/plg/ - Powerlifting general

Kind of, it's really just as much as I feel like doing whilst taking into account other factors like how much uni work I need to do that week, other stressors, etc.
Basically I do as much volume as I feel like out of comp, which on a good week/month is quite a bit.

Have you tried increasing frequency?

Not that im anywhere near his level but i follow jesse norris' routine.

If i don't throw in a rest day here or there (i always do) I'll be benching monday, thursday, and saturday. Try and do heavy 1 day, form/volume the next, third is whatever i feel like that day essentially.

I want the rawmies to leave.

...

I don't have a great bench either, although here lately i've been pushing PRs. It could be a number of things, I like to do my flat bench in 5's or 3's. I'll do dumbbell bench for volume.. I've been working on my lats more as well, doing more row movements. it's help me become more stable & more of a pop out of the hole.
instagram.com/p/BMe1NmmD1wl/?taken-by=zmarstiller&hl=en
here's my last bench session. I used to grip pretty narrow, now that i've moved my pinkies onto the rings my bench has improved.

I have been lacking on upper back and triceps as far as accessory work goes.. Think that could have a huge effect?

I still have pic related saved from something you said quite a while ago. Do you still recommend this kind of training? How do you decide what intensity to work at any given day, just by whatever you feel like?

(file name weird cuz posting from phone)

I need help with deadlift guys.

>I have a straight back
>I feel my hams being stretched
>I squeeze my glutes

But I feel a sort of back "ache" during the exercise. Even loading the weight onto the bar feels like my back in burning from lactic acid build up or whatever.

I sort of get the same thing with squats but I'm fixing my form and it's becoming better, atg I don't feel any back ache, I could be pushing my ass up too much which makes the lower back constantly tensed which could be why I felt it on squats but I don't know what to do for deads.

Am I doing something wrong or is this fairly normal?

I sort of had this when I was running, after like 10 mins of having a muscle ache on my lower back it would go away and I would be able to run for 20 minutes more without any fatigue.

>140kg deadlift

better just take up rock collecting sooner rather than later

Sounds like you're not warming up very well

what did he mean by this

My warm up consists of:

5 rep 60kg
5 rep 80kg
5 rep 100kg
5 rep 120kg
5 rep 140kg < working set

That's a big warm up. Maybe you're actually fatigued by the time you get to your working weight?

Sup guise,

Im doing Intermediate high load, Ive done the skills test and made p sikk gains but I dont feel like doing the remainder 3 weeks they seem too easy with the intention to prep me for a competition which im not gonna do.

Should I just redo the same program or step it up to Advanced high load. Keep in mind I did the intermediate program and skipped lots of rest days when it felt possible to speed up the program. Averaged out on doing 4 trainings a week like I want to. But also it feels like I need to deadlift a tad more, the Advanced program seems like its the best solution. What you guys think?

>doing more than 3 sets of warm up
I also meant to imply that you're a genetic dead end and should quit lifting, by suggesting that you replace it with a more appropriate hobby like rock collecting.

>jesse norris' routine.
what is this

trenbolone injections

Lacking in tightness can be a huge issue buddy. I would starting adding in volume on them, something as simple as 3x12 after compounds twice a week.

1. Make sure you're bracing your core properly.
2. Breh that's a huge warm up, especially if you're already squatting and other stuff before that. I like Rippe's guidelines for warm ups. For deads I'd do
Top Set Weight *.4 for 1-2x5
TSW*.6 x3
TSW*.8 x2
Working sets

Mon dead + bench
Tues ohp + fs
Wedns accessories
Thurs dead + bench
Fri accesories
Sat squat + bench

Just did 200 poons for the first time since i exploded my shoulder. We all guna make it.

That may be, though I start to feel it maybe around the 3rd warm up set. Loading the bar and not exactly having a rest in between warm up sets is how I go about it. Do you take a couple minutes rest between each set?

Oh right, thanks buddy. Well I consider I'm doing fairly well for a turbo manlet weighing in at 70kg. Just hit 130kg squats which I was pretty happy with so I'm not too far off 1/2/3/4

Also I'm following Strong Lifts program but made everything 3x5 instead of 5x5, gives me that amount of warm up sets. Squats is even more

>5 x bar
>5 x bar
>5 x 40kg
>5 x 60kg
>3 x 80kg
>2 x 100kg
>1 x 115kg
>5 x 130kg < working set
>5 x 130kg < working set
>5 x 130kg < working set

It takes ages but you're meant to have little / no break in between warm ups then have a 3 minute break before your working set. Could just be a shitty routine but it's working so far.

