/plg/- Powerlifting general.
>WSM edition
Post PR's, routines, form checks, meet results, schmexy lifts, etc. No Dubs or gets allowed. Supermong and Sean pls go.
Remember OHP is not IPF approved, and long femurs are the underactive thyroid of lifting
>Vital Statistics Unit - /plg/ Census 2014
https://docs.google.com/spreadsheets/d/1eleKMNJv_CbQkw0MyzZvJo7gxOlhPjzEyKSJdc3Iigo/edit?usp=sharing
>ALL TIME RAW WORLD RECORDS (natty or not)
Men: http://www.powerliftingwatch.com/records/raw/world
Women: http://www.powerliftingwatch.com/records/raw/women-world
>The official pastebin
http://pastebin.com/99cMvaQh (embed)
>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1 (embed)
>dropbox mirror
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing
>What is depthprivilege?
https://youtu.be/XpgmQmdMfe0
>How to deadlift by Mark Rippetoe
https://youtu.be/tfYez7-h55c
>How to setup for the deadlift by JL Holdsworth
https://youtu.be/hlBMGsRly1c
>How to sumo deadlift by Ben Rice
https://youtu.be/_5tQpNoSiKU
>How to lowbar squat by Alastair MacNicol
https://youtu.be/RMFHgVN_pcg
>How to set WRs by C. Lutz
https://youtu.be/e-ORhEE9VVg
>How to build a big bench by C. Lutz
https://youtu.be/XrVZqPkgdXo
>How to bench press by PTW
https://youtu.be/_V189hK85BI
>How to OHP with Dan Green
https://youtu.be/f3EuCSe7pUA
>Trips PRs Pastebin
pastebin.com/2VTGQFN3 (embed)
>/plg/ atlas
https://www.zeemaps.com/map?group=1252009&location=United%20States&add=
First for best lift.
>>36694377
This is a good edition
>>36694392
Sorry anon I think you attached the wrong image there, I don't see any squats
>>36694411
Jokes on you, thanks for the (You)!
When you deadlift, do you want to push your ass up as far as you can before you lift?
>>36694454
Depends on your build and strengths. Some guys pull with their hips super high, others squat the weight up and most are somewhere in the middle.
>>36694454
Depends
Hate to be vague
>>36694454
You should twerk and use the motion of your jiggling ass cheeks to get the bar moving.
>have to pretend I'm getting visitors to be able to force myself to clean my house
>no one ever visits me except for the thought of suicide once in a while
What are we training today my only lads?
>>36694585
I got gym buds.
We struggle over who lifts more.
Once a week, we get together to play board games and eat cheese.
It's so much better to lift with bros.
Try it.
>>36694495
Did this guy go to college in Ohio? I swear I've seen him before at my old gym
>when you've been drinking and squatting and laying down in bed you remember the qt girl that was your bff that moved away when you were both 13 and you eventually last contact
>>36694613
Lmao, really? Not sure where he went to college but Westside is where he trains and that's in Ohio
>>36694622
Know that feel.
Had a QT best friend when I was just a lad.
She lived on my street and we hung out all the time.
I remember sitting in basement watching Shark Week until 1 AM.
But then we hit puberty.
She became super pretty.
I became a nerd.
We never spoke again
That's life.
Now I'm making up for it.
If only I hit the gym then
>>36694640
fuck man
like I doing even find her on the, I just have an old (9 years) phone number.
We used to have a game where whomever made the other blush first was the winner, I always lost and I never even realized she liked me until I was like 16 and I hadn't talked to her for a year
Fuck
>>36694673
She gone.
My girl has a kid already.
That's OK.
We young once. We make mistakes.
Never try to be that person again.
Find someone new.
Make them feel like you would have made her feel
>>36694622
>>36694622
at least you got dubs
Is bar placement on a low bar squat a case of the lower you're able to keep it the better?
>>36694896
Not always.
The lower you can get it, the shorter the lever but also the more bent over you're going to have to get. There's a tipping point where that becomes less efficient than having a longer lever and being more upright.
>>36694912
>>36694896
Fwiw I find that I haven't been able to place it so too low. Basically for me the lower I put it, the better my squat is going to be
>>36694924
Your muscles are too huge for you to put the bar too low.
>>36694912
Whenever I squat low bar the weight feels almost twice as heavy after unracking it (as opposed to high bar) and after squatting my lower back feels toasted. I think I place the bar too low
Thanks!
If my deadlift lockouts are easy as fuck but I struggle off the ground, would it be smart for me tro try a narrow sumo stance like ed coan?
>>36694931
[labored breathing]
>>36694958
Narrow stance is very hard off the ground, counterintuitively enough. A straight back deadlift is usually the sign of a straight back.
