Welcome to plg powerlifting general. Please play nice and don't feed the trolls
>>37094334
YOU'RE A WHITE MALE
>>37094334
YOU'RE A WHITE MALE
>>37094334
what if my hairline is already receding?
>>37094324
>sport is destroyed by drugs
lel, says the drug dealer
Also, JP is a cuck and far too full of himself.
>>37094334
YOU'RE A WHITE MALE
>>37094374
Then your gains will recede.
YOU'RE A WHITE MALE
>>37094398
He's not a cuck but he has been a little arrogant. But having an open wr and junior title to your name at 22 will do that to anyone imo
>wilks
>drug dealer
Lmao
>>37094718
jp seems like a good lad in his youtube/ig videos
>>37094718
You're a cuck tho
NOOOOOOOOOOOOOOOO
I SHAVED YESTERDAY AND NOW MY BALLS ARE ITCHY AS FUCK
FUCKKK I HAVE WORK IN AN HOUR
>>37094739
You fucked up lad
That's why you always trim, never shave
>>37094764
I did trim, shaving is gay
Must have trimmed too short
>>37094727
He really is actually.
>>37094792
Yeah too short is the worst. When the hairs are short and stout and prickly. The wurst
>>37094735
Fuck. I confess. I'm into pegging and cuckold porn.
>>37094334
>
YOU'RE A WHITE MALE
>>37094809
Hi chad
>>37094832
W-what, w-who's chad?
>>37094840
https://m.youtube.com/watch?v=_0iyeX6npXc
>>37094840
How do I increase my bench chad
George Seeger needs to bodybuild his arms and chest if he wants to increase his bench
He simply lacks the necessary upper body mass for a decent bench
>>37094940
Posts from 2014 aren't relevant anymore
>>37094912
Inflated sheiko whilst moving up a weightclass has an indicated in n=1 of cases, p=0.5
>>37094912
Do tons of meme shit, while calling anyone that uses an actual program a cuck.
>>37094947
It's still relevant given that your bench hasn't increased since and your bulk is failing as you're just getting fat but not gaining any strength
>>37094947
what is the size of your penis?
>>37094999
It was like 127.5 and now is 147.5 lad.
>>37094988
That sounds like reasonable advice. Thanks cuck
>>37095033
Nice al-taqiyya, George
>>37095037
no problem lad
>>37095054
Would it change the fact?
How much do i have to bench to become an allie of justice.
>>37095392
by being a cuck
>>37094999
Kek
My deadlift hasn't increased. My squat hasn't really increased. But my bench is unbounded lmao
What would be decent numbers on bench/squat/DL for a 210lbs male?
powerlifting
>>37095437
3/4/5 would be somewhat decent, but there is no real definition for decent.
>>37095437
Let's assume a 2 year training age with average genetics and strong commitment to training and diet
315 lb bench for reps
445 lb squat for reps
550 lb DL for reps
>>37095437
Having a 400 wilks is really good and at 210 you get 400 wilks when your lifts add up to 1420.
Would need a 645kg total at 95kg to make 400 wilks.
Does 230/160/255 look balanced?
>>37095489
Yeah
But you're very far from that
>>37095454
Why troll when its this slow on fit? Normal people don't rep 3/4.5/5.5 in 2 years.
>>37095493
one can dream, only 135 kg to go
>>37095493
answer my question
>>37094324
Are there any other good books about programming for intermediate/advanced lifters other than "practical programming" from rippeltits?
>>37094334
YOU'RE A WHITE MALE
>>37095579
I think there are some books about sports training in the dropbox that covers periodization
>>37095507
It's not trolling
You can get there with real commitment to your training regimen and diet, doubly so if you were a kid who spent his time running around outside and playing sports
>>37095559
Which?
How do you actually combine cuckols' programs together?
>>37094334
YOU'RE A WHITE MALE
>>37095673
>>37095674
I know you read this Isley, why won't you answer?
it's for purely medical reasons
>>37095719
Go to bed sean
>>37095719
Ah cool.
