/plg/ - powerlifting general

Who?

......the fat curly haired onion smelling gymcel

...

...

...

It's time to say goodbye.

Goodbye. Ily.

thats not phil....

What the fuck is emse doing

Cause it ain't sheiko

I got her to run smolov

I-i building up volume then doing Sheiko novice

No one asked you shut the fuck up

Sheiko novice is like, super super easy

It also don't make any sense.

>tfw posterior DOMS from my hams to my traps from snatch grip sldl

Are you sure you're looking the right one? There's one for children and adults.

%age based training doesn't make sense for beginners because it changes so quickly for them

It makes even less sense when they're doing 65% for work sets.

This.

Fair enough, if you're not looking to jump on the sheiko bandwagon, have you given Greg Nuckols bench programs a look? Greg nuckols 3 day bench and Texas method squats and deadlifts might get you far very quickly.

What I'm saying is, the novice program on his app, and the novice program you find online is completely different.
Which one are you referring to?

t. trappy-chan told me

She won't listen to you either way,let her do whatever.
She is gonna come back and complain in a couple of months,rinse and repeat

Good. I hope she posts forever.

What would you suggest? 5/3/1?

2 8
8

All of them?

Why do you want "slow" progression? I don't understand why you either want 5/3/1 or Sheiko.
Why are you trying to get isleys advice on this?

I'm going to finish my sheiko cycle in September, which marks a year lifting, I should hit a 130kg bench.. M
Isleys been training 10 years and has a 150kg bench.

Why are you asking him for advice?

The beginner programs. 3 day squat/bench, your choice for deadlift. And of course, add in accessories as you see fit.

...

Otay buddeh

How's your low bar?

His other programs are trash, only bench is worth considering.
>3x a week squats
For what purpose, you don't need that frequency at her advancement to progress the squat.

this

Do you have no friends in real life? Is that why you're here?

...

When you're trying to ingrain non-fucked movement patterns, higher frequency non-maximal stuff is a pretty good way to go.

Day 1:
Squat - 4 warm up sets, 1 set of 5
Bench - 2x8, 1xAMRAP

Day 2:
Bench - 2x6, 1xAMRAP
OHP - I think it's 3x5 but I can't remember

Day 3:
Squat - 4 warm up sets, 1x3, 1x8
Bench - 2x4, 1xAMRAP

DOES THIS INTEREST YOU?
Progression is 2.5kg a week on basically everything, bench may progress faster.

I can elaborate.

Going good so far, these were my first week amrap results. Had some reps in the tank, wanted to save up for this week and next week.

Helps to ingrain the movement pattern, and its a DUP, so it's more varied and fun than SS.

Did some push jerk today. How's it look?
Thought it looked tolerable myself, but far from perfect.

No. Literally no. You can have good form doing a movement once a week. That's such a stupid reason to squat so much.

You risk
>over use injuries
>tendinitis
>pre-fatiguing the deadlift
>squat overtaking the deadlift

V O L U M E
O
L
U
M
E

oh don't be like that ;;3

Nice glasses

>Helps to ingrain the movement pattern, and its a DUP, so it's more varied and fun than SS.
Not a good reason, you can master the squat doing it once a week for Christ sake. High Frequency will actually make your squat worse due to fatigue and pushing through hard workouts.

It's so useless, she doesn't need to swat so much, especially since her deadlift is the same as her squat!

Which way to set up a band when you're deadlifting without a proper rack?
sketchtoy.com/67401688

Thanks. Gonna get some thick-rimmed ones soon though I think.

high frequency =/= high volume

this press form is atrocious and you're not allowed to post here till it's 2pl8 nerd

My deadlift is 85kg... So.only 5kg difference

High frequency does not mean generating a lot of fatigue in each session. It can, but it doesn't have to any more than training the lift once a week means annihilating yourself with thirty work sets in that session.

like so sketchtoy.com/67401705

It should be more towards a 40kg difference. What's wrong with this ?
I forgot to add rows to the squat days btw

It's faster progression than sheiko or 5/3/1 and high volume.
My squat went up very easy in that program. I put in no effort and reaped the harvest,

calikid you got mail

How did you like Clutz for bench? It seems too easy because every day is such a low RPE, except day 3's tng AMRAP.

>Can have good form doing a movement once a week
Sure you can, doesn't mean that will be the case for most people. The best way to get good at something is to do it frequently. In Esmeralda's case, it is unlikely that her form will be able to improve much squatting only once a week, considering how inexperienced she is.

>Deadlift is the same as squat
Good thing that squat progress drives deadlift progress, as well as being able to progress her deadlift differently to her squat. And it's also not a big deal, there are plenty of people with equivalent, or even slightly lower deadlifts than squats. It happens sometimes.