>>36694958
no. that makes off the floor harder (for me)
>>36694969
>A straight back deadlift is usually the sign of a straight back
10/10 insight
>>36694984
post yfw you realize alex only posts pictures of girls he has banged
>>36694969
>>36694971
I've heard it's easy off the ground hard on the lockout?
>>36695024
heard wrong lad.
>>36695017
>>36695024
Did you read that article about semi sumo? Because I read that too. If I get a few minutes without the gf nagging me to go to sleep
>>36695017
>mfw
>>36695051
>>36695037
nah I just watched Josh Hancott talk about sumo mistakes
https://youtu.be/-819cFzPQeI?t=110
1m50s
I'll just try it today and see how it feels
I'll let you know lads
>>36695070
Yeah dude. I'd be surprised if it was easier off the ground.
Daily reminder you can't spell family without senpai
>>36695070
his deadlift is also his worst lift by far.
>>36695082
>can't spell family without senpai
>California education
>>36695128
100% this
>>36695131
Whatever nerd
>>36695148
I bought a Coolio scope btw.
>>36695170
why does it flip everything 90 degrees
>>36695170
Neato. I'd like to see it with the crosshair a little more clearly
Have you seen this? And do you want to see a pic of my scope? It's p neat
>>36695210
Because he didn't crop it
>>36695128
Isn't he a world recordholder for the deadlift?
>>36695232
no. jp cauchi is the junior world record 74kg holder. he doesn't have the open record either. that's the squat.
>>36695227
Yea I've seen that rifle.
It's hard as fuck to get a clear pic through this scope because of a rubber flap but I just figured out i can bend it back so I can prob get a clear pic tomorrow.
From my research I'm fairly sure it's a scope for some Yugoslavian anti tank gun but I want to find a way to mount it to something just for memes.
Reposting
I should provide a little bit of an idea as to how I warmed up for this
>>36693889
I'll preface this with there are no warm-ups in the jungle.
I walked in, put my shoes and socks on, loaded 3pl8 and consciously stayed up right, and pulled 3pl8 as explosively as I could while staying in the groove. I would set the bar down quickly, release, set back up, and repeat.
4pl8 was very much the same way, I pulled 3 reps with a full set up. Again, grip and rip.
loaded the bar and moved on to 5pl8, belted up, still mix grip grip and rip, 3 fast reps, standing up and re-bracing between each rep.
Moved to 545 (my standard opener), pulled two very quickly, again, grip and rip full reset. Grip is starting to become an issue because I can't use chalk at my uni gym (wet chalk en route to my house already) so it's just the bar and me.
I finally allow myself to take a breather. The only time I wasn't setting up or lifting the weight, I was loading the bar. I wanted straps because I didn't want bar slippage to be at all an issue (again, not an issue when I'm chalked up).
>aaron why did you only pull 3? I thought it was a 1-4
I stopped at rpe8.5ish because I wanted plenty in the tank for my new 1rm next week. I'm confident I'll be able to PR assuming my head is in the right place
>>36695268
That's cool as fuck. Love those chevrons Tbh
>>36695227
>americans
why do you even have this
>>36695296
I compete in many manners of shooting. Pistol, rifle, shotgun. Haven't competed the latter two in a long time but I did a pistol match
Also because it's cool as fuck hitting steel at 1000m
>>36695279
There's so little info available on this ugly little thing though.
All I've figured out is that it's for some sort of anti tank weapon.
Going to ask /k/ tomorrow for more info.
Wew lads, the cut is going well desu, down 8kg in 3 weeks
>tfw the path to twink-mode is in full swing
>>36695346
What are you down to, 190?
>>36695346
Iktfb
Down to 110 from 115 two or so weeks ago. Gf pointed out how thin I look, I literally thought of you and spotobro at the same time, well, sequentially at least.
The cut begins. I think I'll only need to bulk during the volume phase of my program
>>36695364
Kek
>>36695333
>>36695317
Nvm found it.
Some obscure Yugoslavian/serbian rocket launcher.
having a bad time with deadlifts lads something is off with my mid to lower back i can't seem to pull more than 3pl8 and it doesn't hurt anymore tho any help also pulling sumo doesn't feel weird only with conventional
>>36695346
arent you losing strength cutting this hard?
>>36695357
Sorry senpai ;_;
>>36695364
188.73kg as of this morning, felt a little dehydrated too tbqh fampai
>>36695379
Hopefully I'll still have
>m-muh d-deadlift!
After the cut, otherwise i'll have to kms
>>36695398
Considering his size, I think 8kg is probably still within the 'random water weight fluctuations' level of weight loss.
