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You are currently reading a thread in /fit/ - Fitness
>"I got from 2.5 pl8 my first day in the gym to 4pl8 squat in 6 months on maxing every session fAm." edition
>>37260936
>"I got from 2.5 pl8 my first day in the gym to 4pl8 squat in 6 months on maxing every session fAm." edition
you mean this isn't normal?
am i just some sort of god?
>>37260936
Biggest guys in my gym who are probably 95kg lean with huge legs squatting 130kg for reps and struggling im sure these autists in current body threads who weight 20kg lighter who look DYEL squat 370lb for reps.
1st for squats in roughly 6 hours, stll awake and shitposting on 4chan
>when your English class is about interpreting terrible poetry
Just kill me now famalam
>>37260862
At least with the SSB I'd learn or die trying
>>37260952
step it up
>my 8x6 penis is not enough to please a woman can someone give me a recommendation on a bathmate
>>37260952
kek, the most i've ever seen anyone in my gym squat is 3 plates, someone actually did 4 once but he was a large fatty kinda guy. the guys doing 3 plates go full atg but they aren't small to say the least
>>37260965
Don't talk about it, be about it.
>>37260952
Step it up
>>37260970
Ill never understood how your wrists can handle the lowbar position. I literally cant do it without wraps
>>37261057
is that 2xbw yet?
>>37261057
He said those guys have huge legs, though. They're clearly doing something right that you aren't.
>>37261076
R I P G R I P
I
P
G
R
I
P
https://www.youtube.com/watch?v=g2tyOLvArw0
>>37261087
Can you summarize it? I hate rippletits voice
>>37261086
Yeah, using roids.
>>37261096
Here's the TL;DR version if don't have the attention span necessary to learn how to avoid pain when squatting.
https://www.youtube.com/watch?v=GT3C96ojEuA
The other video covers other important details though.
>>37261057
step it up
>>37261096
Imitate this, making sure to keep straight wrists, and you've got rip grip.
we aren't done with daily maxes vs SS
who should I trust? Rippetoe or jamie lewis
>>37261267
>who should I trust?
Neither.
>>37261267
SS is daily maxing
>>37261267
Do what you think you'd enjoy the most. It doesn't really matter. The only thing that does is going to the gym, imho.
>tfw just meditated, stretched, and made some decaf coffee
Who comfy tonight?
>>37261312
I'm not gonna be comfy until I finish word vomiting all over this page, which will take me another hour, at least, because nothing makes sense.
>ripp grip memers
>>37261328
I feel you, English/Humanities essays are shit. I channel all my energy into those shits to get them done in an hour or two just throwing words everywhere.
>because nothing makes sense
english classes in a nutshell
>>37261362
>this same poster will be complaining about wrist/elbow/shoulder/biceps pain in a couple of weeks
>>37261370
This poetry is literally some of the worst poetry I've ever read. I showed some to my grandmother, who used to teach English in high school and she damn near had a heart attack. This essay is supposed to be 1-2 pages double spaced and I'm struggling to put words on the page because the poems are literally gibberish.
>>37261396
>Weeks
>Implying it takes anything remotely close to that long
>>37261396
just threw on the #2 guard and shaved my head lads
hair was really long but also out of control
i think this will be for the best
>>37261412
>doing english
Are you still at highschool?
>nth for all squats are beautiful
nn lads
>>37261465
>scroll down for video
>>37261472
If I was in high school then I wouldn't have any issues. I just finished up my freshman year of college and I'm taking summer courses. I need to take 3 English classes and I'm trying to knock two of them out this summer.
>>37261508
Ugh sounds terrible
I dropped that shit as fast as I could
>>37260970
>not parallel
that's no lift asshole
>>37261547
They're 6 week sessions, so they definitely could be a hell of a lot worse. I can't really drop this course because if I do I will get kicked out of my college, so I'm kinda fucked there. I just have to buckle down and deal with it. 5 more weeks left.
