/plg/ - powerlifting general

>oh what a cute girl
>wait what

eggman lives

>cheeky quart of milk before bed to get enough calories

I need to remember to eat when I play video games.

>>old /plg/ nostalgia edition
f

>230 max bench
>385 max squat

I wish I could trade places with you. Bench is a meme lift.

>I wish I could trade places with you.
That means you get my deadlift too

>he doesn't know how bad my deadlift is

lad...

instagram.com/p/BJt-cZ6jStF/
Squat max test best. 385
lbs
10 lbs shy of my all time PR, but first time in over a year I've touched this weight or even near it without my hips or hamstrings having sudden full-blown AIDS

Shouldn't be too bad, but deadlifts might take a while.

stats?

>WHAT ARE YOU TRAINING TODAY/TOMORROW
Block pulls today
JEFFERSON DEADLIFT or lunges tomorrow

>HOW WAS YOUR MONDAY
It was ok. Thanks for asking

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY
Turns out ground turkey is actually pretty good, on par with ground beef for half the price. So turkey tacos with bacon tonight.

>DID YOU HAVE A GOOD WEEKEND
Meh. Had better, had worse.

>HOW YA HOLDING UP THERE, BUDDY
Wish I could cut faster without losing all of my strength. I definitely overbulked and now its a long way to go.

nn plg

I hope you had a great monday

I hope you have a great tuesday too!

lower faggot

>sparrow
>old /plg/
how quaint

Thread theme

youtube.com/watch?v=FpHNlx0pPIU

no
youtube.com/watch?v=IxGtRLM9HYc

incorrect

youtube.com/watch?v=C8vrho4oliU

Haven't tested 1RMs but estimated

>235 bench
>335 squat
>395 diddy

beltless

runner up

youtube.com/watch?v=hpCBv1dO3eA

>235 bench
>beltless
the absolute madman

Does SBD actually sell that headband that everyone has or do they only give them to non-shit lifters?

training beltless is useless if you don't know how to brace properly.

same with belt.

infact, training is useless if you don't know how to brace properly.

stop training and work on bracing.

stop bullying ;'(

I need to hide my mediocrity behind some sort of excuse!

>used to look up to Prutus when I first started in /plg/
>am soon to be passing him
lad....................

>WHAT ARE YOU TRAINING TODAY/TOMORROW
bunch of super setted upper body today starting with bench. leg injured. can't do anything but upper body. Feels great.
>HOW WAS YOUR MONDAY
Forgot caffeine pills this morning so felt like shit at work up until lunch when I remembered I had caffiene pills in my car
>DID YOU HAVE ANYTHING GOOD TO EAT TODAY
sushi after work was aight.
>DID YOU HAVE A GOOD WEEKEND
meh
>HOW YA HOLDING UP THERE, BUDDY
think things might start turning around for me. If not, well. God save the queen.

Well I ordered a belt a while ago and it still hasn't arrived. It should be here within a few weeks because lmao Inzer.

It should be easier to learn bracing with a belt since I have something to push my abs against and squeeze the shit out of them.

L A D
A
D

I'm hoping once my Sheiko cycle is over I'll be able to blow those maxes out of the water since those maxes are about 1.5 months old.

How far are you ahead of me and how long liftan'?

Theme is comfy
youtube.com/watch?v=oTN6cGmH2yM

youtube.com/watch?v=IGqeyQhBPMI

youtube.com/watch?v=-UOTLTgDH44

youtube.com/watch?v=u61k6qC7BN0

youtube.com/watch?v=Oeb9UWGSVM0

>It should be easier to learn bracing with a belt since I have something to push my abs against and squeeze the shit out of them.

I can brace like a god without a belt. You don't push against shit to brace properly. I don't think you know how to brace lad.

I started lifting with a belt about 5 weeks ago. Squat still hasn't gone up and I'm having a hard time trying to figure out how to maximize gains out of it. So far my squat has gone up 0kg because of a belt. Most I've seen from it is more stamina. I can do high intensity for higher reps.