>>36695406
Tbf the deadlift seems to get easier with less gut to have to work around. Seriously it makes a big difference. My pulls are noticeably stronger if I literally just dry myself out leading up to it.
>>36695398
Not as of yet, my bench is feeling stronger, only thing that feels shit is my squat right now, but I think it's due to a big technique change (widening my stance a shit ton)
Besides that everything feels good, I think I've mostly just lost water, plus I'm fat af, so I have more room to lose before it affects my strength
>>36695422
>squat
>ever not feeling like shit
good joke friendo.
>>36695431
What is this feel? Can you describe it?
>>36695422
>>36695409
Huh, didn't realize it differed that much. Only ever been twink weight hto
>>36695418
Yeah I was guessing my deadlift would get better as I lose weight, but if it doesn't at least stay the same or get better I might have to end it
>>36695431
This tbqh
>>36695441
Jokes aside, my water fluctuations usually range around 2kg, give or take a little
nn family :3
>>36695440
are you bullying? because if you're bullying my squat....
>2.7x bodyweight.
>>36695441
Wank is quite possibly triple your bodyweight. That's a lot of bloat to go around.
>>36695388
help?
>>36695467
im over 200lbs, the weight of an adult male come at me bitch ill rek u
>>36695458
fair enough, still surprised at how it's not affecting your bp for example
>>36695493
That what is affecting my bp?
The reason I'm cutting to 120 is purely cause my bp was 210/140 and dying isn't something I want to do cause of >muh total kek
>>36695507
>210/140
holy fuck lad. my doctor has a spaz attack when i'm at 160/70
>>36695507
What else could be abbreviated bp? Think critically.
>>36695513
Sorry ladfam, never have anyone here abbreviating bench with bp
But yeah I have no idea why it didn't do anything, I widened my grip a little, so it might be a little stronger due to that
>>36695512
How the hell do you have that bp while being a twink?
>>36695533
g-genetics
>>36695540
Nice meme xd
>>36695544
no i mean really. i've had it sense i was 16, rowed, ran a sub 6 mile, etc.
my dad has had high blood pressure since he was 14, too.
pretty sure its inescapable.
>>36695553
I was just memeing u bro
>>36695553
Sumo God could you please form check my shitty deadlift?https://youtu.be/LPlW8N1KGSk
These pulls are not from blocks,plates' diameter isn't regular.
>>36695683
i think you're trying to start too low, then get too far forward. i think you should add pause deadlifts (pause right off the floor) if you haven't already, which will help that and also help you keep the bar close. i also like the cue "lift your big toe" to keep you from shooting forward right away. you --need-- to stay back when pulling sumo
your knee lockout time changes, try to get them down asap.
you kick the bar away from you when you dip, stop doing that and get your lats tighter so the bar stays close.
you may or may not (its hard to tell) be tucking your butt under because you're trying to get your hips closer to the bar. this is bad, marcel used to have a gif that showed what i mean but i can't find it. basically, since you're trying to get your hips closer, but you don't have the mobility to, when you force it you essentially have buttwink. don't do that, keep your back in a nice, hinge position.
does your grip feel wonky? it looks a little too narrow, typically i try to have my arms straight down.
>>36695553
Got into UCSB Accounting
Does the UC have PL clubs that compete against each other or some shit I notice a bunch of them have clubs.
>>36695784
not officially. most compete usapl and we'll see each other at meets and we probably all quietly talk shit about each other but there's no intercollegiate league or anything. we don't keep score either.
>>36695792
baka. USAPL or even USPA should fucking set up an intercollegiate PL division, where teams qualify against regional schools then compete at nationals school v school. shit would be legit.
not that I'd be able to compete, just coming off fucked lower back and lifts are kill :(
>>36695826
well there's collegiate nationals in the usapl. i don't think there are enough teams close enough together to make that a realy thing outside of like... california.
i agree it would be cool to have it be a team event contest type of thing.
>>36695777
good luck trips checked
is that bart in the back room?
>>36695854
nah bart is literally just out of shot to the right, on the third row of platforms, filming some video about snatches.
found it: https://www.youtube.com/watch?v=rGeGp6t1aQ4
>>36695777
Thanks a lot,that was very helpful.
My grip is quite narrow,I'll try to keep my arms straight down and work on the starting position next time.
Daily reminder that the obese will prosper
>>36695863
kek watching this for the first time and hearing my deadlifts in the background.
>>36695870
np friendo.
>toying with the thought that i can maybe get 200kg bench in my lifetime
only 45kg to go how hard could it be
I FUCKING MADE MY PR LIFTS TODAY BRAHS!
110kg squat for 5
76.5kg bench for 5
135kg deadlift for 5
and i filmed em, gunna make a youtube account and be the next maxx chewning, except be more ugly and less of a faggot. so basically a new NWB but less of a faggot
>>36695908
I spy an autistic twink @ 7:58
>>36695945
good catch, friendo.
