effort sets every session.
>>35383664
https://youtu.be/00SWOUnAgL0
don't know if you've seen this yet, but figured you'd appreciate it.
>>35383664
>webm
What am I watching here?
>>35383664
i love how everyones like "OMG CHINESE WEIGHTLIFTER FORMS SO GOOD!!" when in realty its always pretty shit for squats and deadlifts
>>35383627
gotta say i disagree with this. trying to eek out those last few lbs via microloading from linear progression or whatever hardly ever seems worthwhile to me. if you're that close to stalling that you need to add weight in 1lb increments i think you are probably increasing your chance of injury and should just switch programs to something with slightly longer cycles. so lifter A hits 100kg and stalls for 2 weeks, then switches to a program more suited to him. Lifter B hits 100kg 3 weeks after lifter A, and manages to get to 105kg 2 weeks later, then stalls as well and still needs to switch programs. that 5kg difference isn't significant imo. this is assuming the lifters are relative beginners, when you're more advanced i figure you run out of options eventually and such microloading would be more efficient.
>>35383680
Yeah bretty cool. I really wish he'd compete soon.
>>35383664
Is there a rule that they have to make that face when they lift?
>>35383627
you may possibly stall at a marginally lower level due to some extra hypertrophy at that given stall weight i.e. lifter B would have been bigger the first time he touched 100kg, but he would not be bigger and stronger overall.
its excessively dragging out progression past the point of utility. who cares if you're slightly bigger (and i stress slightly) when hitting a given weight, the point is to be bigger and stronger as efficient as possible in the given time frame.
given a 2 month schedule of an instant microloader and a lifter that only microloads when neccessary, the latter lifter will have the most volume, adapted to higher weights, and ended at a better RM. the latter lifter is a better lifter.
>>35383664
its not about "as fast as possible"
its as efficient as possible
if the lifter can easily handle a 2.5kg jump, dragging that over 3 sessions is excessive. only a foolish coach would keep the 2.5kg jumps for gruelling, grinding sessions every session for the sake of 'faster progress'. its knowing when to slow down where a knowledgable coach/lifter comes in handy.
>>35383692
those arms holy fuck how is this real
>>35383692
Wut is wrong him?
>>35383692
Where is you god now?
>>35383699
Their technique on the snatch and CnJ is impeccable. As for squats and deads, they're assistance work good technique is not about lifting the most weight but about training effect.
>>35383706
I'm almost positive they cue it.
>>35383699
its not for maximum KGs... the babbysumo pulls they do are for hypertrophy of the legs and traps
>>35383706
yeah, oly lifters tend to use a different breathing manuever than powerlifters. that particular slant of valsalva is cued heavily by chinese coaches
>>35383736
>Their technique on the snatch and CnJ is impeccable. As for squats and deads, they're assistance work good technique is not about lifting the most weight but about training effect.
nah its really just shit form
>>35383748
>slant
>chinese
Careful, there, shitlord.
>>35383723
You define efficiency as whatever puts the most weight on your lifts in the least amount of time. A coach trying to coach an athlete to be a champion sees efficiency as shortest time to world championship. Pushing new lifters into fast linear progress is a trap imo. Those lifters should be focused on building a base through variations and bodybuilding.
>>35383748
>its not for maximum KGs... the babbysumo pulls they do are for hypertrophy of the legs and traps
Yeah and their form is shit doing it
>>35383767
Okay big boi what's wrong with that form?
>>35383178
I usually only take 2-3 videos. Don't know why I took so many today.
>>35383252
Unfortunately not a place to do these ridiculous things effectively.
>>35383253
My own
https://docs.google.com/spreadsheets/d/1GdQT7XcEJfsGMiqrZtbdo3P1E0S2Y0vL-dDxhtUu1vM/edit?usp=sharing
>>35383765
>rack pulls and bicep curls will get you better at deadlifting, better than learning the deadlift through multiple sessions a week and adding manageable weight jumps will
no.
a resounding no.