Max triple beltless was like 375. Belted did 405 pretty easily although misgroved a lot because fucking belt.

>mfw

maybe the fact that you love trannies Tbh ;^)

>It should be easier to learn bracing with a belt since I have something to push my abs against and squeeze the shit out of them.

You cant squat 3 plates without proper bracing?

TALENT CHAD GET OUT REEE

phantom of the opera

Sometimes effort just ends up being more important than technique. I ended up pulling 5plate before I ever learned to brace my lats or my abs properly.

youtube.com/watch?v=TWcyIpul8OE&index=5&list=RDHNy7VtSsmu8

>you dont't know how to brace properly lad

Sounds about right, I really aughta' work on it. I never give myself a mental cue to 'brace up' before squatting and honestly forget about it all the time.

Definitely going to try and work on my bracing in the future since it has been nothing but an afterthought up to now.

Wouldn't fucking trannies imply higher test? The Romans thought anally ravaging a man was the 'manliest' sexual act one could commit ;')

>double negative

Please friend it's too late for me to figure this out and my brain feels fried

rome was a projection

youtube.com/watch?v=HP_NE4XZGAc

C O M F O R T

DL 335, squat 245 and rapidly exploding since I learned how to use my quads, bench.............................165.
Been training powerlifting, I dunno, 3 months? Maybe 4. Been lifting for longer than that though so

>The Romans

It's never a good idea to cite the Roman's when making a rational argument.

...

Did speed DLs today, bar banged the everloving out of my knees (well, the very bottom of my thighs I guess) on the eccentric all afternoon long, hurts like dick to cross my leg now.
What'd I do, get too focused on speed and start bending my knees too early? Hips sit back until bar passes knees, then knees can bend, right?

I'm guessing those are your 1rms?

Mate if you can pass me I will make a video of myself sticking a hot chili pepper up my ass.

Was just hyoke laddos, as implied by the smug ';')'

>perturbator
nice :]

are those inzer belts

>Mate if you can pass me I will make a video of myself sticking a hot chili pepper up my ass.
I'll have it done by Christmas, that can be your gift to me.

Bulking season is now.

getyarn.io/yarn-clip/aba8e231-2672-49ec-a9fe-a8e415746f9f

okay lad. The next time I make a guest appearance in plg probably in a few months I want you to be totally and completely proficient at bracing. It's not a hard skill to learn, it just takes a little bit of time and dedication. It's like learning to tie your shoe laces. If you don't learn this, and don't learn from what I tell you I will lose all respect for you.

Anyway, continuing on.

youtube.com/watch?v=VcY3YSW9vX4

youtube.com/watch?v=ibH_B0ZGvrU

watch these videos. The second one is much longer so pay attention. The first video you have the liberty of watching several times over to retain all the information in it.

Basically to simplify shit. All the air you suck in should fill your gut from the bottom up, like pouring in water in a jug. You chest shouldn't rise at all. All the air goes into your ever expanding lower abdominals. Once you've inhaled all that you can, you flex your core as if you're about to be punched. You can practice this standing up, and asking someone to punch you. Seriously. Bracing for a squat or deadlift is exactly how you brace to get punched.

Once you finish watching and learning from the videos, practice bracing in your day to day life. Watching TV? Practice bracing. Waiting for the bus? Practice bracing. Porn buffering? Practice bracing.

can*

...

Duffin's piston analogy in the second video was what finally made bracing make sense to me, and was exactly what I forgot to do when I missed that 230 pull at Taranis.

dude I could tattoo my cues on the back of my hands and I would still forget them on competition day.

Thanks bby. I just gave it a couple shots standing up and it felt pretty natural and easy, honestly. I'm almost definitely not doing it right but I think I get the general gist of it.

Gonna watch those videos tomorrow on the long drive down to the job site since I'll be chilling in the passenger seat.