>>36695846
Well the distance from Irvine to SB is about 140 miles. If you use that as a reference you can have a few divisions
>texas team
with UT, rice, Baylor, Texas A&M, UH
>Flyover Team
with UW: Madison, DePaul, University of Chicago
>Bawston Team
BC, Harvard (lol), UMass, Holy Cross, Syracuse
>general east coast
Columbus, NYU, temple, nova, maryland, georgetown
>bama
Alabama, UAB, Auburn
>florida
Miami, FAU, FIU, UCF
plus a bunch in the PNW
daily reminder
>>36696004
;_;
>>36696018
joff, ur a cool dude
BUT YOU'RE A FUCKING MANLET HOLY SHIT PLEASE GROW FFS DID YOUR PARENTS EVEN GIVE YOU MILK WHEN YOU WERE A CHILD GOD DAMN
>>36696018
soo you train with kevin meme (bui)
It is a single light and low volume squat and bench workout will be pretty boring tbH
not really hyped
https://www.youtube.com/watch?v=89p8ya3ZdnQ
>>36696025
5'8 friend, also its possible i'm still growing???
>>36696028
no clue who that is. i've been to barbell brigade once and probably won't go again.
Is Joffrey here? I have an important question.
>>36696051
i'm obviously wrapping my wrist wraps, friend
>>36696038
for a couple more minutes before bed time. what's up
>>36696055
yeah but you look funny
>>36696055
Is there a lot of cunny in California?
>>36696062
what is cunny
>>36696057
you're just miring my 15 inchers.
>>36696055
why are you a frog. you look like the asshole from game of thrones
>>36696064
What I'm posting. I thought you browsed /tv/?
gf sent me this
>>36696081
why are you posting my pics (of my gf)
>>36696072
i only look through the catalog on /tv/, don't really look through most threads, same with /lit/,/v/. and i was pretty sure that's what it was. and don't ask me i'm a frog
>>36696068
because i'm broken, and that guy isn't attractive.
about to go lift in the evening instead of the morning for the first time ever
and its fucking friday, it's gonna be insanely busy isnt it ;__;
>>36696081
SPICED
>>36696096
no you dumbass do you think normies go to the gym to lift alone on friday nights? lol
>>36696089
honestly joff you could be really good looking if you just put in some effort then you could be a chad and nail cunnies all weekend long
>>36696089
how much asian poon do you slay at ucla?
>>36696089
>Im broken
guys there's somebody in cbt in 93kg class who reps 4pl8 bench
>>36689915
>>36696160
obvious drugaroo though
>>36694637
Heh, I'm almost certain it's him unless he has a brother. Big fucker was sitting on the floor to use the lat pulldown. OU is the college in question.
https://www.youtube.com/watch?v=rSDCJ_NZ0fU&ab_channel=JoshHancott
Is it just me or is this stand-in-nature-talking-about-stuff really awkward?
>>36694958
I'm not as narrow as that but I brought my stance in and felt like I could rip it off the ground
>>36695963
wat
that was so fast
> struggle with deadlift a bit
> last workout did 122.5kg x 4 from a 4 inch deficit
> proceed to do 125kg x 6-8 today
> can't even get the barbell up
The fuck... and I done 132.5kg x 5 before.
I'm preparing for a one rep max bench press competition about 7 weeks out. Can anyone rate my workoutschedule? I started with being able to bench 120 kg / 267 lbs for 5x5, 135 kg / 300 lbs tested 1 paused rep max.
Currently doing this:
Monday:
-Cluster set 90% 1rm 1x10 (30 sec rest between reps)
-Decline close grip 5x5 ascending sets
-Low pin press 4x3 80-90% 1rm
-Cluster set 5x5 80% 1rm with 10 sec rest between reps
Wednesday:
-Drop set 3x4 with decreasing weights each rep (95%, 90%, 85%, 80% of 1rm)
- Skullcrushers 5x5 (with one dumbbell behind the head, focus on keeping the elbows pointed forward)
-A Superset with a some light squats and pullups
Friday:
-Negatives 4x3 100% 1rm
-High rack press / Lockouts 4x3 90-100% 1rm
>>36696329
forget about it, sometimes you have shit days
My max is around 225kg and on C6W I was doing 160 8x2. Should have been easy but only got 5 on both. Just was wrecked that day.
>>36696350
Forgot to add that I do some facepulls on Wednesday and a few deadlifts singles on Fridays after the benching.
>>36696329
Sometimes you just have a shit day.
My PR is 210kg. In the leadup to the comp where I pulled that I had a day where 180 didn't leave the floor and 160 felt like crap.
