/plg/ - powerlifting general

My dad just said "why don't you play sport anymore, as well as going to the gym?".
Doesn't he know that powerlifting is a sport?

Hmm

Can I make progress if I start the texas method?

Stats
150kg squat
220kg dl
105kg bench

Maybe. Try and see.

how do I squat? Do I have to book the equipment at a gym for use?

Bw ?

Sorry, I don't understand the question.

>how do you know how much volume is good?

There's no answer because it's not a constant. It's a variable that changes all the time.
But as a rule of thumb, the more you advance, the more volume you need. Until you reach the point where you'll be periodizing the volume, instead of working with it linearly.

For example:
On SS you're doing 3-5 sets for each muscle group, every workout being low volume, high intensity.
On TM you're doing 5-10 sets for each muscle group, with one high volume workout per week.
On Sheiko you're doing 5-16 sets for each muscle group, with multiple high volume workouts per week.

I'd suggest Sheiko instead. Just test for a new max after a month.
You'll make a lot more progress than on TM.

86kg

honestly sheiko sounds too intensive cant do it right now probally

>You'll make a lot more progress than on TM.
This is a lie.

You can not prove this.

Where should I stop on the pause when going down squats on sheiko ? I do highbar and go really deep.
Paused at paralell then went down last time and today I paused a little bit above parallel before going atg

Got a question about the texas method im this guyI want to do heavy dips at one day, can do with 60kg added at 86kg bodyweight for 3 reps right now. How do I maintain this dipping strength if I run the texas method?

do dips
the basic structure for TM is a framework
when i ran it i did accessory work based on what i felt would be lagging, specifically i would use friday as a prep for the next week. Monday as the volume day, friday as intensity day and then prep volume for next monday

I cannot prove it as there are no studies made with any training programs, but from personal experience I can affirm it.
People struggle to add 6kg to every lift in a month, while on Sheiko you breeze through the workouts and can add over 10kg for each lift (at this level).

Sheiko is way less intensive than TM. Workouts are pretty light (weights you'd do for 5x5 on TM you'll be doing for 6x2 on Sheiko).
You're just doing a lot of sets.

Pause at your sticking point.

Do volume dips on monday, lighter dips on wednesday, and heavy dips on friday.

>Doing super light workouts never struggling for a month
>suddenly doing very intense one rep maxes to test strenght

seems dangerous

It's not. The program will prepare you better than anything else for heavy 1RM attempts.

Yeah but lets say I run the TM. I want to get my bench up but I also want to maintain my dipping strength

what day would be the best to do the heavy dips? Like doing 1 set of my 3rm would be enough.

Or do I add a 4th day? Maybe do the dips after the intensity day?

Do the dips every workout. Just do them after the bench stuff, so it doesn't affect it.

glorious sunny day
>youtube.com/watch?v=89S1T0gDVrU
gains for everyone

That was the worst song I've ever fucking heard

do you have a script that posts this every new thread or are you just always on Veeky Forums?

Just coincidence that new threads are made when I'm around.

Weird that you are always fucking around

POST MORE SELFIES YOU FUCLING SLUT

Not always, really. But yeah I show up pretty much every day.

Seriously how are you on this board 24/7? Go to the gym for once.

I'm not here 24/7 :'3

>Go to the gym for once.
>mfw trappy doesn't even lift and is just on Veeky Forums day and night

I HOPE TRAPPY FUCKING DIES

>bullying

STOP IT NOW

>>WAWTT
>tfw cardio day
>tfw deload this week
Just fast-forward me please. I don't even know how to deload properly, I just work up to a lightish single and stop.

>>WAWET
Steak, broccoli, rice, chicken, and mozzarella.

>>WAWFT
Feeling ok. First day back in classes. Gonna order some straps sometime this week, so that's kind of exciting.

FIRST TRAPPY WILL DIE

THEN ALL THE ENABLERS WILL DIE

Kisuuuu

BE KIND

Am I the only one who can't stand having chalk on my hands?

Rubbing my hands together after chalking them up just straight up sends a shiver down my spine.

I know that feeling bro except I have that with a certain type of plastic

I get this so extreme with polystyrene that I refuse to touch it

Even looking or thinking about it makes me cringe.

Like how do you even have time for sleep or anything? Are there actually 3-4 people posting as you in shifts? Lay your daily schedule out so I can understand how you manage this bs.

>my loudspeakers suck
not to worry friend, try these comfy ones instead
>youtube.com/watch?v=k5XBqhAsBJk
>youtube.com/watch?v=CKbWE9-ocZs
>youtube.com/watch?v=MqO6NRk9g-Y

>:^)

Is this dude good?

youtube.com/watch?v=XZfsqdCOiTg

He's a neet.
I thought we already established this.

Don't worry, 99.9% sure I'll die eventually.

Do you also have that issue with liquid chalk?

It's summer vacations here. I spend a lot of time just reading books and studying while browsing Veeky Forums in the other monitor.

But I'm not here all the time. I often go out and there are no posts of mine for 6-8 hours straight.
It's just that I go back to posting when I'm back, so it looks like I never left.

Get a job loser.

>Do you also have that issue with liquid chalk?

Yup, that's what I was referring to. I think rubbing normal chalk on my hands would be even worse

>medical student
>not working in a hospital during summer vacations

what the heck are you doing
need to get your foot in the door mate

Trappy will you be my bf/gf (Whichever you prefer)
You can help me become a bigger man

Thoughts on this intermediate upper, novice lower full body program?