>>35383725
>>35383731
https://www.youtube.com/channel/UC6GSt2gOqzJIqEZ7BT5nKww
He was actually not supposed to grow older than 3 years, and never walk, according to https://www.youtube.com/watch?v=YmaWwSWs4ws.
>>35383782
More about the action and less about setting up bands to practice it. And you didn't answer the question tbqh.
>>35383765
muh specificity
>>35383810
Deficits, paused deads, and lots of hypers/RDLs/goodmornings/etc would definitely improve your deadlift.
>>35383831
Whoops. Sorry.
Yeah, where I was rehabbing and building back up on them for so long I've kind of just relearned the movement (or tried to). I'm fairly happy with how it looks right now (except for my butt raising too quick at the end of some sets), though from that angle depth looked iffy a few times.
Found out that sleeping pills fucking suck if you're training the day after
>>35383855
the debate wasn't whether variations could improve the main lift. the debate was whether doing variations at the novice level was better at improving he main lifts than doing the main lifts would - to which I repeat
a resounding no.
>>35383896
To which I repeat. It's not about getting your deadlift to a decent level I'm talking about building a fucking international calibre lifter. So it's about teaching the lifts properly. When you practice a sport you dont just scrimmage every practice you work on specific parts of the sport. That's what variations are for, that and for building muscle in specific areas. Paused deadlifts teach a lifter where their balance is and to maintain position. Same with paused squats. Same with spoto press. Closegrip hits more triceps and delts. High bar squats teach bounce out of the hole and are a great way to get more quad involvement.
You can't focus on the main movements too much right away because you'll build a flawed athlete. And you'll pay for those flaws down the road. An argument I think about a lot for your side however is keeping an athlete interested and getting them hooked on the sport. For this reason I could see why your approach would be better.
>>35383964
this is inherently more of a 'this is what I believe/want to believe' debate so I won't go back an forth past this. there are many ways to skin a cat, its just how you want to do it/how your dad taught you.
but to touch on the sport thing, it would be silly to not work on various aspects of the sport and address any specific limitations of the atheletes - but this is more akin to the intermediate level of training
if the athelete cannot competently dribble, pass and shoot, then practicing other skills is distracting from the most important elements and a waste of time and effort.
when you become adept at the main lifts, variation can become useful - but not more useful than adding weight to the bar. therefore you wait till novice linear progression slows, and then variations and more complex programming can be added.
>>35383782
>>35383782
This makes me want to make a new spreadsheet for the year. last year i stopped updating it after 3 months because of an work injury.
My bench blew up from 245 to 365. Squat 385 to 515.
DL 515 to 515 lol
>>35384116
250lbs on your subtotal is... really good.
>>35384133
I basically squat then bench everyday. Deadlifts from time to time. Tracking everything would seem funny cause everyday its the same thing more or less.
It sso nice to look back though. I thought i weighed 205 back in Jan 2015 but i weighed 215. so I gained that total and only gained 3 pounds.
https://www.youtube.com/watch?v=apl-xtn_wJ4
Anyone watched this already? Thoughts?
I went from 2x/wk to 3x/wk on all of my lifts without changing weekly volume and saw better gains from it this past month, so I'm thinking about spreading it out even more once I'm back at school, just to see if there's any more benefit.
>>35384116
Anthony?
good job mods, keep'n the streets clean
now to plg business, are there any alternatives to block pulls for training the sumo lockout
>>35384210
err rack pulls
also improving your starting position, since lockout should be ezpz, through paused deadlifts.
>>35384210
Depends what's going on. Sumo should be easy at lock out so it's likely you're messing something up off the ground.
>>35384235
I'm not the one you're replying to, but lockout is the hardest part for me. is there anything glaringly obvious about what I'm doing
https://youtu.be/FtPAkFSo56Y?t=1m31s
>>35384210
More assistance than heavy work, but I had good success with sumo RDLs and I can't remember the name of the other lift, but kind of high-rep speed lockouts (the conventional deadlift version is named after an old westside guy, but the name escapes me).
That said, my sumo did suck so probably anything would have brought it up.
>>35384258
>glaringly obvious
glaringly obviously wrong
>>35384181
Nah not tony but im glad someone else is also making some sick gains out there.