>>36696329
Welcome to the magical world of deadlifts.
>>36694377
Hey /plg/ got my first ever comp tomorrow.
I have a WILKS score of about 340. I don't expect to win, I just want to have a good time. What do you guys do the night before a comp?
>>36696329
I feel like I don't set a deadlift PR whenever I haven't slept for at least 8.5 hours or haven't eaten 80~100 grams of oats before I Workout. Even if I eat shitty during the day and eat well before the evening Workout I can't set a PR.
>>36696250
Earned a new respect for josh.
He's now on my lift of favourite powerlifters
So..... Come here often?
>>36694958
>deadlift lockouts are easy as fuck but I struggle off the ground
That's the case for everyone who pulls sumo lad
3 more dayz of smolov jr. Chest has gotten noticeably bigger. Gonna test my max after a 1 week deload. Hoping for 315x1 on bench
>>36696462
I find deadlifts work best when eaten less but bloating up helps the squat and bench
Anyone wanna talk spine health? My hips are out of allignment. My left side if my hip is significantly raised compared to my right.
This has caused me great issues when squatting and deadlifting.
I'm doing the exercises from this video
http://youtu.be/INBY84sqrR0
However I want to know how I can lift without making it worse.
I tried rippetoe hip dominant squat yesterday and it FUCKED me over.
>>36696624
Stretch/foam roll, see a chiropractor. but I'm not sure about american ones.
>>36696454
Have a few beers and pork chops.
>>36696640
Ain't seeing shit at £85 for 1 session
>>36696624
Lower back protocol
https://youtu.be/1Mkhj0P3Nsw
Setting the hips
https://youtu.be/n5c-WMwGEqU
These will cure what ails you
>>36696656
Never seen that bottom video before. Cheers
>>36694392
STAY STRONG GRANNY
>>36696591
I pull conventional
>>36696663
I do both every squat and dead session
Alleviates disc issues and sciatica
>>36695955
Northeastern is responsible for like all things USAPL in New Enland bruh, good squad.
>>36696350
You don't need all these special excercises. What you need is to
a) do many sets with few reps to get practice with weights near your 1RM
b) practice your bench form. Doing too much like decline banded close grip pin presses will confuse your motor patterns. Keep one bench variation that focuses on a weakness you have and do more ordinary benching.
>>36696619
>1 week deload. Hoping for 315x1 on bench
Four or five days my man, not a full week. And if you miss your goal PR, daily max for a week or two and watch what happens. Have fun.
>>36695227
McRee chassis? I hated mine
well, had to skip my squat session today because I got called into do deliveries. Just going to push it until tomorrow.
Then it's time to decide if I'm really going to do the Bulgarian method or not. I want to, as I have nothing else to do during the day. But I think I'll miss the brutal workouts I've become used to. And all the fun variations I get to throw in.
>>36696717
You can do daily maxing/rep maxing with variants friend.
What's your perfect plg lads? Mine would be literally anything as long as
Joffrey
Isley
Sean
We're not posting
>>36696746
I know. I just really like it when I get to thrash myself doing stuff like 5x5 bench and then a few sets of spoto or slingshot benching, etc etc. nice long workouts hurt just perfectly.
But I guess the daily grind from hihf shit might be a nice sort of pain too.
If I do end up doing it, which I think I will, I'll try doing a 12 week block. Still not really sure how I'd transition back to a 4 day per week upper/lower split. But that's to figure out later.
>>36696711
Idk anything about deloading or how to add it to my routine. I haven't deloaded in 3 nonths
>>36696756
my perfect plg is the one without u
>>36696800
Take some time off or go light? Cut volume pretty hard for a few days or a week then get back to it. Coming off of Smolov Jr then attempting a PR isn't really a 'deload' so much as a crude taper, which is why I suggested a few days rather than a full week. If you take a full week off then try to bench a PR, good odds it won't go that well for you.
The daily maxing thing (should you miss the PR you think you might have in you) serves as a realization/peaking block to actually demonstrate your gainz.
>>36696668
Straight back or rounded?
>>36696824
Brandon Lilly-
The Internet is definitely an awesome tool for learning, and sharing massive amounts of information, and that is no doubt been a huge reason powerlifting has grown in popularity. What it has also done is "distracted" people from what really matters.
In the past several weeks I've posted a few videos of my own squats, and variations on form I've been practicing with, and then I posted a client deadlifting 675 lbs x 2 at 180 lbs, do you know what the number one comments were about?
What shoes I was wearing.
Butt wink.
Round back vs arch back deadlifting.
And in all 3 cases we were pointed out as being "wrong". I remember that I started training in 1998/1999, and honest to God until 2013 or so I'd never heard of half the things people focus on, and complain about.