Take your sock (and shoe possibly off) and look at your big toe. My penis is a teeny bit smaller than that.
>>37095778
Thank you for participating in my study. There appears to be an inverse correlation between penis length and bench gains (n=2)
>>37095823
I can confirm its at least n=3 because my bench has been stalled forever.
>>37094334
YOU'RE A WHITE MALE
>>37095823
Fuck you my dong is hung
In your mom bitch ha ha ha ha ha
In 4 benching 90lbsx2
"sport is destroyed by genetics, Sport becomes artificial. Sport becomes a battle of who was born with the better genes for performance, it is no longer a test of someones character , it is no longer a test of persons dedication and intelligence. The social lesson, the moral lesson we can learn are destroyed. That positive influence on society is taken away if genetic advantages in sports are allowed to fester"
Remember when seen insisted I ws permanently banned?
Can you imagine how salty he is rn
>>37096074
I don't think his memory goes that far back. Fetal alcohol syndrome is a bitch.
>>37096077
seen is pregnant?
How much do back angles vary in sumo form?
Just started sumo this week doing light sets of 4-5, working on my mobility at the same time so I can open my hips more and get closer to the bar. But, where does there come a point when you're putting yourself at a disadvantage by sinking your hips lower and closer to the bar for a more upright torso? Does the vary with the height of the lifter?
Pick related, the moment the bar leaves the floor. Practically have the same back angle as conventional.
>>37096092
They do vary. Not everyone has the proportions to pull like belayev. Just focus on hips high, hips close and
E X T E R N A L
X
T
E
R O T A T I O N
N
A
L
check 'em
>>37094324
how much does isley bench now?
if dubs George Seeger is a cuck
>>37096347
190kg at 74 kg bodyweight
>>37096255
>>37096366
>>37095681
Which ones do you want to do?
>>37096347
147.5kg
>>37096486
your equipped, tngo, ass off the bench, gym lift doesnt count
you bench 135kgs at 104kgs bodyweight
lol
>>37096034
underrated post desu
>>37094640
>ceo's of companies don't make enough money because our fascist government is taxing them too much they should be getting more money from everyone for their service as captains of industry without interference by our government which is CORRUPT AND LEFTIST and OPRESSES WHITE MEN which are INNOCENT which is why i VOTED FOR a WHITE president and the REPUBLICANS who work to help the underdog and middle class blue collar workers unlike those DUMB limousine liberals in their IVORY TOWERS that vote for big democRAT governments to OUTSOURCE THE WHITE MANs JOBS TO PEDRO AND PAJEET and not SMALL REPUBLICAN GOVERNMENTS that will help the PEOPLE and take money from the SJWS AND NEGROS that HATE the WHITE MAN and LEECH all their MONEY from BIG GOVERNMENT that uses the POOR WHITE MANS LABOUR to save money and make BILLIONS BECAUSE there RACIST and HATE WHITE MEN who are good for the economy because they INVENTED EVERYTHING and NEVER DONE NOTHING WRONG
>>37096092
they shouldn't be vertical, when i switched i tried to do the vertical back angle and it didn't work, its just a bit more vertical than conventional and you should spectate pro sumo deadlifters like dan green to see this
>>37096465
Something intermediate with some fairly high frequency I suppose. I usually gym five days a week. 3x bench, 3x squat and 2x deadlift perhaps?
>>37096556
I do 3x bench Int, 3x squat Int, 2x deadlift beg.
Day 1- Bench 1, squat1
Day 2- Bench 2, squat 2, deadlift 1
Day 3- Bench 3, squat 3
Day 4- Deadlift 2
>>37096496
>drinking yourself into another alcoholic coma i see, alcocuck
Were you projecting again?
>>37094324
That quote is so wrong...
>>37094940
>George Seeger
>small chest
m8...
Nice.
>>37096673
> equipped
>>37096681
>"""""classic"""" """""powerlifting""""""""
>>37096699
>"""""Worlds best powerlifter"""""
>Gets outbenched by Fredrik Svensson
>>37094334
YOU'RE A WHITE MALE
>>37096699
>exoskeleton lifting competition
>>37096719
>>37096673
Where the Dietmars at?