>>37261508
>3 required English courses
I'm so sorry fampai
>>37260936
>Have a fat friend that started out at 3 pl8 and hit 4 pl8 in a month
>He diddylifts 585 now
>>37261561
Sup rookie how's your first day in plg?
>>37261565
It's technically 2, the third one can be music or art instead. Not sure how good those would be either.
Fuck I'm so hype for my deload lel. I never thought I'd ever say that but I really need to shed the fatigue I accumulated from those paused deadlifts.
Weightlifting
>>37261588
2x bw yet?
>>37261633
A while ago dummy
>>37261637
took you long enough chadshorts
>>37261648
Too busy fuckin bitches u know how dat go
anyone here /highbar/ ?
>>37261595
I haven't really been keeping up, why you deloading? Has the cut been hindering your performance that much?
I'm bulking my way to 200 on GOMAD + Large Pizza Pie a day until I hate how I look so much than I'm forced to cut. Really liking TM atm since adding 5lbs to my squat every squat day had begun to be unbearable on SS.
>>37261671
Because one work set per exercise per week is too much for him to handle without a deload.
>>37261658
Gross
>>37261671
You're supposed to deload after your 1+ week on 5/3/1, and I feel like I need it, considering I couldn't break my deadlift 5 rm off the floor for one rep.
>>37261675
Coming of SS, for deadlifts, it's definitely harder for me to recover. I'm 90% sure it's because my paused deadlifts were at too high of a percentage.
>cutting
>>37261687
>cheating
>>37261687
You'd have to cut if you didn't sit 3 weight classes below where you should be.
I also shaved my face smooth for the first time in a while
I'm hoping the ladies will love it
>>37261687
You've seen my body m8, you know that I need to.
My thumbs hurt from yesterday and I don't feel like bullying
Might just smoke a bowl and play some ds3
>>37261687
Fatass
>>37261803
Jelly desu. This paper is killing me. Almost done though, I think. Have fun boardie
>>37261687
>roiding
>eqipped lifting
>lowbaring
>sumoing
>m-my thumbs hurt you guys I'm g-gonna go get high now
fucking pathetic
holy shit
>>37261813
Weird way to spell THICC tBh
>>37261818
Did I ever ask you why you tell me I lift equipped?
>>37261815
Good luck la
>>37261840
Why is your wilks score lower than a teenaged azn girl?
>>37261840
Thanks. I'm done for now, gonna edit it tomorrow morning and turn it in. This is literally the worst paper I've ever written in my life. Thank God it's only worth 5 points.
>>37261267
https://youtu.be/nNxJiBMWjM8
https://www.instagram.com/xjohanna/
Do you think that this bitch is natty?
>>37261971
Yes
>>37260988
HNGGGGGGGGGG.
>>37260952
>huge legs squatting 130kg for reps and struggling
That's because it's a skill to make 130kg heavy enough to work your legs, just like it's a skill to move 220kg like it's nothing.
>>37262005
Isley u neber lern
>>37260936
I got 2pl8 squat about 3 months after starting with the bar. Today I hit 455x8 pretty cleanly. Feel free to ask questions/mire
>>37260970
> low bar
Your ugly ass good morning is no proper squat
>>37261971
why is the pic of her squatting 4pl8 captioned 100kg?
>>37262093
Are you at least 6'?
>>37262128
10 KG PLATES YOU GOOF
>>37262005
WHY?
>>37262037
Not really
If you squat a lot you'll get good at squatting and get big legs
If you have a leg day which consists of leg press, hamstring curls, and whatever other leg machines are out there, then you'll get big legs but you'll suck at squatting
>>37262093
I'm 6'0. Can't even say my squat is attributable to my ROM
>>37261588
Nice bar path faggot
>>37262093
What's your training age now?