LUCKILY, I trained at gyms that focused on strength, and without ever worrying about all of these things, I was able to total:
2110- Belt Only
2237- Belt and Wraps
2612- Multi Ply
All I ever focused on was finding a form that was fluid, didn't hurt, and put more pounds on the bar. Was it perfect? According to the Internet peanut gallery apparently not, but we also have criticizers of Usain Bolts form in sprinting, and he's doing pretty well, last I heard.
My point is, yes these topics have a place, but if you spend so much time worrying over these things that you fail to progress your strength, then you can have the prettiest form in the world, and you can keep telling people how happy you are in last place.
Could I get a formcheck of todays deadlift, lads? I know I should keep a neutral spine, I'm trying to, but sometimes I forget.
Big increase on my deadlift on c6w (+12kg e1RM, we'll see what the actual numbers are next week)
>>36696824
Straight for the most part.
>>36696839
Classic example of an old timer justifying his conventional ways.
Bring back the concentration camps
>>36696852
you got it pretty good, it's good that your pausing between reps as well and not bending your lower back
>>36696839
>hes unironically posting brandon lilly quotes in plg
AAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAHAAHAHAHAHAHHAHAHAHAHHAHAH
>>36696852
Looks kind of like you're dropping your shoulders and starting to round your upper back as things get hard. If that's also true of your heavy attempts, that might explain why you struggle with lockout more than off the floor.
Lotta people pull that way conventional as their strongest form. Its kind of the tradeoff between straight and rounded for a lot of people - suck off the floor and lock anything you can get moving or be strong off the floor and fight for your lockouts.
>>36696839
I might have to check this guy out, he sounds sane.
Is it a modern affliction, or has it always existed, that we always try to over complicate everything?
Sure, we want to lift intelligent and try to eek out every last possible gain. But when doing so cripples us from actually putting in the hard work it just shows how shit things have become.
I wonder how many people have spent hours upon hours researching and looking for the "best" program, but short change their time in the gym, the kitchen or bitch out on the "boring" mobility work?
>>36696852
>>36696859
its great to pause beetween reps?
>>36696839
>Taking more drugs than the prime minister of Colombia and weighing like 180 kgs
>Not even totalling 1000 while lifting to the lowest "standards" known in the lifting world
So you're saying I should do the opposite of what Brandon Lilly tells me to?
>>36696896
I've been working on not rounding my back as much on my heavy attempts and I've improved on that alot. I still round a little bit, but not as much. This felt like my true 5RM, so the last rep would look simular to my 1RM in regards to form
I don't really struggle to lock out I don't think. I've never failed a deadlift that I've gotten to my knees before. It's tough off the ground
>>36696898
He's also a racist bigot :^^^^^^^^^^)))))))))))))
>>36696962
are you trying to make me fall in love with that fat fuck?
>>36696666
is no one going to say anything?
Who here /hates deadlifting/?
Who here /loves all 3/ ?
1. Squat
2. Deadlift
3. Bench
>>36697027
I strongly dislike you
>>36696973
I mean his numbers are shit but love wins i guess
>>36697037
By all means filter me
>>36697052
Not what u say but how easy u progress
>>36697004
weakfuck grandma didnt even lockout, and did TNG on those pulls.
0/10
>>36696666
GOD SATANIC QUADS
>>36697058
Keep comfort in how slowly my bench progresses and how shit my chest looks
>>36697083
Tell me more. Tell me everything that upsets you and why I am better than you.
>>36697083
Whats your bench and squat?
so. It's coming on winter. My home gym is in my backyard under a nice big oak tree. Fucking love lifting out there, feels very primal. But here's the thing. It's getting cold. Near freezing every morning.
Is there a way to heat up the bar easily, or do I just need to pony up some cash for a gym membership until the warmer weather hits?
>>36697119
>living in the southern hemisphere
pulled my hamstring while deadlifting shit sucks lads
>>36697133
>not doing rows instead of benches.
>>36697099
160kg e1rm squat, I'm confident I'll hit it next week
87.5kg e1rm bench
>>36697089
Slight gyno that doesn't show when shirtless, but does in tight t shirts, random spot of hair on the back of my head won't grow. Looks like the barber fucks up my hair line every time. Thin wrists and stick forearms. Not very vascular (other than my neck lmao)
>>36697150
Literally the same stars except your fucking deadlift trumps mine.
I hate this shitty lift. Fuck.
Odds I start pulling sumo
Evens I keep pulling conventional
>>36697119
I Lift under similar conditions. I breath on the bar for half a minute or so, do my warmups till the pain from the ice cold bar becomes too much and then breath on it again. Depending on how cold it is this takes roughly a bit longer as my warmup in summer which isn't Bad because you need more warmup lifting in the cold anyway. Eventually you will also get used to it and your hands will hurt less
>>36697119
Just keep the bar inside until you're using it?