>>37094334
YOU'RE A WHITE MALE
>>37096752
And now we're back to
>classic powerlifting
>>37096759
What's that?
Heading to the gym rn
In lift specific programs like, canditos bench program, how do I incorporate other lifts? Do I use another program for deads and squats, or do I stop doing them entirely?
>>37096793
Explained in the pdf. It's a shit program though.
8x6 front squats, im 5 sets in and this heat is killing me, garage training + summer isnt great
>>37096843
i miss winter
>>37096846
same, makes for perfect body temp when training
>tfw extremely sore/fatigued abs majorly fuck up your workout
Direct ab work is a meme.
Although, my issue with hips shooting back was getting better, and it was pretty bad today on the top set. Wonder if weak abs might be contributing a lot to that issue for me.
>>37096843
>front squats
>dat volume
holy fug m8, I feel sorry for you
>>37096889
why would that be a weak ab issue?
>>37096889
all round work, abs and lower back help, even with just unracking and setting up, a lot of multiply lifters struggle with unracking and cant get stable due to not being able to support the weight
>>37096793
On Smolov Jr I did easy daily maxes with one or two back off doubles for squat and pulled singles on Fridays.
>>37096889
ur a true shiglord desu
>>37096843
That sounds extremely painful
>>37096904
Well it was fucking with my bracing pretty bad. Being loosey goosey is gonna end up putting you in disadvantageous positions.
>>37096908
Ab work sucks dick though and I don't wanna do it.
>>37096920
Nice filename senpai
>>37096929
>>37096902
im done and i want to vomit
still have to do 8x8 seated press and 5x10 seated good morning
>>37096908
what should i do for abs?
I'll do anything except planks because fuck planks
>>37096953
haha planks are a great ab exercise, 30 seconds, side plank, plank, opposite side plank, work upto 60 seconds on each
or ab roller
anything that keeps your abs in a braced position as in the powerlifts, none of this crunch bullshit where you let your core collapse
>>37096843
You sound like me, this sun is a giant gains goblins that saps my energy and fucks up my grip bcos sweat
>>37094334
Your a white male
>>37096993
being 240 lbs doesnt help, fuck knows what ill be like at 275
>>37097001
Same weight as me too, I bought a giant fucking fan to sit in front of between my sets maybe that will help a little bit
>>37094334
YOU'RE A WHITE MALE
>try out a body fat weight at my gym for shits and giggles
>6.1%
Appearantly I'm ready for summer despite being around 20% body fat
>>37097340
>ready for summer
Ready for a spray tan and a thong.
>>37097389
Ready to die from liver damage
>>37096519
triggered
Skipitty skop skop boo da be ding badaba doobie doo
>>37096600
post dietmars
Isley, what/who should I wank to.
no weird shit.
>Cramps during squat warmup
This has never happened to me before
>>37097649
its summer time lad
>>37097659
Where is the connection
>>37097647
Eva Lovia or Nicole Anniston. Thank me later.
>>37097681
its warm
>>37097757
So? Heat gives me cramps? I drink five liter of tap water a day
>>37096942
Stick to the ab wheel. It'll be occasionally painful, but at least it's quick.
>>37094334
I've replied to this like 5 times and my hairline receded even more. Fuck this voodoo image trickery
>>37097592
What?
Kinda want a reply to my e-mail before I post them tbH, so might have to give it the week.
>>37097767
>mfw can taste the chlorine in the tap water
>>37097659
I never get leg cramp during squats....only during bench
>eat
>fart
>>37097647
Kelsi Monroe or AJ Applegate desu
>tfw school interfering with training
I guess I'm "deloading" for two weeks straight, then.
>>37097647
TabooKristi
Lady Fyre
Xev Bellringer.
