/plg/ - Powerlifting General

drop dead as in take a nap because oh boy I'm so tired from all this successfull lifting that's giving me so many gains... Train hard and rest hard am I right?

I'm wishing Lith get cancer but this is fucking horrible

5/3/1 isn't a solid tested program?
you should definitely not post if you're isley

>tfw done with first year of master's
Doesn't feel as good as I was hoping for tbH. Most likely because I fucked up on today's retake exam.

Random knee pain doesn't help either.

5/3/1 is fucking trash and Wendler is almost as trash as Lith

GIORGIO IS FORGETTING THAT ON AUGUST HE WON'T BE ABLE TO SAY THOSE THINGS BEHIND A COMPUTER SCREEN

Actually beat his ass please

Fucking come at me

Spaghetti vs Yorkshire pudding 2k16

Fight to the death

I'm hype.

reminder to drag the bar up your shins when you deadlift

NOT SO TOUGH EH, TOO BAD THE INSULINI TRAIN HAS NO STOPS BEFORE YOUR CHIN, GIT READY

>virtus will die before you
feels good man

>lith will die before you
FTFY

sauce?

Virtus, are you not strong enough to make the Italian team for IPF worlds?

Your feet kinda slide around when squatting. Maybe you should get a pair of these bad boys.

>everybody either says it's the best program ever or that it's total garbage

ok...

I'm reading a book right now with 3 levels of novice programs followed by three levels of intermediate programs, along with an advancement cycle. after i do some 1rms on the 18th, i might try their novice programs, start on the first and then the second

I've ran 5/3/1 and P2W novice program and hated them both

Why won't you run gregs? Everyone who's running it has been making progression

Can't remember, sorry.

I should actually be quite competitive in the junior classic division, the problem is that italy hasn't gone to classic worlds yet, only eq worlds

which program of his should i look at?

Read the PDF that comes with it
It's your choice. Read them all. Do what looks fun to you.

>everybody either says it's the best program ever or that it's total garbage

Probably just depends on their own experiences with it. I'm doing 5/3/1 for my bench and squat and it's working extremely well. I'm a fan of the consistent gains.

Oh but I thought you supplied fake information

Enjoy ur cancer

youtube.com/watch?v=IxPbgnO81sQ
Here you go

What's your number??? I just googled the last one and it's a taxi company

Why are you such a pussy

For what reason?

If lack of federation money, don't the competitors pay for all costs?

>I've ran 5/3/1 and P2W novice program and hated them both
could you go into more detail why you hated them?

Type 1 diabetes mellitus?

I hope that's not what you mean George..... Cause then I'm sad

Not fun and made poor gains on P2W and no gains on 5/3/1 triumvirate

sauce?

Rocco has t1dm

It's unlikely he'll see 90

Also Italians are famously bad at fighting. Muh ww2

I thought he was t2?

I'm also t1 so even though what's u said is true it always makes me sad to hear it. :(

What's your life expectancy? Perhaps you could do some risky shit like train surfing or climbing giant buildings

5/3/1 sucks for powerlifting and you shouldn't take advice from someone who has a sub 4pl8 deadlift.

pornhub.com/view_video.php?viewkey=ph575460edacb01

Came buckets

Start with the 3x beginner programs for bench and squat and 1-2x deadlift.

>5/3/1 sucks for powerlifting and you shouldn't take advice from someone who has a sub 4pl8 deadlift.

5/3/1 does not suck. People who can't handle slow and steady progress suck and then they program hop cus

>I ran 5/3/1 and only added 15 lbs to my bench
>Cause I only ran it three times
>But it sucked

Meanwhile I'm here on year two of Wendler's program having a goddamned blast.

>It's unlikely he'll see 90

With current tech and understanding, sure, but are you suggesting we won't figure shit out in seventy years?

pls post more about your experience with 5/3/1

Anecdotes anecdotes anecdotes

Reasons why 5/3/1 sucks for powerlifting
>low frequency, less form practise
>Low specificity, even less so if you don't do BBB
>slow progression
If you're capable of weekly progress than choosing to progress monthly is not a smart move if you're a competitive lifter.

You add such low numbers over s great period of time. How can a competitive power lifter justify this?

Cut is going well lads.
Down like 6 pounds

Any squat tips? I know I go way too deep, I have trouble figuring out when I've just hit depth.

Happy for you breh

Leave this place
It's been invested with summer

Please take me with you

I've pretty much added 25 lbs to my total per month as long as I've been recomping or gaining weight, and then I would say every two months when cutting. I do the good ol basic 5/3/1 (no joker sets, etc.) and did the BBB program for a year straight before moving onto some more powerlifting specific accessories. I finally dropped OHP after I stopped enjoying it, and instead now do Frontsquats and Closegrip Bench on Mondays. I typically take all deload weeks.