>>36697165
Dang even the bench? I hate my bench to squat ratio. I think the reason my deadlift progressed this much on c6w is because I really focused on form when I trained. I feel like it's alot better than before I started the cycle
>>36697181
Fuck, thats a great idea. Now I feel stupid about warming it with my breath
>>36697189
My bench is 90kg max but same thing.
Deadlift I can't get the hang of and it fucks with my lower back which is messed up because my hips aren't alligned
>>36697177
Welcome.
>>36697206
I hardly do any back work so this isn't gonna end well
>>36697205
I also started stretching my hamstrings allowing me to get a better starting position. Are you pulling sumo or conventional? I'm not really qualified to give advice, but I can tell you what helped me personally
just messaged the local gym. $30 sign up fee $20 24 hour access fee, both one off. Then $88 a month from there on. Fucking ouch. At least it's a small town, so if I pick my times right I won't have to wait for anything, but still, seems fucking expensive.
>>36697179
Yeah, that might be an idea. Don't know how well it will work when I'm lifting in just over freezing conditions.
>>36697181
That was the plan. But it cools down pretty quickly. Was thinking about heating up a towel to wrap around it between sets, but I don't think that will work.
>>36697224
I can't stretch hamstrings without fucking with my lower back.
Right now I'm a dead end and need to just rest.
>once c6w finishes next week I'm 3 weeks away from my first meet
What should I do training wise to line up with my meet? Just deload a week before the meet?
>>36697119
>It's coming on winter
no?
>>36697223
No rows/pullups? Front squats? Ab wheel/etc?
>>36697225
It will appear to cool down fast from the initial comfy temperature, but unless you're doing a marathon-session, it should stay above the outside temp the whole time, at least if you have warm plates too and pad the rack so there's no metal on metal contact. At least that's what I think; I can't be bothered to do the heat-equation.
>>36697260
>Ab wheel
>Back work
??
>>36697266
I thought your concern was rounding, so stronger core => less rounding.
>>36697270
No I'm a different poster. I just wanted to know the reasoning behind ab wheels being good when switching deadlift styles
>>36697279
When deadlifting, there's two points we need to think about. The arms that are holding the weight and then legs and back that are lifting the weight. If there's a weakness between those two points, strength will be lost.
>>36697260
Bench press - GNuck's Novice
Chin-ups - ?
Back squat - Madcow 5x5
3x12 Lateral raises & Face pulls superset.
3x12 Triceps & Curls superset.
Bench press - GNuck's Novice
Deadlift - GNuck's Intermediate
DB Row - GNuck's Intermediate
3x12 Lateral raises & Face pulls superset.
3x12 Hammer curls
Bench press - GNuck's Novice
Chin-ups - ?
Back squat - Madcow 5x5
3x12 Lateral raises & Face pulls superset.
3x12 Triceps & Curls superset.
My program.
I should do ab work because I have lowerback issues but............ I am lazy and wanna train arms instead
>>36697246
Is this including the 6th optional week or not?
>>36697279
My thinking was that It's good if the core is weak and causing him to round. I don't think switching to sumo is going to have any noticeable negative effect on his back gains tho.
>>36697303
Don't be lazy then. Superset it along with the other supersets you're doing, or do it before the supersets considering it's important for your lower back issues.
>>36697344
Can't do it. Just tried it and I can't do 1. Use To do 20...
Too early since tweaking my back I guess.
>>36697314
4 weeks excluding the optional week
>>36697351
You can't do core work, but you can squat and deadlift?
How did you tweak it?
Going for a 365x5 sumo deadlift today lads. Linear progression, don't fail me now.
>>36697351
When I had a disc bulge, (weighted) planks were a good substitute for ab wheel
>>36697357
No I can't squat or deadlift. I tweaked it yesterday. reoccouring problem that was fine until yesterday.
This video is the condition I have
https://m.youtube.com/watch?feature=youtu.be&v=INBY84sqrR0
One side of my hips is elevated and causing me to hyperextendenow
>>36697353
Shit dude that's quite a long time. You should have planned it a little differently.. How many weekss do you have left in this cycle?
>>36697373
Is the ab wheel better than cable crunches?
>>36697406
IMO it is. I dislike crunches immensely, but they both work the core differently. Crunches are working abs with lumbar flexion, which my back isn't a great fan of post injury, while ab wheel pretty much hits everything, and my back doesn't bother me when I do them anymore.