>>37098059
If youre naming fake incest why miss out madisin lee
>>37094334
>YOU'RE A WHITE MALE
>not YOU'RE FUCKING A WHITE MALE
2/10, get the quote right next time
>>37098087
Jesus Christ wtf
>>37098058
You're never going to improve that way. Bite through the pain
https://www.youtube.com/watch?v=T8MZUdUji7w
210kg bench here I come. 170x4 next week and 170x5 week after that, should be easy.
Tfw the qualify for RAW Europeans championships or World team you have to bench 245kg (+120kg class) in Finland.
My goal is to qualify for Raw bench and powerlifting IPF worlds and within 4-5 years.
Squat and DL still suck, but I should be able to total 750-800kg this year.
>doing 677 after I cramped through 22222233
Here I go
>>37098180
Dat narrow grip
what has worked best for your squat?
currently running cuckols 3x novice bench, 3x squat int/adv (novice stalled hard after 2 weeks)
feel like my squat isn´t moving, while my bench is progressing fine
>>37098058
Last day of finals, killing me desu
>>37098210
>still running old meme programs
Good lad
>>37098180
Fuck that is specialist bench
With a 210 bench 750 should be a cert
>>37098180
My life goal is to bench 200kg. Please gib me advice
>not doing hepburn
Current year
Have any of you guys ever switched to a wider grip, and then brought your grip back in?
I used to bench with a really fucking narrow grip and I liked it a lot better, though my numbers are considerably better now with a max width grip.
Unracking feels very strange to me all the time.
>>37098314
I used to bench with a fairly narrow grip, then I brought my grip out slowly over time to the max width. Now I've brought it in so the ring is between my middle and ring fingers and that feels best.
>>37098180
Bonus points for not arching like the other tards
>>37098314
I'm hitting roughly similar numbers at almost max legal and with pinkies covering the rings, and I think I can grind a little better while keeping tight with the narrower grip. I think my wider grip might still prove to be the one where I can eke out a littttle more weight though, working this all out in the coming weeks hopefully.
>>37098237
The 10RM and 8RM never felt like they were moving, but the 5RM and 3RM did. Hang in there.
And make sure your pauses on day 3 are legit pauses.
>>37098354
Actually you receive approx. 0 bonus points for that, you fucking /fit/ memer
>>37098271
Get a legit powerlifting couch. I have all the knowledge for programming etc., but having a couch keeps me from doing stupid shit (pushing to failure).
With that 99% of the time you should leave 1-2 in the tank.
1) It keeps you hungry for more
2) Pushing to failure is just plain stupid (imo) in PL
3) If push to failure and you fail to reach your goal its going to fuck up your motivation/mental state
I have tried all types of programs and had good success benching 1-4 times a week. Optimal frequency is something everyone needs to find out by them selfs/ with a couch.
>>37098266
Yeah, trying to get my lifts balanced within next 2-3 years.
>>37094334
YOU'RE A WHITE MALE
>>37098180
Gib bench tips, am also tall and fat but weak bench.
Actually stronger wider but that is narrow as fuck?
>a powerlifting couch
>>37098180
>raw bench world's
>in Finland where smulter exists
Lmao
>>37098354
I would beat you up if I saw you irl
>>37098425
He going to retire someday ":D"
>>37094334
YOU'RE A WHITE MALE
>>37098354
I think you might be in the wrong thread lad
>>37098392
>powerlifting couch
>mfw
Lads, I'm not sure what to do. I feel amazing this morning. Should I do my 5/3/1 squat day today, or should I wait until tomorrow, when I actually am supposed to do it?
>>37094334
YOU'RE A WHITE MALE
>>37098579
Do the program as written.
Which you;re kinda not cause day four is supposed to be Friday, but whatever.
Don't fuck with it too much lad, you're setting yourself up for failure.
>>37098600
Ok, will do.
>>37098180
It's funny how hard you BTFO Isley and his BENCH ONLY WITH LEGAL MAXIMUM WIDTH!!!!! meme
>>37098588
What is this meme? I must have missed something.
