Primarily for the discussion of powerlifting, but discussion of general barbell training is also welcome.
>External Link: powerliftinggeneral.com
Threadly Reminders
>You are welcome to post webms of your lifts at any given time, we are always open to submissions >You could use more bench volume - no your bench is not impressive >Don't neglect biceps and calves (maybe) >If you're under 105, you are a certified twink >Try Harder >This is the worst /plg/ ever
If you have any administrative concerns, please contact Fat Retard !!ypBEXJGAhOa. We hope you had a great day, and that tomorrow is also great.
Think I figured out how I'm going to prepare for maxing on Sheiko. Instead of running the whole #32, I'm just gonna run week 1 and week 4 of #32 and skip the skills test so I have a good 1.5 weeks of low intensity, low volume work to recover.
I get much more recovery time when compared to just running the first week for the skills test and I dont have to run the whole cycle and waste a month since I'm not prepping for a meet
Xavier Young
He didn't officially leave. Said it's so low quality no point in coming. He's not like garagebro that throws a big fit and grand exit and comes back. He's just not coming often anymore.
Jaxon Perez
Fuck ya'll niggas
Hunter Miller
They call Alabama the Crimson tide
Call me ______ _____
Matthew Rogers
>reverse image searched benchbros dad >found something big
:))))))
Dominic Foster
Ain't no such thing as halfway crooks son You're just a shook one
Landon Edwards
Finna do some squats
Blake Evans
Fuck u sean
Ayden Diaz
No1 cares???
Juan Rivera
Is Virtus here?I have a question about SI joint pain.
Robert Clark
Tomorrow is the last day of sheiko medium large load prep cycle 1. Should I increase weights by 5kg after that?
Nolan Ortiz
I feel pain on the area of the head of my left femur / groin. It's not a constant pain, I can induce most effectively if I put myself in the position shown on the pic.
What muscle did I fuck up, bros? Btw I don't feel any pain if I simulate those seated hip adductor machines. But my hip hasn't felt much stable during the squats, the bar hasn't moved on a straight path.
Connor Carter
How the fuck should /plg/ know
Benjamin Rivera
Call me the Silver Bullet. They call me Dark Child They call me Night Master They call me Pee Body They call me Peanut Arbuckle They call me Doorway They call me Pink Dress They call me Sweezie They call me GoGo Nuts They call me Pineapple Man
Cameron Lee
So my bench has recovered and is the same as it was before my move! YAY!
so from now on it will go up by 0.5kg every second session, giving it a potential of 1.5kg a week increase. Considering it's 3x3 at 78kg right now and my 1rm paused bench was 80kg last i tested it i feel i've made some improvements
My squat still has 7kg to go and it felt really fucking heavy at 115kg today, might have to drop it down by 5kilos if i feel the same way next time
My deadlift is rubbish as well btw. I have a bad callus forming on my left middle finger that hurts like a motherfucker
I'm going to split my work ups into a morning set, where i do my squat bench dead ohp and chinups, and then do my accessories in the afternoon, giving me two shorter sessions instead of one big one
Should I stop doing deaslots as per Sheiko? The deadlit to knee and deadlift to boxes looks so memey and they take up almost all the spots for exercises on DL day.
Can I just do 80% 5x3 and some deficit deadlifts instead to address weakness off the floor? I feel like I'd get better results
Jose Turner
>mfw realizing the "squat trains deadlift" meme wasn't a meme
you do chalk, don't you?
good job taking slow increases on bench, just make sure you're lifting explosively on every rep. what are your goals right now?
>calluses i used to hate having rough hands for some reason, but since i started deadlifts it's been a blessing kek
Ryan Lee
me again
After some googling I'm 90% sure it's iliopsoas pain. If anyone had this issue before please share the experience and what did you do to fix it. The pain is not unbearable for me, it's just that I won't squat until it's gone.
William Davis
The programs are examples should be adapted to suit you. If you feel you're strong from knees to lockout but weak off floor, swap paused at knees for deficits etc. Just keep volume and intensity similar, deficit pulls should probably be the same weights as paused at knees, maybe 5-10% lighter
Austin Ortiz
>calluses
JUST
Isaiah Rogers
Going to modify my programming a bit.
>inb4 YNDTP Running 3x int med cuckols + closegrip and accessories...but now that I had so much fun with my slanger on the first day, I'm just gonna add 3 ramping sets on the slanger on top of what I do for my cuckolls days. for the near future: I need to learn how to bench with my ass on the bench
longer term:
Looking forward to doing spotshot after meet in a bunch of weeks.
Nice man.
Apparently sheiko believes deadlift moves squat but not the other way around.
Joshua Johnson
this.
i mainly do squats and hang clean pulls and my diddly keeps increasing steadily
Jaxon White
>TFW arch in bench press hurts my lower back
please help, how do i do it properly?
