/plg/ powerlifting general

Bump

If dubs, I'm going to kill tomorrow's intensity day in spite of work fucking all my schedule up which is why I'm doing it Saturday and not Friday in the first place.

If singles, I'm going to fucking do it anyway.

that's the spirit

8pm on Saturday night

What do?

what do you mean?

>max single, double or triple followed by assistance

you realise there is so much programming that follows this template

where the fuck are you? its 9am ive just woken up in the UK

Australia probably

Correct

hows your training going??

got max effort bench today, going for 190 with the slingshot, last week of it then switching to close grip for 3 weeks

why is rafael such a fuckig nerd

should I bench like bodorio?

instagram.com/p/BRBq444FwQk/?taken-by=filiplindstr
I think having the feet together like that looks cool
pros/cons?

Going to fire some early bench out then have a comfy day playing video games and maybe a singular bottle of beer.

Rts finally emailed me back, today is my last meme day... So I'm going to do a sheiko session.

Pro: You can more easily squeeze the bench with your legs for stability.

Con: It'll kill your arch and leg drive.

Wow who is that

I bet it would be cool if he posted here

Wut do after skills test for deload

Filip clearly has a more than decent arch.

He does, but its also clearly less than he could get if he widened his foot position and/or tucked his feet back further.

it's a question of whether that would help more than the benefits he gets from the narrow setup. Likely it doesn't, or he'd be doing it, but that's not going to be a universal thing.

This tyler1 guy actually outbenches everyone here, what the hell. Crazy shit how randomly strong some people are.

>tfw if I controlled my descent better and pressed more evenly and added 90kg to my bench max and had the cool feet thing my bench would look exactly like bodorio
Tbh lad the close your bench looks to fil''s the better, assuming similar anthropometry. He is a god of pressing

I think he has a pretty big ribcage which let's him touch in a good position, it doesn't seem like he needs more arch

Which Trivium song is this?

instagram.com/p/BRfMIpQBpUG/

i widened mine and it helped massively with stability, both legs out pushing towards the middle and back up the bench locks me in

there's no way a chad like him would even know about Veeky Forums

I try setting my feet like him but it feels like I have no stability and my butt comes off the bench
>tfw will never bench like bodorio

Will /plg/ ever recover?

Only with the return of The Mang

just skimmed through /fraud/ thats even worse, no one seems to know any real information, just typical forum fear mongering that has no anecdotal basis

/fraud/ is literal cancer. They're more recreational drug users than enhanced fitness enthusiasts.

doesnt help that about a third of posts is clearly natties roleplaying

A couple of trips actually know their shit, but like 90% of /fraud/ is degenerate shitposting, roleplaying, or people spewing bullshit they vaguely remember (wrongly) from bb.com threads kek

At what point should i start using a belt again?

I had a back injury and was able to deadlift 240kg with belt and chalk, since my injury I have hot back up to 180kg for 5 with no belt or chalk and a tested 1 of 200kg a few weeks ago.

I have yet to bring the belt or chalk back into my workouts because I am trying to focus on my core being strong through out the lifts as to damage myself again.

its fucking awful, people coming out with all sorts of nonsense

what has chalk got to do with anything?

what was your back injury?

use the fucking belt, dont rely on deadlift to be your sole point of training the lumbar and abdominals

do hypers and/or good mornings every session, do ab work, do stability work every day

the belt isnt the issue, your laziness and lack of strength in the affected area is

It was just a muscular injury, lower back from DL above the knees of Sheiko.

The injury is gone but it took a good number of months to heal so i lost a bit of strength.

My core has gotten much stronger, and can support the weight fine now i do core work but have not tried good mornings.

I thought there was no reason to add a belt at low weights like 4plate, and have not been using chalk because my grip has not been affected yet.

Estp was a literal meth addict and huge whore. I think Jerry is a virgin but lusts or has sex with trannies. Bimbo is a gay pornstar. Forget who but was living with their ex and complaining all the time about her.
Among other things that I forget.

That place is full of literal degenerates, and people suffering from mental illness. Mast might actually be the most normal one among them.

you should be doing posterior chain work like your life depends on it

if your max was 240 and your current max is 200 then 180 isnt a low weight for you is it?

low weight is relative to your strength level, 180 for me is my last unbelted warmup, i pull 300+

Lads can't do rack pulls at my gym. What's a good replacement?

Ok thanks, what exercises do you recommend and how should they be performed just light accessory for mobility or to build strength?

rack pulls at another gym ;-)

both

do you have blocks? other than that i cant think how you would get the height

Is the Coan/Phillipi deadlift routine any good? Im concidering doing it, Does anyone here have experience with it?

Well I meant replacement for exercise, because I really don't have anything there that would allow me to do them.

they dont have power cages and barbells?

find a new gym

One last question is isolating the posterior chain necessary or are multiple compounds good enough?

Currently i do Pendlay row, DB row, DL, Squat, Pull ups every week.

My gym is a bit shit so only have access to a flat bench and a barbell, only lower chain movement i could add would be good mornings.

