Powerlifting stuff goes here.
http://powerliftinggeneral.com/
wew just won my first game of civ on diety, really need to learn how to manage happiness better.
>>37124239
what is this pedo shit?????
>>37124311
It's a father showing love to his offspring. Something Sean wouldn't know anything about.
>>37124311
it's his daughter you fucking moron
>>37124239
This site gave me malware
>tfw she lifts more than you
>>37124341
>it's his daughter
>implying it can't be done
>>37124239
I thought its some really big dude in a two color singlet
>>37124239
dude what the FUCK my anti virus just said there's malware on my computer after visiting this site?
>>37124239
What the F now my WORK COMPUTER has a virus
I'm gonna get fired for this for sure
Thanks a lot
>>37124364
>>37124384
>>37124344
try this instead http://powerliftinggeneral.com/
It's upper body day! my favourite!
>>37124239
Is it okay to just do push up, pistol squat, shrimp squat, etc on light day texas method?
>>37124498
That's not light work, it's a warm-up.
>>37124363
my thought exactly
Anyone have an idea of what this pain could be?
>Right above elbow joint
>In the muscle
>Feel it when doing bench, triceps exercises, and sometimes when doing neutral grip chins
and how to fix?
>do this exercise / stretch
>>37124551
Er,
between elbow joint and shoulder joint, but closer to elbow joint.
sorry friends i am stupid
>>37124551
https://www.youtube.com/user/JDCav24/search?query=elbow
>>37124477
Wew lad I finally started having good upper days again. Yesterday was p nice
>take one single drink out of coffee cup
>almost instantly have to shit
good god
>>37124770
I was just thinking about that time you did sheiko. Did you use inflated maxes?
>starting /plg/ with a webm of an oly lifter
lmao u faggets r desprate :^)
>>37124779
This is plg and owg now
Where have you been lmao
>>37124777
negative.
I used 600 / 400 / 700
my best in comp were 600.8 / 402.3 / 700.0
>>37124805
>using all time PRs when you were detrained
>>37124816
those numbers were supposed to be competition numbers only.
There's an adaptation phase for a reason, no?
thought I do agree, I think using a 5-10% deflated max would make it better
>>37124805
>>37124816
m8.....................................................
your crash&burn make a whole lot more sense now
>>37124860
>>37124816
what the fuck did you fools use
>>37124805
lel
>>37124872
>fools
It seems to me the only fool in this thread is you right now lad.
>>37124816
Tiagoooooooo
>>37124872
Current maxes (plus inflation)
Because when I start it I'm coming right off the back of a competition and not at all detained. Actually I when I do take a break I do two to three weeks of linear progression with 5x5s to get myself conditioned for sheiko
>>37124883
>It seems to me the only fool in this thread is you right now lad.
Nope nope nope I'm here don't you worry
>>37124872
280(deflated 2.5kg), 177.7 and 300 for my first cycle
then 285(exact comp pr), 182.5(exact comp pr), 305(exact comp pr, having failed 315 just at lockout) for my second
now 287.5(failed 290 barely with a 1week3day peak), 185(easy second, very nearly got 190), 310( deflated 5kg from 315, last deadlift, with a 1wed3day peak)
I think deflated maxes are probably better when you are running a high volume sheiko program. First cycle was definitely the toughest one yet
>>37124940
>mfw running sheiko with inflations of 10/7.5/10
Everything hurts and I can only just recover for each session
But I'm a special case because I've done 3x5 with 90 for all lifts so this means I'm horrendously efficient at repetitions
>>37124940
good to know
Will sheiko make me aesthetic?
>>37124984
>I'm horrendously efficient at repetitions
Iktfb
>>37124551
If it's location i'm thinking of it sounds like tendonitis.
3 things that helped me
1) go to a bench press, put the affected area on the smooth part of the barbell, roll/let it hang out on the tender areas. It will hurt like fuck at first but youll learn to like it and over time the pain will diminish.
2) sometimes elbow pain comes as a result of tight forearm flexors. by putting your arm straight out and palm facing forward (away from you) use your other hand to pull the fingers back (towards your body) this will stretch out the forearm.
3) try to avoid things that aggravate the injury and continue to avoid them even when the problem goes away. For me pullups are a big no-no but chins are fine.
hope that helps.