I got 3pl8 for reps in 3 months starting with the empty bar
Did SL and ate a lot
Now I'm at 395 for 5 reps, should be a lot heavier weight but I had a few training hiccups along the way
Happy for Joff his gf looks qt as fuck :')
I'm going to be going for a 1RM 3pl8 squat in a couple of days, since I got my 5rm up to 120kg, and strengthstandards says that = a 140kg 1rm. I'm hype af. What should I do between now and then to make sure I don't fuck up?
>>37262251
Post pics
>tfw your squat progresses slow
>all these people posting stories
>stupid interrupted lifting career
>>37262257
Get plenty of sleep, stay hydrated, and eat a lot
Why are you attempting a 1rm btw?
>>37262248
>tfw got sick for nearly a year after first 6 months of lifting
ALL THAT WASTED TIME REEEEEEEE
>>37262265
To know if I can do it or not. Once I can squat at least 3 plates I think that's a good baseline of leg strength for me to move on to getting coached in oly lifting, which is what I'd really like to be doing. The only weightlifting club near me is pretty intimidating though because the guys put up huge numbers and I don't want to be too much of a rookie
idk
bar sleeves in the new gym spin like crazy, making my bench press feel more like forearm exercise wtf. Anyone knows how to deal with this?
>>37262281
O okay
I'd continue with SS/SL/whateveryouredoing until the progress has stopped but if you've been grinding to get where you're at then it's probably a safe bet to move on to new programming
Also no one at the oly gym will care about your lifts they'll just be happy to have someone joining
Weightlifting is a very niche (and dying) sport
I'm really good at grinding out a DL 1rm
Should I use a grinder as an input into a program or a weight that is tough but moves alright
>>37262248
I'd say about 3 and a half years. I too had some hiccups along the way but in the end I think the strength comes back relatively quickly after an injury. I was out 8 weeks after a skull/tailbone fracture but in about 2 months after returning it was all good. I think the time from 4pl8 to 5pl8 is the hardest desu
>>37262269
I wasted a lot of time getting from 330 for 5x6 to 365 for 3x5, time that would've been much better spent with a new program
And then I got sick as fuck right before last fall semester's finals and then was traveling for the holidays so I missed an entire month in the gym
The strength loss was horrendous
>>37262319
I'll be 2 years in come December
My major hiccup is here>>37262324 and lately my training has been irregular since my sleep schedule is all fucked up
But I've got 8 am summer class everyday starting Tuesday so that should give some routine to my life
I know that feel lads
I keep getting sick and have sleep apnoea while working full time so struggle to recover well. Making progress but will stagnate some lifts for a frustrating amount of time.
I can even make my knees ache the next day from applying leg drive in the bench press - something isn't right with these fuckers .
>>37262346
Yeah I've decided to focus almost exclusively on my squat so I dropped deadlifting completely and have been bodybuilding my upper body
It's good to switch things up when you stagnate so you can regain some confidence
>>37262335
Yeah new programming is the best to break through plateaus. And gaining about 5 lbs Lel. I did a "go to rpe 9 every workout" program for about 3 months and made it a 535 squat (up from 500) but then recently got in on ph3 worth its massive volume and I'm up to aforementioned squat in about a months time lol
>>37262324
I managed to go with some consistency, but I think since my immune-system was in fucking high gear all the time my gains were compromised.
>>37262005
TELL ME WHY YOU THINK THAT YOU UGLY CUNT
>>37262372
I'm doing Texas Method now and trying to eat "clean," I could stand to lose some weight
Thinking about switching to Cube once it peters out
>>37262386
That'll definitely do it
Hope you're in good health now
>>37262439
Thankfully it seems so, have actually been making gains again lately.
>>37262469
That's always good to hear
What's your programming looking like?
>>37262493
Well, my work capacity is shot so I haven't been able to run the Dietmar stuff I used to, I've been looking for something relatively easy and landed on TM, but kinda shopping around for something a little more high volume, or at the very least frequency.
