/plg/

Powerlifting general

Don't try too hard user. You might hurt your back edition

Other urls found in this thread:

youtube.com/watch?v=0YMQ3JFORZY
youtube.com/watch?v=bRDo2MLjiS8
twitter.com/JonnieCandito/status/763344094030499840
youtube.com/watch?time_continue=23&v=t-oQ2F4XZ9k
strengtheory.com/how-to-bench/
twitter.com/SFWRedditGifs

Mine is great.

New squat double PB and conventional deadlift PB

Anyone know what's in his stack?

...

Prayer and Jesus

Snatch grip sumo deadlifts?
YES OR NO

youtube.com/watch?v=0YMQ3JFORZY

Glad to hear it. Gains train just keeps rolling in.
What weights did you get?

Threadly reminder that you need more bench volume

/great week/
Just hit a High Bar Squat, 315 daily max. Strength is coming back faster than i expected. 315 is pretty alright considering my all-time high bar was 345.
Also, I've been working on a wider grip for bench, because i realize my old setup was basically a close-grip bench (pinky 1 inch inside the ring, now it's ring finger on ring and a lot more explosive)
Not working my deadlift intensely is an ego-sacrifice but it's doing wonders for everything else

I mean KK deadlifts beltless, so whatever. With that said, 4 inch/10mm belts are miles better than tapered belts

I have some next level inflexibility when squatting without a barbell

I can't hit depth

I get pain from hinging the hips

My knees cave in as the inner part of my legs too tight

HOW DO I FIX ALL THIS

Oh, this shit again?

The stretch reflex is a nervous response to the lengthening of a muscle. It does not require you to move fast, it is not a "bounce". It is an automatic nervous system response. You don't have to "do' anything the elicit the stretch reflex except not hang around too long at the bottom. Trying to accelerate towards the bottom is just going to make you loose.

more bench volume??

>Threadly reminder that you need more bench volume
how much more?

142.5x2
210x1
respectfully

The last 2 digits of your post is how many more reps you need to do

>Oh, this shit again?
;^)
Was reminded of it watching the OP webm.

Stretch your hips, hams, quads. Then kys.

How do you stretch ur hips m8

The only thing going through Ray's head underneath that kind of weight is "Damn this is heavy" and "OH LAWD JEEBUS DON'T LET MEH DIE".

The acceleration is because it's really fucking heavy.

Hinging the squat is a next level meme

Why the fuck do you do it? It just wrecks your lower back.

Lunge into a hip flexor stretch. Sit down, stick one leg out, throw the other over it, and do the motherfuckin' twist. Sit down, spread eagle your legs and relax your trunk down between them.

Come one bruh.

Reeee but I thought accelerating at the bottom of what you're sposed to dooooo

Btw ocg my hyperextensiln on squats is looking muh better. Improved bracing, slower /tighter, sitting back less, and more horizontal torso seems to have improved it in JUST ONE SESSION.

Fingers crossed that all of that doesn't go out the window on intensity day

Any squat is going to be a partial hinge, what are you saying?

I don't need your advice

>That squat and deadlift ratio
Are you me?
Good job though.

Glad to hear your strength is coming back.

>need more bench volume
This is so true. Yesterday I finished 4x3 bench at 85% and 3x8 at 75% and this was off a max 30 lbs higher than anything I've actually hit. My bench is growing like crazy from volume/food.

>438.6kg x 0
ftfy

FUCKKKKKKK

WHY DO MY ABS HAVE TO BE STRAINED

NOW MY GLUTE IS STRAINED BECAUSE I CANT BRACE AT ALL

AHHHH

>How do you stretch ur hips
youtube.com/watch?v=bRDo2MLjiS8

Bryce Lewis is always relevant. Here is a vid of him at Super Training Gym :) teaching some warmup techniques.

Tons of hip mobility (static and dynamic) in the vid.

>Reeee but I thought accelerating at the bottom of what you're sposed to dooooo
No. You can go too slow on the way down, but if you do, you'll know about it. Until that point, it's fine.

Ray up there is actually a decent example. Watch like the first half, or third as he's coming down. Look how slow and deliberate it is. There's no drop there, no lack of control. I think he even goes a little slower on the second rep, he controls it better.