Reasons I'm sad:
First exam is in 6 days and I haven't, nor do I want to revise
Tfw no big deadlift
Tell me how 2 fix
>>37124454
So did you upload them or not?
>>37125011
Awful technique CREW
>>37125061
negative, was going to and never got a chance
tfw god awful at repetitions
>>37125070
Is that actually the cause, you think?
seriously, is there a woman in the world who wouldn't watch these clips of klokov playing with his daughter and not get weak in the knees
I'm good at repetitions but awful at going heavy
Strongman here I come
>>37125057
Arm lengthening surgery.
>>37124770
Best feel
>>37125112
You're good at repetitions of what % of your 1RM? Also, are you frequently hitting 85%+ of your 1RM?
>>37125128
>when you take a sip of coffee and immediately feel a tingle in your butthole
>>37124883
See >>37124910 (inflated maxes).
>>37125011
Why did you quit the under80kgs sheiko again?
>>37125057
>get handwritten overview of what you need to read/revise
>delete system32 folder
>get a can of coffee
>sit down and just fucking do it
>>37125081
But you have them?
>>37125105
....
No not really. I have examples (me) and counter examples (mikey from the treehaus) now that I think about it.
>>37125136
I work close to my rep max. Did 140kg for 5 @ rpe9 then could only hit 150kg
>>37125146
Negative.
If you link them again I have a chance to upload them now
Where is sparrow?
>>37125160
Guidance: http://s000.tinyupload.com/index.php?file_id=41319601652122561849
Guidance for Volume program: http://s000.tinyupload.com/index.php?file_id=16214482372091599974
Volume program: http://s000.tinyupload.com/index.php?file_id=25681486322686025555
Norwegian 4-day Volume program*: http://s000.tinyupload.com/index.php?file_id=15729715791177929041
Novice Powerlifter: http://s000.tinyupload.com/index.php?file_id=31820883546094771033
Intermediate Powerlifter: http://s000.tinyupload.com/index.php?file_id=77440219543959659761
*Not written by Dietmar, but I suppose he's a Dietmar-approved coach.
>>37125165
C***king Isley
>>37125151
you did the 150kg single after the 140x5?
Finally got my hands on those handsome fuckers. 4pl sqwaht soon.
>>37125171
Ah wth I just got a Trojan horse from the download
Tell me how to delete it not cool man I need this computer for work
>>37125178
2 days later.
>>37125147
And Alex
I was hoping you'd say something insightful
>>37125146
>Why
Because I'm not an under 80 twink
>>37125138
>>37125180
what the fuck are those
>>37125171
thanks fampai
getting right on it
>>37125197
I don't have any insight
Alex's technique isn't good and he's not good at reps?
>>37124363
>>37124550
Tee hee :3 same here.
>>37125197
Thanks for the you, lad.
>>37125038
Thanks m80. I'll try all of these.
I was actually wrong again and the pain is really just above the elbow, not really in the middleo f the joints as much as I thought.
I'll try these and also do some more biceps work to try to fix it.
>>37125197
>can't handle programs for twinks
>inb4 twinks can handle more volume at higher intensities, like women
twinks and women > lanklets
>>37125190
As soon as I've skimped through your diary.
...
what is this aaron/aaron fanfiction stuff?
>>37125194
Do you consistently touch your 1RM often? Do you hit doubles and triples in the ~90% range often (at least once a week)?
>>37125190
I'll put a Trojan on my dick and fuck ur ass u little shit
>>37125217
Alex has alright at worst technique
He can do c6w on true maxes so he's very good at reps
>>37125251
>>37125251
>what is this aaron/aaron fanfiction stuff?
post
nearing 100kg but i dont look fat or big
am i finally a mediocre powerlifter?
>>37125340
skinny fat?
>>37125293
>>37125202
Don't fuck with muh shoes m79.
WAWET lads?
>pic related
>>37125391
then tell me what they are
>>37125372
im 186cm so i guess
>>37125418
Adidas Powerlift 2, thought that was obvious. Hard to get in Germany, was diggin the color tbph familia.
>>37125340
Powerlifters look fat and big
Pic not related
>>37125451
holy shit you got obese
>>37125459
That's a weird way to misspell
T H I C C
H
I
C
C
>>37125479
Your Gf must be disgusted
>>37125267
But here he is saying he isn't >>37125087
But yeah his technique is definitely better than alright I just meant it wasn't up there.