>>37262523
I want the fucking Dietmars but no one will give it out
>>37262599
The stuff on the website is at least the basic idea.
>>37262599
What makes you think it's good?
>>37262714
It's secret Norwegian shit it's gotta be good
>>37262023
>>37262202
>>37262434
Because she's not lean or vascular or particularly strong.
>>37262744
None of us normies have the actual stuff from Dietmar himself.
As I said, just look at the stuff on the website, those principles are what all our coaches base their stuff on.
I have some dietmars programming but I won't give it up without a price
>>37262869
Facecuck has it yet won't post it
>>37263053
What's your asking price?
>>37263102
I need a video of Isley being slapped hard in slow motion
Then I'll give it
>>37263120
And how is anyone going to get that?
Fuck off seen, we know you don't have it
>>37263216
I do have it. Don't you want it?
>>37263216
Are you willing to take that risk George?
I'm not playing your game
>>37263289
Ok don't have it. No skin off my nose and I get to keep making gains on his program lmao
Lads, going to max out on binch today, wish me luck
>>37260988
Wa-was he enjoying it?
>>37263053
Trip on, M.
>>37260952
>kg
>kg
>kg
>lb
Whut, stop using inferior shit man. Now translate 370lbs to kg before I choke you with my quads.
>>37260988
where is this from?
>>37260988
This is porn, isn't it?
>>37260936
Really need the procure of bodorio in a dress
The archive is dead
>>37261267
No, it only worked for Alex because of his genetics. Most people are better off with more frequency.
>>37262258
>>37263835
Real qt, no tits tho
>>37263866
All women are beautiful, asshole.
NEED PICTURE OF BODORIO IN DRESS
PLEASE
>>37263530
Mixed Wrestling Zone
>>37263835
wow, finally a normal haircut
>>37263835
>Bryce Lewis will never like your pic
;_;
Martin did good tho, he actually looks somewhat happy.
>>37263946
ive been lifting for 4 years. i just tried squatting and deadlifting today. did 2 plates on each for 5. the squats were shitty but i could still do it
how long until 4pl8?
>>37264363
>ive been lifting for 4 years
> i just tried squatting and deadlifting today. did 2 plates on each for 5.
how the fuck are you so weak after 4 fucking years? have you been doing calisthenics only?
>>37264573
because i never really do legs
if i do its just a few sets on the leg press maybe once or twice a month
>>37263866
>no tits tho
that's good m8
>>37261312
iktf's except real coffee. dat post-meditation mild buzz tho.
>>37263216
Isley, if you were a qt girl would you ____ vaati?
>>37264861
I'd go for coffee with him, and when I saw he was a manlet awkwardly make conversation until i can think of an excuse to leave
>>37261658
For now, yes, it's easier for me to do way more volume this way.
>>37264573
>>37264582
fr tho about how long do you think it will take to get to a 4 plate deadlift and 3 plate squat for 5 if im starting at 2 for both
>>37263866
>no tits tho
GOAT
islet you dirty lying weasel, honour your bet now
>>37264924
how long is a string
>>37264924
it really depends on too many factors to be decided. Might take anywhere from 1 year to 3-4 years.
>>37263835
Whoa Martin the virgin brenner no longer a virgin
She Seems like a nice enough girl to lose your virginity too
>>37264326
You doin that Kroc thing too huh
>prom night
>everyone rejected you
>you go anyway because it's the last time you'll ever see your school friends again
>you're late
>the atmosphere is tense as you stand outside
>you're about to enter the fire escape double door by yourself
>you can hear the party inside
>the limousines outside lit by the night sky
>you wipe the tear from your cheek
>your hand reaches for the handle on the door
>a gentle push forces the fire exit apart
>the dim light from the crack of the door begins to glow
>the light becomes more intense and you're temporarily blinded
>by the time your vision is regained the door is wide open
>you see everyone with their dates
>they stop dancing
>the music dims
>the crowd parts
>a path is created revealing the back of most gorgeous lady you've ever seen
>your heart skips a beat
>sweat drips off your brow
>she turns around and beckons you towards her
>as you approach her the DJ plays this song:
https://m.youtube.com/watch?v=AR8D2yqgQ1U
>all eyes are on you
>its your big day
>you meet with the lady
>she's angelic
>her soft hands grasp onto yours
>you dance away the night in her 23" arms
>her 40" quads lead the dance
>pic related
Pick myself in my Mitsubishi, what's up its nice to meet me
Tried reverse hypers today and after a few reps I would get this painful nerve feeling down the back of my hamstrings and calves. All down my legs basically after 3 reps.