Kind gesture but I won't lie to you I can not bothered to do stretches at home. If I was bothered, I wouldn't be in this mess.

Do you know any way to improve mobility through lifting? Like good mornings and stuff?

Haha you've actually commented on that to me before.
You're like finally I found someone with a worse squat to deadlift ratio.

Was 140:205
Now it's 150:220

>Do you know any way to improve mobility through lifting? Like good mornings and stuff?
Watch the video. Everything can be done at the gym.

If you can't be bothered with mobility in general, though, I would recommend finding a new hobby.

I haven't tested my max in over a month, but I'm probably around 155:200 now. Last time I tested was 150:190, but I think I could have pulled 195 if I didn't go straight for 200 after.

Congrats on the gains. What program you running?

Will taking naps during the day boost my gains?? as long as it doesn't interfere with my night sleep

no u r wrong

Custom atm (Essentially PPLxPPL, one heavy day, one light day except for legs which is a daily max double followed by 5x5)

After this cycle doing Sheiko.

I modify all my programs though because I'm a calisthenicsfag

Guy's this is serious.

twitter.com/JonnieCandito/status/763344094030499840

We went over this, nobody cares that you're a moron.

How about you give me $50 and I don't tell your mum that you're a little bitch?

>I can not bothered to do stretches at home

What, too busy waiting for the autoupdate to load the next two shitposts by random strangers?

Can't help but be reminded of
>Do you really want to listen to a guy whose argument is essentially "but it's really hard for me, so science totally blew it"?
t. marcel

>daily max followed by 5x5
I know someone who would approve.

USCF rating?

And who would that be?

I used to play at least 500 games per year, but I'm busy with housework ATM.

Challenge me again sometime :)

Glad you're working your brain to match your brawn. You DO have brawn, right?

el trapito

Sup plg

Care to rate my squat?

That was a 40kg warmup

youtube.com/watch?time_continue=23&v=t-oQ2F4XZ9k

5'10
110lbs
21 y/o

if you're not making gains, yes

depends on where you're at and if you're making gains or not family

>off a max 30 lbs higher than anything I've actually hit
wat. when are you testing? kek

>I know someone who would approve.
i also approve

>only need to take two more general education class in the spring semester

still would need 13 credit hours to get enough hours to graduate

what the fuck do I even take

all those faggot subjects bore me

dude lmao

haha, yeah i hear they have a lot of gen ed classes at app state

Wow mean desu.

chess is for nerds

>5'10
>110lbs
>21 y/o

Instead of focusing on your squat, you need to focus on your diet. At your bodyweight, you are under-weight.

Barbell training shouldn't be a priority to you in your current state.

Bodyweight work, dumbbell work, and EAT EAT EAT.

UNC Wilmington I believe

>p
I can't. I puke everyday.

I'm sorry to say that, but my uber max everydya is 2500kcal. I never, ever managed to reach the 3000kcal mark. I've been training squats for 6 months and I never brojke my 60kg squat. I have a strong aversion to food.

powerlifting is for meatheads

Alex.
He did daily maxing followed by 5x5 up to a 4pl8 squat.

I haven't tested my bench max in 3.5 months and I don't plan to for a while. I just keep moving my training max up based on a weekly AMRAP and I'm getting so much stronger.

>I can't. I puke everyday.

Go to a doctor. You are significantly underweight, and you most likely have an eating disorder of some sort.

You do NOT need to be Powerlifting.

I don't want to train in my singlet at a normal gym, would compression shorts be socially acceptable?

Gains train?

Holy fuck ur a fag

>haha dude nice job haha

when are you gonna kill yourself again?

Thoughts on going bench only?
Cons? Pros?
What comps will I attend?
Whats the best fed for it?
How do I master the bench press?
Whats a tried and true bench only program?
What equipment should I use to cheat?

Srs. fuck squats and as a result fuck deads.

Cons - Isley will hate you, you'll look like a lollipop
Pros - You'll conceivably have a real chance at an impressive bench

>How do I master the bench press?
bench 4x/week, build your upper body to monstrous levels, constantly improve technique

>Whats a tried and true bench only program?
make your own. learn to program and autoregulate.