Austin Martinez
High bar > lower bar in terms of lessening range of motion and spinal health.
Eli Collins
>Block pulls on sheiko
Michael Barnes
Why are you doing block pulls, isn't your wilks like 300? Nigga sheeeeeit
Eli Bennett
what's your experience with this
>mhw no calluses do i even deadlift
high bar lessens range of motion? how... i thought low-bar just changes the front-back moment arms so you get less power bleeding
James Young
Do you even lift with those hands nigga? You got NO broads in atlanta
Julian Cooper
More like 310-320.
I'm running sheiko and it says to do block pulls, so I'm doing block pulls.
so i have one day to fuck around before starting a super secret program on monday
hit me with your best back routine /plg/ :D
Nathan Perez
DAILY REMINDer
Grayson Sanchez
If u won't tell me what ur running then I won't help u kys
Christopher Moore
Jesus chist. My gym sometimes has people that squat or deadlift a bit weird, this is like a sanitorium for health freaks that went insane compared to that.
Leo Foster
Jesus christ do you ever stop posting here
Ethan Bennett
but muh thoracic arch
a certain /plg/ personality is programming for me ;^)
Connor Nelson
>If you're under 105 105 what as what?
Isaiah Evans
Last warning buster
Josiah Rivera
Squats moving decently well so far lads
If you weigh less than 105 kg
Christian Green
>but muh thoracic arch The thoracic spine can't move. It's fused by the ribs.
Colton Rodriguez
so why is it always shilled around? and for curiosity, how did you get your arch so nice?
Chase Rodriguez
that person is me
A: bench squat dl B: squat bench dl
ABABABx
thank me later xx
Matthew Clark
Smashed my training today nigga my broads gonna be HORNY when I get back to atlanta
Luis Martinez
260x9 smeshed lads
Lincoln Rogers
squatted 105kg 3x3 today #smashed #lightweight
William Morales
In FOUR daytime I'm going to smash my max bench + 15KG for 3 REPS.. M
Adam Ortiz
when is usa raw nats?
Alexander Taylor
93 x 5 on bench. felt like shit bc I have to put a towel on the bench. Fuck comercial gyms. Can't wait till next month to go to another gym and arch like a motherfucker.
Brandon Rodriguez
Squatting? Good job.
Are you broke dick guy?
Xavier Allen
non-fat redhead 18 year old with big boobs on tinder says she doesn't feel too good so instead of going on a date we should just hang out in her dorm room, and that her friend's going out and she'll text me when she leaves. and it's leg day. should i hit legs, or save my energy?
Elijah Carter
Everyone must hate me at my gym
>I take our heavy Dumbbells (we have 100kg Dumbbells) and I don't put them back >I throw the METAL plates down to the ground >I leave Dumbbells on benches >I sweat like a pig on everything >I never put plates back >I do rack pulls and bend the bar
Because it's an oft repeated and rarely challenged meme.
I bridge four times a week and flex my glutes really hard when I bench. Means I can have my hips higher off the bench.
Ryder Gomez
I'm going to add 10kg to my bench in 1 month.. M as an intermediate
Tyler Martinez
Squat right? Nice lad
Cooper Miller
Good luck on your coming pr at 2pl8
Parker Cooper
120kg.. M
Robert Moore
where are you from? This is an interesting set up...
Xavier Miller
I'd be interested to see how many times you could do 210 with a 1 second pause on bench instead of tng. Good job on the squats. It's funny how close our lower body lifts are. I squatted 255x10 last time I did a 10rm.
Leo Butler
With a pause.. M
Dominic Harris
So if I'm running Sheiko with a 250 bench max and I find benching very easy in spite of pausing every rep, does that mean 250 should be 100% possible come maxing day? Maybe 255-260?
I never maxed on bench and assumed my max was 235 via 1rm calculator so I have no clue where I stand.
Gabriel James
>Mfw 5/3/1 unironically taught me how to try harder I'll do the one second pauses, only for you lad. Not going past 9 though, no reason to.
David Edwards
i'm from France, and this is my diy wooden squat rack, in my basement
Jayden Richardson
How do I customize the Triumvirate 5/3/1 to be 3 days but still include OHP? Also, how do I combine running 5/10k with strength training?
Cameron Parker
you should probably buy a proper one
Ethan Jenkins
Got 9 with pretty much no problems. Easier than I thought it'd be.
Michael Young
I personally feel a lot more pleasure having sex after legs day, but if you're going to be doing some super acrobatic shit in bed you may want to save your energy. If not, I'd go through with the workout.
Robert Sullivan
Damn, mirin'
Unless it was paused like that last paused bench video you posted, kek.
Robert Diaz
you can totally tell twink alex and fat retard are gay for eachother but theyre both closeted homos who dont realize the reason why they cant cum with a girl is cause theyre gay