It went away as soon as I stopped doing reverse hypers but came back when I tried again after 2-3 reps.
Pinched nerve???
>>37265156
; - ;
>>37265177
Go lighter, higher reps. They're great.
>>37265262
I did these with no weight
Why might I have had these electric shock feels down my legs?
>>37265267
Sounds like a nerve pinch to me.
>>37265347
I thought so. What should I do?
>>37265350
Try them again next week.
Lads i've been kinda deadlifting wrong (very rounded back) reduced the weight by almost 30-40% but still the problem shows itself after few reps.
Is it a good idea to do very low weight high rep work to work on form? Or should I do heavyish singles (only 80% or 70%) ?
I just wanna improve my form and get back on the saddle.
>>37265376
are you wacking you knees or find yourself having to lift around them?
>>37265376
Just work up to a challenging (but not maximal) like 5 rep set and get you shit together.
Rounding is a problem of not actively tightening and setting up correctly.
At least as long as you don't lift something way too heavy.
But in their case you should feel that you cannot physically hold together your tightness and not lift the weight and realize after that you were being a scared cat.
>>37261498
It's a video of several different niggers talking about how the girl comes from a long line of sluts (mom, grandma, etc.)
>>37265441
I used to not tighten my lats and I was pretty much lifting the bar without lowering my hips imagine a shitty andy bolton deadlift.
>>37265445
cheers think i'll do that and see how it goes.
>>37265156
>her soft hands
>not gently callused
Lads, is Smolov Jr any good for bench?
1RM is currently slightly over 2pl8 and has been stagnant for a few months
FUCK OFF GREGG
>>37265545
Don't do it yet, you're too weak for that kind of progression, and you'll probably hurt yourself. What programs have you tried?
>>37265555
>>37265558
Stronglifts and TM for the last 8 months or so.
More generally my deadlift is very close to plateauing, but squat is going up every week without fail.
>>37265585
Give Nuckols' bench programs a try, I've only heard good things about them. When it comes to deadlifts, I'm not quite sure what to recommend to you. Have you cycled your rep ranges for deadlifts yet?
official PLG video stream + chat
https://www.watch2gether.com/rooms/ipf-er4gn94pd2pmbjxy
i talked to a sort of jacked 65 year old at the gym today, and he said the body can benefit hormonally from going through short bursts(1-2wk) of very limited food, something like PSMF every once in a while.
Is this just oldmanscience?
>>37265603
Yeah, failed on 5's last week, will move down to triples next week. Figure stick with it/change up deadlift accessories while my squats are still going up?
So ... Time to start with an actual squat program, I lost the rythm.
Was running TM up to a 170kg 1 RM, stalled, had issues with knees, played around and tested about the knee shit bla bla.
Now I'm done and should get back on a program.
Squat part of C6W? Maybe some meme burn?
>>37265156
>you will never dance with dress bodorio
Why even live at this point?