>>35384258
Your knees locked out uneven on the 500. Besides that it looks like the bar drifts away from you off the ground and your knee to hip timing is off. I really think block pulls would help you.
>>35384235
>Depends what's going on
well its much less of an issue with low rep work, but when I do sumo deads for volume my hips get really tight, and I can blast the weight off the floor with leg extension, but as soon as my knees lock its over and my hips just cramp up
>>35384310
Sounds like you need to do more mobility work and a more thorough warm up.
>>35384305
>Your knees locked out uneven on the 500
never really noticed that.
>it looks like the bar drifts away from you off the ground
yeah I've noticed that if I'm not consciously thining about keeping the bar close, it drifts away.
>your knee to hip timing is off
do you mean that my lockout for each is off? I read somewhere (probably here) that your knees should lockout just as the bar passes over them, and your hips lockout next.
>>35384327
Not that guy, but what do you do for warm up?
>>35384327
are you sure? from my experience mobility issues usually work themselves out progressively throughout the workout, opposed to this situation where the longer I go the worse it gets
Anyone have any reasons why it might be a bad idea to add sumo deadlifts to my daily work? I feel like I'll be able to handle it.
If I can beltless sumo 91% of my belted conventional with what /plg/ says is dreadful form, I feel like I'll be able to rape shit when I clean it up and throw on a belt.
>>35384305
watching that duffin warm up thing you mentioned earlier.
>>35384329
>do you mean that my lockout for each is off? I read somewhere (probably here) that your knees should lockout just as the bar passes over them, and your hips lockout next.
General rule is the more upright you are the earlier your knees can lock out. You're not that upright so you may be locking knees to early. You're also doing a bad job of transferring that knee lockout to a violent hip lock out. As soon as those knees are locked your hips should be driving and shoulders going back.
Also you may just have more trouble at lockout it's not as uncommon as me and Joff make it seem.
>>35384375
Glad you're in tonight, mang. I had a question for you.
What do you do for accessory work in your Bulgarian program?
>>35384341
For deadlift I foam roll adductors and hip flexers. Then do the half kneeling hip thrusts from duffins warm up. Then do my SI joint exercises.
>>35384359
I've had this EXACT same thing. Felt like my hip flexer was cramping on lock out after doing 2-3 working sets. It went away as soon as I redid half my mobility warm up. It then went away as my mobility improved. I think I've posted before about how you need better mobility to train the sumo consistently than just to pull sumo itself.
>>35384375
It's great. I've chopped it and up and modified it so sy squat warm up is kind of lengthy now but it's worth it/mandatory for the volume I've been doing. As you're mobility gets up to par it becomes about warming up stabilization.
>>35384389
>accessory work
Pull-ups
Aside from that everything else is squat bench and dead
>>35384380
>You're also doing a bad job of transferring that knee lockout to a violent hip lock out
I can't believe I never thought of that. Now that you say that, it makes a ton of sense.
Was never really thinking about making a violent lockout, let alone a pop or anything after my knees.
>>35384439
gotta love that specificity.
you can try pulling more but i think it'll take more out of you than you think you than you think. doubling my pulling volume really fucked me up.
>>35384420
>. It then went away as my mobility improved
looks like I'll just have to become a supple twink then
>>35384389
back off sets of competition movements or close variations that addresses a specific issue (I've been doing long pause reps on bench to work on staying tight and strength off the chest, for example).
Pull ups are the GOAT upper back-bicep movement, and can be done for volume every day.
Something posterior chain for 1-2 sets of 8-12 if you're not deadlifting daily. GHRs and kettlebell swings are my favorites.
Its always good to your shoulders to do a handful of face pulls and pull aparts between bench sets.
>>35384439
tl;dr this is good advice
time to buy a wahlander
https://www.instagram.com/p/_xSS9kzH6n/?taken-by=norsefat
>>35384538
SINGLE PRONG
Also I think the wahlander is insanely expensive but I could be wrong.