>>37125495
>laying down with her
>I'm on my back, she her side, semi spooning me
>lights off but we lit a candle
>She's tracing the veins on my chest
>baby you're gains are fucking sickening
>I know baby
>shortly after, she's passed out
>have to wipe the snail trail off my leg before I go to the bathroom and wank
>>37125599
You can't get through c6w at true maxes without being good at reps
>>37125236
alright, compliments of faceguy - Dietmar (approved) programming for novice, intermediate and volume programs as well as guidelines for said programs are now uploaded into the spreadsheet, each with a downloadable link from my google drive.
https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit#gid=7905043
>>37125439
I thought so but never seen the color, thats actually pretty bomb
>I just want adidas and nike to come out with awesome new shoes for rio
>not the shit adidas just came out with
>>37125634
Lol, I just stick my dick into my gf when she passes out.
It feels quite awesome, try it next time.
>>37125634
It's not nice to drug your gf
>>37125634
snail trail from what?
Do you think this lad is natty ?
https://www.instagram.com/dannobel/
>WAWTTL?
Front squats 3RM+backoff probably
Bench top set + backoff
back work
>tfw just fucking about because completely out of it and no point in trying to stick to a program
>>37125293
Noooo I don't wanna get b&.
>>37125412
Cod and mashed potatoes probably.
>>37125636
Nice.
Just want to point out again that the Novice and Intermediate classification is not the type used in these parts. The Novice powerlifter has good technique in all lifts and their variations and have lifted "for some time" already. I couldn't get a wilks score estimate tho.
>>37125634
>laying down with her
>I'm on my back, she her side, semi spooning me
>lights off but we lit a candle
>She's tracing the veins on my chest
>"pls don't get any bigger babe, it's getting disgusting"
>"o-oh o-ok"
>>37125764
>trying this hard
get a life, you're getting pathetic
>>37125634
>shes tracing a stretch mark on my stomach
>please babe don't get any fatter, it's gross
FTFY
>>37125751
I popped open the guide and read that section and noticed that.
It seems to me the threshhold of "powerlifting experience" is quite a bit higher to this.
>>37125770
>>37125716
>https://www.instagram.com/dannobel/
>6'8
>18YO
>730x2 deadlift
>STUPID fast ongoing progress judging by instagram posts
we may have found the biggest freak in existence as we speak
>>37125770
That second to last line is verbatim what she's told me in the past
Then she tells me how good I look
I don't know what she wants but neither of us lose sleep over it ¯\_(ツ)_/¯
>>37125798
Fkn kek la
>>37125751
Sexing my gf and meanwhile thinking about squats.
My knees don't feel well, needless to say.
-H
>>37124984
>I'm horrendously efficient at repetitions
You mean you're horrendously efficient at peaking
>>37125634
Wow thats awful
Sweden gets snail infestations in the fall, some species from France that eats everything and when you kill them 20 of them spawn from the carcass
Can recommend cutting them in half and covering the carcass with salt
>>37125810
Jesus. And most don't get their prime until their 30s with powerlifting. Still has tons of time. That's awesome.
>>37125924
Great recommendation I'll make sure to salt the snail
Good looking out Phil
>>37125810
Genetic autobahn
You guys running Sheiko with inflated maxes, you've done traditional Sheiko programs before or you're just jumping into it because you think it didn't look that hard on paper?
>>37125716
It's not even funny how not natty this fuck is
>>37124666
Kirill uses p u s s y p a d lollll
What is sheiko like? What do you do? I'm not buying an app for something I might not even run
>>37125803
Ye. A friend of mine used to train with the Dietmar programs, not sure which, but IIRC he got to 200/140/240 @ 80 kgs. Will ask him about that one of these days and report back.
During his third year in bachelor's he couldn't run one of Dietmar's tho, he said it wore him the fuck out and couldn't keep focused at uni while running it.
Someone called me an idiot yesterday but never responded to this after I posted this. If you are here do you care to rebut?
> The effect of acidosis on glycolysis and on the PCr level will result in a decreased rate of ADP rephosphorylation, and it is suggested that ADP increases transiently above the steady-state level in the contracting muscle fibre
http://www.ncbi.nlm.nih.gov/pubmed/3471061
Solid state cardio inhibits "rephosphorylation". Your ATP production will suffer because of lactic acid presence, "acidosis". They go on to say
>resulting in a block in the activation process or in the excitation/contraction coupling.