So guys you may have remember me from the anon who said that the only way my girlfriend would give me a bj is if I gave her a rimjob, and you told me to tell her that
bartering isnt cool so i said she should probably suck my dick and not ask for anything in return
so I tried this during sex and she said close my eyes and for some stupid reason I did and the next thing I know she is grabbing my balls wih her ass pointed straight to my face
i cant really do anything cause im in pain at this point and she turns and plants her ass on my fucking face and says "better start licking or I will squeeze [your balls])
so I had to give her a fucking rimjob so by the time she let go of my balls i threw her off and stormed out and sent her a text later saying "its over"
did i overreact or what
Wow, the ipf watch2gether chat is really booming right now! Not to mention the quality, informative videos streaming!
I really feel sorry for anybody missing out on this great experience.
>>37265677
Yep, change one thing at a time though.
>>37260971
I saw one manlet squat 4 plates one time in my entire life.
Next heaviest has been 3.5 plates, which was done by some very tall and very large dude who looked like he probably squatted 275 the first day he walked in the gym.
Aside from that, I barely ever see people squatting over 2.5 plate
>>37262313
whatever you can pull for a clean single with minimal form break down. If your grinder looks like a catbacked piece of shit, i would not use that as input
Boardie, you here?
>>37265816
What up blud?
>>37265906
Bench form check for a fellow lanklet?
>>37265921
Sure kid, just post dat shit here
>>37265967
Converting currently, will post soon
>>37265980
Fo shizzle
In the next few months I want a 3pl8 squat(not far away, will be quite easy), 4pl8 deadlift(a little harder but manageable) and a 2pl8 bench(feels miles away).
What is a good intermediate program for bench while bulking? I definitely can't progress on SS or TM progression.
Right now I'm doing Candito's which is nice for my squat, but I'm having doubts about it's bench portion(thought lack of progress might not be due to programming).
I bench a real tough 90kg x1 and I'm always trying to better my technique. But I've been stuck at this weight for the whole year.
>>37265267
>>37265350
Keep doing them, if you have lower back/hip problems they can do a lot to help.
>>37265994
28, not memeing.
>>37265980
thats fake boardie
just so you know
Is sheiko good for someone who's on test 600 Mg a week? Or do I need more volume?
>>37265156
Thanks for the song, gave me a good playlist to listen to
Gonna move on to an intermediate PL program soon. Which is considered the best, texas method or madcow 5x5?
>>37266021
what
>bench 105 for 5 reps for the first 2 sets
>i'm gonna do it
>gonna finally hit 3x5
>gonna be finally out of this rut
>fail the 5th rep of the 3rd set
>>37265994
You probably can progress on TM. What's your weight/height?
>>37266034
nah dude, that shit should be fine as fuck, im currently on like that much and shit so yeee
>>37266056
The 28 (twenty eight) free programs by Greg Nuckols
>>37266056
>he doesn't know
>>37266073
Okay I downloaded it, do you recommend the 3x intermediate medium program?
>>37266065
im 195cm and 87kg, I don't think I can progress weekly because I've been stuck at 90kg for 5 months.
>>37266051
Madcow is not a PL program.
TM is fine if customised to focus on PL, but the most common versions of it out there are not for PL.
Give a look at http://fitsticky.com/intermediate-programs
>>37266034
There are large volume versions of Sheiko's programs.
>>37265642
this site just gave me malware wtf
>>37266163
It's sad people probably actually take your advice
>>37266202
oh wtf sorry brah
>>37266163
this site just gave me malware wtf
Any good source on how to improve thoracic spine mobility for bench?
>>37266248
This gave me malware?
>>37266163
Madcow will get your lifts up significantly if done properly and with a decent surplus
>>37266248
And work on arching over a foam roller or similar stuff.
>forgot to tell them my squat 2nd lel so my third was my planned second
>learned that training bench/comp bench and only got opener in
>diddys went fine but let club member handle my attempts
fun as fuck tho
185/187.5/195
145/x/x
235/245/255
89.5kg
>>37266291
this webm gave me malware?
>>37266307
training bench != ccomp bench*
>>37266307
I guess you went on a meet and it went okayish with some new realizations for you?
You typed extremely weird and fucked up, lel.
Anyways, good job!
