/plg/ - Powerlifting General

Nuckols 3x has only one day of lowbar (comp) squatting and I wanna do three or four days of lowbar

The bench program ain't bad though

I'm watching orange is the new black and it's not very good

rippedbody.com/intermediate-powerlifting-program/
Try using this as a template.

Alternatively make your own, which is fun.

women are very funny what are you talking about

look up to 2x beg nucklos (2x lowbar) and add 1 day of yours to it which has to be low % day I guess

Thanks - What do you think of doing Hepburn for squats twice a week but having the "pump" phase on a separate day, so it comes out to four days?

Also changing the 3x6 to 6x3 for the pump phase to work on form each set, and do 6x2 rather than 8x2 to not die from all the volume

are you having week to week base not cycle based one?

Interdasting might try that senpai

I don't quite catch what you're saying

Yes it's week to week I mean that's how Hepburn works.

I did it and went from 180kg to 190kg in 4 weeks

I don't think I'll be able to do that as I'm still otw from 165 to 170 rn and I'm a twink but if I can hit 175 with it I'll be happy

I just feel like im overdoing with my assistance desu

should probably fuck it and do this pull ups/ohp and no more

i have a question
i messed my wrist up from heavy bench and OHP
my wirst hurts when i just bench the bar yet whenever i do pull (rows,pull ups ect) it feels fine

why is this? ty

Blest early intermediate

>4x/week frequency
>only bench variation is close grip, only squat variation is paused, only DL variation is SLDL

n.b. you can run it as a 3x/week program too

blestcoaching.com/guided-template

its bend, you grip bar wrong + tight forearms, what do you think wrist wraps are for?

Doesn't sound like Hepburn.
But following the principle, i.e. progressive overload, should work. Don't be afraid of reps. Form work occurs on every set.

Idk depends on your level of recovery and all

Personally I do nearly zero assistance for squat and my squat wilks is pretty good, but I do a shitton of tricep work for bench

On your added day for 2x beginner squat what did you do

Also on the 8/5/3rm days what RPE did you go up to? I'm really shitty at 5rms

Do you know what hyper extending means?

Yes, I assume they used the wrong word because he is not hyper extending at all.

At the top of the rep he absolutely is. He literally stumbled backward from it.

I just did 2x lowbar

on 8/5/3 I plug my one rep max here

exrx.net/Calculators/OneRepMax.html

did my 8/5/3 based on it

On higher reps I went for Remedios cuz im bad at high rep work on 3RM i used Beachle

Now when I know my 8/5/3 maxes

(140, 150 and 165) I just improve them, so on monday I will probably go 155-157.5kg on 5RM and it will be 5-7.5kg PR for me

His spinal erectors make it look like he is but he isn't

Yeah it's not Hepburn but follows the same overload scheme

Also I'd think that hitting multiple triples just gives more opportunity to perfect the form of each rep esp since I get super fatigued with sets over 5 reps and my forn goed to shit

Am I being memed

What do you guys think of a newbie squaring 3x5 everyday? I see the squat everyday shit online and I want to get in the gym more anyways.

Do ss

Stupid. Get a base. Ease into training. Learn your body, then decide if squatting every day is for you.

Did day 1 of spotoshot

Last set of spoto press was done with myo reps. Was pretty difficult desu

Post your shoes of choice.

Just ordered these bad boys. First pair of PL shoes.

Jesus Christ why would you even consider this

are you a midget?

Why do you guys go to meets? What about them motivates you?

I haven't done one in close to two years and I feel like I've forgotten the appeal. IMO it seems like a waste of time to go to an event just to lift average weights in front of a crowd. Not to mention that it's easier to set big PRs at the gym where things like attempt selection don't interfere.

Cuz meets are fun and Im competitive and like to win

>that
>large
yeah maybe if your a manlet lol

>I want to get in the gym more anyways.

Just train upper/lower

Got PL 2.0s I like but thingken of goin back to wrestling shoes, my dorsiflexion is naturally really good.

Guyz can I get a form check? This was clean right?

instagram.com/p/BRo6P7LlkMG/

>just to lift average weights in front of a crowd

They're still your PRs, and a crowd screaming for you on your third attempt feels pretty fucking awesome.

3 whites

Both of these i agree with

Gonna do Dr. Mike Israetel PhD's hypertrophy block for a run or two boys, I'll keep you updated on how swole I get

Shit meant

Do not bully

Strength sports are full of incredibly weak and unskilled women seeking "empowerment" now, we just have to get used to it

>those tattoos
Fucking christ she is gross

its tattoo time lads

Yeah, I know it's meant to be a great experience to lift in such a good atmosphere.

I'm just at a fucking low point where I can't picture feeling good about being the 11th guy to total in the low 1300 lbs at some local meet. Why even show up to be that guy? Fuck I'm a huge bitch.