I won't disappoint you, I'll be the air-sucking, ab tightening king of /plg/ by then.

gnight

Ah makes more sense now. I may be able to squat even more than 335 now without proper bracing because of da Sheiko, and now that I'm gonna gitgud at bracing I may have even more easy gains in my near future.

youtube.com/watch?v=uwqLH-1UWUo

>All the air you suck in should fill your gut from the bottom up, like pouring in water in a jug. You chest shouldn't rise at all. All the air goes into your ever expanding lower abdominals. Once you've inhaled all that you can, you flex your core as if you're about to be punched.

>try this, as I usually clench core and then inflate
>fill up belly to bursting
>clench
>every single gap between the vertebrae in my lumbar spine pops at once
nice.

I feel like feeling tired in the mornings is heavily related to waking up in a REM phase.
I can sleep more than 8 hours and feel tired when I wake up at the wrong time.
And I can sleep something like 6 and feel fine.

How does one adress this issue when there are such irregular factors as when you finally fall asleep etc?
I am really sick of being tired all day every day. I fucking hate the feeling, it's uncomfortable and makes one inproductive.

Sleeping eight hours and going to bed for eight hours are two different things I want you to think about.

That all being said, nn plg.

I have really long legs, like they're honestly a good 65% of my body.

For conventional DLs, my correct starting position is with a completely, or very nearly completely horizontal back, right? The same position most people would be in for a SLDL?

>am really sick of being tired all day every day.
waking up in the middle of REM sleep will cause a harder wake up, but it shouldn't effect your entire day.

If you dose heavy caffeine during training but not during the rest of your day this might be the issue. The issue could also be overtraining. You might be in a constant state of being overreached without realizing it. This happens to me sometimes because I work some pretty long and laborious hours and don't realize i'm not recovering from training.

If you want to wake up in the middle of REM cycles you need to plan your sleep and wake times. It takes on average 15-30 minutes to fall asleep, and sleep cycles last about 90 minutes. I usually go to bed at 11ish to asleep by 1130 and wake up at 630-7ish.

Not necessarily. it's going to depend on your arm length, stance width and overall mobility. In any case its probably not going to look much like the back position on a SLDL.

>your arm length
Also long. Tfw gibbon mode.
>stance width
Get the most strength out of a really quite narrow stance.
>overall mobility
I'm moderately limber. Not stiff, but I don't think anyone who's flexible would call me flexible.

From everything I've read, it seems like my starting position should be something like pic related on the left, but that just seems so odd. Then again, when I go heavy, I tend to look like the right image, so that's uh, probably worse.

The right is certainly much worse than the left.

Discuss

Essentially my legs bunch up if I try to have a more vertical torso, which makes my upper body less stable.

Thanks for your input!

I do consume caffeine before training, however not in crude amounts - I usually chug a 500ml monster, which has around 32mg per 100ml, thus 160mg in total.
I do not drink and caffeine at work. I think I would become resistant to it really fast and there would be no use anymore. Also, I see how my colleagues are all dependent on coffee, don't really like the idea.

I really have to see that I get to training earlier after work.
No dicking around, just eating and that's it. That also makes the monster drink less harmful to my sleep - AFAIK caffeine stays in the system for around 4 hours.

Are you fully regenerated and refreshed in the mornings with your 7 hours?
I almost forgot how it feels to be energized and refreshed in the mornings. I fall asleep on almost every boring occasion.

It's not overtraining though, I believe. I currently don't even squat and I do nothing crazy

she will back out last minute with an 'injury'.

doing the routine given to me by a kind user, gonna finish 5th week tomorrow, in the middle of the 3rd cycle.

My lifts are (theoretically) way the fuck up. My question is: when should i be testing 1 RMs?

That depends on the routine.

copy pasted from notebook

AxBxCxxDExFxGx

A
Back Squat 75% x8
Do repeat sets of this until you hit rpe 9

Bench Press
65% x10
Repeat sets until you can only do 9 reps

(Intermission, go relax for a few hours)

Deadlift 80%x5
Then do repeat sets until rpe 9 as squats.

Some sort of pulling
>Weighted chins, rows, etc.