>>36697431
Do the ab wheel doms go away if you do it often enough? I did it once for like 2 sets of 10 and my abs were sore for days
How do people even bench with wrist wraps. After 10 seconds, before I've even unracked the bar, I can't feel my hands anymore and I lose control over the bar path while benching. Also I can't bend my wrists as much -> can't tuck elbows as much -> end up flaring excessively and doing isley tier bench.
>>36697491
Because we don't wrap our wrists so tight that it cuts off blood flow to our hands.
Only squatted once this week, yet my patellar tendon is still sore as fuck. Should I skip squats today?
>>36697396
1 week if I take the optional week, if not I'm done today
>>36696852
PLEASE NEVER EVER WEAR THOSE SHORT PANT THINGS AGAIN
>>36697491
Because it's a wrist wrap, not a handcuff. Also if you can't bend your wrists wrap them further down on the wrist.
>>36697515
lmao I know they look terrible. I only use them at home because they're mad comfy and my black shorts were bloody
>tfw only 2 pairs of comfy shorts
>>36697511
Okay, this week each day you would normally lift, go in, lift, don't go above 75% this week until Saturday. On Saturday, hit your planned openers. The next two weeks, on days you would normally lift, keep the volume moderate, but on the low side. Don't do more than 8-12 reps at 80%. The final week, assuming you lift four days a week, Monday, do a couple of doubles @70% on squat and Tuesday do the same four bench and deadlift. Rest on Thursday, compete Saturday.
>>36697491
wrap them higher you will lose some blood on your hands though
Wtf. Trying to do RDLs in the mirror and my lower back stays at a 45degree angle but my upper back rounds?
>>36697563
It's because you lack proper core bracing/control over your pelvic allignement
>>36697573
Yeah. That sounds about right.
What do because my lack of control is destroying my lower back
>>36694495
Absolute goal body tbqh familia, God dat powerbelly
>>36697561
When you say
>On Saturday, hit your planned openers
Do you mean for all my lifts?
Also is it really a good idea to rest from tuesday to saturday on the final week?
>>36697584
Learn to 'hip hinge'. On phone so cba linking, just search for that on YouTube. Also chris duffin & chad wesley smith (juggernaut training) have good info on breathing & core bracing.
>>36697439
Yes. I haven't had DOMS with them for a while and I do them 1.5x a week, building to 3x10
Wake up to my thread full of angsty anons fighting presumably plg anons.
Apparently you can't post a webm of yourself without everyone complaining about it,
>>36697589
He's so far beyond the natty limit it's not even funny
>>36697612
I can't hip hinge lad. That's why my lower backs fucked up. I physically can't hinge my hips.
Don't have £85 to drop on a fucking physio so I really need help
>>36697609
Do it on all of your lifts, or you could hit your squat on Thursday/Friday and your bench and deadlift Saturday. That part is up to you. And it doesn't need to be Tuesday as you last lift day, it can be Wednesday, but resting will make you fresher for the meet.
>>36697625
>He's so far beyond the natty limit it's not even funny
I know man, but I can dream.
Dream of being such a monster that if I got hit by a car the car would probably be the worse off of us.
>>36697647
Kek. Iktfb. Gf almost puked when I showed her the webm, begged me not to look like him ;_;
>>36697640
Okay, thanks for the tips friend. I was kind of hype about doing my 1RMs for my lifts next week, but I guess it would feel better to set my PRs at the meet instead
>>36697660
Same, but wife.
Why don't they understand, brah. QQ
So my hips are FUCKED up.
Left side is higher than the right side
Can't physically hinge hips past 45 degrees
Can't afford a physio
What do I do. Where do I go? What forum can I ask for help on?
I honestly feel like I've hit a dead end. No desire to life if I can't lift.
>>36697667
It'll get you that much more hyped. Good luck to you!
>>36697681
Save up for physio. You do NOT want to follow free internet advice on how to correct your skeletal structure.
>>36697700
I guess I'll try and beg my GP to give me a referral. Ain't gonna be easy.
There's no available gps for almost a month too ffs
>>36697639
You probably just don't know how to do it.
Can you squat down at least halfway to parallel without rounding your lumbar? Then you can hip hinge.
>>36697714
Depending on the issue it's fairly easy to correct, I've seen my sister do it to a friend of hers (she's a PTA), so it's not like it should be super expensive.
Good luck friendo.
>>36697729
Yes but even with lowbar I have an incredibly upright back angle because my hips do not rotate past the 45 degree mark.
Can't even do RDLs at all
https://www.youtube.com/channel/UC2Sk0aXLq3ADkH_USGPKT_Q?&ab_channel=ExploreBears
Why haven't you guys posted this before?
>>36697684
Thanks!
>>36694392
STAY STRONG GRANNY
Are there still people doing hepburn?
L(;)-u