How does Isley handle this shit?

Not limited to womyn. I see men throwing ten powerlifting hash tags down because they did compound barbell exercises that day.

Christ I'm old.

I know what you mean. You don't have to compete bro, just enjoy the pursuit of strength
Some people love it, some don't see the big idea

>instagram.com/p/BRo6P7LlkMG/
BRUUUUUUPPPPPPPPPP FBBBBBBRRRRRRRREEEEPPPPP pfffff

Where'd you get this pic of my gf?

holy kek this exchange

take time off until it feels better. look up bulldog grip, this is how you should be holding the bar for heavy presses

you almost certainly don't need wristwraps like the other user said, but it doesn't hurt to try

FUUCK this make my autistic rage flare up so bad

I'm getting weaker but that's because I'm cutting. Still hitting over the minimum AMRAP reps on everything so it could be worse.
Even though I'm not doing phenomenal it's still a fun program.

68 Fahrenheit is objectively the best temperature. Discuss

what if bulldog grip hurts your thumb?

holy shit youre fat

Now i dont feel as bad about being weaker than u

>Now i dont feel as bad about being weaker than u
you should always feel bad for being weaker than a fat retard Tbh

form check on my new 5rm pls

5'8 170lb running texas method

you mean 20 degrees Celsius you fucking normie

Butt wink twink

how to fix?

looks pretty good

Looks fine, I think your "butt wink" is just your pants sliding down desu

Oh my, what a nice tushie you have... ufufu!

I'm not disgusting euro trash so no I mean 68 degrees Fahrenheit

> Not everywhere else in the world besides obesity central....
Fixed that

thanx senpai... just need to lose 10lbs bw while increasing my squat like 180lbs and ill be where youre at lmao
yeah i think youre right

America is objectively the best country in the world. Go back to whatever socialist hell hole you live in commie

>objectively
You know how north Koreans think their glorious leader is the best and everyone knows they are just ignorant brainwashed idiots? Some similarities there you might want to take note of....

looks pretty good, but on the way up your hips are rising and you lean forward just a bit.
it's most apparent on the last rep, where it looks like you are doing a lot of the lifting with your back.
I would focus on keeping core tight and back 'upright' at the bottom and driving through the heels when going up.

still adding variations or running it mostly vanilla? I kinda wanna add more bench volume and do that front squat thing you were adding to dl day.
also FUCK doing sets of 10 and 8 for deadlift. makes me wanna do inverted jugg.

It's almost as if one of those countries protected democracy across the world for nearly 100 years and spilled blood so you could make your retarted claims with no fear of repercussions. While the other is ruled by an autocratic regime that doesn't allow it's people on the Internet.
Shoo Shoo Commie

yeah bar path was a little bit fucked on that one. i remember that rep got way easier once the bar drifted back a little bit, probably because i was using a lot of back like you said

i guess i should do more hip/hamstring mobility so i can stay comfortably upright in the hole?

Nah I added Tempo bench for 2 sets of 3-4 on squat day and Spoto for 3 sets of 4-5 on OHP day, along with High Bar for 3 sets of 4-5 after deadlifts.

That also has made it more fun. I hate squatting and benching once a week, especially benching.

Yeah the first 2 months are fucking awful pulls and to a lesser degree squats. Honestly I thought the 5s would come as more of a relief but they're still pretty rough considering your AMRAPs will still probably get up around 7-10. Not quite as bad though.

Realllly looking forward to the 3s. Considering adding a couple weeks after the threes as sort of a logical conclusion ending on some heavy singles or maybe max testing.

Should clarify that I didn't just randomly change my mind to start doing high bar. I decided to switch the variations up every month based on which block I thought each variation would work best in. Decided to do HighBar in the strength block because I wanted more quad strength but wanted it to be more specific than front squat.

Miring forearms more than biceps

youtube.com/watch?v=X--v7qbNjmk

well was able to do most of what i missed last work out and most of what i was supposed to do today

still sick but at least im able to get the work in

Just do spotoshot with an extra day of squatting. Maybe front squts.

Who do you live with frog? Is it true your parents passed away when you were young?

i live with my grandparents and yea

I see, do they ever ask about your lifting? What do they say?

they dont know much we barely talk about it other then the occasional im going down to lift

Lol that's pretty funny considering how absurdly strong you are

Is jap grip/bulldog grip still ideal for those who grip really wide?

get a good haircut and you could become a true pussycrusher, I see the potential in you

it feels like i have the most leverage there but in practice it doesnt seem to actually. make a difference

i wish canditos program had more deadlifts in it

I'm at max grip and bulldog grip is max comfy

i dont really talk about lifting or what i lift irl to many people
almost no one at my school knows or thinks i even lift

what hair cut would you prescribe

Scott Herman but less gel heavy. You could get pretty much any generic cut would do, but with what you have right now you loook like a school shooter