>>35384547
honestly if you can buy it from the site in swedish its not
the only one ican figure out how to buy is the eleiko branded one, but that one is upcharged a shit load :(
it does look cool as fuck though
http://www.eleikoshop.com/collections/accessories
>>35384538
did the whole fucking prong on the lever come off? how fucking hard do you brace against your belt? I'm impressed tee bee aych lad.
>>35384547
https://www.youtube.com/watch?v=EN6HAheRHYQ
was it this one? I found a couple more videos I'm gonna go through now, but I think they're gonna be the same things.
>>35384591
Yeah thats the one
>>35384591
i must have dropped it and weakened it or something.
But this isn't the first time its happened. i bought two of these levers. and one before these two. and then the one that came with this belt.
my luck with lever belts is absurd. But it's w/e, I need a 13 mm one any ways.
>>35384621
doing it at home after I take a dump.
Anyone know if the hip circle is actually worth it? Might just slap a light band around my legs.
>>35384686
I use a light band, much better than the hip band from my experience.
>sister brought me home a McFlurry
feelsgoodman. nice to know she was thinking of me
>>35381022
$30/week?
Either you're shilling hard or fucking retarded. That's a waste of money
>>35384453
not this anon but I recently started pulling sumo and started developing tightness in my hips. It eventually got more and more painful until now where it feels like a muscle strain and now bothers me even on squats at 60%
Im going to only train conventional for the remainder of the training cycle and hopefully give the hips a break. Any other suggestions? Should I just rest and come back and train like normal or do some dedicated hip strengthening?
Been foam rolling and stretching which helps with every day stuff but doesnt make the actual lifting more comfortable
>>35384701
For what they offer $30/wk ain't too bad, assuming you think they're quality coaches.
sooo... they just... contact me and ask for payment?
wtf
>he fell for the overpriced belt meme
>>35384686
3/4 exercises done, only feel abductor/glute, no adductor.
Suppose that's not a problem though, because I cave in.
>>35384796
I hate small businesses for being sketchy. Makes me not want to buy their stuff, even if its good and I want their stuff.
>>35384746
who is it? Ben Rice and Bryce Lewis? or are there more of them? $30 per week is a lot of money for coaching imo. It had better be really fucking good. idk what the #entrepreneur and the iron dwarf charge off hand, but $1560 per year is a lot to me.
>>35384796
what the fuck is that? why not just get a Titan or something American? Not to say American shit is better, but surely less weird to acquire
>>35384713
yeah it's weird. I'm sure that them deleting every fifth post surely won't make the shitposting any worse. probably just cranky because the store was closed yesterday and he couldn't get any hot pockets.
http://i.imgur.com/R2rADJg.png
https://i.imgur.com/HZg6sTI.jpg
http://i.imgur.com/R2rADJg.png
>>35384823
but i really want one ( ._.)
and honestly, its only 250 burger bux. I had my idea range between 200-300 for a new belt, so I think I'm ok with it.
I ordered black with my name on it :3
>>35384842
mmmmhmmmm. same. Like, I would be totally fine with this if they just had a normal "enter card information here" thing.
>>35384845
Because i've heard lots of good things about wahlander. plus they'll engrave it and its still IPF approved. plus the novelty of having a swedish belt
>>35384845
Probably Wallander or whatever it is.
Idk why an American would get one desu.
And jeeze he even went and deleted that one also.
Are deadlifting shoes not plg approved?
>>35384864
>$250 for a belt
>>35384864
>Because i've heard lots of good things about wahlander. plus they'll engrave it and its still IPF approved. plus the novelty of having a swedish belt
I'm sure that belt is just fine, but holy katz norse that sounds like a fucking meme belt if ever there was one.
>>35384870
who knows. all of the moderation in the last month or so has been streaky. like they'll over moderate this thread and whatever one is tomorrow, then they'll fuck off for a week, then they'll be back. it's weird.
>>35384895
>have to be up in 4 hours to lift at Westside
Kill me.
>>35384922
make sure to post pics again. I really enjoyed the last time.
>>35384935
Dunno. Don't want to upset Cam again desu.