Is my total great? No. Am I even in the top ten strongest /plg/ posters? No. But I enjoy my training every day and in two years of four day a week training have never once felt "burnt out".

The person progressing weekly would stall out anyway.
Its not like you can just write "okay ill progress 5lbs per week" and just do it forever.
Monthly is more sustainable for long periods of time.

>Defending the shittiest program, with the slowest progression

Progress is progress, but you're progressing sub-optimally with 5/3/1.

>capable of weekly progress
>competitive powerlifter

Those two things are mutually exclusive of one another, making your point moot.

Fuckin eh lad keep it up. Gonna be ShreddedJoe before you know it.

Figure out your depth and everything else will fall into place.

>It's not even summer yet.

So you're happy that you can just sail through your training mindlessly and make slow as balls progression?

This is my hell

Every session is worth putting in 100%. If you just mindlessly sail through training you'll never be in the top 10, let alone the top 10,000

Nice job NotWorthlessBro.

Honestly I don't think going too deep is a problem. It's good to get the rebound out of the bottom, and since the sticking point is just above parallel (in my experience) it doesn't seem to make it harder going lower.

Take my advice with a grain of salt though, because you know how shit my squat form is.

Sumo help would be appreciated as well

Just ask someone if they can spot you when they're in between sets.

I'm not a doctor or anything, but maybe you should get more electrolytes during or before your workout?

You're making 5/3/1 kinda attractive to me.
But with the current state of my body im not up for pl lifting atm. Joints are constantly in pain and body just feels awful.
Work is destroying me.
If i land this interview Tuesday hopefully my body will recover and i can get back to lifting right.

If we apply that logic we may as well play it safe and progression every 6 months? Too fast? How about every year?

Yes yes. I know you bench 60kg but eventually one day you won't be able to progress week to week so I guess WE BETTER NOT DO IT WHILE YOU CAN

Fuck off genetic dead end

Local meets are a thing retard
Also this is an "Argument from" logical fallacy

No real rebuttal? Why incite an argument if you can't refute claims?

is this low bar or high bar ? nothing wrong with your squat but you don't have to go so deep with low bar that's all

>Every session is worth putting in 100%

Do you rep max? Cause I do. Every single session I push my body to it's absolute limit.

Do you honestly think that "enjoying training" and "easy training" are mutually inclusive?

You have some pretty wild ideas about 5/3/1, especially considering you;ve never ran it. You read one Powerlifting to win article and thought the difference between a good total was a program and not

TRYING HARD

why are you so angry and stupid ?

Just fucking quit

You're a worthless dead end who is out squatted and deadlifted by Fucking DINO of all fucking people

I'm having a blast on it. My lifts have gone down, but I don't feel like crap. I even have a fuckton of accessories and I feel pretty good.

Low bar. High bar is too uncomfortable for me to even bother with. I'd rather do front squats instead of high bar

>Hexplates

REEEEE NEVER COME BACK

That's probably one of the reasons I need 5/3/1 honestly: I work manual farm labour most days, so having the self regulation of rep maxing helps me train even on days when I've already had my ass kicked once. Good luck becoming an oinker.

I had a trigger warning last thread lel. I didn't have much of a choice, I didn't have time to go to my university's gym.

>capable of weekly progress
>competitive powerlifter
>Those two things are mutually exclusive of one another, making your point moot.

Unless you're defining competitive as "good" and not literally just someone who competes in powerlifting this is one of the dumber things I've read.

why high bar uncomfortable ?
well nothing wrong with your squat desu although it looks more of a high bar than low bar desu so you may look at that

>never ran it
Your whole argument is based of these wrong assumptions

You literally put in no fucking effort because you're a barely intermediate lifter who adds 15lbs to his total a month. I put that on my total a week and I'm an intermediate lifter lmao

I actually fucking try

You think lifting is a hobby?

It's my life

My passion

I leave the gym covered in blood and sweat

Oh fuck off you dipshit, stop trying to sound hardcore here

Hello summer

>Local meets are a thing retard

What backcountry shithole do you live in that novice lifters (weekly progression) are "competitive"?

I should also make note that 5/3/1 has a mechanism for faster progression in its rep maxing. Should you, for example, bang out Five reps on your 1+ day, it is recommended to recalculate your 1rm and thus bring up your training maxes more than the normal progression rate.

>My lifts have gone down

see

>I even have a fuckton of accessories

#IRONLYFE
#NOEXCUSES
#HARDWORK

Life expectancy for t1s is like 7 years below the median.

However I have some good things going for me which will probably improve it tBH

Ah, yeah, I can see how that could be confusing. I was using competive colloquially as "someone who has a shot at podium".

Man, Sean, I will give you one thing: you always know how to make me chuckle.

