/plg/

Agreed

Did a week of OHP and Push press, came back to bench and I injured my wrist and shoulder first day back.

Also bench is grindy and sucks :(

the funniest part?

trappy said it there would be no different if she didn't post

she said everyone would still shitpost

really makes you think

Chances are he will come back eventually and say something like hurr durr but the threads were slower, oblivious to the fact that's better for a general on Veeky Forums, and how PLG has been since the beginning.

Enjoy it while it lasts, friend.

i just ignore

ive been lifting for over half a decade and ive learned a lot but you come to realise you still know hardly anything, im still learning everyday, every session, every conversation with someone stronger/smarter/more experienced

listen to people who know what theyre tallking about, and if you cant find that, listen to the most experienced not necessarily the strongest, take isley, not the best total or lifts in the grand scheme of things but he has a huge amount of time under the bar and around tons of other lifters, you cant replicate that

>actually smart opinion on something

but seriously now everyone can ask for program advise and It wont be sheiko if your squat is around 2pl8

Agreed, but I think its more simple as to just pick and chose what advice you take, you don't have to take it all.
I think its more important to put aside time to testing what works best for you.

Has anyone actually ever been injured on record doing that huge lean?

Also is doing Good Mornings going to help my squat and deadlift go up?

Yes and yes.

Barbell vood mornings spook me though. If I had to do it I'd do it with a SSB or chains.

to be honest, programming questions will always be a grey area here, no one really knows how to put something decent together, people either follow cookie cutter programming without tailoring them to their own specific weaknesses, or have had some form of coaching

dogs rule ez

Thats not fair
trappy has coached hundreds of lifters on Veeky Forums
and she said she worked at pl gym and coached many lifters there aswell

...

well I know that my chest is my weakest area and I base my upper hypertrophy around it

I know you're joking but trappy actually believes this

youre better off putting more time into shoulders and triceps to increase your bench

>trappy has coached hundreds of lifters on Veeky Forums

giving them a cookie cutter routine with a swapped exercise or two is not coaching

>and she said she worked at pl gym and coached many lifters there aswell

no proof of her lifting or coaching in real life, just a shopped ipf picture

i know ur trolling but ye :)

I can already push press more than I bench, arm work is getting done too but my physique is literally broad shoulders and no pecs at all

in fact, there's nothing that connects her to any kind of strength related real life activity

NOTHING. there's a gym pic but you can go to the gym and run on a treadmill, doesn't prove shit.

if you can push press more than you bench you dont need chest work you need to learn how to bench

this is what im working on right now thats why I 3x beg bench nucklos and now Im dropping my max by 10kg to learn how to do it without struggling with weights

whats the consensus on nsuns 531 lp as an SS alternative?

pic related

its a big reddit meme

Never be afraid to deload and work on your form. Make sure you find a good width for your hands too, that was one of my biggest issues.

I'd also recommend ending every workout you work on your bench, with pushups. Not too much, but enough to make sure you're pecs are being hit.

Gbro,what routine would you suggest that has low-ish intesity but enough volume?
I recently began squatting/dl again due to back pain (I still have it,I just need to stretch for like 30minutes before lifting) and I'm pretty much lost.
I also got diagnosed with Spondy l5-s1 although it's asymptomatic for now.

I have been running J&T2.0 for bench for a couple of cycles and I really like it, bench is consistently going up.
I tried to add sq/dl to it but I think I overestimated my maxes and I'm definetly paying the consequences.
I had 142,5kg as TM but managed a 2RM of 130kg @ 9RPE on squats yesterday.
Should I run it again with lower maxes or try something that is a bit easier?
My training history goes: SS->TM->C6W(Injury)->Gnuckols->Rest->LP SS for sq/dl -> J&T2.0

this is how I planned my upper body (3x a week)

Bench - 3x beg bench Nucklos
Pull ups - total of 24 reps
OHP - 3x 8-12 range RPE 9
pendaly row - 3x beg bench Nucklos (I use same formula)
dumbell flies/press - 3x 10-15 range
arm work - 3x 10-15 range

am I doint it right?

his fucking arms

whyd the tranny get banned

i know someone that has that, he squats 400kg in multiply so please dont think you cant lift heavy again

im not a great one for programming if im honest

what i will say is do a ton of hypers, if you have access to a reverse hyper then thats good, every session

google 'mcgill big 3' and do them every day plus cat/camel, if you can, get a heavy band and choke it round a rack and do youtube.com/watch?v=1Mkhj0P3Nsw&t=2s

and i like to lay on a foam roller and put 3 20kg plates on top of me and sit with it in the lumbar/mid back/thoracic for about 60 seconds each, puts everything where it should be

they should just remove all lifting from the sport entirely and have contestants push against a force plate at various joint angles. Thats the only way to be truly objective.

train with the big 3, then test against an isometric and isokinetic dynamometers.

There, fixed your stupid sport

What is the general consensus on inflating sheiko maxes?

Im in week 2 and its piss easy so far, does it even get hard?

posting porn

hah really?