So your muscles contract slower and less efficiently than if you had lower levels of lactic acid
>>37126074
low intensity high frequency high volume
>>37126195
>high frequency
>>37126195
Incorrect
Mid intensity mid frequency high volume
>>37125994
According to /plg/ everyone who competes in the ipf is natty though.
>>37126221
Uh speak for yourself because no one here says that
>>37126171
Are you telling me cardio literally kills gains?
>>37125845
Sure it's not connective tissue adaptations that's causing the knee pain?
>>37125991
It didn't look hard on paper
I'm the retard of plg tho don't listen to my lies
>>37126230
I'm going to say if you're in IPF or USAPL you're more likely than not a natty.
>>37126241
Sure it's not cronicle alcoholism causing you pain?
>>37126074
literally can sum it up almost perfectly
squat
>warmup sets, usually about 3-4 of them
>squat sometihing like 6 sets of 2 @ 80%
OR
>squat something like a stupid scatter pyramid, 7 sets going 3,5,7,2,4,6,8 reps @ 70%
bench
>warmup, usually about 3-4 sets
>like 8013081 fucking sets of 2
squat again
>warmups, usually less so like 1-3 sets
>3-5 sets of 2 @ 70% OR a few sets of 4
now, basically take what I just wrote, and off set it every other day
so some days
>squat
>bench
>squat
then others
>bench
>deadlift
>bench
then
>bench
>squat
>bench
repeat for 20 straight weeks until you're completely destroyed and your total and sanity plummet to new, never before seen lows
just kidding that last parts only partly true
>>37126221
Until proven otherwise
Not ridiculous.
People I think aren't currently on gear
>Norris
>wierzbicki
>Williams
>Norton
>gibbs (pointless entry)
>haaaack
>>37126240
That's the message here anon
>>37126260
Keep in mind the IPF does having lying weasels as well
>>37126264
I'm not running that wtf
>>37126256
I'm not looking to do Sheiko anyway. I like lifting more than 3x a week.
Doing Bulgarian method now, bout 9 weeks in. Liking it a lot.
>>37126270
>aren't currently
Norris and Norton are not lifetime natties, that's for sure
>>37126270
>Norris
How many times does he need to violate the wada rules? Lol
>>37126261
>cronicle
Alcohol-induced spelling disorder, lad?
>>37126240
>>37126171
If performing cardio before strength training, yes?
>>37126305
Wierzbicki also
>>37126305
I was deliberate with my word selection
>>37126317
I don't think it has to immediately precede lifting to raise lactic acid levels
>>37125751
>WAWTTL?
3x4 Bench
7x3 Paused squats LOLjk aids in knee = no squats at all for a while
Some shoulderwork
Shitty knee fucking sucks
>>37124239
>tfw you will never lay with your back on Klokov as he embraces you from behind and kisses your neck
Why even live?
>>37126293
Of course. But I like to think that in a very regulated fed, the guys who are there are there because they want to perform under the strictest of conditions because integrity means something. But there's always liars, cheats, weasels, etc.
There's also always butthurt/insecure people who can't accept that anyone who is a lot stronger than them did it without drugs.
>>37126359
>use integrity means something. But there's always liars, cheats, weasels, etc
Then why is islet such a big fan of IPF ?
>>37126241
>>37126241
I have no idea.
When I stand up and then bend my knees, allowing my body weight to shift onto them - then I can already feel that my knees feel nasty. It's not a heavy pain, but it is a pain and discomfort after all.
I am not even sure if this is normal.
What would I do against such connective tissue adaptation?
>>37126400
The scenario I described is without any weight btw, just body weight.
>>37126296
>Bulgarian method
Stop now. Right now. Before you get inured and have to stop. Please.
Lads what program can I run for a 140kg deadlift?
Want something fun, preferably percentage based. Weekly progression.
>>37126413
You're pretty much in the "lol just pull harder" range tBh pham
am i cheating if i wear compression shorts when i squat heavy
>>37126439
I can't do it bro. I squat 160kg and I'm struggling to just go heavy once a week. I pretty much feel weak on the deadlff every 2/3 sessions
>>37126313
he said gear
>>37126442
Yes but at least it's sexy cheating
>>37126451
Video yourself and I'll try to tell you where you're fucking up. That much of a disparity should mean is apparent
Jesse Norris has the lamest fucking youtube channel.