Workout A (Monday)

Box Squat 3/5×4-6
Bench Press/Overhead Press 5×4-6 80-90% 5RM
Pendlay Row 3×4-6
Barbell or Dumbbell Overhead Extension 3×6-10 (alternate each workout)
Barbell or Dumbbell Preacher Curl 3×6-10 (alternate each workout)
Stiff-legged deadlift/Good Morning 3×6-8
Standing Cable Crunch 3×10-20

Workout B (Wednesday)
Box Squat 3/5×4-6
Overhead Press 3×4-6 (if you benched Monday) at 90% of previous 5×4-6 weight or Bench Press 3×4-6 (if OHP on Monday) at 90% of previous 5×4-6 weight
Trap-Bar Deadlift 2×4-6
Chinup 3x Bodyweight
Standing Cable Crunch 3×10-20

Workout C (Friday)
Box Squat 3/5×4-6
Bench Press 1x5RM (if you benched Monday) or Overhead Press 1x5RM (if OHP on Monday)
Pendlay Row 3×4-6 or Barbell Power Shrug 3×4-6
Dumbbell or Barbell Overhead Extension 3×6-10 (alternate each workout)
Barbell or Dumbbell Preacher Curl 3×6-10 (alternate each workout)
Reverse Hyperextension 3×20
Standing Cable Crunch 3×10-20

I was invited for an internship on face and head surgery for the summer break, but turned it down.

I already work in a hospital, but they give us vacation as well. So I'm just taking the break to relax and read as many books as I can.

I'm taken bby.

what're ya readin

>literally posts everyday
>can only stay away for 6 hours
Also, you're always talking about these things you get invited to do but turn down for some reason. Pretty sure you're a pathological liar.

How to gain the motivation to cook real food?

I just reached 1/2/3/4 again at 95kg bw, why am I still DYEL mode?

because that meme is a lie

height?

Also
>implying that's impressive

because its fuck all lad

It's impressive to normies

gen.lib.rus.ec/book/index.php?md5=90D4B21C3D44A3F7FD30979358018AF2

Pretty interesting so far, but... Not as in depth as the other Zatsiorsky books I've read.

>can only stay away for 6 hours

That's a weird conclusion to draw, considering I've spent like 5 months without showing up here.

>you're always talking about these things you get invited to do but turn down for some reason

Like what?

Because 1/2/3/4 at 95kg is still novice tier.

do we look like normies to you?

When do I leave DYEL mode?
175cm
Everyone that doesn't browse fit told me it was pretty good though...
Before I quit lifting I also made 1/2/3/4 at 83kg bw, also DYEL mode. Is it still novice tier at that bw?

Yes.

>Everyone that doesn't browse fit told me it was pretty good though...
I meant that to

That's like, 280 wilks.

New shirt. Living the madman life.

It was so tight at first I couldn't even get max grip.

How does the wilks scale work, I don't get it?

Hey asshole, never post a cat again

Its a meme made by twinks
Dont give it any attention.
Only thing that matters is your total, not wilks

For bench, if your shoulder mobility was just enough to get the bar to the chest and no more, would that give a stretch reflex and make you stronger off the chest?

youtube.com/watch?v=-SoEKVhHTys
>maxgrip jap benching

holy fuck you must be a fatfuck

Used a bunch of data to determine a way to compare lifters of different body weight.

350 is when you can say you "lift"
>400 and this when you're getting good, will probably win your local PL meets
>450 is when you're nationally very competitive
>500 is basically God mode

What is it?

Well yes, I am a fatfuck, which is the reason I started working out again
Thanks for the info

What brand? :3

wilkscalculator.com/

Did your muscle stretch under load?
Did you pause?

If the answer is yes and no, then yes, it gave you stretch reflex.

Women of her age have to take care of their bones :p

>450 is when you're nationally very competitive
"very competitive"
there's like 5 to 10 lifters with wilks over 450 per weightclass at worlds.
it's safe to say that at 450 you are probably the best in your country. (except if ur from murica or something like that)

>it's safe to say that at 450 you are probably the best in your country

In your class, maybe. Overall, I highly doubt it.

Well, nowhere else really matters...

Brand new, one size smaller, low cut, titan super kat

Previously I had a second hand regular super katana

220kg. 20kg more than I've ever unracked

>it's safe to say that at 450 you are probably the best in your country. (except if ur from murica or something like that)
wilks of 450+ only puts you in the top 10 in America lel
Does IPF allow you to represent other countries like how people represent other countries in the Olympics?

>Does IPF allow you to represent other countries like how people represent other countries in the Olympics?

Yes. Isley lifted for Aus.

>one size smaller
>when you're at your bulkiest

wew

Isley doesn't live in Australia?

isley isley isley....

...

What job has your father got which allows him to house two grown men and buy one of them thousands of dollars worth of shirts?

The shirt I had was reported to be a bit too big.

This is perfect.

I am 3.4kg under my biggest weigh in from last year though.

>thousands of dollar worth of shirts
?
They don't cost that much and I've only bought one (1) brand new and it was my Christmas present.

I'm surprised daddy can afford all that and pay for your rent and holidays too

Does daddy still change your diaper?

is there a practical guide on how to switch form ss to tm? i've heard you're supposed to move squat over first and then then the rest or something

He's british, but did live in Aus for a while.

Ooh, I see :3c

ive done a stinky in my diaper :((((((((

SS
A 3x5 +2kg
B 3x5 +2kg
C 3x5 +2kg

TM
A 5x5 80-90%
B 3x5 70-80%
C 1x5 +2kg

Am i fucking the program (int med load) if i switch the deadlift to knees with deadlift rows?
(Deadlift up to knees, then row the bar to your core. Reset on floor each rep)

Also, "deadlift from box" is block/rack pulls or deficit deadlift?