The rack position just doesn't feel comfortable in the slightest. I know it's more of a high bar squat, but it eliminates a lot of my forward lean and issues from using a Rippe style squat.

I was exaggerating a little. It also has to do with the fact that I massively changed my squat form. I don't think this is too many, do you?

Sunday
Press 5/3/1
Paused Bench 5x10
Row 3x5
Chin ups 3xF
Lateral raises 3x10
Rear Delt Flies 5x10
Curls 5x10

Tuesday
Squat 5/3/1
2 Count Paused Sumo Deadlift 3-5x3-5 (70% of TM, bump up to 80% eventually)
Ab Wheel 4x10
Leg Curl 3x10

Thursday
Bench Press 5/3/1
Press 5x10
Weighted Chin ups 3x5
Row 3x8
Lateral raises 3x10
Rear Delt Flies 5x10
Curls 5x10

Saturday
Deadlift 5/3/1
Paused Squats
Squat 5x10
Ab Wheel 4x10
Leg Curl 3x10

>What backcountry shithole do you live in that novice lifters (weekly progression) are "competitive"?

This isn't a counter argument

This statement is entirely false. Do you have any powerlifting experience what so ever?

You've also failed to address a single other point but instead put up a straw man argument which you're debating against, and not one of my points.

7 years ain't a significant amount of time
Stay well my man

The average person is also a non-athletic couch potato and lives off of shit-tier food.

Don't worry too much about it senpai.

>I don't think this is too many, do you?

Holy shit yes that is way too much. Here's mine:

Mon
CGBP 4x8@70%
Frontsquat 3x5
Chinups 5x10

Tues
Deadlift 5/3/1
Paused Deadlift 5x5
Leg Raises 5x10

Thurs
BP 5/3/1
Slingshot work
Rows 5x10

Fri
Squat 5/3/1
Paused Squats 4x4
Leg curls 5x10

pls reread the part after what you just quoted.

This isn't strictly true.

I feel like most people here were those coach potatoes bunch.

Everyone I knew grewing up played lots of sports and were quite healthy.

I sat at home, played vidya and didn't eat my veggies

Now I just sit at home and lift weights instead of vidya

Exactly.

I'm active and (I know you can't say this on Veeky Forums without being attacked by someone) reasonably educated / intelligent so I'm not super worried about it

Thanks friends

>"The biggest problem I’ve seen with this is people doing way too much. They do too many sets,
or too many exercises. These lifts should compliment the training, not detract from it. People
choose exercises for every body part, train them excessively, then wonder why they’re
overtrained and not making any progress. When you’re choosing your assistance exercises, do
yourself a favor and justify why you’re doing them. Don’t bullshit yourself. You must have a very
strong reason for doing an exercise. If you don’t, scrap it and move on. Sometimes, instead of
what you do in the weight room, it’s what you don’t do that will lead to success."

It isn't a counter argument it's an ad hominem logical fallacy

I've trained myself in logical fallacy so so none of your childish physiology bullshit will get past me

5/3/1 destroyed

Captain shitstain destroyed

All things considered, i am not ready to do 5/3/1 or any monthly progression program.

next week i do 1rm tests, for fun, then i will cut down to 75kg and try and keep my gains. should i keep running my current program and just not increase weight during the time it takes me? or maybe that would be a good time to try out the 5/3/1 3 month challenge?

After i get down to 75kg, i'll lower my weights by 20% and start the P2W novice program 1 and a controlled bulk. once i pass phase 3 i'll do 1rm tests again, then start the advanced novice routine as long as i've made some decent 1rm gains.

I also need to do more mobility and cardio work

I have about a years more experience than you. I'm willing to coach you for free if you do what I tell you and don't quest my choices one bit.

My names Dino

An insult doesn't instantly make everything he said an anhominum.

it's like you never had a phase where you made atheism videos on the youtubes with windows movie maker

n-not that i did myself at all...

what would your advice be, and what are your credentials?

>75 kg

Nigga how tall are you

Lmao, none of the accessories, besides the 3x5 rows, weighted chins, and paused variants are particularly taxing.

I do have justification for them, although I have already dropped front raises since they weren't necessary. Lateral raises might go next, because they're less justifiable.

I'm not giving free advice. You need to sign in a contract where you'd agree to everything I tell you to do without question.

My credentials are that
>I'm stronger than you and like 10 years younger
>all the trips know me and think I'm really cool

on the short side of 5'10"

Not the guy you're replying to but the assistance I do rn is:
Rows
Chins
Face pulls
Db bench
Meme press
Ltes
Hypers/reverse hypers
Core
Occasional farmers walk (tendinitis)

I can pretty well justify all of these. Maybe not rows AND chins tho

kill yourself, like unironically you are worse than him right now and are underage as fuck. OUT

Why not just stay at 83kg and fill that out? You look decent tbqh

LOL. V. NICE MY FRIEND