>>37126466
I pull fine, my form is good, I even resorted to touch and go to chest but I can't progress.
Ran 2 months of greg nuckols intermediate deadlift program and did not progress either.
I guess I'll go back to 1x5 SS style, but I just fatigue within a week and then can't even lift 70% off the floor
>>37124239
Holy shit, Klokov is a cool dad.
>>37126400
No idea tbH. Time, probably, but really, no idea. Can't even tell you if it's the case either.
>>37126483
Looks like you're a dead end who topped out at <140kg with great form
>>37126483
im also doubtful of your squat depth
>inb4 bandwagonning alex because he can hit depth
this is very rare, especially at the weights you are lifting
>>37126508
Seems like you're a mean bully who topped out at hurting feelings.
>>37126544
I'm not having this conversation because I very much DO hit depth and never had an issue with depth.
>>37125751
>WAWTTL?
Front Squats, ascending triples to around 80%
Bench 2x6, 1xAMRAP
Deficit Deads, 3 sets of ascending fahves to around 70%
Chins n chet
>>37126546
At least I'm not turning down form help claiming my form is great
>>37126573
You've already told me it's fine
>>37126564
>I'm not having this conversation
kek
> never had an issue with depth.
you told you this
>>37126586
*who
>>37126579
Well at least we're dead ends together
>>37126586
I record most of my sets and PRs. All are to depth. It's not hard to tell when my hip creases falls below the top of my knee
>>37126596
That's it Chad, you're now blocked.
>>37126600
post a pic
>>37126614
Are you eating fine bro? i know its annoying to hear but you must be doing something wrong.
>Last set of deadlifts
>Old skinnyfat man (50+) approaches me
>"Hey can I have a go at that?"
>"Oh I dunno if that's a good idea. What do you usually.."
>"It's ok man!"
>starts grunting really loudly repping and slamming the weights like a madman
>After he's done he goes to get weights for his own bar and drops a 10kg plate on my thumb
Fuck you old man. Fuck you
>>37126651
I eat a lot of ice cream. Primarily ice cream, not much else.
Bench is progressing fine though, somwhynwouldnt deadlifts?
>>37126410
not sure if srs. I feel great. It's all auto regulated so as long as you know when it's enough for the day you'll be fine.
>>37126505
Well, I will keep playing around with different ideas, try some foam rolling etc.
And when I can't find anything in a few months then I will probably just stop lifting because to be really honest - it's absurd and annoying and kind of kills the purpose and fun of lifting for strength. (Because I can't progress)
>>37126665
Why can a skinny fat old man deadlift as much as you
>>37126700
Deadly serious.
I've done it before. Prove me right if you feel like, but at least I've warned you.
>>37126765
He told me he's been powerlifting since he was a youngin
Was still embarassing and he knew it
>>37126781
Sounds like future isley desu
Embarrassing young ones on purpose and such
>>37126772
Of course you would get injured doing it. Your form is shit. If you have good squat form, you won't get hurt.
>>37125751
How bad is this kind of forward lean in front squats?
I can front squat ok but when it gets harder / heavier, like in this webm, my back starts off vetical in the hole, becomes more horizontal going up, and towards knee lockout, becomes vertical again.
Is this "ok"?
>>37126781
What weight were you deadlifting?
>>37126833
120kg
>>37126772
Jeeeesus George shut up already
>>37126270
Doesnt brett gibbs have a gym total that's ~50 kg higher than his meet totals...?
>>37126839
I be retard so others don't have to
>>37126840
Le off cycle maymay
>>37126838
not me
Why would u do this
>>37126838
lol okay, then it's understandable that even a dyel 50 year old can lift it.
Eat more lad
>>37126840
he almost bombed for depth at arnolds
doesnt count
https://www.youtube.com/watch?v=nVc2fMZDLIU
you are not ready for this
>>37126451
Tfw I'm the same way, but flipped. I can pull heavy/decently heavy twice a week, and I feel fine, but squats are total ass.