>>37098600
>doing days in any other order but comp order
maybe /stg/ is more to your speed, poutwink
>>37098856
https://www.youtube.com/watch?v=ilCmywMin8I
>>37095464
>Having a 400 wilks is really good
might be a dumb question here, but is it possible to control the descent on bench "too much"? I feel like im losing strength because im going too slow and wasting energy when i could let gravity do more work but will trying to speed up the descent make it worse?
>>37098997
Yes. I used to do it too.
>>37098933
>>37099017
That's a cute picture :3
>>37098997
The idea is to go as quick as you can while maintaining control, your setup and tightness will dictate whether you lose it at the bottom or not
Set the back right and jam your arms into them like youre trying to touch your elbows behind your back on the way down and youll create more tension to spring back up
>>37098932
Oh, I see. Thanks.
>>37098997
Just work on speeding up the decent a little bit at a time, if you go too far you can lose tightness, or misgroove
>>37099052
who is this semen demon?
Lads have sharp as fuck pain when squatting from my hip/adductor region, what do?
>>37099071
PEDOS OUT
wat should I do after sheiko 37?
Got my squat reps
Might have just shit myself unironically doing block pulls
I put this on the bar
what is everyone training today
Shit update:
No poo
>>37099142
lmao
>>37099144
gj
>>37099118
sometimes i stack weight on the bar too
i just sit around it and people actually think im going to lift it
>>37099112
30.
>>37099113
>>37099144
gj on both of those things
>>37099118
then what happened
>>37099163
>>37099186
Then I benched it
Paused.
Easily.
>>37099144
>>37099194
not a chance ass was on the bench lad
dont try and pull one over on us
>>37099194
while you were wearing a shirt, right?
my gf has really short arms
>>37099270
Bench WR c'mon
>>37099226
>>37099239
I'll post a webm later tonight
I've just put the shirt on
>>37099270
>>37099285
and a really big butt
>>37099194
BOARDSHORTS ON SUICIDE WATCH
>>37099194
150kg?
Nice
>>37099118
>>37099194
Just 10kg to go before you're caught up!
>Tfw isley out benches you
>>37099329
7.5kg between our bench lressu
7.5kg between our body weight
And I can pause it
:^)
>>37099380
You've got 7ish months to fuck up and lose by default bby
>>37099427
Are you in the chat now? I removed and re added you.
You know we switched chats right?
last night I had a nightmare
I was for some reason trying to deadlift in front of a mirror and my back was ridiculously bent and I just could not get it straight no matter what
anyway, just came home from leg session, both squats and deads went up like air today. high energy!
>Was supposed to do deadlifts today
>slice open thumb by accident this morning
>this isn't going to work with hook grip
Fuck
>>37099496
straps
>>37099496
could be worse
>tfw today's the first day of the highest volume week of this Sheiko training cycle
I feel like I'm gonna die and I'm only halfway through the first workout. It's all downhill from here though.
>>37099481
Yeah man I'm in there. Posted earlier tBh
>>37099496
Bandaid + athletic tape over the thumb, strap up for a session or two.
Try harder.
>>37099085
Maaayyyyyybeeeeee tendonitis?
>>37099568
That's the plan, I'm also bumping my deadlifts to tomorrow, since I've been wanting to do that anyway
If I'm able to do high volume on deadlifts, should I? Everything feels fine doing moderate weigh with sets of 5-8, and I feel I recover quickly. Is it a good idea to try and get a lot of volume if I can?
>>37099682
That may be a sign that you aren't using enough weight
Are there any good youtubers for powerlifting / weightlifting advice that have some kind of scientific background and talk about all kinds of issues / problems people deal with?
>tfw there's something fundamentally wrong and shitty about your squat and you still can't nail down what it is
>mfw mid workout shit
Is there any better shit?
>>37099808
Fundamentals are a crutch for the talentless
>>37099682
desu the most volume you should ever do with deadlifts is 3x5.
If you increase the weight so much so that 3x3 from a deficit is challenging then it'll help you competition deadlift skyrocket.