Diddly on binch and OHP day

Squatting before deadlifts at an intermediate level means you'll under preform the deadlift, that's the last thing she needs.

Squatting that much can lead to an over use injury.

You should also do the BARE MINIMUM to progress and do more when it doesn't work. Doing more =/= better results

LISTEN TO BUDA, PEOPLE. HE HAS EXPERIANCE.

Can I get a form check?

youtu.be/hyX6MyvwbJk

>people arguing about novice tier programs
Either read the fucking sticky or hop on Greg Nuckols' novice programs

>listen to buda

lol

y bully

I wasn't doing any pressing there though
Yeah most days were pretty easy for me and yet it still put a ton on my bench. If you had a lot of days with high RPE you wouldn't be able to handle the asinine volume on it.

I forgot to add that and rows because I'm a fool.
Pic related is the program.

You're almost never going to see a 40kg difference between squat and deadlift in a woman who barely squats 80. Deadlifting half-again more than you squat just ain't common at any level.

smells like B.O

Lovely

>Bare minimum to progress
Bad meme

>Doing more != Better results
If it involves going past your MRV, then I'd agree with you. But more work usually means more hypertrophy and better movement pattern ingraining, which leads to more gains.

Isn't this pretty much Madcow?

>Sure you can, doesn't mean that will be the case for most people.
Most people can maintain good form training something once a week.
>The best way to get good at something is to do it frequently.
I use to say this and I was far from wrong.
>Esmeralda's case, it is unlikely that her form will be able to improve much squatting only once a week
I'm recommending twice a week maximum.
>considering how inexperienced she is.
She's been training for over a year

>Good thing that squat progress drives deadlift progress,
Not true.
>And it's also not a big deal, there are plenty of people with equivalent, or even slightly lower deadlifts than squats. It happens sometimes.
It doesn't just "happen"; she has an UNDER TRAINED deadlift from power programming.

Nothing to do with her leverages. They have almost no play at her level. She has weak glutes and hamstrings. Period. You should work on your weaknesses.

thats me, not fil u retard LMAO

>Isn't this pretty much Madcow?
It is exactly mad cow you fool

>Bad meme
its fact. If you read the fucking PDF that came with Greg black ops programs, it says EXACTLY THE SAME THING.

>If it involves going past your MRV, then I'd agree with you. But more work usually means more hypertrophy and better movement pattern ingraining, which leads to more gains.
you can over train, but I should have said training more frequently =/= better results.
My bad. Doing more volume does yield better results, but frequency does not.

it is madcow

HE IS TALKING ABOUT THE APP WHICH IS THE ONLY RELEVANT ONE

I gave up on Isley, he's an idiot.

Looks perfeck thanks

Epic mindblowing and mind altering series if you guys havent watched yet, from two of the all time greats, Gold medalist Brett Gibbs and youtube fitness sensation Nick Wright brings you a must watch series of powerlifting inspired videos and vlogs

youtube.com/watch?v=xxfBhALqxN4

In your situation you just need to pick one and stick with it. Chose madcow 5x5 if you want something simple. Chose sheiko novice if you have £10 for the app.

also are you h-high?

>Gold medalist
;_;

strengtheory.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/

tl;dr Same exact program but spread out into higher frequency, more hypertrophy and higher 1rm.

Who has the bench gold again? Brett Gibbs

Time spent training is irrelevant. It's more about time spent well. I've trained for over two years at this point, and the only relevant part was for 10 months, since November.

>Fool
Lol, it's been so long since I've haphazardly looked at it, thought it looked familiar.

Madcow 5x5 is fine though.

D E S T R O Y E D :^)

No, just stretching. Madcow does look decent and easy to stick to

That is very specialised programs for advanced intermediates. You don't run this program with a sub 2pl8 squat and deadlift.

If is a way to train, and all programs work, because all ways of training work, but it WONT YEILD FASTER RESULTS.

Brett Gibbs 455 bench press with Nick Wright

Must watch

youtube.com/watch?v=PB_hqG9k8hc

I actually like the way he sets up with his feet in the air and back straight on the bench. Really helped me out today.

>anything but total matters
;_;
stop
pls stop
;_;

Don't do the bench portion, it sucks. Do Greg nuckols bench program.
Day1
2x8, 1xAMRAP

Day 2
2x6, 1xAMRAP

Day 3
2x8, 1xAMRAP

Add 2.5kg onto each set every week, it's a great way to build volume for bench, which needs more volume than the squat and deadlift.

>He's so qt

wright or gibbs?

get out of fit you stutterfag bitch

Brett obviously

Why is Nick Wright a thing?
Can anyone actually stand him?
How can someone be such an insufferable, obnoxious cunt?

Gibbs

That's not the program tho. 1-2 more reps than the two previous sets +5 lbs, 3-4 more +10, 5 or more +15

Whats the shortest guy youve fucked?