>>37126854
That's my job too tho
I want a black gf really badly lads
tfw only immigrants who can't speak my language is black
>>37127166
You're a retard in a less excusable and self aware way
>>37127165
>mate always joking about fat powerlifters
>show this vid
>he bursts out laughing as blaine walks out
>silent when squat starts
>"all right, that was fucking cool"
no spectator value my ass
>>37127209
You'd be surprised how not self aware I can be with this shit
>>37127165
Tfw you can finally squat more than half of blaine summer
>>37127207
yeah, they're aight tbqh
i think I've opened the flood gates though, need to be careful now
>>37127261
If you like trannies you've gone too far
Will head to a little deadlift contest on Saturday, nothing official, am planing to add 5kg to my current pr for the third try though. What should I eat on Friday? Just shittons of carbs? Any other tips?
>>37127165
legitimately fucking sinks it .
>>37127159
dat pussy pad tho
>>37127272
I'm confused how railing black chicks leads to enjoying trannies
I was talking about brown girls in general
>>37127316
You're always talking about how you love all girls. So I put two and two together when you said you've opened the floodgates
>>37127316
and with that said...
>>37127329
ah
fair enough i guess
>>37127330
dayum
>>37127357
What's better for accessories?
3x10-12 or 2x30?
Bare in mind I train 3x a week and need to recover from workout to workout.
>>37127415
3-4x10-15
>>37127440
Kkkkk
>>37127276
Guys come on. Thought half of you have been to a meet already. Stop wanking to black women and help a bruh.
>>37127457
It doesn't matter. It doesn't really have any effect. Neither starving nor over feeding
However when you lift on Saturday don't be too full.
>>37127481
I see, thanks m8.
>>37127209
This is poetry
>>37127259
myron lad
>>37127230
I've never gotten an underwhelmed response from normies when I show them this. They just know when they see what could be considered the most impressive squat we've seen in the IPF (inb4)
What I really love, though, is that he goes on to completely smesh the rest of the meet with a 9/9 500/401/370/1271kg competition. He set the bench and total records. Fuckin monster.
>>37127457
are there weight classes or is it just calculated based on some bodyweight calculator?
>>37127457
Only thing I really pay attention to is drinking a LOT of fluids and pedialite so I don't cramp or feel dried out for my meet.
>>37127533
>are there weight classes or is it just calculated based on some bodyweight calculator?
We'll have a weight-in before we start, yes. Guess we'll be using the wilk's formula aswell, can't tell though, I'm not a weightlifter.
>>37127552
>'m not a weightlifter
wait is it a wl competition? I thought you said deadlift?
>>37127569
Nah just a dl-contest for fun, organized by a friend of mine who trains at a weightlifting gym. It's free for all, so I decided to join in. Planing on participating in a meet next year anyways so..
>>37124984
>>37125011
>>37125070
>>37125105
>>37125112
>>37125136
>>37125267
kek
being """good at reps""" literally just means you're bad at maxes, not good at reps
As a genetic dead end, you lack the ability to recruit all of the type IIB fibers needed
Instead, much like a woman, you're never able to output the the true max force you could if you could properly recruit
reps don't lie, 1RMs do
>>37125751
Deadlift up to x5 @9 and a couple back offs
Slingshot bench up to x5 @9 and some backoffs
Highbar squats for ?? x ?? @8
I don't fucking understand why bodybuilding is legal if everyone on stage is on steroids?
>>37127655
>being """good at reps""" literally just means you're bad at maxes, not good at reps
thats not how it works
>>37127673
because normal people don't give a fuck.
Opinions on running Hepburn and adding two reps per workout instead of one? (essentially doubling progression rate)?
8x2 -> 2x3 + 6x2 - > 4x3 + 4x2 -> 6x3 + 2x2 -> 8x3 then repeat?
Have to do a squat 1rm today lads
give me some motivational music
Are the numbers on powerliftinggeneral.com real? Just what in the fuck guys, for how long have to be training? Guess I finally found the one thread to lurk.
>>37127740
So instead of taking a month to bump up the weight, it wil ltake two weeks.
You can do that, you will just possibly stall faster. Because Hepburn is pretty grindy, I Think you can do that as long as you Try hard (TM)
>>37127740
works great until you start grinding
the grinding never stops
>>37127759
https://www.youtube.com/watch?v=4ZaDgLcKWds
Literally the only song you need, great build-up aswell. "Drops" at around the 1-minute mark.