>>37266276
Of course it will, it's a good strength program.
It's just not focused for PL. Anon seemed fairly sure that he wanted to focus on PL, so there are more specific options around.
>>37266387
If it raises squats benches and deads its specific enough
>>37266387
i think this is the problem with a lot of people doing powerlifting
they are hell bent on calling themselves powerlifters from day 1
how about gaining abit of strength first
you dont need powerlifting specfic training when you are weak and not even a powerlifter
>>37265816
Sup senpai
Post that shit
>>37266385
yeah exactly, pretty exhausted so typing like a retard. had plans on 205/160/260 initially but squat didnt happen due to me being new, bench by overestimating what i could bench in comp and went conservative for dead instead
thanks tho breh
adjusting how i bench in training now, and letting 260kg be deads training max as 255kg flew up
>>37266402
>>37266416
>settling with enough
>not going for best
Might as well ask in this thread, don't know what other thread might fit (not gonna ask in the traps routine-threads).
I'm currently doing P/P/L 5 times/week with just 1 leg day (because I fucking hate it). Recently I've taken interest in Snatches and such, and I wanna start doing them.
My question is basically, when and how much?
I quite like the P/P/L routine, and I'd like to keep it if possible.
Would it be viable to do;
Push / Snatches / Pull / Snatches / Legs / X / X
?
Or wouldn't I get enough rest between all the heavy lifting? Other suggestions?
And also, how should I do snatches? 3x5? 3x10? 1x5? AMRAP?
halp
So lnuckols shared an article comparing lifting frequency but both groups lifted only 3 days per week. One group just did the same workout 3 times the other did ppl basically.
I thought frequency was how many days you lift in the week?
I can't be the only one thinking the specificity fixation is getting out of hand...
>>37255931
>>37266458
Frequency per muscle group/movement rather, and what he posted was two groups doing 3x and 1x frequency.
>>37266488
So are days training volume or frequency or do you say 6 day program ?
>>37266421
I see, I see.
What do you mean by you bench differently now?
Longer pauses to match competition pauses or what exactly?
>>37266443
You're not gonna progress very far with WL if you hate squatting and doing leg day.
For a PPL type of split, snatches generally fit into leg or lower day.
If you wanna have a specific day for snatches in between Push and Pull, you can. You're not gonna be handling heavy weights at first, so recovery shouldn't be an issue at all, and frequency for technique is important.
Snatching is better done with low reps. 12-15x1 or 5-6x2 is what most people prefer initially - not all sets have to be 100% though. You can count anything above 70% or so as a set, and you can lower the weights after you feel you've hit your max for the day.
But you should also include more sets with light weights for training technique. If you have the patience, energy, and will, there's nothing stopping you from doing 10 sets of whatever reps of snatches with the bar, or doing drills like drop snatches.
Make sure you watch this https://www.youtube.com/playlist?list=PLGYKQZg-b1FYhl4P8OnCd_C2v2tjOC55X
>>37266561
>longer pauses to match competition pauses
exactly this, difference isn't big at all if i watch vids but man it really felt like i was pausing an eternity
also i have a tendency to have a soft lock after unrack, so spent a lot of energy waiting for command before realizing and straightening properly. so no more soft locks
>>37266513
When saying a program is 6x/week, it's usually six lifting days per week with x,y,z frequency for the three lifts. E.g. vanilla 5/3/1 is 4x/week with 1x/week frequency for each lift.
I was a little unspecific in the post when saying "6x/week", but the 6day program is squat+bench+deadlift six days a week. (For the record it's likely not 6x/week frequency for all lifts in all the weeks.)
Chink moot brought back the emojis?
https://www.instagram.com/p/BFtsqToBKXy/?taken-by=filiplindstr
whaaaaaat the pic of the guy with the surfboard is actually his brother? I just thought that it was some random guy. Phil should keep cutting after his comp
>>37266580
I don't particularly /hate/ squatting/legday, I just find regular highbar squats extremely boring. I figure if I try something new (ie snatches), I might start to love it again and not neglect my legs so much.