If still feeling good

Some sort of pressing variant
>Weighted dips, close grip, feet-up bench, incline, ohp

Then accessory pump work
Good choices are shoulders, biceps, triceps, abs, lats

B
Squat varient (high bar, front squat, etc)
80% x6
Repeat until rpe9-10

Bench press varient
75%x8
Repeat until rpe9-10

Pulling work, accessories

C
Repeat A

D
Back Squat
85% 4x3

Bench Press
85% 3x3

Light accessories, pulling

E
Deadlift
85% 3x3

Bench Press
85% 3x3

-Accessories- and pulling

F
Back Squat (or varient) 85% 4x3

Bench Press (or varient) 85% 3x3

Pulling and accessories

G
Back Squat 90% 3x2

Bench Press 90% 3x2

Deadlift 85% 3x3

Pulling and accessories.

theoretically all my lifts are up 20-30 pounds so im pretty excited and wanna test em

Shot bolt upright out of bed at 2:00, 4:20lmao now. Gonna go for a run, kill my gains, then kms.

>bench press every workout

Go to the doctor and ask about a sleep aponea test. I got that shit ànd Im far from fat. Never feeling good from a nights sleep and tired all day is exactly my symptoms.

Do any of the lads have any experience with higher frequency deadlifting? Like three, four times a week? Thinking of unironically doing the Dan John 40 day program to bring my squat and bench back out of the shitter but less sure about it for deads.

>I had a dream that I had a small cute nose
>While I beat my old boss to death with my bare hands

Doing a day of 8s on SS was not a good idea before starting madcow. Recovered enough to train today. For even more volume.

The answer to this question is always "Try it out and see if it's ok or not"

if you can handle it, then why not?

Try to get more regularity in your sleep schedule. Easier said than done, I know.

>not benching every workout
>not benching a hard minimum of three times a week

Where the FUCK do you think you are?

It would be sumo and I've typically been good about not ego-lifting my deadlift, I think I'd do okay. Still, seems questionable.

If you're progressing fine on less volume, there's no reason to step it up

>WHAT ARE YOU TRAINING TODAY/TOMORROW

Incline 110x3x10
Incline CG 100x3x8

>HOW WAS YOUR MONDAY

Perfectly okay. Felt better after my diddies desu.

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY

Not yet.

>DID YOU HAVE A GOOD WEEKEND

Saturday night was pretty fun. Spent most of Sunday recovering.

>HOW YA HOLDING UP THERE, BUDDY

No idea.

Hey bros, should I do sheiko now or wait till I finish Texas Method?

The bench part only I mean, and if so, what sheiko? 3 a week? 4 a week? I'd like 5 a week bench only but I have no clue of how to do it.

my ass is sore and all I did was bench yesterday
wtf?
>WHAT ARE YOU TRAINING TODAY/TOMORROW
nothing because my back
>HOW WAS YOUR MONDAY
it was alright
>DID YOU HAVE ANYTHING GOOD TO EAT TODAY
bout to eat some baked avocados and eggs
>DID YOU HAVE A GOOD WEEKEND
not really, just felt deflated and didn't manage to study as much as I wanted to
>HOW YA HOLDING UP THERE, BUDDY
hopefully my back heals all the way and I can squat and deadlift again
and I want a musclefu (REEEEEE), I know I don't deserve one but fuck

Is coz you clenched. Make sure you warm up your legs and butt to avoid even more snapping

>should I do sheiko now or wait till I finish Texas Method?
Depends on how soon you'd like a broken dick

>warming up legs for bench
I mean I know people do that but I thought it was a meme until today

Good luck, smidgen.

Dat der leg drive. I use my ass more than my arms sometimes kek

>I know this is not good

Thanks. It's a proper hot day so I reckon I'll be a puddle by this afternoon

Lol, being a sweaty mess after lifting is my favorite feeling.
Any idea what accessories you're gonna do with madcow, or ya just gonna wing it?

NOW

Exhaust Madcow imo

Just rows on days where I'm not diddling.

My form has improved so my ass and hamstrings are catching up well on their own :)

Ballsy choice, but if that's what you want.
If you can, try and do weightrd reverse hypers, my ass and glutes have just blew up almost overnight.

A lot less stressful than doing glute bridges imo