>>37127770
>>37127774
Yes, I think I can maintain this progression protocol for at least 2-3 months, so that's maybe 5-6 cycles of "fast progression", then I can jump back to the original monthly progression I guess
>>37127760
>are the numbers
Yes
>How long
Months. Multiple months.
>Just what in the fuck
¯\_(ツ)_/¯
>>37127760
Don't go on that site it will upload a malware onto you
>>37127712
It is though
if you were capable of recruiting fibers to perform a true, 100%, 1 RM (the maximum force that your muscle should be able to output), then it would be physically impossible to do 3x5 at 90% of your 1RM. Type-II fibers would be too fatigued and it just wouldn't be possible
But if you're only able to output 95% of what you could be able to do with better genetics, when you're working at 90% you're really only using 85.5% (90% of 95%)
>>37127760
No. They're fake
>>37127813
I'll upload my malware into you if you get my twist breh no homo.
>>37127740
I tried that and it turned out to be too much for me. Mind, the regular monthly hepburn is already too much IMO. Somehow TM works fine, though. If you're an early intermediate, are bulking and are sure to get enough rest, I'd say give it a try.
>>37127808
just dont push it too far, im lucky i only got minor bruising at the end. spent weeks with bar speeds resembling @10s on the first fucking set
then again it put loads on my bench and dead
>>37127820
yeah no
>>37127533
>poetry
Nice misspelling of irony, dick for brains
Also blaine could also take the open DL world record
He did a super easy 390kg to just above the knees.
Everyone should be subscribed to his yt channel. He's literally an inspiration
>>37127870
>yeah no
please support your argument
this is literally why women are so much better at reps than men relative to their 1RM
>>37127882
see
>>37127820
I've created my own method to adds 5kg to any lift, no matter how advanced you are. Run this cycle for 1 day, take 4 days rest and continue your programming with a weight 5kg heavier.
This applies for any of the powerlifts:
1x10 @ 40%
1x11 @ 50%
1x12 @ 60%
1x8 @ 70%
1x4 @ 85%
2x10 @ 70%
2x6 @ 75%
3x1 @ 90%
1x12 @ 50%
1x11 @ 60%
1x10 @ 70%
1x1 @ %95
If you can complete this then it works every time, but it's a bitch to do.
>>37127901
>please support your argument
cant be arsed, if you dont know that people get better at high reps with practice you clearly havent been lifting for shitall time
>>37127901
I don't care for the (bro) science behind it because it's meaningless.
But I do agree with
>you're not good at reps you're just shit at maxing
>>37127808
Yeah. You could probably do this.
Actually what I did (and what I liked) was I did hepburn two days a week and then on a third day I did higher volume at a lower intensity. That was p fun.
I was (and still am) a weakshit though.
>>37127740
would jumping be a good indicator of type iib fiber composition?
>>37127914
Did you just recommend doing 104 reps on one lift a day?
>>37126818
I mean, you'll want to be as upright as you can, but some forward lean is fine. You absolutely don't want to hold the weight with your wrists tho.
>>37127948
To add 5kg to your lift at an advanced level, yes.
Aimed at someone like bodorio
>>37127968
Kek why are you getting weed
>>37127914
>all those reps at <60%
I honestly doubt their effectiveness.
>>37127968
She does not fucking look 18
Fucking hell, fuck off drug degenerate
>>37125180
hell yeah bro
how much did you pay for them?
>>37126171
Lactic acid is eliminated from your muscles mere minutes after stopping the activity. It's not like it stays in there and affects you the next day
>>37127979
BTW somebody guess my bodyweight, I'm 180cm
Winner gets a prize
>>37127982
Active recovery
>>37128005
210lbs
>>37127925
...yeah I never said people don't get better at reps with practice
you're providing more/less training stimulus to different fiber types when you train at a certain rep range
but genetics undeniably play a role
>>37127926
>the science behind the ability to maximally recruit muscle fibers is meaningless in powerlifting
this is the most stupid statement I've heard today
how the fuck is it meaningless when MORE FORCE OUTPUT for a 1RM IS THE "SPORT"?
>>37128011
OK I'm ending the competition early because this confirms my theory
I'm 170lbs
What the fuck is wrong with my body
>>37128024
of course genes play a role
but so does training, if you never do rep work youll be shit at rep work