>>37099801
only science man is Layne Norton iirc, but in terms of advice and resolving problems supertraining06 and De Novo Nutrition LLC are good channels
>>37099834
Second worst, right behind post-shower shit
>>37099839
S-sure, that's what we'll go with
>>37099840
>the most volume you should ever do with deadlifts is 3x5.
Source: your hairy asshole.
>>37099113
>Mfw +100 in squat but only +20 in bench
What's your max?
>3 singles at 85% feels godawful and slow
>2 weeks out
not sure if panic
>>37099957
sheiko?
>>37099840
Alright, well thanks.
These knees, these knees ...
>>37100034
no, tsa
>>37099957
>2 weeks out and overreached
Everything seems in order here
>>37100047
thanks breh, i realized i should be "overreached" but just have a vague definition of what it means, didnt know to what extent i should be weak
>>37100070
there is a big difference between "feels" awful and slow and "is" awful and slow.
>>37100117
i know, it sure as fuck wasnt fast though
>>37099118
Why do you have such big bench gains but less sq/dl gains? Was it just because your bench strength versus potential was lower? Are you adding in the extra heavy isleyramming to sq/dl or just bp?
So, the knee caving for that one set that you can see him doing heavy right here:
https://youtu.be/dvHOdbFAoL8?t=6m55s
What is this knee caving? Is this not dangerous, bad, knee damaging and to avoid?
Why do we avoid it in working sets but allow it in maximal attempts?
Is it only dangerous if we do it often or what?
I don't get it.
I am going to bench 100000000kg one day
BUT ITS TAKING SO LONG
>>37094334
You're a white male
>>37098997
I agree with the other replies. Your raw bench shouldn't look like an equipped bench; you don't get white lights for having a nice descent.
>>37099085
Mobility Jesus says for anterior hip pain,
banded hip extension: https://www.youtube.com/watch?v=OlVMcq2kSyk
side and psoas smash: https://www.youtube.com/watch?v=H4nWPeyDfNM
targeted gut smashing:
https://www.youtube.com/watch?v=C8sSUsJ-bTY
2 minutes each side for each movement.
>>37099801
Chad Wesley Smith's Juggernaut Training Systems channel.
>>37100070>>37100140
No idea
I do no isleygramming with my squat or deadlift. Or comparatively very little.
>>37100227
What were your >eqipt lifts at that biomechatronics comp you did?
>>37098997
going against the flow with anecdotal experience, i slowed my bench descent down quite a bit recently and bench has improved a lot from it
when does the pain stop
test
>>37100268
never
>>37100286
So I should just squat through the pain and if a disc breaks it breaks?
Sure
>>37095823
7/10 would kek
-2 for low sample size
hey guys my cell phones carrier ISP is now blocked from 4chan but the public wifi my work has isn't blocked
Is there anyway they will figure out or care that it's me posting? Like the wifi didn't need a password lol
>>37100308
Yeah
#yolo
I'm joking don't do that
>>37100327
I have no nothing to live for if I can't squat
NOTHING
>>37100268
when you are >tfw gf
>>37094334
YOU"RE A WHITE MALE
>>37100255
245/0 (missed all three at 167.5)/290
The essence of the Isleygram is to sub in an equipped lift into sheiko, work up to something heavy in the raw version - this is where I use it as an excuse to go for a heavy bench single - and then put the gear on, do three singles in sq/BP or the session's volume in the deadly suit (adding 5pc ofc).
I don't have the confidence to go heavy in raw squats atm and in the DL I don't go over my best single so that.
Killing myself if I fuck up my lower back so much I can't squat.
Seriously killing myself
>>37100268
After over two whole decades of research, I've concluded that the pain does not stop. You only get the occasional respite.
>>37100346 helps significantly, though.
>>37100346
that fucking image
wew
>>37100354
And your numbers are 215/150/290 raw right? Its weird you don't get a lot out of a suit for bp or squat since they would benefit your gangly lank leverages.
>>37100354
why not start isleygramming your sq and dl?
or maybe pull a norsie and smash some black poon for test gains
>>37100367
Just high bar it for a while, man.
>>37100408
What the fuck that's even worse
Suicid is the only option