I was thinking of doing mobility work on snatch days as well (I already do general stretching once/day, but I was thinking more mobility).
Any assistance exercises you recommend I could be doing as well? Like over-head squats and stuff like that.
Thanks for the help btw, much appreciated.
>>37266746
>not gonna ask in the traps routine-threads
You're talking to the trap
>>37266488
>specificity fixation
I totally agree. The intermediate lifter does not need to be terribly specific
>>37266779
Fuck me, really? Didn't even look at the trip...
Oh well, since no one else replied.
Thanks for the advice trappy-chan, but I still don't like you.
>>37266806
yeah brah just sit back and smoke weed dude dont worry about that shit man just go in and lift stop overthinking everything brah 420
>>37266819
He memes a lot, but for novice-early intermediate programming, he's good.
>>37266806
fug, converted webm and now it is too big
i can feel the fire burning inside of my tight asshole. I am going to PR today
>>37266746
Ankle mobility is gonna be extremely important. So get heeled shoes, and this vid https://www.youtube.com/watch?v=XISJxsccN1E shows plenty of stretches and stuff you can do (the barbell one is pretty good).
Shoulder mobility is also important, but usually not a big issue for most people. Shoulder dislocations are good. For stretching, just move the bar as far back as possible without actually dislocating your humerus down, and just hold it.
Also general shoulder/traps stretches can help if you have issues with mobility, there are plenty of vids on https://www.youtube.com/user/JDCav24/search?query=stretch
But usually, shoulder mobility isn't as big of a deal as ankle mobility, as most people have fine shoulder mobility.
Overhead squats are fine for you to get used to the mechanics of it initially. If you can't do a full snatch yet, you can power and then do overhead squats.
If you're gonna do them off the rack, you can do a BTN press or a back drop snatch https://www.youtube.com/watch?v=EQrcCmgraa8 (different from Klokov's drop snatch), and then just rep the OHS.
OHP strength if pretty important for the Snatch. Make sure you're moving your torso forwards when you OHP, so that you involve more of your traps in the movement.
But the initial issues you're gonna have is not strength, but lack of technique and balance for holding the snatch overhead (which can be improved by OHSing).
But for learning the proper mechanics and technique, and learning how to catch the bar low, nothing beats the drills Klokov shows in those vids, imo.
>>37266822
https://webm.lol/v/1z7398c0dc
First time ever maxing on bench, missed 140, got a real shitty 137.5, then did some paused reps with 110. How do I learn to controll the descent phase?
>inb4 genetic dead end twink
>inb4 heels off the floor
>>37266746
Also, front squatting is gonna be pretty important, so include them in your routine if you don't already.
>>37266882
I jusst got malware a whole bunch, wada fuck?
>>37266882
nice virus link
>>37266896
Fuck off sean
>>37266882
MALWARE DO NOT CLICK
>>37266882
>WEBM.LOL
MALWARE
A
L
W
A
R
E
>>37266585
Yea, thought so, competition pauses really are kind of long, even when you do perfect full stops.
2s pauses on bench gave me a lot of chest gains too.
>>37266387
Cena squats a lot like Fil
>>37266422
>all I do is comp squat, bench, and dead
>and I wonder why I'm still so shit at them
>>37266722
>this Belgian Blue of a man still claims natty.
is it better to always do bench reps paused like in comp or should I do TNG for work sets and then do a paused 1RM when I test?
>>37266929
>>37267038
Boris 4:18-16 - Good pause on the first rep of your sets, controlled tng the rest.
>>37267038
Some people have specific days for each
Some people do the first rep always paused, and the rest touch and go (Sheiko recommends this)
Hoooly shit lads, just cranked out a few sets of really strict pushups and my shoulder/back feel awesome. It's always simple shit, isn't it?