>What equipment should I use to cheat?
wraps, elbow sleeves, slingshot, bands, boards

>bench only

You can compete in one lift only at almost any meet, any fed.

The fed depends on your preference of drug tested/untested, weight classes, weigh-in preference, age group preference, etc.

Tried and true bench-only program... dunno. Nuckols 28 would be a good place to start, but I'm sure you'll have to do some research/cobbling to figure out how to fill your week.

Most would recommend that you still squat and deadlift at maintenance, though. Benching is still a full-body lift.

Equipment is up to you. There are lots of options. Ask Isley or BenchBro.

LIVIA?

Where can I learn to program in laymans terms?

IPF do bench only comps? Cool.
Nuckols bench press is a little too little volume for my liking, I'm capable of handling more.
I will still deadlift but I'm not sqautting above 4pl8s again

>Haha, you're such a fag, kill yourself
>I have the maturity of a middle schooler and the body of a chubby 12 year old girl. Also I fucked your mom.

help please

...

I've actually read this book in almost its entirety and am still none the wiser.

I want to be able to program like sheyko

>Where can I learn to program in laymans terms?

Read that book by rippetoe about it. Also, run sheiko, RTS, 5/3/1 and any other program you can think of and try to figure out for yourself WHY they're structured the way they are, rather than just going thru it

>not sqautting above 4pl8s again
why tho

Ok panzer

squats r shit and hurt u, they r not ur friend, they r only there 2 hurt u

Eat. Seriously. People here make fun of me for being skinny and I'm 5'11 180 lbs.

Mark Rippetoe's Practical Programming for Strength Training is a good start. You can also pick up tips from the RTS Manual, and just generally reading about the subject all over the place. Supertraining is a bit of a legend but i don't know of anyone who's actually read the whole thing. also Nuckols has great tips on things like his 90 page bench guide
strengtheory.com/how-to-bench/

>I want to be able to program like sheyko
try coaching some newbies desu. i learned a lot from coaching this one 112lb kid to deadlift 405lbs in 4 months at 120lb and from studying my buddies' progress and my own
>am still none the wiser.
same

>try to figure out for yourself WHY they're structured the way they are
also this

He lifts in the Seahawks gym, he's from somewhere south of the Mason-Dixon, p sure that's it.

...

ill read it thansk

Anyone happen to have that picture of panzer deadlifting?

WAWTT

WHERE IS MY PRINCESS WHY DOES SHE NOT RESPOND TO MY EMAILS
my little monkey
my dick nippled brazilian fart porn goddess

...

Had a great incine sesh yesterday.

Regular Grip 102,5kgx3x10@7
Close Grip 100kgx3x8@7

Islets banned again lol

How much food do you eat famalam? I need some guidance, seriously. I'm like a child lost in a mall in regards to food.

>that ceiling pattern
Hello Panzer.

What did he do this time?

Avatar fagged

When will the IPF IPF his shit up

He's been squatting high for years now

>IPF his shit

IPF
>where even the IPF isn't "legitimate".

I mean... I was right behind the side ref

1/3 referees agreed with me this day

He really does get a lot of leeway.

Dear Diary,
Today I found out where Panzer goes to school. Now i just need to be on the lookout for a fat guy with really skinny arms hogging the olympic lifting platform.

>take steroids
>get fat so you don't look like you're unnatural
>use modern technology / techniques to avoid drug tests
>squat high
>get even fatter
>compete in a """"""""""""""""""""tested""""""""""""""""""" fed

Eh, deep enough.

just ate 3500 calories of junk food to forget about my problems

now I've got more problems

If you don't like it, then you better find a new "sport".

One of many reasons why Powerlifting shouldn't be taken "super-srs" and put into the Olympics.

>don't look like you're unnatural
I wholeheartedly believe big ray is natty, but he certainly does have the mutant look to him. He's as wide as three Haacks and twice as thick as your average 120.

What a childish viewpoint, never mind the fact I didn't even voice my opinion on the matter

>childish
>no punctuation

You're up early, sean