It's not really intended as a powerliftng routine (Coan helped write it but it's for Phillipi, who was a strongman competitor) but it'll work.

tom martin will put up 970kg today

I've been in many gyms in my country and sadly I've never seen a single power cage.

Why do you oppose PEDs so much? You're strength athletes after all.

>isolating the posterior chain

its like 3 muscle groups...

ive only ever been to gyms that have equipment i need because whats the point in going otherwise?

I compete in a tested fed.

Regardless of what you think of untested feds, the guy trying to use gear in a tested competition is as much of an arsewipe as the guy trying to smuggle in a bench shirt for a raw meet.

bench shirts are pretty obvious looking pal

i agree with you though, theres plenty of untested comps for these people to lift in, you literally have the option of not being a cheating scumbag

Well good for you, sadly I'm not aware of such gyms here and I can't afford to lift in my garage. I also can't really afford too expensive gyms and hours of commute to them.

They are.

So's the guy with cystic bacne, bitch tits and more bloof face than most of the SHWs. Doesn't seem to stop em trying.

Crossfit gyms.
prepare your wallet tho

all the gyms ive been too are warehouse run down looking gyms and far cheaper than commercial gyms

if youre not aware then look them up, im 150 miles away for work this week and i found a gym with a power cage in under a minute

But none of the untested federations are international.

I want to FUCK isley!

i really dont know how people do this to themselves, really stupid stacks and dosages/ratios

most people always run test too high with other cycles then when they lower the test all the sides all but disappear

GPA and GPC are, technically IPA is as well. They're smaller than the IPF but they do run international comps.

WPC
GPC
IPO

theres 3 untested world bodies that i know of

dont forget the IPF started as untested and has only had raw international comps since 2012

It's their own responsibility to do proper research. I'm a nurse so I already know quite a bit. But I'm gonna do a lot more research before I run my first cycle.

I've been lifting for two years but I'm still on novice tier strength. For example my max squat is 130kilos, max deadlift 130kilos and bench max is 80kilos. I need to catch up to the beginners who've been lifting for only a year but lift more than me.

GPC
WPC
WRPF
IPA

first cycles dont need too much from what i know now, 300-500mg test for 15 weeks

adding different compounds is what requires the research

but yeah youre well off needing them

Got my blood test too. My test levels are 17nmol//L. Lower normal limit is 8 and highest is 35. For women it's supposed to be

>...for example my max squat is 130kilos, max deadlift 130kilos and bench max is 80kilos...
>"some elite female lifters are literally stronger than me"
>some

yeah a girl in my fed under 60kg squatted 170 this morning

just train more you pathetic loser

youtu.be/gN3fmewCW9E

Reposting for gains and glory.

I enjoy it for entertainment, some of the banter is superb. But to think people unironically pin based on some of the advice there makes me shudder.

got the 190 lads

neat

was slow as fuck, slept like shit and didnt take any caffeine

still, had my sleep study on thursday so hopefully ill get a CPAP soon

oxygen saturation in the blood should be 96-99%, mine upon waking was 86%, fuck knows how much worse it is when im actually asleep and not breathing properly

hello new set of proper sleep gains

post pics of glutes

instagram.com/rhi_rhi_fitness/?hl=en

I mean even they didn't exist surely the answer is to compete within the IPFs rules if you want/are good enough to compete at international events rather than cheating

I remember when you used to Osbornepost before he got unequivocally BTFO by brexy and the British working class

god damn i want to fuck Joe

daaaayum son

oh, and thanks

>no ass
gummybears are not divided equally for women either

ember to inferno

lmao that clit dick tho. must be blasting some ridiculous stuff

Why you hatin on mai WPCfu

to deadlift 155kg, women were a mistake

I remember I saw her at a meet early 2016, and she looked a pretty normal qt3.14 - you could tell she lifted and was somewhat muscular.

Saw her at another meet late 2016 and she had fucking blown up lmao. Mad progress on her lifts too.

even the best men in this country arent blasting ridiculous amounts, its the people 200kg away from the best totals

900+ totals here have been done on half a gram yet people are taking 2g to total 700

the people training and eating smarter are doing better regardless of total

it helps that a huge portion of people are all buying from the same guy who only stocks one lab, so even playing field on quality

>WHAT ARE WE TRAINING

Slingshot Bench 190kgx1
Incline Bench100kg 4x5
Tricep Pushdown 3x30
Bent over row 100kg 4x10
Face Pull 3x20

all done within 45 minutes

i'm not talking about her numbers, just the speed of her gains desu

I've been doing squats 3x5 and have gotten to 245lb and have plateaued (gaining weight and getting enough sleep) . I have neglected to do any diddlys as well. I can try doing deadlifts again but should i just move on to TM?

Bench 3X5, 1X5+(@RPE8.5ish) @245
T-Bar Row 4X10 working from RPE 8-9ish
Hammer Curl 3X10 @45
DB Flies 3X10 @17.5
1.5-2 mile jog

Fuck cutting

doing deadlifts might break your squat plateau

id say stick with ss a bit longer to see if you can squeeze out some more noob gains