What is upper body pull

Monday & Thursday, where it says "Back"

this
powerlifting should be just squats and deadlifts
Bench is really fucking retarded

>i know someone that has that, he squats 400kg in multiply so please dont think you cant lift heavy again
That's really reassuring,thanks

>google 'mcgill big 3' and do them every day plus cat/camel, if you can, get a heavy band and choke it round a rack
I can't do that thing with the bands but I'm already doing mcgill big 3 and other stuff for my back.

Right now I think the pain has something to do with my APT and tight hip flexors/glutes.
Pain has been decreasing over the last couple of months and some days it's just mild discomfort.

Thanks for all the help,have a good weekend :)

Sheiko beginner prep & comp done

trappys version is officially not "internet exclusive" (who even says that)

WHAT WILL TRAPPY DO

Looks good user,please use MROUND for KG support

I hope this is girl

>the SPORT OF POWERLIFTING

Doing the 8 hour arm workout

Done part A and im DEAD already
Got 15 more to go...

>WHAT ARE WE TRAINING

time for repetition upper

Bench 100kg AMRAP
Chin 4x8-12
Bradford Press 3x15
Dips 3-4x5-10
Curl 3x8-10

I just want Phil to be back

The pump is too much

This isn't possible

just max out next deadlift GODAMNNIT WHATEVER IT TAKES

Squats
Pull ups
Rows
accessories for delts and bis

Just have to do this 14 more times.

Already down to curling the 30kg FML

Tennis x 1 hour
Yoga x 1 hour

beer to failure

Dude he says to start LIGHT

also take the 30 minute breaks bud

what the fuck is going on with this mike wazowski looking motherfucker?

There's a British flag behind him, so probably inbreeding

I am going lighter yeah, can't take 30 min breaks though, gym shuts at 4.

The burning has stopped, its slightly easier now.

Meh, I'd rather have someone do the Beginner's stuff Wendler writes about in Beyond 5/3/1.
>and i like to lay on a foam roller and put 3 20kg plates on top of me and sit with it in the lumbar/mid back/thoracic for about 60 seconds each, puts everything where it should be
whut
Fused vertebrae.

Just started the TSA 9 week Intermediate, anyone else have any experience with it? Hella bench and rowing volume.

really?

progression 2.5 kg for upper and 5 kg for lower?

because that's still what you're doing in his beginner version

only difference is taht you're doing full body, fsl, 3 days a week etc

progress is still painfully slow

maybe if it add quicker progression based on amrap it would be better

I think Alex did it and starting failing reps a few weeks in.

EQUIPPED Squattos 3 singles at 275kg
Easy bench 115kg 4x4
Some good mornings and db press for insignificant weights and reps

Its not even that slow
2,5 kilos for upper and 5kg for lower every 3 weeks is propa fast my man.

deload week when you feel like, he says every 2nd cycle, but beginner probably doesnt need it.

Can't feel my arms anymore.
6 more cycles left

YOU GONNA DIE TOMORROW

OVERTRAINED BEACUSE OF ARMS WORKOUT

Gym owner is giving me the strangest looks lmao

youtube.com/watch?v=kQM5-Uwui0o

i dont have a 130lbs piece of steel to lay on me so i have to do it the other way round

i just did close grip 100kgx18

is compsci hard? do i need to actually have some kind of mathematic talent or interest in computers to succeed?

What I meant was the 5s Progression, pdf-archive.com/2015/09/16/beyond-531-jim-wendler/beyond-531-jim-wendler.pdf page 50.

If the lifter outgains that progression, there's no reason to not adjust the max to reflect that.
Ah, now I see.

...

hes been doing it to hundreds of athletes and american football teams from high school upto the nfl have been utilising it all to good effect, tightness doesnt tend to hold up under such weight

Pause Squats 80kg 5x5
45˚ CG Incline Bench Press 100x5x10
Some back work

Might give it a go next time I'm feeling fucked after deadlifts/squats.

you do it before training

Half way through

Already drank my 8 scoops

Oh, right, gotcha.

>it's another episode of "user is an Absolute Madman"

IN ON EPIC EDITION OF /PLG/
I hope you're going to do before/after pics,absolute madman

yeah, i was talking about that as well. but i thought you were supposed to increase the same way

"The same 5-10 pound increments apply."

i guess its hard without rules to follow, i feel like i might overdo/underdo it then

how and when should i increase max more than the specified amount then?

...

Gotta say, plg is max comfy right now

Nice.

>3 cycles left
>so close
>elbow pain

Benching working up to 220 (lbs obv) for a few sets of 8, with the last being an AMRAP to @8.5-9
Everything still going well laddo?

Forgot trip

Didn't you do CLutz?

>lifting with Joe and Twink right now

I'll say.

>tfw failed on the second set of 175 kg squats

A couple times yeah

I can just about do that, super wide grip

I just finished week 1 and every set I did felt below RPE6. Is that the way it's supposed to be? I'm using actual maxes.

Yeah the first couple weeks were pretty damn easy from what I remember. Wait till you get to weeks 4-6.
I don't remember the lifts themselves getting THAT difficult, but you definitely start to feel the effects of the fatigue.

Good luck. Where is it?

Alright so I shouldn't do anything stupid like inflate my maxes?

>get to mystery user's gym
>pay for guest pass
>guy at counter says "have a good workout"
>say "you too"

We had an unauthorized plg going and baited him into posting pics.