>Do you take a rest between sets if a very exerting exercise

Yes I do, up to 4 minutes before working set and a couple of mins between each warn up set. The set up you have right now is not sustainable.

Listen to:

Apologies for typos, phone.

I get a warm/nerve/tingling in my back/leg from that hipflexor muscle that connects the spine to the hip. Usually stretching it out and pushing past my normal rage of movement with light wieght fixes it.

>7 warm up sets for 130kg working sets

What the fuck are you doing lad

I also have this snap. Slav sits fix it well

Squating deep fixes all

YEESSS

What are we training, eating, listening to and feeling today /plg/?

#
I can't appreciate any thrash after binging Vektor all summer desu.

Ten reps with the bar, 5 with 60kg, 3 with 100kg. That's all you need you faggot

it's pretty mental

i'll give a try

If you like it and want to apply it to squat/bench/ohp, it's almost exactly the same but you do a set of 10 with the bar and only do 1 set of 5 with 40% of your top set weight.

would you invite me to the discord?

It volume day so more rep PRs. After seeing Bryce post his AMRAP I'm feeling pretty hype desu.

youtu.be/SQUnSYwTa5o

>Training
Legs
>Eating
Two packs of Mr Noodles with 4 eggs thrown in, 500mL milk
>Listening
To my heart
>Feeling
My hurting heart

Why is my back squat so weak?

>Goal was to go from 200 to 220 by march 1
>Already weighing 213 morning weight

Because you're Dino

You don't feel like using a tool like RPE for that either?

Surprised this wasn't posted by Esmeralda, looked like one of her cringe attempts at humour

She took her trip off

Women and smart and funny????

5 x bar
5 x bar
1 x pause squat bar
5 x 60 kg
1 x pause squar 60 kg

(throw on knee sleeves)

5 x 60 kg
1 x 60 kg pause squat
5 x 80 kg
1 x 80 kg pause squat
3 x 100 kg
1 x 100 kg pause squat
1 x 110 kg
1 x 120 kg
1 x 120 kg pause squat
1 x 130 kg
1 x 140 kg
1 x 145 kg

5x5 152.5 kg

is this too much? feels comfy to get lotss of practice with low weights

Not training, ate spaghetti and now taking small pieces of chocolate (;^)), will give Vektor a listen, not feeling much.

Feeling so fucking weak in my hands

Think I'm dying lads. Whatever I got, it's fucking bizarre.

Just got back from the physio for my SI joint. Took me three fucking weeks to get an appointment (NHS of peace). Turn up and the guy was DYEL poo-in-the-loo who didn't know what I was talking about. He gave me a bunch of stretches I already do and despite being told it was my left hip that was the issue about a million times he still wrote "right hip" on the system.
Why.

Thank you based cultural enrichment

>He's blaming race and not socialised medicine

wewlad. The right got really fucked up by you pepes.

I thought you socialists loved socialised medicine

Could be AIDS?

Can't wait until we leave the EU and he gets deported
This is the only bad experience I've had with the NHS in my entire life but it's enough to make me consider going private. Insurance isn't even that expensive in the UK

is canada's medical system really not good from an individual perspective?

The american left makes it sound like heaven

I thought he did too maybe he saw one of my 50 posts on here about it that convinced him otherwise

Canadian healthcare system is a disaster and only benefits the extremely poor since they're the only ones who would be unable to afford or have a job with benefits that cover it

Because of Canada's socialized healthcare you get huge fucking wait times because there's a bunch of chinks and sandniggers clogging up the waiting list because they see a doctor if they have a headache or cold

You literally wait a month for most specialists to have an mri, ultrasound , nerve test etc

Socialism is for poor people and it sucks cock

Not to mention any doctor who wants money would just practice in the states so you get clueless poo in the loo doctors

discord.gg/sEgJv

That looks like a homebrew version of Sheiko. Doesn't seem bad.

You don't need to do the whole comp block if you're not competing.

You can do the advanced one if you have 4 days available.