In all reality I'm with a different crew than the dick head Westside guys, and the dudes I lift with are genuinely nice guys and George likes helping.
Look up George Halbert. He helps me alot.
Anyway, night night Familia.
>>35384883
https://www.titansupport.com/product/brahma-genuine-python-skin-lever-belt-4-13mm-thickness/
>>35384895
250 is really not THAT crazy. i paid that much for adipowers....
>>35384973
>comparing a genuine python skin belt with a lifetime warranty to a normal belt with your name on it
>>35384845
Hancott and Gibbs charge 300/400/500 a month for bronze/silver/gold standard packages. Dont know what these include. It's absurd how much they're charging.
>>35384991
compare the reviews.
>>35379614
While people are talking about belts again, I'd like to get some more opinions. Is there a difference between a cheap belt and an expensive one?
I currently have pic related, an "economy" belt from liftinglarge
>>35385004
Does anyone actually fall for that shit?
>>35384973
>250 USD
What the fuck the wahlander costs 230 syrup coins on our countries PLing supplier. I think you got jipped Norsey.
Also that couldve paid for 2.5 months of coaching.
>>35385004
I wonder if they even have a single customer.
He probably read in some business book about "manufacturing a premium" or something.
>>35385015
I would've just gotten a $100 Bestbelts instead of the $250 Wahlander
>>35384970
>Don't want to upset Cam again desu
oh, didn't realize you upset some people last time lel
and I'm glad to hear that the guys there are good guys. Definitely makes training a lot more fun.
are you deadlifting tomorrow or are you just joegramming the rest of the way up till the meet? I can definitely understand between going to WESTSIDE and getting the new shoes that you would want to deadlift. anyways, nn mayn
>>35385004
>Hancott and Gibbs charge 300/400/500 a month
who the fuck pays for that? I mean, I realize that they are both world champions, but ho lee fuk, that's absurd. I better be national championship level after a year of that shit
>>35385037
Well one of them is a world champion. The other has bombed two meets in less than 5 months.
>>35385013
Norse, I've had my Titan for 3 years now and have had 0 problems, and even if I did it has a lifetime warranty.
I know plenty of people whose Titan and inzer belts last forever. I don't think the problem lies in the belt, it's how you treat it desu.
I don't think there is any Swedish magic strong enough to prevent you from breaking a belt.
You've become very good at it.
>>35385023
>230 maple bux
>160 burger bux
uhhhh. well i havent paid for it yet. lol
seriously though, HOW DO I BUY ONE IN THE US
fuuuck.
>>35385061
you're most likely correct
>>35385029
>He probably read in some business book about "manufacturing a premium" or something.
It does work for a lot of shit.
On the other hand I've seen similar shit that I have to assume is very money laundering related for it to make any sense. So he might also be doing that.
>>35385037
No tommorow is just bench. I'll be doing my sheiko squats Monday and continuing to do what sheiko says until the meet.
>>35385066
As big of a joke as powerlifting is I still can't imagine that people would be stupid enough to pay that much money to be coached by a teenager via the Internet
>>35385047
Thank you for fixing my glutes
Fuck you for making me want to go lift at midnight.
>>35385069
>I'll be doing my sheiko squats Monday and continuing to do what sheiko says until the meet.
proud of u. I remember you said somewhere that you probably fucked it all up last week. glad to hear you are keeping with it.
anyways, you should get some sleep so you don't die. sleep tight p.upper.
>>35385064
It might be cheaper to buy it from the canadian site desu.
>>35385037
Well I'm pretty sure Stephen manuel is getting his bench programming from Brett Gibbs. Maybe he's forking that over.
>>35385073
Is it possible that the guy is selling something like roids and just wants to make shit look legitimate?
I'm p sure I've seen it with some bodybuilding shit by googling just the right combo of words.
>>35385091
link me pls googling is failing me
>>35385095
you could try getting an eleiko belt. idk if that is any easier to get your hands on, but wahlander makes them for eleiko, they just slap an eleiko label on it
>>35385094
Its possible, but unlikely. Both guys compete in tested feds and already cop a fair few 'random' drug tests. They'd need to be pretty stupid to sell gear semi-openly. Which, hey, they might well be.
On an unrelated note, fuck volume work. I ain't been this sore in a long time.
>>35385102
Does eleiko sell a 4 inch belt? I always thought of them as a weightlifting company
I guess they do make comp bars
>>35385095
http://www.innerstrengthproducts.ca/wahlandersbelt
>>35385076
It's like magic. When norse found out about it he posted nude glute shots in the treehouse for weeks.
>>35385114
http://www.eleikoshop.com/products/eleiko-pl-belt
I don't know why you would pay that much for one, but yes, they do sell them.
>>35385102
yeah, except its even more expensive and you can only get white.
>>35385114
yup.
>>35385119
wait what did i find out about
>closing in on dat 400 wilks
almost not laughably weak lads
>>35379614
I've been gone a while
Did Norsie expire or is this just a lovely poem by a quick witted anon?
>>35385148
I know that feel
>>35385126
I forgot you often react that way to situations...
>>35385163
...yes?
>>35385172
dude what
i'm legit lost
>>35385176
>>35385227
pls stop youre going to give me a panic attack
>>35385247
>>35385289
>>35385247
Can you guys please tell me the glute magic Bulgariananon is talking about? I'm lost too.
>>35385300
https://www.youtube.com/results?search_query=chris+duffin+warm+up
poo poo pee
any thoughts on greg nuckols 3x a week intermediate squat and bench programs? anyone run one of these?
>>35385305
fuck, linked the search results, its the first one.
https://www.youtube.com/watch?v=EN6HAheRHYQ
>>35385309
I have not run those programs. I have, however, spent a bit of time with Gnuckols doing my programming. He knows his shit.
>>35385309
>>35385323
>>35385330
penis poo butthole fart shit
>>35385309
Fuck greg. Autistic motherfucker.
https://www.youtube.com/watch?v=pS9L1vC0ZzQ
>302kg back squat at 85kg bodyweight ass to grass with no belt and not even a grinder at age 21
what did he mean by this /plg/?
>>35385356
>>35385356
That's a result of China's massive eugenics program, training from birth, and the most cutting edge PEDs
The Chinese eugenics program's goal is to create supercommandos, the Olympic athletes are an offshoot of that
>>35385377
That's a lolfed powershitter squat
>>35385377
>belt
>290
>no bar whip
>slightly below parallel
good lift ill give him that.
>>35385400
He walked it out, too. What a lad.
Anyone have freakishly long femurs? I cant figure out how to hit depth without making my torso parallel to the ground. Front squat is the only thing that feels right. Anyone got any ideas?
>>35385415
Wider stance, more knee travel.
Which you can definitely do if you can front squat decently.
>>35385411
according to chinese intel tian tao has a reported back squat max of 230kg and front squat max of 280kg.
>>35384845
I paid for tsa for a while. It was just Bryce lewis basically - he has over people on staff but I assume he gives the noobs the other people - I'm not sure.
It was breddy good. Tbh I have a lot of money though - I wouldn't do it if I was your typical channer student/neet
>tfw you come back from a break and your lifts didn't drop
I thanks god forreal
>>35385427
Dude there's a link of him squatting 300kg right above you...
>>35385478
330kg* not 230kg
He squatted 280kg at 77kg bodyweight when he was 17.......
https://www.youtube.com/watch?v=4Xl3fBUpz_s
>>35385468
trip on jesus you lucky shit
>>35385488
Oic. That makes more sense
>>35385176
Appreciated Norsie
Have a good day and happy lifting
>>35385356
it means he spends all day squatting and competes in a sport that selects people with exemplary squatting genetics
Santa got me a pair of powerlift 2.0's lads
And some barbell apparel jeans for my fat ass
:3
Hope you all did well.
>>35385578
How are those jeans? Worth the 150 ameribucks?
night night senpai
>>35385663
gnight
i promise tomorrow i'll stop fapping, stop staying up so late, and start eating right again
>>35386146
that's what you said yesterday lad
>>35385015
Pls answer to this guy I want 2 know too