It's awful Canadians come down here to burger land when they actually need medical attention. Socialized medicine=no competition so shitty salaries for doctors which means nobody wants to do more years of college to make a shit salary

>Me, a socialist

"no"

Naw. You need to have sex for that :((((((

You can ask for a second opinion, I imagine. Just gonna be more waiting though.

In ways it's very useful, but certain things have been brought into the fold that make no goddamn sense. For example: "Broke my arm, guess I better get my lad to drive me to the hospital; all this will cost me will be the coffee I buy him for doing me a favour!"; "Have chronic headaches, guess I better join the 18 month long MRI waitlist and hope in 18 months I don't have a brain tumor the size of a melon!"; "Having some weird issues, glad I can just go see a doctor, even though I'm going to have to sit and wait in the clinic while all these fucking idiots sit here because they have the goddamned common cold and they think they need to see a doctor for every goddamn little fucking thing. Fuck old people seriously."

Luckily we have the option to go private on things like Physical therapists, chiropractors (if you're into voodoo), and specialized shit like lazer eye surgery.

I believe socialised emergency medicine is a good idea, but the system gets overloaded, and the staff are overworked, because very few medical practitioners are happy to work under the system instead of jumping ship to a different country and opening a private practice.

All in all, I am appreciative of the fact that when I injure myself in the gym, like I did a year ago, I can hobble up to walk-in clinic, have the doc give me a quick once over to ensure no lasting damage, and then be on my way for a grand total of the $25 a month I pay to my provincial plan. It's not perfect, but I appreciate it.

thanks mate!

>chinks and sandniggers

Don't be a racist prick. We both know it's old people.

Fuckin old ass babyboomer bitches who shit all over their bodies and now they freak out whenever the get a little fuckin joint ache.

This reminds me though I gotta get my ass in the doctors and get a skin check for that thur skin cancer shit I am way overdue.

Off to work lads. Poutine out.

You guys don't have access to private doctors/hospitals?

Here in brazil we have both public and private... and it would work theoretically well if the country wasn't poor and the government wasn't corrupt kek

>Government wasn't corrupt
I don't understand those words in that order

cba desu by the time I get anything sorted out I'll be healed. I didn't even really need to go because I know what caused my pelvic tilt and fixed it and my hip hasn't hurt in two weeks now.

remember when islet secretly recorded a conversation with candito using his phone in his pocket without canditos permission ?

A FUCKING WEASEL

Didn't he also rape someone?

No what they're referring to is when he got drunk and pushed a girl (I believe she was a powerlifter) on the ground

That's also hilariously the only "fight" he's been in Kek

Fucking pathetic weasel

I live in the same borough as Isley so I might just go to his gym in a Blackhawks t-shirt and fight him

The only fight you've ever been in is between you and 10 other cock sucking characters that you've created

B
T
F
O

Make sure it's a Kane one and sexually assault him too

Samefag

...

Only hoc posters will understand this reference

I think it might be my hip flexors. Ever get a sort of lactic acid sort of ache there during deads?

What's considered a respectable front squat nowadays?

This proves nothing newfag

amazing posts thank you for posting

Now children this is what I like to call a "textbook projection"

Have a nice day Armand Abadullah Albar , shitskin

as intended, they're the only ones who deserve it

>the dicknamed frogposter is a /hoc/ poster

fuck, I should have known

That screenshot is about the same amount of proof that Sean actually lifts

Respectable front squat?
450lbs for 74 kg class
500lbs for 83 kg class
550lbs for 93 class
600 lbs for 105 class
650lbs for 120 class

Who the fuck mixes imperial and metric

>implying you can have the autorefresh show you the post, screenshot it, open photoshop, and edit the (you) to the perfect margin, solve the captcha, and post it in 40 seconds

Y-you too

I haven't posted in that general since i single handedly destroyed it years ago
It still hasn't recovered lol

Me

Can be done in paint in seconds. You very obviously edited it as its cropped. Nothing stopping you from putting a blow square over the (you)

Canadians

literally who are you

>can be done in pain in seconds

Not to the perfect margin. You can't have a perfect edit and do all the things I mentioned in 40 seconds. It literally took me 40 seconds and I only snipped it.

>edited it as its cropped

I would like to introduce you to Windows Snipping Tool